Healthy-ish Dinners to Ease into January
- Chante Lottering
- Jan 9
- 4 min read
Healthy-ish Dinners to Ease Into January is about finding balance after the holidays, without cutting out the foods you love. These dinners are lighter, fresher, and full of flavour, designed to fit into busy weeknights and real family life. No strict rules, no diets — just simple meals that help you feel good as you settle into the new year.
Lemon & Herb Chicken with Roasted Vegetables
Ingredients
4 Chicken thighs
2 Lemons - zest + juice
3 tablespoons Olive oil
4 Garlic cloves, crushed
4 teaspoons Rosemary fresh or dried, finely chopped
½ teaspoon Paprika
Salt and pepper
Vegetables
250 g Potatoes chopped
250g Sweet potatoes or Pumpkin chopped
1 red onion, sliced
2 cups Mixed vegetables like carrots, zucchini, broccoli, or whatever else you like
Method
Preheat oven to 180°C.
In a bowl, mix olive oil, lemon zest, lemon juice, garlic, herbs, paprika, salt, and pepper.
Pour the marinade over the chicken and vegetables and marinade for at least 20 minutes.
Place the chicken and vegetables in a large roasting tray and toss everything well to coat.
Spread out in a single layer and roast for 35–40 minutes, turning once, until the chicken is cooked through and the vegetables are golden.
Finish with a squeeze of extra lemon juice and a sprinkle of fresh herbs if you like.
Baked Salmon with Garlic Greens
Ingredients
4 Salmon fillets
2 tablespoons Olive oil
1 Lemon
2 Garlic cloves, crushed
Salt and pepper
Greens
300g Green beans
Potatoes
800 g Baby potatoes
2 tablespoons Butter
Zest of ½ lemon
Salt and pepper
Fresh chives, finely chopped
Method
Place potatoes in a pot of cold, salted water and bring to the boil.
Cook for 15–20 minutes, until just tender when pierced with a knife.
Drain well and return to the pot over low heat.
Add the butter, lemon zest, salt, and pepper.
Gently toss until the potatoes are coated and slightly glossy.
Finish with fresh chives just before serving.
Preheat oven to 180°C.
Place salmon on a lined baking tray. Drizzle with half the olive oil, season with salt and pepper, and top with lemon slices.
Bake for 12–15 minutes, until just cooked and flaking easily.
While the salmon cooks, heat remaining olive oil in a pan over medium heat.
Add garlic and cook gently for 30 seconds, until fragrant.
Add green beans and cook for 3–4 minutes.
Finish greens with a squeeze of lemon juice, salt and pepper.
Veggie-Packed Ginger & Garlic Stir-Fry
Ingredients
2 tablespoons Sesame oil
2 Garlic cloves, finely sliced
1 tablespoon Fresh ginger, grated
1 Red capsicum, sliced
1 Carrot, thinly sliced
1 cup Broccoli florets
1 Zucchini, sliced
1 cup Green beans
Optional protein
Chicken strips, prawns, tofu, beef strips, pork strips
Sauce
3 tablespoons Soy sauce
1 tablespoon Honey
1 tablespoon Lime juice
1 teaspoon Sesame oil
Method
Heat 1 tablespoon oil in a large pan or wok over high heat.
Cook the protein first:
Chicken / tempeh / beef / pork: stir-fry for 4–5 minutes until cooked through and lightly golden.
Prawns: cook for 2–3 minutes until just pink.
Tofu: cook for 5–6 minutes, turning gently, until golden on all sides.
Remove from the pan and set aside.
Add the remaining oil to the pan.
Add garlic and ginger and cook for 30 seconds until fragrant.
Add vegetables, starting with the firmer ones (carrot and broccoli). Stir-fry for 3–4 minutes.
Add remaining vegetables and cook for another 2–3 minutes, until just tender but still bright.
In a small bowl, mix all sauce ingredients.
Pour sauce into the pan and toss to coat everything evenly. Cook for 1–2 minutes until glossy.
Taste and adjust seasoning if needed.
Serve over rice or noodles or even quinoa.
Greek-Style One-Pan Chicken Tray Bake
Ingredients
6 Chicken thighs
3 tablespoons Olive oil
Zest and juice of 1 lemon
3 Garlic cloves, crushed
1 sprig Fresh Rosemary
½ teaspoon Paprika
Salt and pepper
Vegetables
500 g Baby potatoes, halved
1 Red onion, sliced
1 Red capsicum or zucchini, sliced
To finish
100 g Feta, crumbled
Fresh parsley
Yoghurt Sauce
1 cup Greek yoghurt
1 tablespoon Olive oil
Juice of ½ lemon
1 small Garlic clove, grated
Salt to taste
Method
Preheat oven to 180°C.
In a large bowl, mix olive oil, lemon zest, lemon juice, garlic, rosemary, paprika, salt, and pepper.
Add chicken and vegetables and toss well to coat.
Spread everything out on a large baking tray in a single layer.
Roast for 35–40 minutes, turning once, until the chicken is cooked through and the potatoes are tender and golden.
Scatter over feta and return to the oven for 5 minutes to warm through.
Finish with fresh herbs before serving.
Mix yoghurt sauce ingredients together and serve on the side if using.
Serve with a simple tomato and cucumber salad or some flatbread.
Beef Poke-Style Bowl
Ingredients
400 g Beef sirloin or rump, very thinly sliced
1 tablespoon olive oil
Marinade
2 tablespoons Soy sauce
1 teaspoon Sesame oil
1 teaspoon Honey
Juice of ½ Lime
Bowl Base
Cooked rice, sushi rice, or quinoa
Vegetables & Toppings
1 Cucumber, thinly sliced
1 Carrot, grated or julienned
1 Avocado, sliced
2 cups Baby spinach
Spring onion, sesame seeds (optional)
Method
In a bowl, mix all marinade ingredients. Add beef and toss to coat. Set aside for 10 minutes.
Heat olive oil in a pan over high heat.
Add beef in a single layer and cook quickly for 1–2 minutes, just until browned but still tender. Remove from heat immediately.
Divide rice or grains between bowls.
Top with greens, vegetables, and sliced avocado.
Add warm beef and spoon over any remaining pan juices.
Finish with spring onion and sesame seeds if using.
Optional Extras
Pickled ginger
Edamame
Drizzle of sriracha mayo or kewpie-style mayo
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