Preparing a nutritious and simple dinner each night can be an overwhelming and frustrating task. Individual preferences of family members, outside commitments and time constraints may limit your menu to just a few selections. Incorporating healthy foods and easy preparation methods can help you serve nutritious meals that everyone in your family will enjoy. In her book "The Six O'Clock Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families," Aviva Goldfarb recommends planning a weekly menu.
Chicken Burgers, Oven Fries and Broccoli
Chicken burgers are a healthy alternative to ground beef burgers because they are lower in saturated fat and calories. Robin Miller notes in her book, "Robin Rescues Dinner: 52 Weeks of Quick-Fix Meals, 350 Recipes, and a Realistic Plan to Get Weeknight Dinners on the Table," that chicken burgers can be customized according to each family member's tastes by providing several different toppings. Combine ground white meat chicken with herbs and form into patties. Broil or grill until cooked through. Serve with toppers, such as tomato slices, onion slices, guacamole, low-fat cheese or roasted bell peppers. Prepare oven fries by slicing potatoes and tossing with olive oil and salt and pepper. Roast until soft. Serve with a side of steamed broccoli for a healthy and quick meal.
Spaghetti and Meatballs
Almost everyone enjoys a plate of spaghetti and meatballs, Goldfarb notes, and using nutritious ingredients can result in a meal that is loaded with fiber, protein and vitamins. Start by making the sauce. Combine low-sodium canned tomatoes with low-sodium tomato sauce and your favorite vegetables, such as peppers, onions and mushrooms. Simmer the sauce while preparing the meatballs and pasta. Combine lean ground beef with chopped onion, breadcrumbs, egg and a small splash of milk. Form into balls and bake until cooked through. Boil whole-wheat pasta noodles until soft. Add the sauce and meatballs and stir to combine. The pasta will supply fiber, the meatballs will supply protein and the sauce supplies vitamins, such as vitamin C. Serve with a lettuce and tomato salad to further increase the nutrition.
Tilapia, Steamed Rice and Sauteed Peppers
Fish, such as tilapia, is a low-fat source of protein and also supplies omega-3 fatty acids for heart health. Tilapia pairs well with rice and bell peppers for a low-fat meal filled with many nutrients. Broil or grill a tilapia fillet with salt and pepper or your favorite herbs. To saute the peppers, add a small amount of olive oil to a skillet and added chopped, red, orange and yellow peppers. Saute until soft. Serve the fish and peppers with a side of steamed brown rice to increase the fiber content of your meal. The fish supplies protein and the peppers are a good source of vitamin C.
References
- "The Six O'Clock Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families"; Aviva Goldfarb; 2006
- "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
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