Preparing a healthy dinner may be an overwhelming prospect, particularly during the week when you and your family have other obligations. A nutritious dinner will provide your family with important vitamins and minerals and will also give you time to spend together. Keeping a few simple-to-prepare dinner ideas on hand will allow you to put together dinners your family will enjoy, but also ones that are healthy.
Tortellini Soup
Tortellini is a type of filled pasta that many people enjoy paired with tomato sauce and herbs. Whole wheat tortellini filled with cheese will supply fiber and calcium to your dinner. You can use tortellini to create a nutritious tomato soup. Saute some white onion and crushed garlic in olive oil until brown. Add low-sodium canned tomatoes and your favorite spices. Meanwhile, boil the tortellini according to package directions. Add the cooked tortellini to the tomatoes and heat through. Serve with a spinach salad and garlic toast.
Chicken Burritos
White meat chicken is simple to prepare and can be used in a variety of different recipes. Use precooked chicken in recipes, such as stir-frys and burritos, to increase your intake of protein and make your dinner more filling. Roll precooked chicken in whole wheat tortillas with low-fat cheddar cheese and prepared salsa. Top with more cheese and heat in a 350 degree Fahrenheit oven until the cheese is melted and the filling is hot. Serve with lettuce, tomato and avocado.
Beef with Broccoli
Lean beef is a good source of protein and broccoli is filled with nutrients and antioxidants, including vitamin C and fiber. Combine the two to create a simple, filling and nutritious evening meal. Saute thinly sliced beef strips with a small amount of olive oil until cooked through. Remove from the pan and set aside. Add chopped onion and minced garlic to the pan and saute until lightly brown. Add fresh chopped broccoli and cook until it is bright green and slightly crunchy. Add the beef back to the pan with 1 tbsp. reduced-sodium soy sauce. Heat through and serve with steamed brown rice.
Salmon with Mango Salsa
Salmon should be a weekly part of your family's dinner meals because it provides protein and healthy unsaturated fats. Salmon cooks quickly and can be prepared easily as well. Make mango salsa for a topping to increase your intake of vitamin C and fiber. Combine chopped mango with jalapeno, red onion and lime juice. Kiwi or papaya will add additional flavor and nutrients. Broil your salmon until cooked through and top with the salsa. Serve with whole wheat couscous or steamed rice.
References
- "Not Your Mother's Weeknight Cooking: Quick and Easy Wholesome Homemade Dinners"; Beth Hensperger; 2010
- "Saving Dinner: The Menus, Recipes, and Shopping Lists to Bring Your Family Back to the Table"; Leanne Ely; 2009
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