�����As life’s hectic pace keeps up its momentum, many of us struggle to get home in time to cook a healthy meal. Preparing dinner becomes yet another thing on our mind. Another chore to be ticked off the list by the end of the day. 

We thought we'd help by bringing you a week’s worth of easy-to-prepare tasty recipes. All you need to do is ensure you have the ingredients. Bon appetite! 

 

MONDAY

Honey-mustard chicken salad 

 

Ingredients to serve 4: 400g chicken mini fillets, 1 lemon, 2 tablespoons olive oil, 2 teaspoons honey, 2 teaspoons dijon mustard, salt and pepper, 1 bag mixed salad (or make your own salad using your favourite leafy veg).

Method: Mix 1 teaspoon of grated lemon zest, 2 tablespoons lemon juice with the olive oil, honey, mustard, salt and pepper. Put them in a jar and shake. Pour half the dressing onto the mini fillets and give them a good stir. Keep some dressing aside to use on your salad.  Allow the chicken to marinate for at least an hour. (This can also be prepared the day before and left in the fridge overnight).

Warm a non-stick pan and cook the chicken until browned (no need to add oil since the dressing already contains oil). Set the chicken aside to rest. Meanwhile, place a generous handful of salad in a bowl and drizzle with the remaining dressing. Place the chicken pieces on top and enjoy your healthy, tasty dinner �- a perfect start to the week.

 

 

TUESDAY

Yummy bolognese

 

Ingredients to serve 4: 400g pasta of your choice, 1 tablespoon olive oil, 1 medium onion, 400g mince beef, 1 large tin tomato sauce (approx 450g), 1 cup red wine, beef stock, pinch of nutmeg, salt and pepper. 

Method: Warm the olive oil in a deep pan. Finely chop the onion and fry until transparent. Add the mince and cook until browned. Pour in the tomato sauce and red wine. Add the stock, nutmeg, salt and pepper. Allow to simmer until it thickens. Cook the pasta according to packet instructions. Serve about 100g of pasta per person and top with the sauce. 

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Bonus recipe: Timpana

Double your recipe to make extra sauce which you can freeze for another plate of bolognese or turn into baked pasta or timpana next week.

You’ll need: bolognese sauce (prepared in advance), 5 eggs, 1 kilogram macaroni pasta, pastry, a cup parmesan cheese or any cheese of your liking.

Method: Boil 4 of the eggs. Boil the pasta according to packet instruction. Mix the ready-made bolognese sauce with the cooked macaroni. Chop the eggs and stir them in. Add the cheese. Crack in the fifth egg and mix it into the pasta. Pour the mixture into a dish and cover with the pastry. Bake at 200 degrees until the pastry turns golden brown. 

 

 

WEDNESDAY

Healthy carrot & pumpkin soup 

 

Ingredients to serve 6 to 8: 2 garlic cloves, a thumb-size piece of ginger, 4 carrots, approx 800g pumpkin, 1 cup coconut milk, olive oil, vegetable cube, cumin, coriander, salt and pepper, crusty bread. 

Method: Fry the garlic in olive oil then add the chopped ginger. Peel and chop the carrots and pumpkin and add them to the mix. Cover them in water and add the vegetable cube. Allow to simmer until the vegetables have softened. Blend to a creamy consistency. Add the coconut milk and garnish with cumin, coriander and salt and pepper. Drizzle the bread with olive oil, season with salt and pepper and pop into the oven for about 10 minutes to give it that extra special crusty taste. Any leftover soup can be frozen for up to three months. 

 

 

THURSDAY

Hearty beef stew 

 

Ingredients to serve 4: olive oil, 1 large onion, 3 medium carrots, 2 bay leaves, 500g quality beef, 500ml stout beer, quarter cup flour, 400g tin tomatoes.

