Eating healthy does not have to be complicated, especially when it comes to dinner. Sometimes, in the midst of a busy week, we can feel like cooking a nutritious dinner is impossible. However, with a little planning, you can easily prepare healthy and delicious meals for your family in less than 30 minutes. Here are 10 easy healthy dinner recipes for busy weeknights that you and your family will love.
1. One Pan Lemon Garlic Salmon and Asparagus
This recipe is a healthy and delicious way to add salmon into your diet. Not only is it quick to make, but it is also low in fat and high in protein, omega-3s, and vitamins. Salmon is great for heart health and reducing inflammation in the body. Asparagus is also a healthy addition to the meal as it is low in calories, high in fiber, and contains vitamins A, C, and K.
Ingredients:
– 4 salmon fillets
– 1 lb of asparagus
– 2 tbsp olive oil
– 2 tbsp minced garlic
– 1 tsp dried oregano
– Salt and black pepper to taste
– Juice of 1 lemon
Instructions:
1. Preheat oven to 400°F.
2. Line a baking sheet with foil and spray with cooking spray.
3. Combine olive oil, garlic, oregano, salt, and black pepper in a small bowl.
4. Arrange the salmon fillets and asparagus on the prepared baking sheet.
5. Brush the garlic mixture over the salmon and asparagus.
6. Squeeze lemon juice over the top of the salmon and asparagus.
7. Bake for 12-15 minutes or until salmon is cooked through.
2. Chickpea and Cauliflower Curry
This plant-based dinner is hearty and full of flavor. It is a great vegan meal option that is full of fiber, protein, and vitamins. Chickpeas are a good source of plant-based protein, while cauliflower is low in calories and high in fiber and vitamins. This recipe is also a great way to incorporate more vegetables into your diet.
Ingredients:
– 1 can of chickpeas, rinsed and drained
– 1 head of cauliflower, chopped
– 1 onion, diced
– 3 cloves of garlic, minced
– 1 tbsp curry powder
– 1 tsp cumin
– 1 tbsp tomato paste
– 1 can of coconut milk
– Salt and black pepper to taste
Instructions:
1. In a large saucepan, sauté the onion and garlic in olive oil over medium heat until translucent.
2. Add curry powder and cumin to the saucepan and cook for 1-2 minutes until fragrant.
3. Add tomato paste, chickpeas, and cauliflower to the mixture.
4. Stir in the coconut milk and bring to a low boil.
5. Reduce heat to low and simmer for 15-20 minutes or until the cauliflower is tender.
3. Veggie Stir Fry
This recipe is a great way to use up vegetables in your fridge. It is a quick and easy meal that is packed with vitamins and nutrients. This recipe is vegetarian, but you could also add chicken, beef, or tofu for extra protein.
Ingredients:
– 2 cups of sliced mixed vegetables (broccoli, bell pepper, onion, carrots, snap peas)
– 1 tbsp sesame oil
– 1 tbsp soy sauce
– 1 tsp honey
– 1 tsp minced garlic
– 1 tsp grated ginger
– Salt and black pepper to taste
Instructions:
1. Heat sesame oil in a large skillet over medium-high heat.
2. Add vegetables to the skillet and cook for 5-7 minutes or until tender.
3. Add soy sauce, honey, garlic, and ginger to the skillet and cook for 1-2 minutes.
4. Season with salt and black pepper.
4. Pesto Chicken
This easy recipe is perfect for a busy weeknight because it takes only a few minutes to prepare. Chicken is a great source of protein, and pesto is a delicious way to add flavor to any dish. This recipe is low in carbs, high in protein, and satisfying.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup of basil pesto
– Salt and black pepper to taste
Instructions:
1. Preheat your oven to 375°F.
2. Season your chicken breasts with salt and black pepper.
3. Place the chicken breasts in a baking dish and spread the pesto over each one.
4. Bake in the oven for 20-25 minutes or until the chicken is cooked through.
5. Oven-Baked Fajitas
This recipe is a twist on the classic fajitas dish. It is a healthy and easy way to enjoy this Mexican favorite. Peppers are loaded with antioxidants and vitamins, and onions are low in calories and high in fiber. This recipe is perfect for a quick and easy weeknight dinner.
Ingredients:
– 1 lb of chicken breast, sliced
– 2 bell peppers, sliced
– 1 onion, sliced
– 1 tbsp of olive oil
– 1 packet of fajita seasoning
– Salt and black pepper to taste
Instructions:
1. Preheat your oven to 375°F.
2. Place the chicken, peppers, and onion on a baking sheet.
3. Drizzle olive oil over the mixture, and sprinkle the fajita seasoning, salt, and black pepper over the top.
4. Toss everything together until the seasoning is evenly distributed.
5. Bake in the oven for 20-25 minutes or until the chicken is cooked through.
6. Cauliflower and Broccoli Cheese
This veggie-heavy recipe is a great way to increase your daily vegetable intake. Cauliflower and broccoli are low in calories and high in fiber. This recipe is also a good way to incorporate more vegetarian meals into your diet.
