High-Protein Dishes

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    15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

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    We’ve all been there – scrambling for a recipe when the lights go out (hello old friend, #loadshedding). Forget takeout and frozen meals – fire up the gas burner, grab a pot and let’s get cooking.  This hearty chicken braise recipe packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.

    Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein

    One-Pan Chicken Recipe

    Chicken With Green Beans In Tomato Sauce

    This quick and flavourful dish features tender chicken breasts paired with vibrant green beans, all cooked together in a savoury tomato sauce. Plus, it only takes 15 minutes!

    Prep Time 5 minutes minsCook Time 10 minutes minsTotal Time 15 minutes mins

    Course Main Course

    Servings 4 servingsCalories 439 kcal

    400g ripe tomatoes, peeled10 garlic cloves peeled and roughly chopped½ tsp sea salt1 anchovy fillet180g fine green beans 1 packet4 free-range chicken breasts½ tsp black pepper3 tbsp flour2 tbsp olive oil½ cup white wine1 sprig fresh origanum¾ cup chicken stock
    Roughly chop the peeled tomatoes and set aside.Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.Blanch the green beans, then top and tail and cut into two-centimetre sections.Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.Add the garlic and anchovy to the pan and cook over medium heat for one minute.Add the wine, bring to the boil and cook until almost completely reduced.Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.Add the chicken breasts and beans and cook for one minute to heat through. Serve.

    Keyword 15-Minute Recipes, chicken

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      Braaied Cowboy Steak With Green Salad Is The Easy, Flavoursome Recipe You’ve Been Looking For

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      As the temperature decreases, your craving for comforting, heart meals seems to only increase. And sometimes you just feel like a juicy steak. This cowboy steak recipe with satisfy all your cravings and makes a great meal prep lunch option if you’re just cooking for one.

      READ MORE: 3 Low-Calorie Raw Dinner Recipes For When Load Shedding Catches You By Surprise

      What Is A Cowboy Steak?

      Getty Images

      Côte de Bœuf, Cowboy Steak, Rib steak, Ribeye or Wingrib cut… There are many names for this delicious cut of meat. According to The Fat Butcher, Côte de Bœuf translates to “cut of beef” or “cut of the cow”. It is also arguably one of the most flavoursome cuts you can get.

      “It boasts intense marbling and is also the closest muscle to the heart of the cow. This means that it enjoys a consistent supply of oxygenated blood, allowing for rich flavour at the right maturation. The Ribeye is cut from the rib section of the cow, located between the front quarters and the midriff of the animal,” says The Fat Butcher.

      READ MORE: 5 Quick And Easy Air Fryer Recipes

      Braaied Cowboy Steak Recipe With Green Salad

      “A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing,” says Jackie Cameron, chef and owner of Jackie Cameron School of Food & Wine.

      Braaied Cowboy Steak With Green Salad

      Jackie Cameron

      A grass-fed côte de boeuf (rib steak with bone attached, also called a “cowboy steak”) has the perfect ratio of fat to meat, which makes it ideal for braaiing. This recipe will be a firm load shedding favourite. Per 402g serving: 2 633kJ, 37g fat (17g sat), 2g carbs, 370mg sodium, 1g fibre, 67g protein

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course Main Course, SaladCuisine French, South African

      Servings 4 peopleCalories 630 kcal

      2x 650 gram Côte de boeufSalt and pepper50 grams Salted butter1-2 Tbsp Lemon juice, freshly squeezed1 cup Canola oil20 Sage leaves1 Tbsp 1 tbsp capers4 handfuls Salad leaves
      Braai steaks for about 10 minutes, turning every two minutes, until medium-rare. Remove steaks, season and allow to rest for seven minutes while you make the salad.Add the butter to a cold pan and bring it up to medium heat. Cook until the colour is slightly brown and it starts to give off salty, nutty aromas. Add lemon juice immediately, then move the pan off the heat. Season and allow butter to cool, without getting cold.Heat oil in a pot over medium heat and add the sage leaves. When the leaves are a vibrant bright green and have stopped sizzling they are ready to be removed. Drain on paper towel.Fry the capers in the sage oil over a medium-low heat until there are no more little bubbles forming around them − this means all the moisture has been released and they will stay crisp. Blot on paper towel.Place the salad leaves in a bowl and toss with the lemon-butter dressing; sprinkle over the sage leaves and capers. Slice the steak and divide among four plates, with the salad and serve.

