5 Quick and Healthy Dinners That Take 30 Minutes or Less
Cooking healthy meals that are quick and delicious can be a challenge. But with a little planning and prep work, you can whip up nutritious dinners in a snap. Here are five easy recipes that are sure to please even the pickiest eaters.
- Teriyaki Salmon: This flavorful dish is ready in just 20 minutes. All you need is 4-6 ounces of salmon, a teaspoon of teriyaki sauce, and a tablespoon of olive oil. Simply season the salmon with the teriyaki sauce and olive oil, then bake in the oven for 15-20 minutes. Serve over a bed of cooked brown rice or steamed vegetables for a complete meal.
- Grilled Chicken and Vegetables: This simple dish is packed with protein and flavor. Start by marinating 4 chicken breasts in a mixture of olive oil, garlic, and your favorite herbs for at least 30 minutes. Then, heat a grill to medium-high and cook the chicken for 4-5 minutes per side. Serve the grilled chicken with grilled vegetables, such as zucchini, mushrooms, and bell peppers.
- Egg Fried Rice: This dish is a fun twist on traditional fried rice. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add 2 cups of cooked brown rice and stir-fry for 2-3 minutes. Then, add 2 beaten eggs and stir until the eggs are cooked. Finally, add 1 cup of frozen vegetables and stir-fry for an additional 2-3 minutes. Serve with a sprinkle of soy sauce for added flavor.
- Baked Penne Pasta: This creamy pasta dish is great for busy weeknights. Start by preheating your oven to 375°F. In a large pot, bring 8 cups of water to a boil and add 1 pound of penne pasta. Cook for 8-10 minutes, stirring occasionally. Meanwhile, in a saucepan, melt 4 tablespoons of butter and whisk in 1/4 cup of flour to create a roux. Add 2 cups of milk and 1 cup of grated Parmesan cheese and cook until the sauce is creamy and thick. Stir the cooked pasta into the sauce and transfer to a greased 9×13 inch baking dish. Bake for 15-20 minutes, until golden brown.
- Turkey Taco Salad: Taco night doesn’t have to be unhealthy! Start by cooking 1 pound of ground turkey in a skillet over medium-high heat. Once the turkey is cooked, add 1 packet of taco seasoning and 1/2 cup of water and stir until the seasoning is dissolved. Serve the cooked turkey over a bed of lettuce and top with your favorite taco toppings, such as tomatoes, cheese, black beans, and avocado. Serve with a dollop of Greek yogurt for a creamy finish.These five healthy dinners are perfect when you need a nutritious meal in a hurry. With the right ingredients on hand, you can have a delicious dinner on the table in 30 minutes or less.
10 Kid-Friendly Healthy Dinners for Busy Weeknights
- Turkey Taco Bowls: Make a meal in minutes with this easy and healthy dinner. Start by browning ground turkey in a skillet. Once cooked, layer it over a bed of brown rice, black beans, avocado, corn, and shredded cheese. Top with your favorite taco toppings and a dollop of Greek yogurt or sour cream.
- Baked Salmon and Veggies: Bake salmon fillets in the oven with your favorite vegetables for a delicious and nutritious dinner. Simply place the salmon fillets on a baking sheet and top with olive oil, lemon juice, salt, and pepper. Arrange your favorite veggies around the salmon and bake in the oven for 20 minutes at 350°F.
- Turkey Meatballs and Pasta: Make your own turkey meatballs with lean ground turkey, breadcrumbs, egg, and Italian seasoning. Form them into balls and cook in a skillet until golden brown. Serve over whole wheat pasta with your favorite marinara sauce.
- Quinoa Burrito Bowls: Create a flavorful and healthy meal in minutes with quinoa burrito bowls. Cook quinoa according to the package directions. Then layer cooked quinoa with black beans, corn, tomatoes, shredded cheese, avocado, and your favorite burrito toppings.
- Chicken Fajitas: Spice up your weeknight with a family favorite. Sauté sliced bell peppers and onions in a skillet with olive oil. Add thinly sliced chicken breast and cook until browned. Serve in warm tortillas with your favorite fajita toppings.
- Spinach and Ricotta Stuffed Shells: Stuff large pasta shells with a mixture of ricotta cheese, spinach, Parmesan cheese, and herbs. Bake in the oven for 20 minutes at 350°F. Serve with a side salad for a complete meal.
- Baked Chicken Nuggets: Make your own healthier version of chicken nuggets. Cut chicken breasts into cubes and dip in a mixture of egg and milk. Then coat in a mixture of breadcrumbs and herbs. Bake in the oven for 20 minutes at 375°F. Serve with a side of steamed vegetables.
- Vegetable Fried Rice: This easy and healthy dinner is a great way to use up leftover rice. Sauté your favorite vegetables in a skillet with olive oil. Add cooked rice and season with soy sauce, garlic, and ginger. Top with chopped scallions and serve.