Ingredients:
– 1 head of cauliflower, chopped
– 1 head of broccoli, chopped
– 1/4 cup of unsweetened almond milk
– 1/4 cup of plain Greek yogurt
– 1/2 cup of grated cheddar cheese
– Salt and black pepper to taste
Instructions:
1. Preheat your oven to 375°F.
2. Steam the cauliflower and broccoli for 5-7 minutes or until tender.
3. In a saucepan, heat the almond milk and Greek yogurt over low heat.
4. Add the grated cheddar cheese to the saucepan and stir until melted.
5. Add salt and black pepper to taste.
6. Pour the cheese sauce over the cauliflower and broccoli.
7. Bake in the oven for 15-20 minutes or until the cheese sauce is bubbly.
7. Turkey Bolognese
This Italian dish is a great way to enjoy a pasta dish without the guilt. Turkey is a healthier alternative to beef, and whole wheat pasta is a good source of fiber. This recipe is also great for meal prep as it can be easily reheated.
Ingredients:
– 1 lb of ground turkey
– 1 can of crushed tomatoes
– 1 onion, diced
– 2 cloves of garlic, minced
– 1 tbsp of olive oil
– Salt and black pepper to taste
– Whole wheat pasta
Instructions:
1. Cook pasta according to package instructions.
2. In a large saucepan, sauté the onion and garlic in olive oil over medium heat until translucent.
3. Add ground turkey to the saucepan and cook until browned.
4. Add crushed tomatoes to the saucepan and simmer for 15-20 minutes.
5. Serve bolognese over cooked whole wheat pasta.
8. Shrimp and Veggie Skewers
This recipe is great for grilling season. Shrimp is a good source of protein, and vegetables add a lot of vitamins and minerals to the dish. This recipe is customizable, so you can add your favorite vegetables and seasonings.
Ingredients:
– 1 lb of shrimp, peeled and deveined
– 1 red bell pepper, diced
– 1 yellow bell pepper, diced
– 1 onion, diced
– 1/4 cup of olive oil
– 2 tbsp of minced garlic
– Salt and black pepper to taste
Instructions:
1. Preheat your grill to medium heat.
2. Thread shrimp, bell peppers, and onion onto skewers.
3. In a small bowl, combine olive oil, minced garlic, salt, and black pepper.
4. Brush the marinade over the skewers.
5. Grill for 3-5 minutes on each side or until the shrimp is cooked through.
9. Quinoa Bowl
This recipe is a healthy and easy way to use quinoa. Quinoa is a great source of protein, fiber, and nutrients. This recipe is also fully customizable, so you can add your favorite vegetables and protein.
Ingredients:
– 1 cup of quinoa
– 2 cups of water
– 2 cups of mixed vegetables
– 1 can of chickpeas, rinsed and drained
– 1 avocado, diced
– Salt and black pepper to taste
Instructions:
1. Rinse quinoa under cold water in a mesh strainer.
2. Combine quinoa and water in a saucepan and bring to a boil.
3. Reduce heat to low and simmer for 15 minutes or until the water is absorbed.
4. In a large saucepan, sauté mixed vegetables until tender.
5. Add chickpeas to the vegetables and cook for 1-2 minutes.
6. Combine the quinoa and vegetable mixture.
7. Top with diced avocado, salt, and black pepper.
10. Egg Roll in a Bowl
This recipe is inspired by the flavors of an egg roll, but it is much healthier. This low-carb recipe is packed with protein and vegetables. This recipe is also great for meal prep as it can be easily reheated.
Ingredients:
– 1 lb of ground turkey
– 1 bag of coleslaw mix
– 1 onion, diced
– 3 cloves of garlic, minced
– 1 tbsp of sesame oil
– 1/4 cup of soy sauce
– Salt and black pepper to taste
Instructions:
1. In a large skillet, brown the ground turkey until no longer pink.
2. Add onion and garlic to the skillet and cook until translucent.
3. Add coleslaw mix to the skillet and cook for 5-7 minutes or until tender.
4. Add sesame oil and soy sauce to the skillet and stir until well combined.
5. Add salt and black pepper to taste.
FAQs
1. Can I use a different meat in these recipes?
Yes, you can substitute any meat in these recipes with your protein of choice.
2. Can I use frozen vegetables in these recipes?
Yes, you can use frozen vegetables in these recipes. Just be sure to thaw and drain them before using.
3. Can I meal prep these recipes?
Yes, all of these recipes are great for meal prep. You can easily make a large batch of these recipes and store them in the fridge or freezer for later.
4. Are these recipes gluten-free?
Some of these recipes are gluten-free, but not all of them. Be sure to check the labels of the ingredients you use to make sure they are gluten-free.
5. Can I add more seasoning to these recipes?
Yes, you can customize these recipes to your taste by adding more seasoning or herbs.