Cooking for your family may seem time-consuming, but many meals come together quickly while providing nutrients at the same time. Keeping your pantry stocked with basic ingredients makes it simple to get a healthy meal on the table when time is tight. Plan your meals in advance so you can shop for all the ingredients at one time.
Stir-Fry
Preparing a stir-fry is quick and simple, and most recipes are versatile, allowing you to substitute ingredients you may not have. Use a wok or large fry pan with a small amount of oil. Add bite-sized pieces of meat, stir until cooked through and then add some vegetables and cook a few minutes more. This meal uses basic ingredients that you typically have on hand. Try chicken with bell peppers, beef with broccoli, pork with potatoes or shrimp with snow peas. Mix and match the meats and vegetables based on what is in season or on sale. These options offer protein from the meat and vitamins A and C from the vegetables. Serve with brown rice for a good dose of complex carbohydrates and fiber.
Roasted Chicken with Vegetables
Roasting your food makes it flavorful, but doesn't require a lot of cooking fats, making it a healthful and basic way to cook. Place a whole chicken in a crock-pot and brush with a small amount of oil. Season with salt and pepper or any seasoning you like. Roast for about six hours on low. When the chicken is almost ready, cut potatoes, bell peppers, broccoli and zucchini into large chunks and place on a baking sheet. Spray with cooking spray and sprinkle with salt and pepper. Roast at 450 degrees Fahrenheit for about 30 to 45 minutes, or until soft. This meal uses foods you are likely to have in the cupboard or freezer that contain protein, potassium, vitamins A and C and fiber.
Pasta
Pasta is versatile and pairs well with many ingredients. Serve whole-wheat pasta to increase fiber and complex carbohydrate intake. Cook pasta according to package directions and mix with steamed frozen vegetables for a nutrient-dense meal that comes together quickly. If you prefer sauce on your noodles, opt for tomato sauce because it is lower in calories and fat than cream versions. For a hit of protein, top your pasta dish with salmon, grilled chicken or shrimp. Salmon is a good source of omega-3 fatty acids, which protect the health of your brain and heart.
Burritos
A can of beans, some low-fat shredded cheese and tortillas are all you need to put together a healthy Mexican-inspired meal. Beans are good source of protein and fiber, while cheese increases your calcium intake. Top your burrito with chili if you want to add some spice to your meal. Add some sliced avocado, a good source of heart-healthy fats. An alternative is to fill your tortilla with scrambled eggs, low-fat cheese and potatoes for a hearty breakfast burrito with similar nutritional benefits. Include a couple of spoonfuls of salsa to increase vitamin A and C intake.
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