Four Super Fast Meals

These meals are extremely quick and easy to prepare. They are perfect for weekday evenings when you have little time to make something after work. If you shop in advance, you’ll have very little to dowhen you get home except make dinner and then relax.


You will need:

4 salmon fillets (4 ½ oz each)

6 tbsp teriyaki sauce

4 tbsp tomato ketchup

2 tbsp chili sauce

Preheat the oven to 400 degrees. Spread the salmon fillets out in the base of a non-metallic dish. In a separate bowl, mix together the teriyaki sauce, ketchup and chili sauce, then pour over the salmon filets and toss to coat evenly. Cover and allow to marinate for 10 minutes at room temperature.

Transfer the salmon fillets to a non-stick baking sheet and cook for 15 to 20 minutes, or until cooked through. Serve immediate with steamed rice or potatoes and a green vegetable or salad.


You will need:

8 chicken thighs, on the bone

2 tbsp olive oil

4 tbsp wholegrain mustard

4 tbsp honey

4 garlic cloves, peeled and crushed

1 tsp dried red chili flakes

1 tsp cumin seeds

Salt and pepper to taste

Preheat the oven to 400 degrees. Place the chicken in a bowl. In a separate bowl, mix together the remaining ingredients. Spoon the mixture over the chicken and toss to coat evenly. Spread the chicken onto a non-stick baking sheet and cook for 25 to 30 minutes, or until cooked thoroughly. Serve with some steamed vegetable and mashed potatoes.


You will need:

12 oz dried linguini

1 8 oz jar of green pesto (make sure it’s a room temperature)

12 to 15 green olives

14 oz of large shrimp, fresh or frozen and cooked

Cook the pasta according to the directions on the package. Drain and place in a mixing bowl. Stir in the pesto and toss to mix well. Add the olives and cooked shrimp and stir. Serve with a green salad.


You will need:

2 tbsp olive oil

1 onion, finely chopped

4 garlic cloves, peeled and crushed

1 tsp chili powder

2 tsp ground cumin

1 tsp cinnamon

1 8 oz can of chopped tomatoes

2 8 oz can of mixed beans, rinsed and drained

4 oz feta cheese

Heat the olive oil in a heavy based saucepan and stir-fry the onion and garlic for 3 to 4 minutes. Add the chili, cumin and cinnamon and continue to fry a further 2 to 3 minutes. Add the chopped tomatoes and beans, bring to a boil, reduce the heat and simmer for 20 to 25 minutes. Season well with salt and pepper to taste, and sprinkle feta cheese over the top. Serve with corn tortillas or garlic bread.