Quick & Healthy Meals in Under 30 Minutes

When you’re pressed for time, you don’t have to sacrifice taste or nutrition. Here are seven simple recipes and five time-saving tricks to help you get dinner on the table in less than 30 minutes.

1. Vegetable & Beef Wrap

• Ingredients: Ground beef, salt, pepper, large flour tortillas, lettuce leaves, crumbled feta, sliced avocado, red onion, cherry tomatoes.
• Method:
  1. Season beef with salt and pepper; form into patties.
  2. Cook patties 3–4 minutes per side over medium heat.
  3. Assemble wraps: tortilla → beef patty → feta → avocado → onion → tomatoes.

2. Grilled Chicken Salad

• Ingredients: Boneless chicken breast, balsamic vinegar, olive oil, baby spinach, fresh basil, chives, lemon zest, garlic, salt, pepper.
• Method:
  1. Marinate chicken 10 minutes (or up to 12 hours) in vinegar, oil, basil, garlic, salt, pepper.
  2. Grill chicken until cooked through.
  3. Serve sliced chicken over greens with your favorite dressing.

3. Creamy Asparagus Pasta

• Ingredients: Pasta of choice, cooking cream, fresh asparagus (cut), diced carrots, olive oil, cherry tomatoes, garlic, grated Parmesan, black pepper.
• Method:
  1. Cook pasta per package directions.
  2. Sauté asparagus & carrots in oil until crisp-tender; add tomatoes & garlic, cook 1 min.
  3. Stir in cream, Parmesan, pepper, then toss with drained pasta.

4. No-Rise Pizza

• Dough: 150 g flour, 2 g baking powder, 90 g yogurt, 2 tbsp olive oil.
• Topping: 150 ml tomato sauce, 150 g mozzarella, 1 tsp oregano, fresh basil.
• Method:
  1. Mix dry ingredients, add yogurt & oil, knead into a ball.
  2. Roll out on floured surface; transfer to pizza pan.
  3. Spread sauce, add cheese & oregano; bake 7 min at 240 °C; top with basil.

5. Ginger Salmon & Broccoli

• Ingredients: Sesame oil, vinegar, grated ginger, salt, fresh broccoli, wild salmon portions, toasted sesame seeds.
• Method:
  1. Whisk oil, vinegar, ginger, salt; toss broccoli in the mixture.
  2. Sauté broccoli 5 min, push aside, add salmon; cook 7–10 min, basting with marinade.
  3. Sprinkle with sesame seeds before serving.

6. Gazpacho (Cold Tomato Soup)

• Ingredients: Ripe tomatoes, red bell pepper, cucumber, onion, garlic, tomato juice, Tabasco, olive oil, balsamic vinegar, water.
• Method:
  1. Rough-chop vegetables; blend until smooth.
  2. Season with Tabasco, oil, vinegar, water; chill overnight.
  3. Garnish with hard-boiled egg, diced pickles, herbs.

7. Cherry Tomato Frittata

• Ingredients: Grated Parmesan, eggs, garlic, cherry tomatoes, butter, salt, pepper, basil.
• Method:
  1. Preheat oven to 200 °C.
  2. Butter mini Staub pans; sauté garlic & tomatoes.
  3. Whisk eggs with half the Parmesan, season; pour into pans, top with remaining cheese.
  4. Bake 20 min until set.

5 Time-Saving Kitchen Hacks

1. Portion & Vacuum-Pack: Pre-season meats and veggies in single-serve packs for grab-and-cook convenience.
2. Batch Cook & Freeze: Make double batches and freeze extras for quick reheating.
3. Repurpose Leftovers: Transform yesterday’s dinner into wraps, pizzas, or frittatas.
4. Right-Sized Cookware: Use appropriately sized pans to cook larger portions efficiently.
5. Sharp Knives: Keep knives razor-sharp for faster, safer chopping—try professional sharpening at KitchenShop.