There’s nothing more depressing than two-minute noodles franticly consumed at your desk between meetings. Let’s face it, now you’re living out of home it can be hard to find the time (and energy) to cook when you’re busy hustling at your 9-5.
But eating healthy and meal prepping don’t need to be dot points on your to-do list. We’ve partnered with Queensland Health to round up three low-effort recipes that will keep even the most cooking-averse person satisfied.
#1 Zucchini Slice
- 5 Eggs
- Freshly ground or cracked black pepper
- 1 Large zucchini, grated
- 400g Peeled and grated carrot, sweet potato or pumpkin
- 1½ Cups drained canned corn kernels or frozen peas
- 1 Medium brown onion, peeled and diced
- 2 Teaspoons dried mixed herbs
- ¾ Cup wholemeal self-raising flour
- 1 Cup reduced-fat grated cheddar cheese
- Olive or canola oil spray
- 3 Large tomatoes, thinly sliced (optional)
- Green side salad, to serve
- Preheat oven to 200°C (180ºC fan forced).
- Whisk eggs in a medium jug, season with black pepper and set aside.
- In a large bowl combine remaining ingredients except tomato. Add eggs and stir mixture until well combined.
- Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer.
- Bake for 40-45 minutes or until firm and golden brown.
- Rest in the pan for 10 minutes before cutting into 6 slices.
Pro tip: this dish can be served hot or cold, and best paired with a zesty garden salad.
#2 Chicken and Vegetable Kebabs
- 500g Chicken thigh or chicken breast fillets, chopped into 2 cm chunks
- 1/2 Red or green capsicum, chopped into 2 cm chunks
- 1/2 Medium zucchini, chopped into 2 cm chunks
- 12 Button mushrooms
- 12 Cherry tomatoes
- 12 Pieces pineapple (canned and drained or fresh pineapple cut into 2 cm chunks)
- 2 Tablespoons sweet soy sauce* or add 1 tablespoon brown sugar to regular soy sauce
- 1 Tablespoon of honey
- 1 Clove garlic, crushed
- Thread chicken chunks onto skewers that have been pre-soaked in water (prevent burning on BBQ) alternating with a vegetable and one piece of pineapple per skewer.
- Mix the sweet soy sauce, honey and garlic in a bowl.
- Marinate the prepared chicken and vegetable skewers in the honey and soy mixture for 30 minutes in a sealed container in the refrigerator.
- Pre-heat grill or oven to 180ºC and cook for 20-25 minutes. Alternatively heat the BBQ on a medium heat and cook for 20-25 minutes.
- Test the chicken is cooked by inserting a clean skewer into the centre to check that the juices run clear (if pink, cook a little longer).
Pro tip: Feeling peckish? Cook all these ingredients in a frypan and lay it on top a bed of rice for a hearty meal you can also pack for lunch the next day.
#3 Very Veggie Fritters
- 2 Large potatoes, peeled and grated
- 1 Carrot, peeled and grated
- 2 Zucchinis, grated
- 125g Can sweetcorn, drained
- 1 Small onion, chopped
- 1/2 Cup self-raising flour
- 1/4 Cup chopped parsley
- 3 Eggs, separated
- 1 Tablespoon olive oil
- Place potato, carrot and zucchini in a colander, pressing to remove excess moisture.
- Add to a medium sized bowl, with corn, flour, parsley and egg yolks, stirring to combine.
- Place egg whites in a second bowl, beat until stiff peaks form, add to vegetable mixture.
- Heat a large non-stick frypan, brushed with olive oil, over medium heat, add 1/3 cup of mixture and cook for 5 minutes, cooking a few at a time. Turn and cook for a further 5-8 minutes.
- Repeat until all of mixture is cooked.
- Serve with green salad.
Pro tip: Serve with a dollop of sour cream or sweet chilli sauce, and if it’s after pay-day, you could even throw some smoked salmon on the side.
Feeling inspired and already pre-heated the oven to a toasty 180 degrees? Whether you’re cooking these meals for dinner, or you’re prepping ahead so you can proudly unwrap your masterpiece at work the next day, you’ll save money cooking at home and be healthier for it.
Editor’s note: This article is sponsored by Queensland Health and proudly endorsed by Urban List. Thank you for supporting the sponsors who make Urban List possible. Click here for more information on our editorial policy.