HEALTHY DINNER

3 Healthy Dinners for About $10

Bacon and Broccoli Rice Bowl

Recipe courtesy of
Food Network Kitchen
Total:
40 min
Prep:
10 min
Inactive:
10 min
Cook:
20 min
Yield:
4 servings
Level:
Easy

Ingredients
4 large eggs
4 strips bacon
1 cup low-sodium chicken broth
2 tablespoons low-sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoon light brown sugar
Kosher salt and freshly ground black pepper
5 cups cooked brown rice
4 cups small broccoli florets
2 scallions, sliced, white and green parts separated
2 scallions, sliced, white and green parts separated
1 medium carrot, shredded
2 teaspoons toasted sesame oil
Directions
Cover the eggs with about 1 inch of water in a small saucepan. Bring to a high simmer, cover and remove from heat. Let stand for 8 minutes. Run under cold water; peel and quarter each.

Meanwhile, arrange the bacon in a large skillet and cook over medium heat until golden brown and crisp, about 4 minutes per side. Remove the bacon from the skillet and chop into bite-size pieces.

Whisk together the chicken broth, soy sauce, vinegar, brown sugar, 3/4 teaspoon salt and a few grinds of pepper in a large microwave-safe bowl. Add the rice, broccoli and scallion whites and toss to combine. Cover and microwave on high, stirring occasionally, until the broccoli is crisp-tender and the rice is warmed through, about 6 minutes.

Divide the rice-broccoli mixture among four bowls. Top each with a quartered egg, bacon, carrot and scallion greens. Drizzle each with sesame oil

Spiced cauliflower dhal

Nutritional info per serving
Calories339kcals
Fat4.7g (0.6g saturated)
Protein22.2g
Carbohydrates46.6g (14.2g sugars)
Fibre11g
Salt0.3g

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Spiced cauliflower dhal
Serves 2Hands-on time 25 min, simmering time 30 minEasy
If you're on the 5:2 diet, make a double batch of Laura Herring's vegetarian dhal recipe from The Fast Days Cookbook and freeze half for another low-calorie day.
Nutritional info per serving
Calories339kcals
Fat4.7g (0.6g saturated)
Protein22.2g
Carbohydrates46.6g (14.2g sugars)
Fibre11g
Salt0.3g
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INGREDIENTS
450g cauliflower, broken into largish florets
2 tsp sumac
2 tsp cumin seeds
For the dhal

1 onion, chopped
15g grated fresh ginger
Pinch chilli flakes
1 tsp ground cumin
2 tsp ground coriander
1 tsp ground turmeric
100g red lentils
100ml unsweetened almond milk
65g young leaf spinach
Juice ½ lemon

METHOD
01.Heat the oven to 190°C/170°C fan/gas 5. Give the cauliflower florets a wash and, while still wet, arrange them in a baking tray. Scatter over the sumac, cumin seeds and some salt and pepper, then toss to coat – the water will help the spices stick and will steam the cauliflower a little as it cooks. Cook in the oven for 30-40 minutes; keep an eye on the florets and shuffle them around in the tray every now and then so they cook evenly.
02.Meanwhile, start the dhal. Fry the onion in a saucepan with a little water over a medium heat for about 8 minutes until soft and translucent. Be careful that it doesn’t get too dry – splash in a little water if needed. Add the ginger, chilli and the dry spices. Stir for about 30 seconds, then add the lentils. Stir to coat in the spice mix, then pour in 450ml water, along with the almond milk. Bring to a bubble, then simmer for about 30 minutes until the lentils are soft and the liquid has reduced.
03.When the lentils are cooked, stir in the spinach. Let the leaves wilt for a minute, but don’t overcook as spinach can turn a bit slimy. Serve the dhal with a squeeze of lemon juice, with the roasted cauliflower on top.

Roast chicken thighs with garlic butter potatoes and tomato salad

Nutritional info per serving

Calories301kcals
Fat15.9g (6.4g saturated)
Protein23.7g
Carbohydrates15.9g (3.8g sugars)
Fibre2.6g
Salt0.4g

INGREDIENTS
500g baby new potatoes
2 tbsp olive oil, plus extra to drizzle
8 free-range chicken thighs
50g butter, softened
2 garlic cloves
10 chives
1 small red onion
1 lemon
400g cherry tomatoes
Small bunch fresh parsley

METHOD
01.Heat the oven to 200°C/ 180°C fan/gas 6. Halve the potatoes, then put them in a baking tray, drizzle with olive oil, season and turn to coat. Put the chicken thighs on top, skin-side up. Roast for 30 minutes, giving the potatoes a good stir after 20 minutes.
02.Meanwhile put the butter in a bowl, crush in the garlic, finely chop the chives and mix.
03.Thinly slice the onion. Put in a bowl, squeeze over the juice of ½ the lemon, add a pinch of salt, toss, then chill.
04.After 30 minutes in the oven, top the chicken and potatoes with garlic butter. Roast for 5-10 minutes more until the potatoes are golden and the chicken is cooked through.
05.Halve the tomatoes, then toss with the lemony onion. Tear in the parsley and dress with 2 tbsp oil and the rest of the lemon’s juice. Season and serve with the chicken