As a busy working mom, I am always looking for easy and healthy dinner recipes that nourish my family and fit into our busy schedule. After experimenting with various recipes, I have found a few go-to options that are quick, easy, and packed with nutrition.
I often turn to grilled chicken skewers for a protein-packed dinner that comes together quickly. I like to marinate the chicken in a mixture of Greek yogurt, lemon juice, and spices like paprika and cumin before grilling it to perfection. I serve the skewers over a bed of quinoa or brown rice and add some steamed vegetables on the side for a complete meal.
| 1. Grilled chicken and vegetable skewers:
· 4 oz grilled chicken breast (160 calories) · 1 cup mixed vegetables (60 calories) · Total: 220 calories Method To make these skewers, preheat the grill to medium-high heat and thread 4 oz of diced chicken breast and 1 cup of mixed vegetables (such as bell peppers, onions, and zucchini) onto skewers. Grill the skewers for about 10-15 minutes, or until the chicken is cooked through and the vegetables are tender. These skewers are a low-calorie and nutritious dinner option, with each skewer coming in at around 220 calories. These skewers are a delicious and easy way to get in your protein and vegetables. |
One of my favorite healthy dinner recipes is baked salmon with roasted vegetables. To make this dish, I start by preheating the oven to 400 degrees. Then, I season a salmon fillet with lemon juice, garlic, and any other desired seasonings and place it on a baking sheet lined with parchment paper. Next, I chop up a variety of vegetables (such as bell peppers, onions, and zucchini) and toss them in olive oil, salt, and pepper. I spread the vegetables out on a separate baking sheet and place both sheets in the oven. The salmon takes about 15-20 minutes to cook, while the vegetables take about 30 minutes.
This recipe is not only delicious and easy, but it is also packed with nutrition. Salmon is a great source of protein and omega-3 fatty acids, which are important for brain health and reducing inflammation. The vegetables add fiber, vitamins, and minerals to the dish, making it a well-rounded meal.
| 2. Baked salmon with roasted vegetables:
· 4 oz baked salmon (200 calories) · 1 cup mixed vegetables (60 calories) · Total: 260 calories Method This recipe is a healthy and flavorful dinner option that is packed with protein and nutrients. To make it, season a 4 oz salmon fillet with lemon juice, garlic, and any other desired seasonings and place it on a baking sheet lined with parchment paper. Next, chop up 1 cup of a variety of vegetables (such as bell peppers, onions, and zucchini) and toss them in olive oil, salt, and pepper. Spread the vegetables out on a separate baking sheet and place both sheets in the oven. The salmon takes about 15-20 minutes to cook, while the vegetables take about 30 minutes. This recipe is low in calories, with one serving coming in at around 260 calories. |
Another quick and healthy dinner option is a homemade stir-fry. To make this, I heat up a pan or wok on medium-high heat and add in a little bit of oil. Then, I add in some diced chicken or tofu, along with a variety of chopped vegetables (such as broccoli, carrots, and bell peppers). I stir-fry the mixture for a few minutes until the chicken is cooked through and the vegetables are tender. I then add in a sauce made from low-sodium soy sauce, rice vinegar, and a little bit of honey or sugar. I also like to include some protein, such as tofu or shrimp, and a homemade stir-fry sauce made with tamari, honey, and sesame oil.
This stir-fry recipe is a great way to use up any leftover vegetables in the fridge and it can be customized with whatever ingredients you have on hand. It is also a great source of protein, fiber, and nutrients from vegetables.
| 3. Homemade stir-fry:
· 4 oz diced chicken or tofu (160 calories) · 1 cup mixed vegetables (60 calories) · 2 tbsp low-sodium soy sauce (20 calories) · 1 tbsp rice vinegar (0 calories) · 1 tsp honey or sugar (20 calories) · Total: 260 calories
Method This recipe is a quick and easy way to get in your protein and vegetables. To make it, heat up a pan or wok on medium-high heat and add in a little bit of oil. Then, add in 4 oz of diced chicken or tofu, along with 1 cup of a variety of chopped vegetables (such as broccoli, carrots, and bell peppers). Stir-fry the mixture for a few minutes until the chicken is cooked through and the vegetables are tender. Add in 2 tbsp of low-sodium soy sauce, 1 tbsp of rice vinegar, and 1 tsp of honey or sugar. This recipe is low in calories, with one serving coming in at around 260 calories.
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Another one of my go-to healthy dinner recipes is a simple quinoa and black bean bowl. To make this, I cook quinoa according to package instructions and then mix in some canned black beans, diced bell peppers, and any other desired vegetables. I then top the bowl with some diced avocado and a homemade dressing made from olive oil, lime juice, and cumin.
This quinoa and black bean bowl is a delicious and filling meal that is high in protein, fiber, and nutrients. Quinoa is a great source of plant-based protein and it is also high in important minerals like iron and magnesium. Black beans are a great source of protein and fiber, making this a well-rounded and satisfying meal.
| 4. Quinoa and black bean bowl:
· 1 cup cooked quinoa (222 calories) · 1/2 cup canned black beans (114 calories) · 1 cup mixed vegetables (60 calories) · 1/4 cup diced avocado (60 calories) · 2 tbsp olive oil (240 calories) · 1 tbsp lime juice (0 calories) · 1 tsp cumin (6 calories) · Total: 652 calories Method This recipe is a delicious and filling meal that is high in protein and nutrients. To make it, cook 1 cup of quinoa according to package instructions and then mix in 1/2 cup of canned black beans, 1 cup of diced bell peppers, and any other desired vegetables. Top the bowl with 1/4 cup of diced avocado and a homemade dressing made from 2 tbsp of olive oil, 1 tbsp of lime juice, and 1 tsp of cumin. This recipe is a bit higher in calories, with one serving coming in at around 652 calories. |
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5. Grilled vegetable and hummus wrap: · 1 cup grilled vegetables (60 calories) · 2 tbsp hummus (80 calories) · 1 whole wheat tortilla (110 calories) · 1/4 cup diced avocado (60 calories) · 2 tbsp feta cheese (70 calories) · Total: 370 calories Method This recipe is a healthy and flavorful option that is easy to make and transport. To make it, grill 1 cup of a variety of vegetables (such as bell peppers, onions, and zucchini) until they are tender. Spread 2 tbsp of hummus onto a whole wheat tortilla and top it with the grilled vegetables, 1/4 cup of diced avocado, and 2 tbsp of feta cheese. Roll up the wrap and cut it into slices. This recipe is low in calories, with one wrap coming in at around 370 calories.
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There are plenty of easy and healthy dinner recipes that can be made in a pinch. Whether it is baked salmon with roasted vegetables, a homemade stir-fry, or a quinoa and black bean bowl, these meals are quick, easy, and packed with nutrition. By incorporating these recipes into your weekly meal plan, you can nourish your body and your family without sacrificing taste or time.