7 Quick and Healthy Dinner Recipes for Busy Weeknights

Introduction

Weeknights can be fast-paced, and many of us struggle to find the time to prepare healthy, home-cooked meals. The good news is that you don’t need hours to whip up delicious and nutritious dinners. With its pungent, peppery flavor, not only enhances the taste but is also known for its heart-healthy benefits. Rich in monounsaturated fatty acids and omega-3s, mustard oil can transform ordinary dishes into flavorful creations. Here are 10 quick and healthy dinner recipes, featuring mustard oil, that will make your weeknight meals easier, healthier, and more exciting.

1. Stir-Fried Vegetables with Mustard Oil

Ingredients:

• Mixed vegetables (carrots, bell peppers, broccoli)
• 2 tbsp mustard oil
• Salt and pepper to taste

Instructions:

1. Prepare the vegetables: Wash and chop your vegetables into bite-sized pieces for even cooking. Use a mix of colorful veggies like carrots, bell peppers, and broccoli to add variety and nutrition.
2. Heat the mustard oil: In a wok or deep frying pan, heat the mustard oil on medium-high heat until it begins to smoke lightly. This ensures that the oil has reached its smoking point, removing any bitterness from the oil.
3. Add the vegetables: Quickly toss the vegetables into the pan and stir-fry on high heat. Keep stirring to prevent them from burning. The goal is to cook them quickly to retain their crunch while keeping their vibrant colors intact.
4. Season: After 5-7 minutes of stir-frying, sprinkle salt and pepper to taste. For an added zing, you can also squeeze some fresh lemon juice or sprinkle a little red chili powder.
5. Serve immediately: Serve as a side dish or over steamed brown rice for a wholesome dinner.

2. Mustard Oil Grilled Chicken Salad

Ingredients:

• 1 boneless chicken breast
• 1 tbsp mustard oil
• Mixed salad greens, cucumber, cherry tomatoes
• Lemon juice, salt, and pepper

Instructions:

1. Prepare the chicken: Clean and pat dry the chicken breast. Using a sharp knife, lightly score the chicken so that it absorbs the marinade.
2. Marinate the chicken: In a bowl, mix mustard oil with salt, pepper, and a little lemon juice. Rub this mixture onto the chicken, ensuring the meat is fully coated. Let it marinate for 10 minutes to infuse the flavors.
3. Grill the chicken: Heat a grill pan or a regular skillet over medium-high heat. Place the marinated chicken breast on the hot pan and cook for about 5-6 minutes on each side or until fully cooked. You should see beautiful grill marks on the surface, and the inside should be juicy and tender.
4. Prepare the salad: While the chicken is cooking, wash and chop the salad greens, cucumber, and cherry tomatoes. Toss them together in a large bowl.
5. Slice and serve: Once the chicken is done, allow it to rest for a couple of minutes before slicing it into thin strips. Arrange the chicken slices over the salad and drizzle with lemon juice. Add a sprinkle of salt and pepper to finish.

3. Quick Paneer Tikka with Mustard Oil

Ingredients:

• Paneer cubes
• 1 tbsp mustard oil
• Yogurt, cumin, turmeric, coriander powder

Instructions:

1. Prepare the marinade: In a bowl, whisk together yogurt, mustard oil, cumin powder, turmeric, coriander powder, and a pinch of salt. The mustard oil will lend a smoky depth to the marinade while the yogurt tenderizes the paneer.
2. Marinate the paneer: Add paneer cubes to the bowl and gently coat them with the marinade. Allow the paneer to sit for about 10 minutes, so it absorbs the flavors.
3. Grill the paneer: Heat a grill pan or non-stick skillet over medium-high heat. Place the marinated paneer cubes on the pan, ensuring they are evenly spaced. Grill each side for 2-3 minutes until golden brown and slightly charred.
4. Serve: Serve the paneer tikka hot with a side of mint chutney or wrapped in whole-grain rotis for a quick and satisfying dinner.