Method: Peel and roughly chop the onions and carrots. Heat a tablespoon of olive oil in a deep pan and add the vegetables. Fry for about 10 minutes. Add the beef and the flour then pour over the stout beer and tomatoes. Add the bay leaves, salt and pepper.  Bring to a boil then put the lid on and simmer slowly on the hob for about 2.5 hours. You could also place it in the oven if using a casserole dish. Once done, remove the bay leaves and serve with mash potatoes, bread or rice. 

 

 

FRIDAY

Mushroom risotto 

 

Ingredients to serve 4: 1 tablespoon olive oil (or butter), 1 onion, 2 garlic cloves 400g chestnut mushrooms, 2 cups arborio rice, 150ml dry white wine, 4 cups vegetable stock, salt and pepper, freshly grated parmesan. Pancetta and porcini mushrooms are optional.

Method: Heat the oil or butter in a large pan. Add the finely chopped onion and garlic and fry for a few minutes until softened. Add the mushrooms and fry for a further 5 minutes, until browned. Stir in the rice. Pour in the wine and stir through until it’s completely absorbed. Pour in the stock and put on the lid. Check the rice occasionally. Once the liquid is fully absorbed, add salt and pepper. Serve with freshly grated parmesan.

You can add some extra flavour to this dish by frying pancetta or bacon before you add the mushrooms. Or, if you like, stir in some pre-soaked porcini at the end.

 

 

SATURDAY

Playful pizza

 

Ingredients to serve 4: For the dough, you need 400g strong bread flour, 1 teaspoon instant yeast, 1 teaspoon salt, 1 tablespoon olive oil. For the topping: about 100 ml tomato sauce, dried oregano, any cheese of your liking, salt and pepper, your favourite toppings (examples include: pepperoni slices, Maltese sausage, mushrooms, tuna, aubergines).

Method: Start by preparing the pizza base. Put the flour into a large bowl, stir in the yeast and salt. Make a well, pour in 200ml warm water and the olive oil and bring together with a wooden spoon until you have a soft, fairly wet dough. Turn onto a lightly floured surface and knead until smooth. Place in an oiled bowl, cover with a tea towel and set aside for about an hour. 

Roll out the dough to make 2 pizza bases. Smear each one with a layer of tomato sauce. Add oregano (if using), salt and pepper. Add your favourite topping then add the cheese of your liking. Bake at 240 degrees until brown and crispy. 

 

 

SUNDAY

Roast capon 

 

Ingredients to serve 4 to 6: 1 large onion, 3 carrots, 2 celery sticks, 1 garlic bulb, mixed herbs, olive oil, 1 whole capon, 1 lemon.

Method: Roughly chop the onions, carrots, celery and garlic. Place in a roasting dish, sprinkle with mixed herbs and drizzle with olive oil. Place the capon on top of the veg and drizzle it with oil and salt and pepper. You can place a pierced lemon inside with some herbs. Place the dish in the oven and cook for about 1 hour at 200 degrees. Baste the capon occasionally and keep adding water if the veg looks dry.

Once the capon is brown and crispy, remove it from the oven and let it rest before carving. Use the vegetables to make a gravy by adding a tablespoon of flour, a generous dash of red wine and stock. Allow it to simmer and sieve it.

 

Bonus recipe: Crunchy potatoes with creamy bruss�el sprouts

Potatoes: You’ll need potatoes (about 4 per person), olive oil, butter, salt and pepper, chives, breadcrumbs (optional). Clean and quarter the potatoes. Boil them for about 15 minutes. Drain them and place in a roasting dish. Drizzle with olive oil, butter, salt and pepper, chives. You can also add paprika or give them some extra crunch with breadcrumbs.

Creamy sprouts: You’ll need parma ham, garlic, brussel sprouts, 1 cup fresh cream. Cook the chopped parma ham in olive oil and remove from pan. Fry the garlic then add the sprouts. Return the ham to the pan. Stir in the fresh cream and simmer.

 

 

 

Taking some time to plan ahead can make dinner more simple. If you like any of the recipes here, you can head down to one of the supermarkets listed on Yellow and stock up on ingredients for a delicious week ahead. Enjoy!

Discover healthy flavours - www.yellow.com.mt