      Keyword beef, braai, comfort food, dinner, Easy Meals, Healthy Recipes, high-protein, low-carb, Steak More

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      3 Low-Calorie Raw Dinner Recipes For When Load Shedding Catches You By Surprise

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      In need of some low calorie load shedding recipes for dinner or lunch? Then you need to try these raw dishes that you can prep even when the lights are out.

      And if you thought raw food was limited to green, vegan salads, then it’s time for an education. Here are some delicious dishes that are low in calories and will impress not only yourself but anyone you serve them to!

      READ MORE: 3 No-Cook Recipes You Can Make During Load Shedding

      3 Load Shedding Recipes To Add To Save For When You Need Them

      1. Angelfish Ceviche

      Looking for an easy, high-protein meal that you don’t need to cook? This Angelfish ceviche is perfectly balanced, amazingly tangy and makes the perfect easy dinner (especially if there is load shedding).

      Angelfish Ceviche

      Amy Hopkins

      Looking for an easy, high-protein meal that you don’t need to cook? This Angelfish ceviche is perfectly balanced, amazingly tangy and makes the perfect easy dinner (especially if there is load shedding).16g fat (2.5g sat fat), 17g carbs, 75mg sodium, 5g fibre, 20g protein

      Prep Time 15 minutes minsTotal Time 1 hour hr 15 minutes mins

      Course Main CourseCuisine Peruvian

      Servings 6 peopleCalories 280 kcal

      800 grams Angelfish filletsSea saltJuice of 5 limes1 handful Fresh mint1 handful Fresh coriander2 Avocados½ SpanspekFor the dressing¼ cup Extra-virgin olive oilJuice of 1 orangeJuice of 1 limeRaw honey (or coconut blossom nectar)1 clove Garlic, finely chopped1 Red chilli, finely chopped½ Red onion, finely choppedSea saltFreshly ground black pepper
      Slice the fish fillets into five- to seven-millimetre cubes, then place into an airtight container with a pinch of sea salt and lime juice. Mix the juice into the fish gently and place in the fridge for one hour to cure.Mix together all the dressing ingredients and set aside. Season to taste.Pick the leaves off the herbs, discard the stalks and set aside.Chop the avocado and spanspek into cubes the same size as the fish and set aside in separate bowls.Remove the fish from the fridge; it should be opaque in colour. Drain the juices and discard. Mix in the avocado, spanspek and dressing. Toss gently to combine.Portion fish mixture into eight bowls. Divide herbs among the bowls and serve immediately.

      Keyword fish, Healthy Recipes, high-protein, Loadshedding-Friendly, No-Cook Recipes

      READ MORE: 2 Lunches You Can Prepare Ahead Of Time (For The Office Or Load Shedding)

      2. Ostrich Steak Tartare

      Everyone’s favourite healthy protein has gotten a makeover! This ostrich steak tartare is the perfect post-gym, high-protein load shedding recipe.

