Healthy recipes with only 5 ingredients
There’s no better time than now to add some immune-boosting recipes to your cooking roster. Finding quick, healthy recipes can be overwhelming so we’ve done some research to find easy, nutritious recipes that only use five ingredients…
Spring vegetable broth with shredded chicken
Broth isn’t just for winter – it has healing and immune-boosting properties that work wonders all year round. This version is perfect for spring and is full of greens that’ll give you a healthy dose of energy to keep illness at bay.
Prep time: 10 minutes
Cook time: 10 minutes
Serves: 2
Calories per serve: 359
Ingredients:
1 large chicken breast
500ml chicken stock
2 handfuls spring onions, sliced
4 asparagus spears, trimmed and cut into chunky pieces
1 handful of pak choi, roughly chopped
Method:
Cut the chicken breast into slices. Heat 1 tablespoon oil in a large saucepan and fry the chicken until cooked through. Add 500ml of boiling chicken stock to the pan and bring to the boil. Add the asparagus and cook for 2 minutes, then add the pak choi and spring onions for two minutes. Set aside to cool and then serve.
Chickpea coconut curry
Nutritionist Claire Turnbull from Healthy Food Guide TV loves legumes. “I use a lot of legumes such as lentils, chickpeas and kidney beans in my cooking because they are a great way to add extra protein and fibre to a meal at very little cost.” Turnbull also says they’re proven to help boost your immune-system, and chickpeas are one of the most versatile and nutrient-rich legumes out there.
Prep time: 5 minutes
Cook time: 10 minutes
Serves: 4
Calories per serve: 494
Ingredients:
1 can coconut milk
2 tablespoons red curry paste
2 small heads broccoli (and/or veggie of choice)
1 can chickpeas, rinsed and drained
1/2 tablespoon cornstarch dissolved in 2 tablespoons cold water
Method:
Saute broccoli in one tablespoon of oil. Once seared, add the coconut milk and simmer for 5 – 8 minutes. Add the curry paste to the pan and whisk until mixed with coconut milk. Add chickpeas. Bring to a boil and add cornstarch. Boil for about one minute and then reduce heat and allow to cool. Serve alone or with rice.
Shakshuka
This classic from the Middle East isn’t just easy to make, it’s nutritious too. With an immune-boosting mixture of eggs, tomato, herbs and spices, you can eat this for breakfast, lunch or dinner.
Prep time: 5 minutes
Cook time: 10 minutes
Serves: 4
Calories per serve: 214
Ingredients:
1 brown onion, thickly sliced
500g red pepper, halved, seeded and thinly sliced
2 x 400g diced tomatoes
4 free-range eggs
1/2 cup flat leaf parsley leaves
Method:
Heat a large, non-stick frying pan over medium heat. Add the red pepper and onion and fry, stirring occasionally for 5 minutes or until the onion softens. Add the chopped tomatoes and cook, stirring occasionally for 5 minutes until the mixture boils and thickens. Use a spoon to make 4 indents in the tomato mixture.
Carefully break the eggs into each indent and reduce heat to low. Cover the pan with a lid and cook for 10 minutes for soft yolks or longer depending on your preference. Sprinkle with parsley leaves to serve.
Mexican quinoa stuffed peppers
Kelly Toups, a registered dietician with the Whole Grains Council, says “Quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6.” Toups also describes quinoa as “an excellent source of magnesium, phosphorus, manganese and folate” – properties which are proven to contribute towards a healthy immune system. This recipe is a fantastic way to incorporate extra veg into your diet as well as the magic quinoa ingredient.
Prep time: 20 minutes
Cook time: 30 minutes
Serves: 6
Calories per serve: 251
Ingredients:
6 medium bell peppers (any colour). Cut off tops and remove core
1 can black beans
3 cups cooked quinoa
2 cups grated cheddar cheese
1 cup salsa
Method:
Preheat oven to 180 Celsius and put the peppers in a baking tray facing up. Drain the black beans and heat in a pan until liquid is boiling. Add the cooked quinoa, 1 1/2 cups of cheese and salsa. Salt and pepper to taste. Spoon the mixture into the peppers and sprinkle the tops with the remaining cheese. Bake uncovered for 25 – 30 minutes or until the peppers are soft. Serve immediately.
We hope these healthy, immune-boosting recipes add a little spice to your weekly meal plan. And to keep your muscles healthy too, make sure you check out our live classes, available to all Urban Sports Club members.
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