Healthy meals do not need to contain a lot of ingredients to be tasty and nutritious. Focusing on simple meals that include just a few ingredients is a more convenient way to get dinner on the table and can still supply a wealth of important nutrients. Include a few vegetables, a grain and a protein source and you have a well-balanced meal that is quick and nutritious.
Chili
A pot of chili is a quick and hearty meal that takes few ingredients and supplies fiber, vitamin C and protein. Beans and meat are also rich in iron. Combine lean browned hamburger, canned tomatoes, tomato sauce and low-salt canned kidney beans in a large pot. Add chili powder, garlic powder and a small sprinkle of salt. Roasted green chilies are another nutritious ingredient if you like your chili spicy. Simmer for 1 or 2 hours to distribute the flavors. Serve with fresh cornbread or whole wheat tortillas. A sprinkle of cheese will add some calcium.
Potato Soup
Soup is another quick meal and potato soup is a versatile way to get plenty of nutrients without needing too many ingredients. Peel several russet potatoes, cube and place in a large soup pot. Add sliced carrots, celery and onions, which add vitamin A, vitamin C and potassium. Heat the soup to boiling and simmer until the potatoes are tender, about 15 minutes. Drain. Add reduced-fat milk and low-fat American cheese slices. Heat, stirring constantly, until the cheese has melted. Serve with grilled cheese sandwiches.
Spaghetti
Spaghetti is a much-loved food that most people enjoy. It can also be prepared using just a few nutritious ingredients. Choose whole wheat pasta because it supplies more fiber than the white versions of spaghetti noodles. If you use jarred spaghetti sauce, choose one low in sodium and that contains chunks of vegetables. Make your own sauce using low-salt tomato sauce and a combination of sauteed onions, peppers and garlic as another quick way to serve a pot of spaghetti. Lean turkey sausage will add some protein to the sauce without a lot of saturated fat. A sprinkle of part-skim mozzarella cheese will boost the calcium content of the pasta.
Stew
Stew is another nutrient-dense meal that can be customized according to the foods your family enjoys. In a large pot, place low-salt beef broth, red-skinned potatoes, carrots, celery and onions. Simmer until the carrots and potatoes are soft. Meanwhile, cube lean steak, which adds protein, and saute it in a small amount of extra virgin olive oil. When cooked through, add to the pot with the vegetables, along with sliced cabbage and frozen corn. Continue cooking until steaming hot and serve with whole wheat rolls.
References
- "5-Ingredient Slow Cooker Recipes"; Better Homes and Gardens and Carrie E. Holcomb; 2004
- "The 5:30 Challenge: 5 Ingredients, 30 Minutes, Dinner on the Table"; Jeanne Besser and Susan Puckett; 2005
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