FAST & HEALTHY

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Brooke Kelly

chicken and rice cooking in a pan on the stove

One-Pot Spanish Chicken & Rice - Brooke Kelly Nutrition

On busy weeknights, i'm always looking for a low-effort, delicious, balanced and relatively affordable one-pan dinner, which is why I often revert back to chicken and rice! This is one of my absolute favourite one-pan meals that uses (mostly) minimal ingredients. The combination of chorizo and paprika gives this a sort of 'paella' flavour without the hours of cooking or attention. Not to mention, using bone broth in place of regular stock adds a little gut health boost.The result is a giant pan of super tender and juicy chicken thighs, nestled in a blanket of baked rice that's crispy on top yet soft and fluffy on the inside. I've served this with a simple salad of mint, parsley, feta and pickled onion which adds the perfect amount of creaminess and acidity to cut through the smokiness of t

Herb Rolled Chicken Thighs with Green Cabbage, Grape & Walnut Salad - Brooke Kelly Nutrition

Herb rolled chicken, filled with lots of oregano, garlic and lemon zest. Served with an ‘Autumnesque’ salad of crisp green cabbage, grapes, walnuts, pickles and grated parmesan that’s dressed in a Caesar-inspired kefir dressing.Rolling and baking the thighs seem’s fancy, but it’s actually one of the easiest ways to cook super moist and flavourful chicken! Not to mention, there’s less-mess and cleaning up required so it’s the perfect recipe for a lazy weeknight.The dressing is made with kefir for an added boost of probiotics, whilst still keeping things really light and zingy.

a white plate topped with meat covered in veggies

Sesame Crusted Tofu Cutlet with Miso Slaw - Brooke Kelly Nutrition

Tofu 'cutlets' are coated in a sesame crust and shallow fried until golden and crispy. Served with chilli oil and a slaw made from finely chopped bok choy, grated carrot, coriander and spring onion that’s tossed through a sweet sesame miso dressing.Shallow-frying the tofu in olive oil means it’s less greasy yet still allows you to achieve that crispy golden exterior. The trick is to ‘press’ your tofu for at least an hour prior to help draw out the excess moisture content and allow the egg wash and sesame to really stick to the tofu. This is an excellent high-protein vegetarian mid-week dinner that would pair well with a side of steamed jasmine rice or cauliflower rice if you're after a lower carb option.

a white plate topped with meat and veggies on top of a black table

Sundried Tomato Pesto

Sumac Lamb with Turmeric Roasted Vegetables & Tahini - Brooke Kelly Nutrition

Arguably, when executed well, this cut of lamb could give a prime fillet steak a run for its money! Lamb back strap is a cut that's prized for its tenderness and flavour. Unlike other cuts of lamb, it's incredibly easy to prepare and is best when seared at high temperatures for a short period of time.This fool-proof, perfectly pink and tender lamb back strap is glazed in a soy-butter sauce and finished with sumac for a citrusy lift. It's served sliced and with all it's delicious pan jus alongside some turmeric roasted vegetables, lashings of sweet tahini sauce and fresh mint.

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Spiced Lamb and Pumpkin Bowl with Sumac Pickle - Brooke Kelly Nutrition

Succulent spiced lamb mince and caramelised pumpkin bowl with sumac pickle, tahini yogurt and crunchy tamari almonds. A recipe for a stormy summer's evening where you're cooped up indoors and in need of something fresh, yet comforting. This dish is also an excellent high protein meal-prep option for busy schedules - simply leave the tahini yogurt and dressing on the side to avoid a soggy situation the next day. I hope it’ll make it to your kitchen, rainy day or not.

a white bowl filled with noodles and vegetables

Coconut, Cashew & Turmeric Chicken Noodle Salad - Brooke Kelly Nutrition

When it's starting to get hot, one of the first things I crave is cool noodle salads. This coconut, cashew and turmeric chicken noodle salad is a favourite summer meal prep or mid week dinner... Chicken breasts are poached perfectly in coconut milk with lots of aromats, fish sauce and lime, then shredded and tossed through vermicelli noodles, cool crunchy veg, turmeric, chilli, roasted cashew and coriander. This salad is best made head of time, so if you enjoy a colder noodle salad like me, I strongly recommend refrigerating before serving.

