Quick and Simple

1. Garlic Butter Pasta

Ingredients:

• 200g (7 oz) pasta

• 2 tbsp butter

• 2 garlic cloves, minced

• Salt, pepper, and parsley

• Optional: grated Parmesan

Instructions:

1. Cook pasta according to package instructions.

2. In a pan, melt butter and sauté garlic for 1–2 minutes.

3. Drain pasta and add to pan. Toss to coat.

4. Season with salt, pepper, and parsley. Top with cheese.

2. Chicken Quesadilla

Ingredients:

• 1 tortilla

• ½ cup cooked, shredded chicken

• ½ cup shredded cheese

• 2 tbsp salsa

• Oil or butter

Instructions:

1. Heat a pan with a little oil.

2. Place tortilla in the pan, sprinkle half with chicken, cheese, and salsa.

3. Fold in half and cook 2–3 mins per side until golden and cheese is melted.

4. Slice and serve.

3. Egg Fried Rice

Ingredients:

• 1 cup cooked rice (preferably cold)

• 2 eggs

• ¼ cup mixed vegetables

• 1 tbsp soy sauce

• 1 tbsp oil

Instructions:

1. Heat oil in a pan. Scramble eggs and set aside.

2. Sauté vegetables for 2–3 mins, then add rice.

3. Add soy sauce and cooked eggs. Stir to combine. Serve hot.

4. Avocado Toast with Egg

Ingredients:

• 1 slice bread

• ½ avocado

• 1 egg (fried, poached, or scrambled)

• Salt, pepper, and chili flakes

Instructions:

1. Toast the bread.

2. Mash avocado and spread on toast.

3. Top with cooked egg. Season and serve.

5. Stir-Fried Veggies with Noodles

Ingredients:

• 1 packet instant or rice noodles

• 1 cup mixed veggies (fresh or frozen)

• 1 tbsp soy sauce

• 1 tsp sesame oil or regular oil

• Optional: chili flakes or garlic

Instructions:

1. Cook noodles and drain.

2. Stir-fry veggies in oil for 3–5 mins.

3. Add noodles and soy sauce. Toss to coat. Serve hot.

6. Grilled Cheese Sandwich

Ingredients:

• 2 slices bread

• 2 slices cheese

• Butter

Instructions:

1. Butter the outside of both slices.

2. Place cheese between unbuttered sides.

3. Grill in a pan on medium heat, flipping until golden on both sides.

4. Slice and serve with ketchup or soup.

7. Tuna Melt Toast

Ingredients:

• 1 slice bread

• 1 can tuna (drained)

• 1 tbsp mayo

• 1 slice cheese

Instructions:

1. Mix tuna with mayo.

2. Spread on toast, top with cheese.

3. Broil or toast in oven until cheese melts.

8. Microwave Baked Potato

Ingredients:

• 1 medium potato

• Butter or sour cream

• Salt, pepper, and toppings (cheese, green onion, etc.)

Instructions:

1. Pierce potato with a fork several times.

2. Microwave for 5–7 minutes, flipping halfway.

3. Slice open and add toppings.

9. Omelette with Veggies

Ingredients:

• 2–3 eggs

• ¼ cup diced vegetables (onion, pepper, spinach)

• Salt & pepper

• Oil or butter

Instructions:

1. Whisk eggs with salt and pepper.

2. Sauté veggies in a pan with a little oil.

3. Pour eggs over veggies and cook until set. Fold and serve.

10. Wrap Sandwich

Ingredients:

• 1 tortilla or flatbread

• 2–3 slices deli meat or cooked protein

• Lettuce, tomato, cucumber

• 1 tbsp hummus or mayo

Instructions:

1. Spread hummus or mayo on tortilla.

2. Add meat and veggies.

3. Roll tightly and slice in half.