If you reach for frozen pizzas and take-out because you think preparing healthy dinners takes a lot of time and effort, it's time to change your strategy. You can make healthy dinners in a snap using a few key cooking techniques and ingredients. When you stock your pantry and refrigerator with easy-to-cook, healthy products, you may find making a healthy dinner takes less time and effort than purchasing processed food.
Significance
Eating healthier meals can help you manage your weight and reduce your risk of developing certain diseases, including heart disease, type 2 diabetes, cancer and strokes. Making healthy dinners at home helps you reduce the amount of processed food you consume. Processed food typically contains refined flours, added sugar, elevated sodium and unhealthy saturated and trans fats. These foods contribute to obesity and the development of disease. Make healthy food choices that are nutritious, low in calories and appropriate in terms of portion sizes.
Ingredients
Fresh produce, lean meats, fish, chicken, nuts, whole grains and nonfat dairy are typical ingredients in healthy dinners. For the easiest options, look for pre-washed greens and easy to prepare vegetables such as baby carrots, zucchini, broccoli and grape tomatoes. Plain frozen vegetables are another easy to prepare option, especially if you find fresh produce spoils before you get to it. Look for individually packaged fish fillets and skinless chicken breasts, lean and pre-formed turkey and bison burgers and cans of no-salt-added beans for your protein options. Boil-in-the-bag brown rice makes cooking this whole grain easy, while other whole grains such as quinoa and whole-wheat pasta cook relatively quickly in a pot of boiling water. Buy nuts pre-toasted and low-fat cheese pre-shredded for easy adding to salads or pilafs.
Cooking Methods
Healthy cooking methods at dinner include grilling, broiling, steaming and roasting. For red meat, fish or chicken, season a 4-oz. portion with sea salt, pepper and spices and place under the broiler for a few minutes on each side. Alternatively, you can use a counter-top grill or roast the meats in a 400-degree F. oven for approximately 15 minutes. Steaming and roasting are healthy, easy ways to prepare vegetables. Simply place chopped veggies in a bowl with an inch or two of water and cover with a microwave-safe plate. Cook for two to five minutes, depending on the type of vegetable, drain and serve. Top steamed veggies with Parmesan cheese, lemon juice or spice blends to perk up their flavor while retaining their healthy qualities. To roast vegetables such as cauliflower, peppers and summer squash, toss chunks with 1 tbsp. olive oil and a dash of salt. Place in a 400 degree F. oven for 10 to 20 minutes, until soft and brown. If you find grains cooked in water too plain, try cooking them in low-sodium chicken broth or with a can of low-sodium diced tomatoes, onion and garlic.
Meal Ideas
A quick, healthy dinner might consist of 4 oz. of cod sprinkled with sea salt, black pepper and cumin and broiled for three minutes per side, or until cooked through. Serve with 1 cup cooked quinoa mixed with frozen green peas and sliced mushrooms sautéed in olive oil. Have a large romaine salad with sliced cucumbers and tomatoes, dressed with a light, low-sodium dressing, on the side. Another option could be grilled turkey burgers on whole wheat buns with roasted zucchini and a pasta salad made from whole-grain pasta, black olives, halved cherry tomatoes, fresh basil, lemon juice and olive oil.
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