Healthy eating has become unnecessarily complicated, often because someone is always trying to sell you a new diet plan, a trendy superfood, or a "magic" pill. The truth is, easy healthy cooking doesn't require complex formulas or endless hours in the kitchen.
Whether you've experienced weight gain from periods of inactivity—like being stuck at home during lockdowns—or you just want to clean up your daily diet, the secret lies in returning to basics. Eating clean simply means preparing uncomplicated meals with limited ingredients and simple seasonings.
To help you get started, here are five incredibly simple, 5-ingredient healthy recipes. Aside from a few basic pantry staples you likely already have—salt, pepper, olive oil, fish sauce, vinegar, and butter—each of these meals requires only five core ingredients and takes just 10 to 15 minutes of prep and cooking time.
The golden rule for these quick 15-minute meals? Every ingredient is interchangeable. Use whatever you have on hand to make these recipes work for your budget and your tastebuds.
1. Hearty Tomato & White Bean Chicken
This rustic, comforting dish proves that a filling, high-protein meal doesn't require a lot of fuss.
The 5 Ingredients:
- Bone-in chicken thighs
- White beans (canned or pre-cooked)
- Garlic
- Tomato sauce
- Scallions (for garnish)
How to Make It:
- Crisp the Chicken: Heat a tablespoon of olive oil in a pan over medium heat. Place the chicken thighs skin-side down, season with salt, and lower the heat. Let it cook slowly for 10 minutes uncovered, then 10 minutes covered to render the fat and crisp the skin. Flip, cover, and cook for another 10 minutes until done.
- Simmer the Beans: In a separate pan, sauté two cloves of sliced garlic until tender. Add your rinsed white beans, tomato sauce, and a splash of water. Simmer gently on low heat for 15 minutes and season with salt.
- Serve: Plate the savory beans, top with the crispy chicken, and garnish with sliced scallions, salt, and pepper.
Pro Tip: No white beans? Swap them out for lentils, mung beans, or any other legume you have in your pantry.
2. Charred Broccolini & Chicken Power Salad
If you want a high-protein dish that feels fresh but hearty, this warm salad is the perfect solution. You can even use leftover chicken from the previous recipe to save time.
The 5 Ingredients:
- Broccolini
- Chicken thighs (cooked and chopped)
- Eggs
- Lemon
- Dijon mustard
How to Make It:
- Prepare the Eggs: Boil water, gently drop in cold eggs, and cook for exactly 7 minutes before plunging them into an ice bath. This gives you a beautifully "jammy" center.
- Char the Greens: Get a teaspoon of oil screaming hot in a pan and sear the broccolini for about 3 minutes. Add a splash of hot water to create steam, which cooks the vegetables faster. Finish with a half-teaspoon of butter and a pinch of salt.
- Mix the Dressing: Whisk together red wine vinegar, Dijon mustard, a squeeze of fresh lemon juice, and slowly drizzle in olive oil until it emulsifies.
- Serve: Lay down the charred broccolini, top with chopped chicken and sliced eggs, and generously drizzle your homemade dressing over the top.
Pro Tip: You can easily substitute the broccolini with regular broccoli, bok choy, zucchini, or asparagus.
3. Rich Shrimp & Pumpkin Coconut Curry
Craving something with a richer mouthfeel? The natural fats in coconut milk make this simple curry feel incredibly indulgent.
The 5 Ingredients:
- Pumpkin (cubed)
- Coconut milk
- Shrimp
- Garlic
- Ginger
How to Make It:
- Build the Base: Sauté minced garlic and ginger in olive oil over medium heat until slightly browned, which takes about 3 minutes.
- Simmer the Curry: Toss in the pumpkin, cover with a mix of water and coconut milk, and let it simmer. Cook until the pumpkin is soft and the coconut milk reduces, allowing its natural oils to separate slightly for a luscious texture.
- Add Protein: Season the broth with a splash of fish sauce, then drop in your shrimp. Cook for about 5 minutes until the shrimp are pink and opaque.
Pro Tip: Enjoy this alone, or pair it with a half-cup portion of white rice. If you lack pumpkin, sweet potatoes or squash work perfectly, and broth can seamlessly replace the coconut milk.
4. Savory Sweet Potato & Tuna Pancakes
This recipe is so satisfying and easy that you might find yourself eating it every single day.
The 5 Ingredients:
- Sweet potatoes
- Canned tuna (spicy tuna adds a great kick!)
- Eggs
- Sour cream
- Chives
How to Make It:
- Make the Batter: Grate the sweet potatoes into a bowl. Mash in the drained canned tuna and mix with eggs until it forms a thick paste.
- Pan-Fry: Heat oil in a pan over medium-low heat. Pour in the mixture and let the bottom set for about 8 minutes. Carefully flip the "pancake" and cook the other side for 5 to 8 minutes until golden and cooked through.
- Serve: Top your savory pancake with a dollop of sour cream, freshly chopped chives, salt, and pepper.
Pro Tip: If you don't have sour cream, plain yogurt works wonderfully, or you can skip the creamy topping entirely.
5. Pan-Seared Fish with Creamy Greens
You don't need heavy whipping cream to make a decadent bed of greens. A splash of plant-based milk does the trick while keeping things light and healthy.
The 5 Ingredients:
- White fish fillets (like basa, or whatever is affordable)
- Frozen peas
- Kale (or any dark leafy green)
- Lemon
- Almond milk (or your milk of choice)
How to Make It:
- Cream the Greens: Sauté the frozen peas in a hot, oiled pan for 2 minutes. Add chopped kale and cook down for 5 minutes. Pour in a splash of almond milk, season with salt, and simmer until the liquid slightly thickens.
- Sear the Fish: In a separate hot pan with oil and butter, sear your seasoned fish fillets. Depending on thickness, flip them around the 3-minute mark once a nice brown crust forms.
- Serve: Plate the creamy greens and place the fish on top. Don't waste the pan juices—pour the leftover butter and oil over the fish, and finish with a heavy squeeze of fresh lemon juice.
Pro Tip: Use whatever cheap, accessible fish you can find in your area, and swap kale for any local leafy green.
Conclusion: Rethinking Healthy Eating
Making healthy food choices doesn't have to mean spending hours cooking boring meals. By utilizing affordable ingredients and versatile substitutions, you can easily throw together a nutritious, tasty dish in just 10 to 15 minutes.
Ultimately, maintaining a healthy lifestyle means changing our perspective on food. While a clean, 15-minute home-cooked meal might not hit the exact same comfort notes as a greasy slice of pizza or deep-fried pork belly, it serves a much better purpose. When we start viewing food primarily as fuel to nourish our bodies—rather than just something to entertain us—we can discover just how delicious simple, healthy eating can actually be.
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