On a busy weeknight, i'm slurping a big beautiful bowl of silky sesame miso soba served with crispy skinned salmon, bok choy, sautéed shitake, oyster and enoki mushrooms, pickled ginger and lots of spring onion and chilli oil.Japanese soba noodles are made from buckwheat and are both delightfully nutty and nutritious. They are an excellent source of 'Quercetin', a powerful anti-inflammatory compound that can help alleviate the sorrows of seasonal allergies. So if you're like me a find yourself all itchy and welled up this time of year, then consider this your 'anti-histamine' in noodle form.To keep things gluten free for the sensitive folk, I like to use 100%%20buckwheat soba without added wheat flour which you can find at most Asian supermarkets or specialty stores. The dressed noodles ca Shitaki Mushroom, Japanese Soba Noodles, Enoki Mushrooms, Crispy Salmon, Soba Noodles, Seasonal Allergies, Sauteed Mushrooms

Shitaki Mushroom

Japanese Soba Noodles

Crispy Salmon Soba with Sesame Miso Dressing - Brooke Kelly Nutrition

On a busy weeknight, i'm slurping a big beautiful bowl of silky sesame miso soba served with crispy skinned salmon, bok choy, sautéed shitake, oyster and enoki mushrooms, pickled ginger and lots of spring onion and chilli oil.Japanese soba noodles are made from buckwheat and are both delightfully nutty and nutritious. They are an excellent source of 'Quercetin', a powerful anti-inflammatory compound that can help alleviate the sorrows of seasonal allergies. So if you're like me a find yourself all itchy and welled up this time of year, then consider this your 'anti-histamine' in noodle form.To keep things gluten free for the sensitive folk, I like to use 100%%20buckwheat soba without added wheat flour which you can find at most Asian supermarkets or specialty stores. The dressed noodles ca

some meat and tomatoes are in a pan with basil leaves on the top, ready to be cooked

Cod with Jammy Tomatoes & Sourdough Crust - Brooke Kelly Nutrition

Luscious and flaking apart murray cod, in a sauce made from new season baby heirloom tomatoes, cooked down with Calabrian chilli, anchovy, shallots, garlic and sherry vinegar until ‘jammy’, then finished with a scattering of toasted sourdough breadcrumbs and fresh basil. When I’m tired and lacking energy, I love a meal that requires minimum effort and most importantly, the least amount of washing up. This is a simple, yet impressive one-pan meal, perfect for when you’re in need of homely food that still feels a tad ‘special’. If you can’t get your hands on Murray cod, any type of white fish will do - some of my favourites are goldband snapper, ling, blue eye cod or even flathead. Serve this with a little side salad or even some extra crusty bread to mop up all that sauce.

a white bowl filled with lots of green and yellow food on top of a table

Golden Cauliflower Buckwheat Salad with Fried Curry Leaf - Brooke Kelly Nutrition

Crisp and golden turmeric roasted cauliflower is tossed through loads of fresh herbs, chopped dates, buckwheat and two kinds of pickles (fennel and chilli). Finished with a scattering of crunchy fried curry leaves and mustard seeds.The nuttiness of the buckwheat lends itself as the perfect warm salad backdrop and is also rich in a compound called ‘Quercetin' - a powerful anti-inflammatory which can help to relieve seasonal allergies and improve gut health.As this recipe only calls for a handful or two of curry leaves - any remaining fresh leaves can be stored in a zip lock bag in the freezer for up to 4 months.This salad is meal prep friendly, gluten-free and is also super good when served with a couple of soft boiled eggs.

a white bowl filled with food on top of a table

Sticky Chinese Eggplant & Sesame Salmon Rice Bowl - Brooke Kelly Nutrition

An eggplant recipe for people who hate eggplant! Chinese-takeaway inspired sticky fried eggplant bowl with sesame baked salmon that uses the same marinade (smart) on top of fluffy white rice (cost effective) with a very quick cucumber pickle (time saver). I often feel eggplant is a misunderstood vegetable that just needs a little TLC (like us all). Salting your eggplant reduces that rubbery / bitter texture to really help tenderise and soak up all that sweet sticky marinade. The result = juicy, melt-in-your-mouth little umami bombs! A great little mid-weeker or meal prep.