      Ostrich Steak Tartare

      Amy Hopkins

      Everyone’s favourite healthy protein has gotten a makeover! This ostrich steak tartare is the perfect post-gym, high-protein load shedding recipe.32g fat (5g sat fat), 6g carbs, 1240mg sodium, 2g fibre, 26g protein

      Prep Time 15 minutes mins

      Course Main CourseCuisine French

      Servings 1 personCalories 330 kcal

      100 grams Ostrich fillet1 Tbsp Lemon juice, freshly squeezed1 Tbsp Extra-virgin olive oil1 Tbsp Red onion, finely chopped1 Tbsp Chives, chopped 1 tsp Mustard seeds5 Capers, chopped½ Gherkin, finely sliced1 large Free-range egg yolkFlat-leaf parsley, for garnishing
      Remove any sinew from the meat, rinse under water and pat dry. Slice into thin strips, then crosswise into tiny cubes. Place in a glass bowl.Pour lemon juice over the meat immediately, so that it cures slightly. Mix in olive oil and set aside while you chop the rest of the ingredients.Mix the red onion, chives, mustard seeds, capers and gherkin into the ostrich. Spoon onto a plate, gently making a well in the centre. Place the yolk into the well and serve with parsley.

      Keyword high-protein, Loadshedding-Friendly, No-Cook Recipes, Ostrich

      READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories

      3. Rainbow Phad Thai

      Been struggling to get in your 5-a-day? Not anymore thanks to this veggie-packed meal! Best part? There is no cooking involved and the sauce can be used to elevate any dish.

      Rainbow Phad Thai

      Amy Hopkins

      Been struggling to get in your 5-a-day? Not anymore thanks to this veggie-packed meal! Best part? There is no cooking involved and the sauce can be used to elevate any dish.4g fat (1g sat fat), 25g carbs, 300mg sodium, 5g fibre, 5g protein

      Prep Time 15 minutes mins

      Course SaladCuisine Thai

      Servings 6 peopleCalories 140 kcal

      6 Baby marrows, julienned or spiralised1 large Red pepper, thinly sliced2 large Carrots, grated or julienned½ Red or purple cabbage (about 350g), sliced6 Spring onions, white and pale-green parts finely chopped1 handful Fresh coriander, roughly chopped2 handfuls Bean sprouts1 Tbsp Sesame seedsFor the dressing3 Tbsp Freshly squeezed lime juice, plus extra limes to serve3 Tbsp Low-sodium soy sauce3 Tbsp Honey2 Tbsp Sugar-free peanut butter3 Tbsp Grated ginger2 cloves Garlic, finely chopped1 Red chilli, finely choppedSaltFreshly ground black pepper
      Place all vegetables in a large bowl. Garnish with coriander, sprouts and sesame seeds.Whisk together all dressing ingredients, taste to check flavours (add water to thin, if necessary), then toss with vegetables. Serve with extra lime wedges.

      Keyword chopped salad, healthy, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, salad, vegetarian

      READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner More

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      You Can Whip Up These High-Protein Bagels For Half The Calories Fast

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      Picture this: it’s Wednesday, you’re in the throes of a work deadline and the clock hits 13:45. You haven’t eaten and your stomach hates you. You need to grab something nourishing, fast. Enter: these high-protein bagels, saviour of the stomach; goodness in a bite.

      These high-protein bagels pack a punch

      These high-protein bagels come from the mind of none other than WH Cover Star Angelique Daubermann. “You know I had to make my favourite food (bagels) with my other favourite food (cottage cheese),” Daubermann explains. “I love these for many reasons, but especially because most bagels you’ll find on the shelf are pushing 300 calories for those big bad boys! Now you can have a cute (lower cal) and higher protein bun with a hole in it for only 160 calories AND 11g of protein! This means more calories for your fave fillings!”

      For even more protein, this muscle-building sandwich features cottage cheese and an egg. Micronutrients are always key, so load up on the veg when compiling this high-protein bagel and you’ve got yourself a star meal.

      READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

      The Lean Girl’s High-Protein Bagels

      Whip these up in a flash and snack on something wholesome and protein-rich.

      Prep Time 15 minutes minsCook Time 20 minutes mins

      Course Breakfast, LunchCuisine American

      Calories 161 kcal

      120 g Flour (cake or oat)250 g Fat-free smooth cottage cheese1 tsp Salt1 tsp Baking powder1 tsp Garlic & herb spice1 Egg, for egg washEverything Bagel seasoning to garnish
      Combine your dry ingredients.Add the cottage cheese and spoon the mixture together to form a dough.Once dough is formed, divide into four sections.Roll out the four sections into circles, making a hole in each one to create the bagel.Bake the bagels in the oven for 15 minutes.Fry up an egg and add it to the bagel with avocado, cottage cheese and baby spinach.

