30 Minute Healthy Meal Plan | Brown Rice | Pan Roasted Chicken | Roasted Veggies

Eat healthy Stay healthy…

Healthy & easy lunch or dinner recipes that can be whipped up in just 30 minutes.

We should follow a balanced diet rather than chasing fad diets. Our body needs all three macronutrients- proteins, carbs & fat, the key is eating in moderation & portion control.

Here is a healthy meal plan that can be enjoyed for lunch or dinner without any guilt.

  • Brown Basmati Rice
  • Pan-roasted boneless chicken
  • Roasted Veggies
  • Lentil spinach curry or soup

5 minute Instant Pot Red lentil Spinach Mushroom Curry or Soup, click for recipe

Brown Basmati Rice


30 Minute Healthy Meal Plan | Brown Rice | Pan Roasted Chicken | Roasted Veggies
 
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Author:
Recipe type: Main
Serves: 5 people
Ingredients
  • Brown basmati rice or regular brown rice- 2 cups
  • Water- 2¼ cups
  • Salt- ½ tsp (optional)
Instructions
  1. I've used Instant Pot for pressure cooking the rice.
  2. Rinse the rice taken in a strainer under running water. I didn't soak the rice, if you prefer can be soaked for 15 minutes.
  3. Into the stainless steel pot, add rice, water & salt.
  4. Close the pot with the lid.
  5. Select pressure cook setting, set time to 25 minutes at high pressure.
  6. After 25 minutes of pressure cooking, do a quick pressure release.
  7. Remove the stainless steel pot from the main pot & keep it covered with a lid.
Notes
-Cooking in a rice cooker, for 2 cups rice add 3¾ cups water.
-Cooking in a saucepan over stovetop: for 2 cups rice add 4 cups water, brown rice takes longer time to cook, to be cooked for at least 35 to 40 minutes till the rice turns soft.

 

Pan-Roasted Chicken Recipe


30 Minute Healthy Meal Recipes | Brown Rice | Pan Roasted Chicken | Roasted Veggies
 
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Author:
Recipe type: Main
Ingredients
  • Boneless chicken breast or thighs- 2, halved vertically
  • Italian seasoning- 1½ tsp
  • Ground cumin- 1½ tsp
  • Ground black pepper- ½ tsp
  • Salt- 1 tsp
  • Olive oil- 2 tbsp
Instructions
  1. I've halved the chicken breasts vertically, so there will be 4 fillets.
  2. In a bowl, combine chicken along with the spices. You can literally add any kind of seasonings.
  3. Let marinate for 5 minutes.
  4. Place a cast-iron skillet or non-stick pan over medium heat. Let turn hot.
  5. Add oil, spread the oil on the pan.
  6. Place the chicken on the pan, let the bottom side turn golden in color. Flip over & let the other side cook well.
  7. Flip over again & cook till both sides have cooked well & turns golden brown. Ensure to cook over medium heat.
  8. Transfer to a plate & keep it covered.

Roasted Veggies


Roasted Veggies
 
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Author:
Recipe type: Side dish
Serves: 4 People
Ingredients
  • Green Beans- 15, halved
  • Baby Carrots- 10, halved
  • Italian Seasoning- 1½ tsp (or any other seasonings)
  • Hoisin sauce- 2 tbsp (or add soy sauce)
  • Ground black pepper- ½ tsp
  • Parmesan cheese- ¼ cup
Instructions
  1. Place a wide pan over medium heat.
  2. Add green beans & carrots, cook covered for a few minutes till the veggies turn soft.
  3. Add Italian seasoning or any other seasoning of your choice & ground black pepper, stir fry.
  4. Let the veggies turn light golden brown.
  5. Add hoisin sauce, stir fry for 3 minutes.
  6. Finally, add parmesan cheese & stir fry for a minute.
  7. Remove the pan from the heat & keep it covered.