Chicken and turkey are good sources of lean protein, while tuna also contains heart-healthy omega-3 fatty acids. All of them are good choices for a healthy diet with the added advantage of being quick to cook on busy nights. Remove the skin from chicken and turkey to keep them lean, and if you don't have fresh or frozen tuna, the canned variety is versatile and easy to cook with.
Salads
Salads are a healthy way to start a meal, but they can also be substantial enough to serve as an entree. Toss mixed greens with a light vinaigrette, grated or sliced vegetables, such as carrots, peppers and jicama, and top it with slices of grilled chicken or roasted turkey. Tuna cakes made with canned tuna pair well with spinach and roasted beets for a warm salad. Garnish your salads with low-fat cheese, sunflower seeds and fresh herbs.
Soups and Stews
A simple meal composed of soup or stew, salad and whole-grain bread still offers plenty of versatility. Use leftover cooked chicken or turkey to put together a quick stew by cooking mixed vegetables, such as green beans, carrots, leeks and mushrooms in low-sodium vegetable or chicken broth with rice or whole-wheat pasta. Add the chicken or turkey in the last few minutes to heat it up. Making soup with fresh tuna is a good way to stretch the fish. Sear your tuna and cut it into chunks, and add it to a soup made with broth, potatoes, tomatoes and chili powder, garnished with cilantro.
Casseroles
Make a casserole a filling one-dish meal by including the major food groups. A classic tuna noodle casserole gets a healthy update by using whole-wheat pasta, sauteed mushrooms, chopped spinach and Greek yogurt mixed with dill as a binder. Use tomato sauce or low-fat cottage cheese to bind casseroles made with chicken or turkey. Brown rice, broccoli and red peppers are healthy casserole ingredients. Serve with a green salad for added nutrition.
Stir-Fries
Stir-frying is a quick and easy cooking method when you're short on time. Cook garlic and onions in a little heart-healthy oil such as canola or olive, and add thin slices of chicken or turkey along with sliced vegetables, such as asparagus, snow peas, peppers and bok choy. Stir the mix regularly until the meat is cooked through and the vegetables are still a little crunchy. Season with low-sodium soy sauce or curry spices, and serve it over quinoa or couscous.
Grilled
Grilling food is a healthy way to cook because it uses very little added fat. Grill marinated chicken breasts along with slices of eggplant, asparagus spears and whole sweet peppers, and pile them on a tray garnished with scallions and herbs for a dramatic dinner presentation. For kebabs, cut up a turkey breast into bite-sized chunks and thread them on skewers with peppers, onions and tomatoes. Fresh tuna steaks cut into chunks also make good kebabs. Alternate the tuna on skewers with zucchini and slices of lemon.
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