30‑Minute Meals: Fast, Filling Recipes for Busy Weeknights

Busy weeknights don't have to mean takeout or boring dinners. With the right approach, you can serve meals that are fast, satisfying, and packed with flavour. These 30‑Minute Meals are designed for home cooks who want real taste without hours in the kitchen. Each recipe is simple, uses everyday ingredients, and delivers a balanced, hearty meal for four people.

1. Creamy Garlic Prawn Pasta

Ingredients (serves 4)
400g linguine
400g raw prawns, peeled and deveined
4 tbsp olive oil
6 garlic cloves, minced
1 cup cream
1 lemon, juice and zest
Handful of chopped parsley
Salt and pepper

Method
Cook linguine according to package directions.
Heat olive oil in a large pan, sauté garlic for 30 seconds, then add prawns. Cook 2–3 minutes per side until pink.
Stir in cream, lemon juice, and zest. Simmer 2 minutes.
Toss with drained pasta, sprinkle parsley, season to taste, and serve immediately.

2. One-Pan Chicken & Veggie Bake

Ingredients (serves 4)
4 chicken breasts, cubed
2 red bell peppers, sliced
2 zucchinis, sliced
200g cherry tomatoes
2 tsp smoked paprika
4 tbsp olive oil
Salt and pepper

Method
Preheat oven to 200°C. Toss chicken and vegetables with olive oil, paprika, salt, and pepper.
Spread evenly on a baking tray and roast 20 minutes, stirring halfway through.
Serve directly from the tray with crusty bread or rice.

3. Spicy Chickpea & Spinach Curry

Ingredients (serves 4)
2 cans chickpeas, drained
200g spinach
2 onions, chopped
4 garlic cloves, minced
2 tsp cumin, 2 tsp coriander, 1 tsp chili powder
400ml coconut milk
2 tbsp olive oil
Salt and pepper

Method
Heat oil in a pan, sauté onion and garlic until soft. Add spices, cook 1 minute.
Stir in chickpeas and coconut milk, simmer 10 minutes.
Add spinach, cook 2 minutes until wilted. Serve with basmati rice.

4. Veggie Frittata with Feta

Ingredients (serves 4)
8 eggs
1 red bell pepper, diced
1 cup fresh spinach, roughly chopped
60g feta, crumbled
2 tbsp olive oil
Salt and pepper

Method
Preheat oven to 180°C. Sauté peppers and spinach in olive oil for 5 minutes.
Beat eggs, season, pour over vegetables, and sprinkle feta on top.
Bake 12–15 minutes until set. Slice and serve warm with toast.

These four 30‑Minute Meals prove that fast cooking doesn't have to compromise flavour or quality. With straightforward ingredients and smart techniques, you can feed a family or group of friends a hearty, satisfying meal any night of the week — all in less time than it takes to wait for takeout.