You consistently make healthy choices at breakfast and lunch, only to be derailed at dinnertime. After a busy day, the last thing you may want to do is conceive of and prepare a healthy dinner. Stopping at the drive-through, popping a frozen pizza in the microwave or snacking all evening long seem to be the easiest, but not most healthy, options. With just a little planning and a few specific strategies, you can create healthy, tasty dinners in no time.
Features
Healthy dinners feature whole, unprocessed foods low in saturated fat, sodium and added sugars. Vegetables and fruits should form the foundation of your healthy dinners, with small servings of a lean protein and whole grains. Quick, healthy dinners use naturally convenient foods, such as pre-cut veggies and quick-cooking whole grains, rather than meal kits or canned soups.
Shopping Strategies
Choose fresh vegetables that require minimal cleaning and preparation, such as broccoli, pre-washed bags of spinach, baby carrots, summer squash and asparagus. Frozen vegetables, without added sauce, are another quick option. Select whole grains that cook in minutes, including boil-in-the-bag brown rice, quinoa and whole wheat couscous. Purchase proteins low in saturated fat, such as fish, chicken breast, extra lean beef and canned beans. Choose pre-portioned options, such as single filets or burgers, and freeze individually to expedite the thawing and cooking process. Stock your pantry with products that provide instant flavor, such as chicken broth, diced tomatoes, balsamic vinegar and spices.
Cooking Methods
Roasting and broiling are healthy cooking techniques for proteins that require minimal attention and time. Simply season your turkey burgers or fish and place under the broiler until browned on both sides -- depending on the thickness, it should take five to seven minutes per side. To roast chicken breasts or filets of salmon, set your oven to 400 degrees F, season your meat and place it in the oven until cooked through -- about 15 to 20 minutes. You can place vegetables in the oven alongside the meat to have them be ready at the same time. Try cut-up zucchini tossed with 1 tsp. of olive oil and Italian seasoning. Quick dinners may also be prepared on the stovetop, by boiling whole wheat pasta and adding vegetables in the final few minutes. Toss with purchased pesto or with low-fat ricotta cheese and diced cherry tomatoes for a complete meal.
Considerations
If you failed to prepare in advance for dinner, a quick, healthy meal is still possible. Instead of visiting a fast-food establishment, run into the grocery store. Pick up a rotisserie chicken, a bag of steamable broccoli and whole wheat rolls. Remove the skin before eating the chicken -- focusing on the breast for the lowest fat meat. Squeeze lemon juice over the cooked broccoli and season with salt and pepper for flavor. Enjoy the rolls warmed in the microwave, without extra butter. Another quick option at the grocery store is to purchase packaged hummus along with pre-cut vegetables, mini whole wheat pitas and fresh fruit.
Sample Meals
A quick dinner may consist of ½ cup of black beans simmered with cumin and garlic served over boil-in-the-bag brown rice. Add salsa, 1 tbsp. of low-fat shredded cheese and a few slices of avocado to boost flavor and add a vegetable component. A vegetable frittata is another healthy, quick dinner that provides fiber from the vegetables and protein, vitamins and minerals and the antioxidant, lutein, from the eggs. While you sauté a variety of vegetables, such as diced zucchini, tomatoes, spinach or mushrooms, in a small pan coated with 1 tsp. of olive oil, beat two eggs in a bowl and season with salt and pepper. Once the vegetables are softened, add the egg mixture and put the whole pan in a 350 degree F oven for about 10 minutes, or until the eggs are cooked thoroughly. Eat with a salad made from prewashed greens and a light balsamic dressing and a whole wheat English muffin.
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