5 Easy Healthy Recipes (Made in 15 Minutes)

Healthy cooking doesn't have to be complicated or time consuming. With just 15 minutes or less, you can make meals that taste amazing and I have 5 awesome recipes for you. Our first recipe is our Green Goddess Chicken Bowl and we're going to first be making our Green Goddess Dressing. You'll first need a food processor or a blender. In our food processor, we're going to throw in 45 grams or 1 1⁄2 cups of spinach, 30 grams or 1 cup of Italian parsley, and 12 grams or 1 packet of basil. My grocery store only had this chopped basil but typically I would use one of these clam shell packets. Now put a lid on that sucker and give it a good blending just to chop and break down those ingredients into small little pieces. They should look something like this. Now from here, we're going to throw in 230 grams or 1 cup of low-fat Greek yogurt as well as 40 grams or 1⁄2 cup of nutritional yeast. If you've never heard of nutritional yeast, it's really good for you and it's very commonly available at most grocery stores. I'm also going to toss in 14 grams or 1 tablespoon of olive oil, the zest of one lemon, and then I'm going to cut it in half and juice half that lemon. Also why am I cutting the lemon on top of my mittens when I have a giant cutting board right next to me? I don't know. I'm also going to throw in 6 grams or 1 teaspoon of salt, throw the lid back on that sucker and then give it another blending, making sure to stop at halfway to scrape the sides and then I'm going to pour in 37 grams or 2⁄2 tablespoons of water to loosen it. Give it one final blending and in the end, you should get something that looks like this and if you want to thin it out more, you could add more water or olive oil, just depends your health goals. But either way, this green goddess sauce tastes phenomenal and you have plenty of portions that will last you throughout the whole week or longer. Now let's assemble our green goddess bowl. You'll first need one cup of instant quinoa. I like to use this microwave version because all you got to do is throw in the microwave for a minute and that's it. While our quinoa is in the microwave, we'll next throw down 3⁄4 of a cup of spinach and then we'll throw down our quinoa once it's done. Next we're going to grab one can of garbanzo beans, cracking it open and then draining out all those juices before pouring our garbanzo beans in a container. We're going to throw down about 2-3 tablespoons of garbanzo beans in our bowl and next we're going to grab 5 cherry tomatoes. Now you can cut them normally but I'll be using the most commonly known kitchen tip which is sandwiching them in between two deli containers and then running your knife through them. Though if I'm being honest, they're still a little too big for my liking so I'm going to cut them in half once again and then I'm going to throw them in our bowl. Now I'm going to throw down our reheated chicken and slide it into our bowl but I know what you're thinking, when on earth did we make this chicken? Well, this is chicken that I cooked ahead of time in bulk that I'm incorporating into our recipe and this is what I want to teach you guys here. If you want quick 15 minute meals at home, you should be cooking your protein ahead of time and it'll make your life so much easier. This chicken is made in 12 minutes and it's going to be used in 2 out of the 5 recipes we're making and I'll show you quickly how it's made. We'll first head on over to our oven setting it to 450 degrees convection bake. We're now going to grab our chicken breasts, I have 4 of them here and to prep them we're going to take our knife and then carefully split them down the middle. You should get 2 chicken cutlets and I'm going to go ahead and cut the rest of them and here's a quick glimpse of my OCD. Ah! It touched the cutting board, no! Now I gotta clean it! Moving forward, I'm going to transfer our chicken cutlets on a sheet pan with parchment paper and I'm going to hit them with some salt and some black pepper. I will not be putting any olive oil on it because the parchment paper will prevent it from sticking and I want it to be healthier. Now you should have a sheet tray full of beautiful chicken and one not so beautiful looking piece. I don't know what happened there but let's move on. I'm going to throw them in our oven which hasn't fully preheated yet but that's okay and then they're going to bake for around 10 to 13 minutes. Because we cut them into cutlets they will cook significantly faster versus cooking them whole. After 10 minutes my chicken is now perfectly cooked. You can see the thickest part registers 150 which I think is the sweet spot. You can leave it in the oven for an additional 2 minutes if you want to get to that 160 mark if you're more comfortable with that. But you now have perfectly cooked chicken that I think is nicely juicy. I'm going to throw them in storage containers and leave them in my fridge and now when I want them I'll microwave them for a minute, slice them up and serve it. Back to our bowl. Now I'm going to optionally pour some feta in there and then I'm going to hit our chicken with some of our green goddess sauce and now you have a green goddess chicken bowl that has quinoa, chickpeas, a delicious dressing, some good protein aka chicken and a few greens like our spinach. Now this bowl does taste delicious but the best part about it is that when you make it the first time you're essentially meal prepping your ingredients making it even faster to make it the second time. Now for our second recipe we're making a salmon miso spring roll and like the chicken we are making the salmon in advance though you can make the salmon and the spring roll in under 15 minutes. First thing we're going to do is head on over to our oven and preheat it to 400 degrees