Ever stand in front of the fridge or freezer pondering what to serve for dinner? In today’s rushed world with so many obligations to attend it is imperative that we have some meals that can be whipped up in minutes. Here are a few recipes that fit that description. They are simple, full meals that take very little time to prepare and thus can be served in minutes.

Flavorful Pan Seared Tilapia

Flavorful Pan Seared TilapiaServe this simple yet flavorful fish dish with whole grain couscous and steamed green beans for a delicious meal that can be served in minutes. If using frozen tilapia, thaw before preparing.


  • 4 tilapia fillets (6 to 8 ounces each)
  • 1 Tbs oil
  • 1 Tbs chopped parsley
  • 1 clove garlic, minced
  • 1 tsp Cajun seasoning (optional)
  • 1 lemon, juiced


Coat a large skillet with cooking spray. Add oil and melt over medium heat. Add the tilapia and sprinkle with the parsley, garlic, and Cajun seasoning. Drizzle with the lemon juice. Cook for 5 minutes, turning the fillets once, until the fish flakes easily.

Preparation: 8 minutes
Serves: 4

Easy Vegetable Omelette

Easy Vegetable OmeletteEggs are always the easiest to serve when there is no time for anything more elaborate. Eggs being a full protein is a great choice for those occasions when tight on time. With vegetables and cheese they are tasty and a satisfying full meal!

Serve with whole wheat bread or stuff into a toasted whole wheat pita.


  • ½ cup chopped onion
  • ½ cup chopped red bell pepper
  • 1 Tbs chopped tomatoes + more tomatoes for garnish
  • 4 egg, beaten
  • 8 egg whites, beaten
  • Salt and pepper to taste
  • 4 Tbs grated Mozzarella cheese


In a large bowl mix whole eggs and egg whites. Sprinkle with a little salt, and set aside. In a medium non-stick skillet coated with cooking spray over medium heat, add the onion and peppers. Sprinkle with salt and pepper. Cook, stirring occasionally, for about 2 minutes, or until sizzling. Add the tomatoes. Cook for about 1 minute longer, or until just starting to soften. Set aside.

Coat a frying pan with 1 Tbs oil, or cooking spray and ladle ¼ of the egg mixture into the pan. Reduce the heat to low and cook for about 5 minutes, lifting the cooked edges of the egg mixture with a fork so the uncooked egg can run underneath, and until the bottom is almost set. Add ¼ of prepared vegetables sprinkle with 1 Tbs cheese. Cook for 1 to 2 minutes, until the eggs are cooked through. Then fold the omelette in half and serve. Repeat with remaining eggs and vegetable mixture for 4 delicious omelettes.

Preparation: 10 minutes
Serves: 4

Moist Baked Tender Chicken Fingers

Moist Baked Tender Chicken FingersThese chicken breasts are moist and tender even though they are baked in the oven. Served with your favorite grain such as rice millet or barley and some steamed broccoli florets it is a complete meal that takes minutes to prepare. It is sure to be a favorite with young and old!


  • 1/3 cup light mayonnaise spiced with a sprinkle of onion powder and garlic powder
  • 1/2 cup Panko crumbs or whole wheat bread crumbs
  • 1 pound boneless, skinless chicken breasts
  • 1/4 cup ground flaxseed for added nutrition (optional)


Preheat the oven to 425°F. Coat a large baking sheet liberally with cooking spray.

Place the spiced mayonnaise in a shallow bowl. Combine the bread crumbs and flaxseed in another shallow bowl. Dip the chicken into the dressing and dredge in the crumb mixture, then place it on the prepared well oiled baking sheet. Coat the breasts with cooking spray.

Bake for 20 minutes, turning once, or until the chicken is no longer pink and the juices run clear.

Preparation: 30 minutes total time
Serves: 4

Quick Quinoa & Tofu Meal

Quick Quinoa & Tofu MealQuinoa is a delicately flavoured, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets .It is easy to prepare and is a full meal in one dish! Prepare extra quinoa and serve it in a variety of dishes the next day!

Tofu is a good source of protein for those that keep a vegetarian diet. To prepare the tofu buy the firm tofu with herbs, cut them into slices and pat dry with a paper towel. Then cut into desired size usually cubes and marinate in 1/3 cup light Tamari Sauce and 1/3 cup honey. Shake vigorously so all pieces are well coated. The longer they marinate the better the taste!

