Happy Thursday all! Only one more sleep until the weekend, thank god! I find that when my days get over packed and super busy finding time to cook something let alone cook something healthy can be super hard. It can always seem so much easier to opt for a frozen meal or fast food- but we all know that thats not what our body needs, It isn’t rocket science! I’m currently on a meal plan that was written by a certified PT and nutritionist and 2016 has become a really important year to me already. I am super focused on my training, nutrition and health and I’m definitely making it one of my highest priorities. I know how hard it can be to stay healthy, I struggle with it still sometimes! So I thought while I was cooking my meal tonight, how it may be helpful to some of you guys to show you how simple, easy and quick it can be to have a simple, healthy meal. This meal took me no longer then 30 minutes and cost under $5.00 for the serving! If your organised, it isn’t hard or expensive to eat healthy so there really is no excuse!
Tonight I used 3 vegetables, a protein, an oil source, salt and pepper and 2 sources of flavouring and thats it. From this I created a Medley of vegetables (beetroot,pumpkin and asparagus) and BBQ flavoured chicken.
- 100g of Chicken Breast
- 100g of Kent pumpkin chopped into cubes
- 4 stems of Asparagus
- 100g of Beetroot
- 1 teaspoon of BBQ seasoning (simply can get this from Coles or any brand you prefer)
- 1 teaspoon of thyme herbs
- Pinch of seasalt and cracked pepper
- Coconut oil (enough to spray pan and pumpkin)
- Cut up your pumpkin into small cubes. I choose to cut the skin off for my pumpkin. I then weigh my pumpkin to ensure I’m having a serving of 100grams. If you dont have scales 100g is usually 1.5 handfuls when it comes to pumpkin or sweet potato if your doing simple cubes. Also at this stage preheat your oven to around 180 degrees. From the photo, you will be able to see the size of the pumpkin cubes.
2. Once my pumpkin is diced I get a oven safe dish or tin and line it with baking paper. I then transfer the pumpkin into the dish and spread it out.
3. Spray the pumpkin with Coconut oil spray. If you do not have the spray, melt a small amount of coconut oil and toss the pumpkin through it before adding it to the oven dish/tin. If you aren’t a fan of coconut oil you can use olive oil also, just ensure its a small bit as its just to coat your pumpkin.
4. Use a teaspoon of your favourite herbs (I use thyme however rosemary or any of your favourite herb mix would work) and sprinkle them over your pumpkin.
5. Use a pinch of rock salt and cracked pepper and sprinkle over your pumpkin (As shown below)
6. Once your pumpkin was prepared, place your dish into the oven ensuring its on a 30minute timer placed at around 180-200 degrees. I usually keep my pumpkin on for 20 minutes at 180 then up it to 200 to crisp it up for the last 10 minutes.
7. Use a medium size saucepan and fill it up half way with water. Let this simmer on the stove until it starts to boil.
8. Once it starts to boil you can add in your Asparagus sticks. I personally cut the bottoms off, but its totally up to your preference. I use 4 sticks for a serving.
9. Place your Asparagus sticks into the boiling water. As the sticks are hard they will stick out of the water at first, just allow them to soften up. You can either have asparagus soft, or you can have it crunch by just blanching it for a small amount of time – this is the way I like it. I never have it in the water for more then 8-10 minutes.
10. While the Asparagus is blanching, you can then move onto the chicken. I cut up 100g of chicken breast, place it in a back and ass one teaspoon of BBQ seasoning to the bag and mix it through.
11. Turn on your stove to a low heat and spray your pan with coconut oil (or olive oil depending on your choice). Let the pan rise in heat and then place your 100g of chicken into the pan and cook accordingly. Some prefer just cooked, some prefer it a little crispy. I personally dont mind, just make sure its fully cooked.
12. I was lazy tonight and only brought a can of beetroot, however you can always prepare it yourself or buy full beats- thats differently the healthiest way. My father who is also on a health kick, choses to make a sweet beetroot himself with vinegar and full beets- it tastes like the beetroot from the can, its incredible! either way weigh 100g of beetroot and you can leave it in slices or dice it up.
13. Once your chicken, beetroot and Asparagus has been prepared, you can check your Pumpkin and once you can tell it is crispy and cooked all the way through (check with knife or skewer) then you can also pull that out and present it on your plate just the way you want to! I choose to seperate it all.
Such a simple, easy, quick and HEALTHY meal! Theres no excuses when this is so easy, so yummy and so quick!
I hope you guys liked this little tip of mine and can enjoy this easy healthy meal from your own home. Please do not hesitate to message me if you have any questions or tips on anything else you would like me to cover!
Until next time,