convection bake. Next we're going to grab our salmon and I have a whole piece here skin on. I like to do this because it's cheaper and the skin is super easy to take off once you cook it. Now I'm going to measure out a three finger portion and then cut it out of our salmon and this is the portion that we're going to be using for our spring roll as well as our other recipe that's going to be using this salmon as well. Once you've portioned all of your salmon we're now going to move that to the side and grab a medium sized bowl. In that bowl we're going to throw in 175 grams of white miso paste, 15 grams of rice vinegar, 45 grams of mirin, and 30 grams of soy sauce or water if you want to cut down the sodium. With a spoon or whisk you're going to mix it all together until you get a thick mixture like this and you want it kind of thick so that way it sticks to our salmon. Speaking of our salmon we're just going to throw them in there tossing them around making sure the marinade gets all over them and you can leave this to sit to marinate overnight but we don't got time for that. So I'm going to grab a sheet pan lay down some parchment paper and then throw down our salmon nice and neatly on it. From here we're going to toss this into our preheated oven for only eight minutes. Eight minutes later our salmon is what I would consider cooked. The internal temperature is around 130 but the carryover temperature will probably take it to 140 but I do want to get more color on it so I'm going to set our oven to broil and then throw it in the top rack for two minutes. Two minutes later we have some nice beautiful coloring on our salmon and watch me realize that my mittens are not that good. That hurt! My mittens suck! Now let's get to work on our veggies and instead of chopping stuff we're going to be using a bagged salad. This is much faster than having to chop individual veggies yourself you just throw in a bowl and that's it. I'll also include the croutons for a little bit of crunchy contrasting flavors but I'm going to toss the cheese as well as the salad dressing because it's not really needed. I'll quickly toss this salad to mix everything together and now let's assemble our spring rolls. I'm going to pour a little bit of water into a sheet pan so that way we could hydrate our rice paper. To assemble I'm going to slide our rice paper in the water and let it sit there for three to five seconds. I'll then transfer it onto my cutting board and I'll lay down a piece of our salmon peeling off that skin and look at how easily it comes off. That's crazy. I'll next throw down a handful of our bagged salad as well as a few mint leaves and basil leaves but again my grocery store didn't have any. Now I'm going to fold over both edges of our spring roll and then I'm going to roll the spring roll from left to right all the way around our wrapping. Take your time with it and tuck in any loose lettuce you have. You really want to make sure it's nice and tight. But now you have a miso salmon spring roll which honestly comes together super quickly and it tastes like a high protein low calorie meal. And similar to our last dish we now essentially prepped everything to make this recipe again on the fly. Now for our third recipe we're making a high protein tuna rice bowl that comes together in honestly five minutes. You'll first need a small bowl as well as one can of tuna. I'm going to crack that can open and then with the lid still on I'm going to squeeze out all the juices out of the tuna. I know this isn't looking too hot but just bear with me here. Now we're going to discard that oil and then we're going to scoop our tuna out of the can into a bowl. Now you should have some dry semi oil less tuna and let's put some flavor in there. I'm going to toss in half a teaspoon of chili crisps one teaspoon of soy sauce one tablespoon of Kewpie mayo half a tablespoon of sriracha and one teaspoon of Dijon mustard. Give it a thorough mixing and now we have not so dry deliciously flavored tuna. Now from here I'm going to grab myself one cup of minute microwave rice and I'm going to microwave that sucker and then throw it into our bowl. I'll fluff up the rice as needed and look at that nice and steamy and delicious. We'll pour our tuna in on one side of our rice and then we're going to grab one green onion. Now we're going to chop just the tops of our green onion. This is optional decor but I think it's fun and I like to do it. I'll layer that into our bowl and then I will scoop in a few fried shallots though you can remove this if it screws up your macros. But what you can't remove is the pickled ginger because this acidity is much needed and it's good for you. Lastly I'll optionally sprinkle some sesame seeds on top of our tuna and now you have a delicious high protein tuna bowl. Taste wise this thing is incredible it's something that I make for myself all the time. Zero cooking is required and if you want someone else's opinion Danny Kim actually featured this recipe in one of his videos and it got 2 out of 3 thumbs up so I think that's a win. For our fourth recipe we're making a warm delicious chicken curry bowl. We're first going to preheat our pan to medium high heat and now we're going to grab a red and yellow bell pepper. Now with a knife we're going to cut the top of our bell pepper as well as the bottom and then we're going to remove the seeds from the inside followed by splitting it in half. Now you can remove that white little bit in the bell peppers but ain't nobody got time for that. Instead we're going to press it down and begin chopping our bell pepper. Now I'm going to throw that into a medium bowl and I'm going to chop the bottom the same exact way and for the top all I'm going to do is just push out that root and then chop it the same way and throw it into that bowl again. Now