Evening Meals that pack a punch!

Stress free dinner time!

When it comes to evening meals, most of the time we want it as easy as possible. It may be because you get in late from work, you have to sort the kids out, you don’t have much time after the gym or may be you just don’t like cooking. Whatever the reason, we’re going to try and take out some of that stress and bring you a couple of recipes that pack a punch in the flavour department, hit the spot with your macros and don’t take you all night to prepare and cook…..sound good? Well keep reading.

20 different ingredients?

I’m a firm believer that for good flavour you don’t need 20 different ingredients in the dish….you just need the right ingredients. When we have all the time in the world, we can all pull out a cookbook and try a new recipe, with “a pinch of this” and “a glug of that”. Well the recipes in this post use a handful of ingredients that can give you a tasty meal, fairly quickly. We also realise that you do not want to buy different ingredients every day so some of the ingredients are used in both recipes to limit wastage.

Mexican spiced Chicken with Avocado Salad

Really quick, really simple and you can throw anything into it. But we’re capturing Protein, good fats and low carbs, which is ideal for your evening meal.

Evenving meals that pack a punch. Mexican spiced Chicken with avocado and Spinach Salad.


  • serves 2
  • 2 x Chicken Breast
  • 1 x Avocado
  • 300g Baby Spinach
  • 1x pack of fajita Spice
  • 1 x pack of Radish
  • 1 x bunch of Spring Onion
  • 1 x punnet of Cherry Tomatoes


  1. Pre heat the oven to 175°c.
  2. Pour the fajita mix over the chicken and give a good mix around.
  3. You can either seal the Chicken in a griddle pan to mark (and make it look all fancy) or just place on a tray and put directly into the oven.
  4. Slice the Radish as thinly as you can, slice the Tomatoes in half, thinly slice the Spring Onion, and shred the Spinach.
  5. Once the Chicken Breasts are cooked (should take approximately 22 minutes), slice in half, place on the mixed salad, drizzle with a little Rapeseed Oil and enjoy.

Hot Smoked Salmon with Courgette and Carrot Noodles

Again, this is a great meal for the evening. Great source of Omega 3 fatty acids in the Salmon and abundance of Vitamins and minerals in the vegetables.

Evening meals that pack a punch. Hot Smoked Chilli Salmon with Courgette and Carrot Noodles.


serves 2

  • 2 x Hot Smoked Salmon fillets
  • Courgette Noodles
  • Carrot Noodles
  • Radish (thinly sliced)
  • Spring Onion (thinly sliced)
  • Coriander
  • Soy Sauce
  • Dried Chilli flakes

*If you don’t have a Spiralizer, the Noodles can be purchased in most Supermarkets in the fruit and Vegetable section.


  1. Pre heat oven to 175°c.
  2. Rub the dried Chilli flakes into the Hot Smoked Salmon, place on a baking tray and whack it in the oven.
  3. The Salmon will take 8 – 10 minutes in the oven to heat (as the Salmon is Hot Smoked you do not have to warm it up, you can simply eat cold if you wish), so meanwhile, place a pan on the stove (medium to hight heat) with a little Rapeseed Oil in, fry the Noodles for approximately 4 minutes until they start to feel a little tender.
  4. Once Cooked, place the noodles on your plate, top with your Salmon, sprinkle over your Spring Onion and Radish and chopped Coriander. Drizzle with a little Soy Sauce and enjoy.


As mentioned before, these dishes are designed to give you the correct macro nutrients for the evening. As well as being quick. We hope you enjoy the post and the dishes and feel free to comment/get in touch. Don’t forget to explore our instagram page with more dishes to try.


3 Responses so far.

  1. family says:
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  2. The Urban Canteen says:
    Thank you very much for the kind words. My recommendation would be to definitely go for a free platform like WordPress, just to get a feel of how often you can write posts etc as the things take time and you don’t want to pay out good money and then find you don’t have time to keep it going etc. Hope this helps.

    Kind regards

    The Urban Canteen

  3. The Urban Canteen says:
    Thank you very much for the great feedback, really appreciated.

    Kind regards

    The Urban Canteen