Precooked “baked tofu” is available in better health food stores it is firmer than water-packed tofu and comes in a wide variety of flavours. You might also like flavoured baked tofu on a sandwich or in a stir-fry. Try various flavours until you find the one that you like best!


  • 2 cups water
  • 3/4 tsp salt, divided
  • 1 cup quinoa, rinsed well
  • ¼ cup lemon juice
  • 3 Tbs extra-virgin olive oil
  • 2 small cloves garlic, minced
  • 1/4 tsp freshly ground pepper
  • 1 cup prepared marinated tofu or
  • 1 package baked smoked tofu, (6-8 oz.)
  • 1 small yellow bell pepper, diced
  • 1 cup grape tomatoes, halved
  • 1 cup diced cucumber
  • ½ cup chopped fresh parsley (optional)
  • ½ cup slivered almonds toasted


Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Allow to cool for a few minutes

Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, and parsley; toss well to combine. Garnish with toasted slivered almonds.

Serve hot or cold.

Make Ahead Tip: Store in an airtight container in the refrigerator for up to 2 day.
Preparation: 10 minutes
Serves 4

Brown Rice Pilaf with Chickpeas & Spinach

Brown Rice Pilaf with Chickpeas & SpinachThis recipe represents a balanced meal all in one dish. Whole grains, protein-packed chickpeas and vitamin rich spinach offer endless health benefits, while onions sauteed in cumin and paprika provide all the flavour. Brown Rice is a great substitute for heavier pastas and absorbs flavour of the ingredients it’s combined with. Brown rice and chick peas are a full protein that keeps the calories low and the nutrients high.


  • 1 cup brown rice
  • ½ cup wild rice
  • 3 cups water
  • 1 Tbs olive oil
  • 1¼ cup chopped white onion
  • 3 cloves garlic, minced
  • ½ tsp ground cumin
  • ½ tsp paprika
  • ½ tsp turmeric
  • ¼ tsp salt
  • 1 Tbs tomato paste
  • 1 (15-oz.) can chickpeas, rinsed and drained
  • 1 (10-oz.) bag frozen spinach drained
  • 1 cup water
  • ¼ tsp black pepper


Combine brown rice and wild rice and cook in water for about 30 minutes or until tender. Add salt and pepper to taste.

While the rice cooks, heat 1 Tbs olive oil in saucepan over medium heat. Add the chopped white onion and sauté for 4-5 minutes until translucent.

Stir in the minced garlic, ground cumin, paprika, turmeric, and salt and tomato paste. Cook for 1 to 2 minutes, stirring constantly until the tomato paste darkens in color.

Add the chickpeas and water. Cover the pan and reduce the heat to low. Let simmer for 10 minutes.

Stir in the cooked spinach and black pepper. Let simmer until spinach is warm.

Transfer the cooked rice pilaf to a bowl, using a fork to fluff it.

Fold the chickpea mixture into the rice pilaf and serve warm.

Preparation: 15 minutes
Serves: 4.

Crustless Spinach, Mushroom and Feta Quiche

Crustless Spinach, Mushroom and Feta QuicheWhen hosting Melaveh Malka or a dairy meal for special company there has to be something different to please the crowds. This quiche fits the bill it is considered crust less yet the addition of flour makes for a delicious crusty bottom and sides to this quiche. It is simple and nutritious.


  • 1 large onion, diced 1 bag frozen Spinach 8 oz
  • 8 oz fresh mushrooms (or a can without the liquid)
  • 4 large eggs
  • 1/2 cup all purpose flour
  • 1/2 tsp baking powder
  • 1/4 tsp salt Pinch cayenne pepper (optional)
  • 1 1/3 cups plain (unsweetened) yogurt
  • ¾ cup feta cheese


Preheat oven to 400F. Lightly grease a 10-inch quiche/tart pan (or a pie plate) In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add in frozen spinach and washed mushrooms cook until just warmed through. Set aside to cool for a few minutes In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in yogurt, then stir in spinach-mushroom mixture. Pour vegetable mixture into prepared pan. Top with feta cheese. Bake for 25 minutes, or until center is set and the outside edge is golden brown. Let set for 5 minutes, then slice and serve. Serve with a salad and chunky slice of bread for a complete meal.

Preparation: 20 minutes
Serves: 6