Nutrition

1 Dish Wonders For Hassle-Free Cooking On A Budget

cooking

When it comes to cooking in general, let alone during our current pandemic, the biggest deterrents are often the clean-up and the volume of steps and ingredients that can be involved. These are massive red flags for busy people, parents and families, those on a budget, or simply when, as we’ve been experiencing recently, the shelves aren’t always stocked up. So, we’ve compiled together these one-dish wonders in the hopes they’ll become your go-to for fast, filling and fuss-free favourites. And we promise they’ll never EVER skip on the flavour. Enjoy!

Reviewed By: Lisa Donaldson, APD, M.Nutr&Diet, B.Edu

Family Dhal

2 Serves | 5 min prep time | 20 min cooking | 329 Cal / serve

cooking

Family Dhal

Ingredients

1 Cup Dried Red Lentils (190g)

1 Tomato (167g), roughly chopped

2 Cloves Garlic (6g), roughly chopped

1/2 Teaspoon Ground Cumin (1g)

1 Teaspoon Garam Masala (2g)

1/2 Teaspoon Ground Turmeric (1g)

3 Cups Salt Reduced Vegetable Stock Liquid (750g)

5g Fresh Coriander

Method

Combine lentils, tomato, garlic, cumin, garam masala, turmeric and stock in a medium saucepan. Cover and bring to the boil over high heat.

Reduce heat to medium-low and cook uncovered, stirring occasionally, for 20 minutes or until lentils soften and mixture starts to thicken.

Transfer dhal to a bowl and garnish with chopped coriander.


Mish Tips

Feel free to add some chilli if you like your dhal spicy!

 

Chickpea and Cauliflower Curry

2 serves | 10 min prep time | 15 min cooking | 267 cal/serve

cooking

Chickpea and Cauliflower Cooking

Ingredients

1g Olive Oil Spray

1/2 Onion (73g), thinly sliced

2 Cloves Garlic (6g), crushed

1 Teaspoon Ground Cumin (2g)

1 Teaspoon Curry Powder (2g)

1 Pinch Ground Coriander (1g)

1 Pinch Ground Allspice (1g)

1 Pinch Ground Turmeric (1g)

1 Tablespoon Tomato Paste (20g)

300g Cauliflower, cut into small florets

1 X 400g cans Diced Tomato (400g)

1 X 400g cans Canned Chickpeas (225g), rinsed & drained

150g Green Beans, trimmed & halved

1 Tablespoon Fresh Coriander (3g)

1/4 Cups Low Fat Natural Yoghurt (60g)

Method

Spray a large saucepan with oil and heat over medium heat.

Add onion and garlic and cook, stirring occasionally, for 3-4 minutes or until soft. Add spices and cook, stirring, for 30 seconds. Add tomato paste and cauliflower and cook, stirring, for a further 30 seconds.

Stir in tomatoes and 1 cup (250ml) water. Bring to a simmer, and cook for 4 minutes.

Add chickpeas and simmer for 6 minutes or until sauce thickens and cauliflower is almost tender. Add beans and simmer for 2 minutes. Season with freshly ground black pepper.

Divide between bowls. Top with fresh coriander and serve with yoghurt.

 

Turkey and Mushroom Pizza

2 Serves | 10 min prep time | 3 min cooking | 271 Cal / serve

cooking

Turkey and Mushroom Pizza

Ingredients

2 Wholegrain Tortillas (80g)

2 Tablespoons Passata (40g)

1 Clove Garlic (3g), crushed

100g Mushrooms, sliced

75g Cherry Tomatoes, quartered

1/2 Cup Canned Red Kidney Beans, Drained (90g), rinsed & drained

100g Shaved, Lean Turkey Breast

30g Reduced Fat Tasty, grated

Method

Preheat grill and place tortillas on a large baking tray. Toast each side for 30 seconds or until crisp and lightly golden.

Combine passata sauce and garlic. Spread over each tortilla. Top with mushrooms, tomato, kidney beans and turkey. Sprinkle cheese over. Grill for 2 minutes or until cheese is melted. Serve cut into wedges.

For more free and tasty 12WBT recipes, check out our Nutrition home page here!

Isabella Dugan
Isabella is the most recent addition to our 12WBT Support Crew, joining the team as our self-confessed writing and publishing nerd. There's nothing she won't learn and write about, in the hopes of educating, inspiring and challenging our member's mindset and their expectations. Isabella is an avid runner and has been playing team sports since the age of 4 (!) and has been cooking and loving food since the age of 14 when she switched to a vegetarian diet (now vegan). So if you're in the market for a showstopping scrambled tofu recipe, hit her up.

    You may also like

    Comments are closed.

    More in Nutrition