      Keyword air fryer, bagels, egg muffin, high-protein

      READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing More

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      3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

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      There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

      What Do The Words On My Egg Carton Mean?

      Omega-3s

      This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!

      Cage-Free

      This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.

      Pasture-Raised

      While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.

      Free-Range

      These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

      READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

      Certified Humane

      Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

      Certified Organic

      These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

      How Can I Make The Perfect Eggs Every Single Time?

      Boiled

      Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.

      Fried

      Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.

      Scrambled

      Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

      Perfect Poach

      Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

      Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

      What Can I Do To Avoid Getting Eggshells In My Meal?

      According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

      Why Are My Egg Yolks Sometimes Different Colours?

      That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

      READ MORE: 5 Healthy Vegan Breakfast Recipes

      What If I Don’t Eat Eggs?

      While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

      You’ll get 14.9g of protein per 50g serving. Breakfast is served.

      These have poppable yolks and crispy yet fluffy whites!

      These have 6.6g of protein per folded egg. Woah.

      3 Low-Carb Breakfast Recipes You Can Make:

      Poached Eggs With Feta On Cheese And Chive Toast

      Scott Parker

      The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.8.9g carbs | 70.9g fat | 64.3g protein

      Prep Time 10 minutes minsCook Time 3 minutes mins

      Course BreakfastCuisine Healthy

      Servings 1 person

      1 Microwave1 Skillet
      Two-Minute Cheese & Chive Roll (Makes 2)2 Eggs, large2 Tbsp Full-cream milk1½ Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins⅓ Cup ⅓ cup Almond flour, blanchedr⅓ Cup ⅓ cup Coconut flour½ tsp ½ tsp Baking powder¼ Cup ¼ cup Cheddar cheese, grated2 Tbsp 2 Tbsp Fresh chives, choppedSalt and freshly ground black pepper2 slices Prosciutto2 Eggs, large, poached6 Fresh basil leaves, roughly tornFreshly ground black pepper
      For The Two-Minute Cheese and Chive Roll:In a large bowl, whisk together the eggs, milk and oil until well combined.Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.For Serving:

      Keyword healthy, high-protein, low-carb

      Protein Breakfast Stack

      Scott Parker

      This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.10.7g carbs | 67.9g fat | 51.8g protein

      Prep Time 2 minutes minsCook Time 6 minutes mins

      Course BreakfastCuisine Healthy

      Servings 1 person

      1 Non-stick pan
      3 Strips Bacon, cut in half crosswise100 gram Halloumi cheese30 gram Fresh spinach2 Tbsp Kale pesto, homemade or store-bought50 gram Avocado, thinly sliced1 egg, large and friedSalt and freshly ground black pepperMaldon salt, for finishing (optional)
      Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.

      Keyword healthy, high-protein, low-carb

      Broccoli And Feta Frittata

      Scott Parker

      Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!8g carbs | 27g fat | 27.3g protein

      Prep Time 5 minutes minsCook Time 5 minutes mins

      Course BreakfastCuisine Healthy

      Servings 1 person

      1 Non-stick pan
      3 Eggs, large1 Tbsp Unsalted butter50 gram Broccoli florets, roughly chopped and steamed or blanched50 gram Feta cheese, dicedSalt and freshly ground black pepper
      Preheat the oven to 180°C.Heat a medium-sized oven-safe non-stick pan over medium-high heat.Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.

      Keyword breakfast, healthy, high-protein, low-carb

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      Easy No-Bake Oat Protein Balls To Fuel You Up For Your Next Race

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      Sometimes, the hardest time to stay on track with healthy eating is in-between meals. Make snack time healthy with this oat protein balls snack recipe. They’re easy to make and can be prepared during loadshedding. Grab one for your lunchbox or before race day for a little oomph.