for our yellow bell pepper we're going to chop it the same exact way and throw it into the same bowl and we're going to mix it all together giving you a nice mixture of yellow and red bell peppers. Now from here I'm going to grab one yellow onion chopping off the tip splitting it in half and then peeling off the outside layer. I'm going to give it some vertical cuts along the top not cutting into that root and then I'm going to chop it into a nice small dice. This onion was weirdly small but it's still enough for one serving I would say a normal sized onion will give you two servings worth. Now back to our pan it should be nicely preheated now I'm going to hit it with a little bit of spray olive oil and then I'm going to throw in half of our yellow and red bell peppers along with our yellow onion. Now hit it with a pinch of salt and give it a thorough mixing and sautéing for about a couple minutes. While that sautés I'm going to grab our pre-cooked chicken from the fridge throwing it on a plate and in the microwave for one minute. Now our veggies have sautéed for a couple minutes and they've softened nicely I'm going to throw in six grams or three fourths of a tablespoon of curry powder as well as half a tablespoon of paprika. Stir those spices in letting them bloom for about 15 to 30 seconds and now we're going to throw in one can of fire roasted tomatoes. You can use regular fire roasted tomatoes or this one that has some garlic already in it. Along with that we're going to pour in 80 grams or one third of a cup of chicken stock as well as one teaspoon of better than bouillon chicken base. If you've never used better than bouillon before I highly recommend putting it in your stocks it just boosts the flavors tenfold. Now I'm going to mix all those ingredients together letting them come back up to heat and now I'm going to grab our chicken out of the microwave. I wanted to quickly shred it by hand but it was just a little too hot for that. So instead we're going to just quickly shred it with two forks microwaving it makes it a lot easier and then we're going to throw that into our pan giving that a thorough mixing before adding in the final ingredient 170 grams or three fourths of a cup of low fat yogurt. Now give it one final thorough mixing making sure everything is heated properly before throwing that into a bowl and then hitting it with some optional minced parsley and you're done. You have a super hearty healthy chicken curry bowl that honestly tasted way better than I expected. It felt like I was being wrapped in a warm blanket it was it was so good. I love this one. Now for our fifth recipe we're making salmon kimchi fried rice. We're first going to grab a pan setting it to medium high heat and then we're going to grab one yellow onion chopping off the tip splitting it in half removing the outside layer and then giving vertical cuts along the onion without passing the root and then chopping the onion normally. I'm then going to grab one green onion and then chop the top green section before separating them and chopping the rest in the whites. Now the whites of the green onions will throw in a bowl along with a few of the greens the rest is just for garnish and I'm going to throw in about half of that yellow onion as well the rest I'll save for the next time I want to make this recipe. Now in another bowl I'm going to crack open an egg hit it with a pinch of salt and then whisk it together until everything's nice and homogenous. You're also going to want to grab 75 grams or one third of a cup of kimchi plus any of its liquid and give it a quick chopping around two to three times through and if you've never had kimchi before I highly recommend you give this a try it's a great source of probiotics and it tastes delicious it has a nice little acidity from its fermentation oh highly recommend. Back to our pan we're going to throw in our yellow and green onion bottoms and we're going to hit it with a pinch of salt sauteing it for just a couple minutes. Now I am going to throw in one cup of microwave instant rice in my microwave now though if you have day-old rice I highly recommend using that instead. After two minutes of sauteing I'm going to squeeze in two cloves of garlic and I like to use bad garlic when I'm doing quick recipes like this not fresh garlic because it's annoying to peel. Now once the garlic's in there I'm going to scooch all of our veggies to the side and I'm going to pour in our eggs making sure to scramble it quickly because they are going to cook pretty much instantly. Once they're fully cooked I'll mix in our veggies and then I'll throw in our one cup of cooked rice thoroughly mixing it together before throwing in 15 grams or three teaspoons of soy sauce as well as six grams or one teaspoon of toasted sesame oil. I would typically add more but we are being a little healthier here so now we're going to add all of our chopped kimchi as well as any juices and give it a good mixing. Once it's all mixed we'll next place our salmon portion on top and I didn't bother microwaving it because it's going to get heated in the pan. I'm going to break it apart with my spatula mixing it in together with everything until everything is fully reheated about two minutes. Now from here we'll dump it in a bowl hit it with some optional decorative sesame seeds as well as the greens from our green onion and you're done. You have a beautiful salmon kimchi fried rice bowl that tastes absolutely phenomenal. This is one of those that I thought I need to put more soy sauce for the taste better but the kimchi really pulls through providing an extra flavor boost that your palate will really enjoy. If you want more videos like this one here's the link to my three tuna recipes in under 10 minutes. Thank you so much for watching and have a wonderful rest of your day.