Tips for a quick meal

14 Jul 2016
POSTED BY Alvin Thomas

For all those dads working through the summer while their families head home, try these quick, easy and nutritious recipes.

For many fathers in Oman, this is the season of the “summer bachelor” – a time of takeaways, leftovers and frozen ready meals.

But there’s no excuse not to eat properly even if your family is away. A meal that includes dairy is in line with regular dietary guidelines, which recommend three servings of dairy foods every day. That’s because cheese, milk and yoghurt provide a unique package of nine essential nutrients: calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin.

There are many delicious and creative ways to get your three servings of dairy every day, such as using plain Greek yoghurt in place of mayonnaise in your favorite recipes or substituting syrup on pancakes and waffles with flavoured yoghurt.

For more deliciously quick dinner recipes, visit

* Family Features

Beef Burrito with Pepper Jack Cheese and Black Beans

Quick meal tips

Servings: 6

Total time: 9 minutes


  • 1 454g ground beef sirloin
  • 2 tsp minced garlic
  • 1 cup chunky salsa, 
  • 2 cups cooked brown or white rice
  • 6 whole wheat flour  tortillas (23cm)
  • 1 can black beans, drained and rinsed, divided
  • 1 can corn kernels, drained, divided
  • 2 cups shredded pepper jack cheese, divided
  • 1 sliced green onion, including green tops


  • In a medium non-stick pan, brown the ground beef and garlic over  a medium heat, breaking the beef mixture into smaller chunks with a spoon. Drain the fat and stir in 1/2 cup salsa; set aside.
  • Spread 1/3 cup rice in the centre of the tortilla, leaving a 1.2cm border. Scatter about two tablespoons of beans and one-and-a-half tablespoons of corn over the rice. Spread 1/3 cup of the beef mixture and 1/4 cup of cheese over the corn. Top with two teaspoons of salsa and a few pieces of green onion. 
  • Spoon into a 2.4cm tortilla, leaving space at either end, fold at the bottom and roll up. Place, seam side down, on a microwave-safe dish.
  • Repeat with the remaining tortillas. Place the burritos in the microwave and heat for one minute or until heated through. Serve with the remaining salsa.

Hot and Sweet Grilled Cheese

Quick meal tips

Servings: 4

Total time: 16 minutes


Peach Jalapeno Jam

  • 3 tbsp peach preserves
  • 1/2 fresh jalapeno, seeded and finely chopped (about 2 tsp)

Grilled Cheese

  • 1 1/2 tbsp unsalted butter, softened
  • 4 slices 12-grain bread, divided
  • 2 slices white cheddar cheese, divided
  • 2 slices pepper jack cheese, divided
  • 2 slices smoked Gouda cheese, divided
  • 1/2 small avocado, thinly sliced, divided


  • To make the peach jalapeno jam: Combine peach preserves and jalapeno in a small saucepan over a medium heat. Stir the mixture constantly until the preserves are melted. Remove from the heat and set aside. Remove from heat and set aside.
  • To make the sandwiches: heat a large non-stick or cast-iron pan over a medium heat for about two minutes. Butter one side each of two slices of bread. Turn the buttered slices over, buttered side down, and spread the peach jalapeno jam over a second side of each slice of bread. On top of the jam side of each slice, layer one slice of cheddar cheese, one slice of pepper jack cheese, half the slices of avocado and one slice of Gouda. Spread the jam on the remaining slices of bread and place the jam side on the cheese. Spread the rest of the butter on the bread on top of the sandwiches.
  • Place the sandwiches, buttered side down, in the pan. Partially cover with lid, allowing the steam to escape, and cook for
    one-and-a-half to two minutes or until the bread is toasted and browned.
  • Flip the sandwiches over with a spatula. Partially cover with the lid and cook for an additional one-and-a-half to two minutes, watching carefully for the  bread to brown and the cheese to melt.
  • Remove the lid and check that it is cooked through. Take the sandwiches out of the pan and cut in half. Serve warm.

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