      Oat Protein Balls

      Ingredients 

      1 cup whole rolled oats

      2/3 cup coconut flakes

      ½ cup peanut butter

      ½ cup chia seeds

      ½ cup cocoa nibs

      1/3 cup honey or maple syrup

      3 tablespoons coconut oil

      ½ teaspoon vanilla powder

      Method

      Mix everything together in a medium bowl.

      Chill for 45 minutes.

      Roll the mixture into balls and enjoy.

      Store in the fridge.

      Looking for more protein recipes?

      Loadshedding? Try this no-bake Caramel Cream Cheese Balls recipe

      Supercharge your morning with this Protein Berry Porridge recipe

      A breakfast staple, try one of the 26 Protein Pancakes recipes

      Add To Cart

      Lifestyle Food Oats Rolled

      R49 at Dis-chem

      Coconut Flakes 250 g

      R59 at Woolworths

      ButtaNutt Peanut Butter

      R34 at Faithful to Nature

      Nature’s Choice Maple Syrup

      R185 at Faithful to Nature

      Vanilla Powder

      R78 at Woolworths

      Faithful to Nature Chia Seeds

      R79 at Faithful to Nature

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

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      Whether it’s a Monday, following a weekend of errands, or it’s just been a long week, sometimes the urge to get creative in the kitchen goes MIA. That’s why this tinned tuna recipe is great — minimal prep, maximum nutrition and flavour. Talk about #BowlGoals…

      “This is definitely a workday lunch solution waiting to happen. Make it in a lunchbox like this: potatoes, beans, tomatoes first, then herb thickener. Top with tuna mix, then the lettuce and a whole egg. If you do it in this order, the lettuce will stay crisp,” explains Lucy Tweed, creator of this recipe and author of Every Night Of The Week.

      READ MORE: 3 No-Cook Lunch Recipes You Can Make During Load Shedding

      What To Do Instead Of Spending Hours In The Kitchen Tonight

      This recipe is so quick and easy, you can devote the time you would’ve spent preparing dinner (and lunch) to get mindful instead. Research has found that 30 minutes of meditation a day is enough to stave off anxiety and depression.

      READ MORE: This Simple Freezer-Friendly Pulled Pork Tortilla Recipe Is Perfect For Meal Prep

      Tinned Tuna Nicoise Salad Recipe

      Whether it’s a Monday, following a weekend of errands, or it’s just been a long week, sometimes the urge to get creative in the kitchen goes MIA. That’s why this tinned tuna recipe is great — minimal prep, maximum nutrition and flavour. Talk about #BowlGoals…“This is definitely a workday lunch solution waiting to happen. Make it in a lunchbox like this: potatoes, beans, tomatoes first, then herb thickener. Top with tuna mix, then the lettuce and a whole egg. If you do it in this order, the lettuce will stay crisp,” explains Lucy Tweed, creator of this recipe.

      Prep Time 10 minsCook Time 7 mins

      Course SaladCuisine French

      Servings 4 people

      1 Pot1 Salad Bowl
      3 Tbsp Herb thickenerTuna Mix2 185g tins tuna in oil, drained3 Tbsp Flat-leaf parsley, chopped3-4 Tbsp Gherkins pickled with dill, chopped2 Tbsp Red onion, finely chopped2 tsp 2 tsp Baby capers, chopped3 Tbsp Dill, chopped1 Tbsp Olive oil1 Tbsp Lemon juiceSea salt and freshly ground black pepperSalad8 Baby potatoes, boiled in very salty water until tender, then sliced250 grams Green beans, tails trimmed, blanched4 Whole Tomatoes, sliced4 Boiled eggs, peeled and halved lengthways2 Baby cos lettuces, trimmed, washed and quartered
      Boil your eggs and potatoes. 7-minute eggs work well at sea level; add a minute or 2 if you’re on the Highveld (seriously, altitude impacts your boiled eggs). Drain, cool and peel eggs; slice eggs and potatoes.For the tuna mix, combine all the ingredients in a bowl.Same for the salad ingredients.Divide the salad and tuna mix among four bowls and drizzle with the herb thickener.