- Baked Fish and Chips: Bake your own version of fish and chips for a healthier take on this family favorite. Cut potatoes into wedges and place on a baking sheet. Drizzle with olive oil, salt, and pepper. Bake in the oven for 20 minutes at 400°F. Meanwhile, season fish fillets with lemon juice, garlic, and your favorite herbs and bake for 10 minutes. Serve with a side of tartar sauce.
- Veggie Pizza: Make your own pizza with a whole wheat crust and your favorite toppings. Start by spreading tomato sauce over the crust. Top with shredded cheese, mushrooms, olives, peppers, and other vegetables. Bake in the oven for 10 minutes at 400°F. Enjoy a delicious and healthy dinner!
How to Meal Plan for the Week to Keep Your Dinners Healthy
Meal planning is an important part of leading a healthy lifestyle. Planning ahead for the week can help you save time and money while ensuring you and your family eat nutritious meals. Here are some tips for how to meal plan for the week to keep your dinners healthy.
- Start with a grocery list. Before you start planning your meals, make a grocery list of all the ingredients you need. This will help you stay organized and save time. Be sure to include staples such as fruits and vegetables, lean proteins, whole grains, healthy fats, and dairy products.
- Choose meals for the week. Once you have your grocery list ready, it’s time to decide what meals you’ll be having for the week. Consider including a variety of meals such as salads, soups, stews, stir-fries, pastas, and grilled meats.
- Make a plan. Now that you know what meals you’ll be making, it’s time to create a plan for how you’ll prepare them. Consider which meals will take the longest or require the most preparation and plan to make those first.
- Prep your ingredients. Before you start cooking, spend a few minutes prepping your ingredients. This can include washing and chopping vegetables, marinating meats, cooking grains, and prepping sauces.
- Cook in batches. Whenever possible, cook in batches to save time and energy. For example, if you’re making a soup, double the recipe and freeze half for another night.
- Get creative with leftovers. Leftovers are a great way to get a healthy meal on the table in no time. Try repurposing leftovers into new meals such as burritos, pizzas, and omelets.By following these tips, you can easily meal plan for the week and ensure that your dinners are healthy and nutritious. Happy cooking!
7 Budget-Friendly Healthy Dinners for Busy Weeknights
- Slow Cooker Chicken and Lentils: This easy and convenient meal is a great way to get your protein and fiber without breaking the bank. Slow cooker chicken and lentils require minimal prep work and cook while you’re away, so you can come home to a delicious meal. Serve it over some brown rice for an even heartier meal.
- Veggie Fried Rice: For a budget-friendly dinner, you can’t go wrong with a veggie fried rice. Simply toss together cooked rice, frozen vegetables, and eggs. You can even add in some leftover cooked chicken or shrimp for some extra protein.
- Baked Salmon with Sweet Potatoes: Baked salmon is an affordable and delicious protein that pairs perfectly with some roasted sweet potatoes. Make sure to buy wild-caught salmon for a healthier option.
- Quinoa Vegetable Bowls: Quinoa is a great source of protein and fiber, and it’s also incredibly budget-friendly. Make a big batch of quinoa and top it with your favorite vegetables, like roasted bell peppers and broccoli.
- Veggie Tacos: Tacos are always a great budget-friendly dinner option. For a healthier version, fill your taco shells with a mixture of black beans and vegetables. Top with some avocado and a dollop of Greek yogurt for a creamy finish.
- Lentil Soup: Lentils are incredibly affordable and make for a great soup. This lentil soup is made with simple ingredients like tomatoes, carrots, and celery. Top it with some fresh herbs for an extra flavor boost.
- Roasted Vegetable Pasta: A great way to make a budget-friendly dinner is to use whatever vegetables you have in your fridge. This roasted vegetable pasta is made with whatever vegetables you have on hand and tossed with some whole-wheat pasta.
The Benefits of Meal Prepping for Busy Weeknight Dinners
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Meal prepping for busy weeknight dinners is a great way to save time and money. Meal prepping involves taking the time to plan meals for the week and then pre-cooking and pre-portioning them for easy access. This can save time and money since you don’t have to buy expensive pre-packaged meals, and it can help ensure that you are eating a nutritious and healthy diet. Here are some of the benefits of meal prepping for busy weeknight dinners.
- Save time: Meal prepping saves time since you’re not having to cook every night. You can do all the prep in one day and then just grab and go on busy weeknights. It also eliminates the hassle of having to think about what to make every night.
- Save money: Meal prepping can help you save money since you can buy ingredients in bulk and make enough for a few nights’ worth of meals. This eliminates the need to buy pre-packaged meals that can be expensive.
- Eat healthier: Meal prepping allows you to control the ingredients you use, so you can make sure you are eating a healthy and balanced diet. You can also portion out snacks and meals in advance so you’re not tempted to overeat.
- Variety: Meal prepping can help you mix up your meals and try new recipes. You can make a variety of different dishes and portion them out for the week, so you’re not stuck eating the same thing every night.Meal prepping for busy weeknight dinners is a great way to save time and money, while also ensuring that you’re eating a healthy and balanced diet. Give it a try and you’ll be glad you did!