4. Spicy Shrimp Stir-Fry with Mustard Oil

Ingredients:

• Shrimp (cleaned and deveined)
• 1 tbsp mustard oil
• Garlic, ginger, red chili flakes
• Soy sauce, lime juice

Instructions:

1. Heat mustard oil: In a wok or deep skillet, heat mustard oil on medium-high until it reaches its smoking point.
2. Sauté garlic and ginger: Add minced garlic and finely chopped ginger to the hot oil. Stir-fry for about 30 seconds until fragrant, but be careful not to burn the garlic.
3. Cook the shrimp: Add shrimp to the wok and stir-fry for about 3-4 minutes. Shrimp cooks very quickly, so watch them closely. They should turn pink and curl up once they are done.
4. Add flavor: Once the shrimp are cooked, add soy sauce and red chili flakes for a bit of heat. Stir everything together until the shrimp is coated in the sauce.
5. Finish with lime: Just before serving, squeeze fresh lime juice over the shrimp for a zesty finish. Serve over jasmine rice or quinoa for a quick, protein-packed dinner.

5. Masoor Dal Tadka with Mustard Oil

Ingredients:

• Masoor dal (red lentils)
• 1 tbsp mustard oil
• Cumin seeds, turmeric, red chili powder
• Fresh coriander for garnish

Instructions:

1. Cook the lentils: Rinse the masoor dal thoroughly and cook it in a pot of water with a pinch of turmeric until soft. This should take about 15-20 minutes.
2. Prepare the tadka: In a small pan, heat mustard oil until it reaches its smoking point. Add cumin seeds and let them sizzle for a few seconds.
3. Add spices: Once the cumin seeds crackle, add red chili powder and minced garlic. Stir for about 30 seconds until the garlic turns golden.
4. Combine: Pour the hot tadka over the cooked dal and stir well. Garnish with freshly chopped coriander leaves.
5. Serve: Enjoy this nourishing dal with steamed rice or roti for a simple yet fulfilling dinner.

6. Mustard Oil Marinated Fish Tacos

Ingredients:

• Fish fillets (tilapia or cod)
• 1 tbsp mustard oil
• Corn tortillas, cabbage slaw, salsa

Instructions:

1. Marinate the fish: Rub the fish fillets with mustard oil, salt, pepper, and spices of your choice (like cumin and paprika). Let it marinate for 15 minutes to absorb the flavors.
2. Cook the fish: Heat a pan over medium-high heat and cook the fish fillets for about 3-4 minutes on each side until they are flaky and cooked through.
3. Assemble the tacos: Warm the corn tortillas on a dry skillet. Layer them with cabbage slaw, fish, and your favorite salsa.
4. Serve: Serve the tacos immediately with a wedge of lime on the side for extra freshness.

7. Aloo Gobi with Mustard Oil

Ingredients:

• Potatoes and cauliflower
• 2 tbsp mustard oil
• Cumin seeds, turmeric, coriander powder

Instructions:

1. Prepare the vegetables: Chop the potatoes and cauliflower into bite-sized pieces.
2. Heat the mustard oil: In a large skillet, heat mustard oil until it reaches its smoking point.
3. Cook the cumin seeds: Add cumin seeds to the hot oil and allow them to sizzle for 30 seconds. This releases their aroma and infuses the oil.
4. Add vegetables and spices: Toss in the potatoes and cauliflower, followed by turmeric, coriander powder, and a pinch of salt. Stir everything together so that the vegetables are evenly coated with the oil and spices.
5. Cook until tender: Cover the skillet with a lid and cook on low heat for about 10-12 minutes until the potatoes and cauliflower are soft and golden.
6. Serve: Enjoy this Aloo Gobi with chapati or rice for a comforting vegetarian meal.

Cooking healthy, delicious meals on busy weeknights doesn’t have to be a challenge when you have the right recipes. Mustard oil price, with its bold flavor and health benefits, is a fantastic ingredient to use for quick meals. Try these 10 recipes to add variety, nutrition, and taste to your weeknight dinners.