      Keyword fish, healthy, salad

      Kelleigh Korevaar

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      You Have To Make This Protein-Packed Shandong Chicken Recipe Tonight

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      “Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night Of The Week. And this Shandong Chicken recipe has this in spades.

      But beyond the carbs n’ sauce you’ll also need protein. Luckily, it doesn’t matter what size chicken you choose so go with what you have, but Lucy tends to veer towards 1.2 kg that she prepares herself. And if you’re up for it, you’ll be doing that too.

      “I like to think that appreciating the food we eat extends beyond simply knowing an ingredient to the handling of it (although I grew up on a working farm so I have had the benefit of experience from a young age). But if it’s not for you, just ask your butcher to do this for you,” says Lucy.

      READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

      Make The Most Of Your Meal Prep

      Whether you decide to handle the chicken yourself or you get your butcher to do it for you, we’re going to help you make the most of your meal prep.

      Play one of these podcasts while your chicken cooks in the oven — and learn some mindful strategies while finishing off your meal. Master chef or mindful chef?

      The Happiness Lab with Dr. Laurie Santos

      The Happiness Lab with Dr. Laurie Santos offers science-based strategies for enhancing happiness and wellbeing. Their “Burnout and How to Avoid It” episode is 39 minutes long; just in time to hear your oven timer go off!

      Unlocking Us with Brené Brown

      This podcast is for anyone who wants to become more self-aware and silence their negative self-talk. Check out the 35-minute episode “Brené with Karen Walrond on Accessing Joy and Finding Connection in the Midst of Struggle.”

      On Purpose with Jay Shetty Podcast

      This podcast features interviews with some of the most insightful people in the world. “Gwyneth Paltrow Interviews Jay Shetty ON: Daily Actions to Build Life-Changing Habits & Training Your Mind to Break Old Patterns” is a must-hear!

      READ MORE: The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now

      Shandong Chicken Recipe

      “Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night of the Week and creator of this recipe. And beyond the carbs n’ sauce you’ll also need protein; it doesn’t matter what size chicken you choose, but Lucy tends to veer towards 1.2 kg.

      Prep Time 15 minsCook Time 45 mins

      Course Main CourseCuisine Chinese

      Servings 6 people

      1 Saucepan1 Deep Baking Dish1 Frying Pan
      1 Whole Chicken, spine removed and pressed flat* you can ask your butcher to do this for youSauce125 ml Soy sauce3 Tbsp Honey5 cm Knob of ginger, peeled and left whole3 Whole Spring onions, white parts roughly chopped, green tops reserved for garnish1 Whole Onion, quartered3 Tbsp Chinese black vinegar1 Tbsp Chilli bean paste1 Tbsp Chicken stock powderNoodles2 Tbsp Olive oil2 Bunches Water spinach, cut into 10cm pieces6 Whole Garlic cloves, sliced500 gram Fresh rice noodles (or use dry noodles cooked according to the packet instructions)1 Tbsp Sesame oil
      Preheat the oven to 200°C.Finely slice the green spring onion tops lengthways or on a very sharp angle and put in a glass of iced water so they curl up. Completely unnecessary when it comes to flavour but such a fun accessory.Warm all the sauce ingredients in a saucepan with 125ml water.Put the chicken in a deep baking dish lined with baking paper and pour the sauce over the top.Place in the oven for 45 minutes (and put on a podcast). Lucy puts a piece of foil over hers at about 25 minutes because the skin can really take that self tan look too far! Not tight, just literally rest the foil on the top. Untucked.While that’s happening, get the noodles ready. In a large frying pan over medium heat, add the oil and cook the spinach and garlic slivers until the garlic just starts to brown. You can use ordinary spinach as a substitute but it isn’t as silky in texture.Add the rice noodles and 3 tablespoons water to loosen them. Toss this well and dress with the sesame oil.Cut the chicken into pieces to serve. (The hardest bit is the thigh bone but you can leave this part whole if you like. Everything else you can snip at the joint.)Slice the now candied ginger to serve on top, along with the curly green tops of the spring onions.

