10 Healthy Recipes For Busy South African Weeknights

Are you having trouble finding healthy recipes for busy South African weeknights? Balancing a hectic lifestyle can be tough, and there’s no harder part than trying to make sure you’re eating healthy food even when time is running out. Fortunately, we’ve got you covered. Here are 10 recipes that are sure to be a hit with the family and won't keep you in the kitchen too long. First up, we have an easy Chicken Pies recipe. It’s quick, delicious and relatively low in fat. To make it, preheat your oven to 225°C and lightly grease a pie dish. Then, mix together 1kg of skinless chicken breasts, diced butter, 1 large diced onions, 1 crushed clove garlic, 1 teaspoon sugar and 2 tablespoons of white vinegar. Turn out the mixture into the prepared dish and then top it with pastry dough. Bake it for about 30 minutes or until golden brown and serve warm with a side salad or vegetables. Next, we have a tasty Sweet Potato Stew. Heat 2 tablespoons oil in a large pot and add 1 chopped onion, 3 chopped sweet potatoes, diced tomatoes, ½ cup of chicken stock and 4 tablespoons tomato paste Add 1 teaspoon of paprika and a pinch of salt, then simmer for about 25 minutes. Finally, add 1 can of drained and rinsed black beans, ½ cup of corn and freshly ground black pepper to taste. Simmer for a few more minutes, then serve with steamed rice or couscous. Our third tasty meal is a South African classic- Bobotie. Start by preheating your oven to 190°C and lightly greasing a casserole dish. Take 500g of lean pretty mince and brown it in a pan with 1 large finely chopped onion, 1 crushed garlic clove and 2 teaspoons of curry powder. Once cooked, turn the mixture into the greased dish, cover it with slices of buttered bread and top with 1 beaten egg. Bake for 30 minutes or until the top is nice and golden. Serve with steamed rice. This next dish is a twist on the traditional chicken masala. Start by heating 2 tablespoons of oil in a large pan and add 1 chopped onion, 2 crushed garlic cloves, 1 teaspoon of ground cumin, 1 teaspoon garam masala and 1 teaspoon of turmeric. Cook until softened and then add 250g of chicken, 1 cup of chicken stock and 1 can of diced tomatoes. Simmer for about 10 minutes, then top with freshly chopped coriander leaves and serve with jasmine rice. If you’re feeling adventurous, try this next dish- Lentil Curry. Begin by soaking 100g of red lentils in a bowl of cold water for 20 minutes. Then, heat 2 tablespoons of oil in a pan and add 1 chopped onion, 2 crushed garlic cloves and 1 teaspoon of curry powder. Cook until softened and then add the lentils and 1 litre of chicken stock. Simmer for 20 – 25 minutes and add 1 finely chopped tomato and a pinch of chilli flakes. Finally, top with freshly chopped coriander leaves and serve with steamed basmati rice. Our sixth recipe is Super Spinach. Start by heating 2 tablespoons of oil in a large pan and add 1 chopped onion and 2 crushed garlic cloves. Cook until softened and then add 2 cups of baby spinach leaves and a pinch of salt. Cook for about 5 minutes or until the spinach is wilted and then serve with cooked quinoa or brown rice. If you’re in the mood for something slightly heartier, this next dish is sure to hit the spot. Begin by heating 2 tablespoons of oil in a pan and add 1 chopped onion and 2 crushed garlic cloves. Cook until softened and then add 500g of lamb mince, 1 can of diced tomatoes, 1 teaspoon of ground cumin and a pinch of chilli flakes. Simmer for around 10 minutes, then serve with crumbled feta cheese and couscous. Our eighth delicious meal is a spicy beef stir-fry. Heat 2 tablespoons of oil in a wok and then add 1 chopped onion, 2 crushed garlic cloves and 500g of beef strips. Stir-fry for about 5 minutes then add 1 teaspoon of ground ginger, 2 tablespoons of soy sauce, 1 teaspoon of sugar and a pinch of chilli flakes. Cook for another 5 minutes or until the beef is cooked through and then serve with steamed noodles. Another classic South African meal is Boerewors Stew. Heat 2 tablespoons of oil in a large pot and add 1 chopped onion, 2 crushed garlic cloves, 500g of boerewors, 1 can of diced tomatoes, 1 tablespoon of tomato paste, 1 cup of beef stock and a pinch of dried herbs. Simmer for 20 minutes and then serve with mashed potatoes. Finally, a super quick and easy dish is Thai-style noodles. Start by cooking some chicken strips in a wok with 1 tablespoon of oil. Once cooked, add 100g of rice noodles and 1 tablespoon of fish sauce. Cook until the noodles are tender then add 1 teaspoon of ground ginger, 1 tablespoon of oyster sauce, 2 finely chopped spring onions, 1 finely chopped red chilli and a handful of basil leaves. Cook until all the ingredients are combined and serve. As you can see, there are plenty of delicious and healthy recipes for busy South African weeknights. And what’s better, these dishes will take less time to make than it would take to order take-out. But you don’t want to spend all your spare time in the kitchen. That’s where QikTruck can help. QikTruck is an on-demand truck and driver hire service that takes the stress out of getting things done. If you’re running low on groceries or have a project that needs to be moved, QikTruck’s team of reliable and vetted drivers can do the job. So don’t waste another minute. Sign up to QikTruck today and get things done quickly and conveniently.

 

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