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Spiced Lamb & Pine Nut Meatball Bowl - Brooke Kelly Nutrition

Juicy spiced lamb and pine nut meatballs with sumac spiked yogurt, pickles, greens and grains - a recipe for those who hate meal prep but still need to meal prep (like me).It might surprise you that as a Nutritionist I hate knowing what i'm going to be eating for the next few days. However, I do know that the busyness of day-to-day life means that we don't always have the luxury of leaving things till last minute. What I love about this recipe is that the mince is freezer-friendly, meaning that you can just pull it out the day you want to eat it, rather than forcing yourself to the same meal every day for a week. I love to serve these hot off the pan on top of some pre cooked grains, greens and some pickles for a perfectly balanced and high protein meal.

a white bowl filled with salad next to oranges

Leftover Steak Salad with Crispy Pan Croutons & Maple Dijon Vinaigrette - Brooke Kelly Nutrition

Bringing leftover fillet steak back to life in a salad of shaved fennel, crunchy cos, parsley, avocado and pickled onion that’s tossed through a maple dijon vinaigrette and topped with feta and crispy pan croutons made from stale sourdough. If you've found yourself so lucky as to accumulate leftover steak / and you're sick of shoving it into a sandwich the next day, then this leftover steak salad with crispy pan croutons is the perfect 'use-it-all' meal to add to your lunch repertoire. Many people ask me how I plan my salad recipes at lunch and the honest answer is I don't. Most of the time, the best salads come from clearing out and making use of what you have - one of my favourite things to do is making a meal out minimal ingredients, you just got to think outside the box! Here’s some l

a white plate topped with a fish sandwich and veggies on top of it

Crispy Skin Salmon & Citrus Salad with Turmeric Tahini Yogurt & Toasted Cumin Seed - Brooke Kelly Nutrition

In the cooler months when everyone around me seems to be falling victim to all kinds of weird and wacky viruses, I am always reminded about the power of food as medicine for the body and the soul. This dish is equally as sophisticated as it is medicinal...perfect crispy skinned salmon on a bed of creamy turmeric tahini yogurt with a citrus salad that’s dressed using all the leftover juices from new season orange and ruby grapefruit for an extra boost of vitamin C. Finished with quick Aleppo pepper pickle and a sprinkle of toasted cumin seeds - this is my kind of immune booster.

a blue and white plate topped with meat and veggies on top of a table

Lamb, Blistered Beans & Sundried Tomato Pesto - Brooke Kelly Nutrition

Pesto but make it red! This one's packed with plenty sundried tomatoes for an umami punch because at the end of the day, the only rules for pesto is ensuring a formula of nuts/seeds, herbs, acidity, cheese and olive oil. One of my favourite ways to eat it is alongside some tender lamb blackstrap with blistered cannellini beans and kale that's tossed through fresh oregano, thyme, garlic, lemon and lots of extra virgin olive oil. Canned cannellini are such a cheap source of protein and slow release carbohydrates, not to mention they are packed with prebiotic fibre to feed a health gut microbiome. This dish is easy enough to make on a weeknight, yet fancy enough to serve on the weekend to your friends. Best part is any leftover pesto makes for a great toast topper or pasta sauce - a true gift

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Crispy Snapper with Shaved Fennel, Orange, Goat Chèvre & White Balsamic Salad - Brooke Kelly Nutrition

Beautiful crispy skin goldband snapper served with a shaved fennel and orange salad, full of herbs, avocado, toasted flaked almonds and goat’s chèvre that's tossed in a zesty white balsamic dressing.My top tips for achieving perfect and even crispy skin every time:1. Start it off in a cold pan which extends the cooking time and prevents one side from burning.2. Place a fish weight (or heavy saucepan) on top to ensure the entire surface area of the skin makes contact with the base of the pan.3. Cook the fish on the skin side for the longest, then cook on the other side for about a minute or two.This is food I could eat every single day.