      Keyword chicken, dinner, healthy More

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      in diet and nutrition

      The Only Loaded Nachos Recipe You’ll Ever Need

      by

      Summer nights are for fun food. And this recipe has that in scoop. This is definitely a “do try this at home” kinda dish and once you’ve made it once, you’ll never want to try another loaded nachos recipe again.

      Best part? We’re well aware most people would’ve already abandoned their New Year’s resolutions or goals. And we’re here to help you get back on the right track (or even find a new goal). Without taking more of your precious time.

      You Can “Read” While You Make This Loaded Nachos Recipe

      If you promised you’d read more this year but have found your bookshelf doing little more than collecting dust, this is for you. Meet your new BFF — Blinkist. This app condenses non-fiction books into 15-minute audiobooks. So, you’ll be able to get at least one or two in while nailing this nachos recipe. Reading challenge, sorted!

      READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

      Beef & Bean Loaded Nachos Recipe

      Loaded nachos are one of those dishes so delicious you can’t really choose a stand out ingredient. Between the guac, cheese, chips, beans, meat and more, with every layer you add, the more moreishs it becomes.This loaded nachos recipe might be the exception, though. The star of this show is the cheese. It’s a souped-up béchamel — saucy, stretchy and delicious. You’ll never want to make nachos any differently after trying this recipe.

      Prep Time 10 minsCook Time 30 mins

      Course Main CourseCuisine Mexican

      Servings 6 people

      1 Frying Pan1 Oveproof Dish
      1 tbsp Olive oil1 kg Beef mince1 tbsp Dried oregano2 tsp Ground cumin2 tsp Smoked paprika1 tsp Ground coriander1 Onion, chopped3 Garlic cloves, crushed1 tbsp Tomato paste (concentrated puree)400 g Tin black beans, drained and rinsed400 g Tin chopped tomatoes2 tbsp Sea salt100 g Corn chipsBig dollop of sour creamCheese Sauce500 ml Béchamel sauce mix125 ml Milk200 g Grated cheddar125 g Grated mozzarellaGuacamole3 Small avocados, roughly choppedJuice of 1 limet tsp Sea salt1 tbsp Spring onion, green part only, chopped1 tbsp Coriander, chopped1 tbsp Pickled jalapeño, choppedTomato Salsa2 Roma tomatoes, chopped1 Golden shallots, chopped1 tbsp Olive oil1 tsp Red wine vinegar1 tsp Sea salt1 tsp SugarOptional IngredientsA margarita Although this could be classed as essential
      Preheat the oven to 180°C. Heat the oil in a large frying pan over high heat and brown the mince for 5 minutes or so, breaking up any large lumps as you go.Add the spices, onion and garlic and cook for another 5 minutes until the onion has softened.Add the tomato paste, black beans and tinned tomatoes. Half-fill the tomato tin with water and swish it around, then add to the pan. Season with the salt.Simmer over medium heat for 10 minutes so it reduces a bit. Meanwhile, for the cheese sauce, make the béchamel, adding the milk slowly until the sauce is smooth. Fold in the grated cheese until melted and combined. Mmmm.Transfer the mince mixture to an ovenproof dish and nestle the corn chips on top.Drop spoonfuls of cheese sauce over the meat and corn chips.Bake for 10 minutes until golden and bubbly.While that’s happening, make the guacamole by combining all the ingredients in a bowl.Ditto for the tomato salsa.Eat the nachos with the guacamole, tomato salsa and sour cream.

      Keyword beef, mexican dish, nachos More