You are likely busy with family, home and career, leaving little time to plan and prepare a healthy evening meal. Cooking dinner at home will allow you to control your caloric intake and increase the nutrition of your meal, says Robin Miller, author of "Robin Rescues Dinner: 52 Weeks of Quick-Fix Meals, 350 Recipes, and a Realistic Plan to Get Weeknight Dinners on the Table." Creating a healthy menu will get you started.
Chicken Soft Tacos
Lean white meat chicken is filled with protein and other essential nutrients. Lean chicken is also low in calories and fat. Miller suggests chicken as a healthy addition to your evening meal that can be prepared in a variety of different ways, such as chicken soft tacos. Cook two or three skinless chicken breasts with salsa. Shred and place inside whole wheat tortillas. Top with chopped tomatoes, romaine lettuce, avocado and low-fat cheese to add several different vitamins and minerals. Brown rice cooked with chopped tomatoes, garlic and cumin is a healthy and fiber-filled side dish that will complement your chicken soft tacos.
Fish and Vegetables
Leanne Ely, author of "Saving Dinner: The Menus, Recipes, and Shopping Lists to Bring Your Family Back to the Table," suggests fish as a healthy dinner idea because there are many different kinds that can be cooked using a variety of preparation methods and ingredients. Trout, salmon, halibut, cod and pollack are all low-fat choices that supply protein. Pair your fish with lemon slices and sage or olive oil and black pepper. Broil or grill the fish until it flakes with a fork. Ely suggests serving vegetables in a range of colors to accompany your fish. Include baby carrots, red bell peppers, sweet potatoes or broccoli and nutrient-filled choices that will enhance the nutritional value of your dinner.
Beef and Noodles
Lean beef is a good source of iron, zinc and protein. Miller suggests pairing beef with noodles to create a satisfying evening meal that supplies several different nutrients. Cook a package of noodles. Use whole wheat noodles to increase the fiber content of your meal. Slice your beef and saute until cooked through. Make a creamy, but low-fat, sauce using skim milk, flour and a small amount of butter. Melt a few teaspoons of butter and add a generous sprinkling of flour. Whisk in two cups of skim milk and simmer until the sauce gets slightly thick. Add beef and noodles and stir. Experiment with different seasoning to change the taste and flavor of your dinner. Serve with a healthy side of broccoli or green beans.
References
- "Robin Rescues Dinner: 52 Weeks of Quick-Fix Meals, 350 Recipes, and a Realistic Plan to Get Weeknight Dinners on the Table"; Robin Miller; 2009
- "Saving Dinner: The Menus, Recipes, and Shopping Lists to Bring Your Family Back to the Table"; Leanne Ely; 2009
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