Busy families know that it can be tough to find time to cook healthy meals. But it doesn't have to be! There are plenty of healthy recipes that are also quick and easy to make. In this article, we'll share 10 of our favorite healthy recipes for busy families. These recipes are all kid-approved, so you can be sure that your whole family will enjoy them.
1. One-Pot Chicken and Rice
This one-pot meal is the perfect way to get dinner on the table quickly. The chicken and rice cook together in the same pot, so there's minimal cleanup. This recipe is also a good source of protein and fiber.
Ingredients:
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1 cup uncooked white rice
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (10.75 ounce) can chicken broth
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the chicken and cook until browned on all sides.
- Stir in the onion and green bell pepper and cook until softened.
- Add the rice, tomatoes, chicken broth, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 20 minutes, or until the rice is cooked through.
- Serve immediately.
2. Sheet Pan Salmon with Roasted Vegetables
This sheet pan meal is a great way to get a healthy and delicious dinner on the table in no time. The salmon and vegetables roast together on the same sheet pan, so there's minimal cleanup. This recipe is also a good source of protein and omega-3 fatty acids.
Ingredients:
- 1 pound salmon fillet, skin on
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup chopped broccoli florets
- 1/2 cup chopped carrots
- 1/4 cup chopped red onion
Instructions:
- Preheat oven to 400 degrees F (200 degrees C).
- Line a baking sheet with parchment paper.
- Place the salmon fillet on the baking sheet and drizzle with olive oil. Season with salt and pepper.
- Scatter the broccoli, carrots, and red onion around the salmon.
- Roast in the preheated oven for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.
- Serve immediately.
3. Quinoa Buddha Bowls
These Buddha bowls are a great way to get a variety of healthy nutrients in one meal. They're also customizable, so you can add your favorite ingredients. This recipe is a good source of protein, fiber, and healthy fats.
Ingredients:
- 1 cup quinoa, cooked according to package directions
- 1 cup chopped kale
- 1/2 cup chopped broccoli florets
- 1/2 cup chopped carrots
- 1/4 cup chopped red onion
- 1/4 cup chopped walnuts
- 1/4 cup crumbled feta cheese
- 1/4 cup dressing of your choice
Instructions:
- In a large bowl, combine the quinoa, kale, broccoli, carrots, red onion, walnuts, and feta cheese.
- Drizzle with dressing and toss to coat.
- Serve immediately.
4. Slow Cooker Chicken Tacos
Ingredients:
- 2 pounds boneless, skinless chicken breasts
- 1 packet taco seasoning mix
- 1 (10.75 ounce) can condensed tomato soup
- 1 cup water
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
Instructions:
- Place the chicken breasts in a slow cooker.
- Sprinkle with taco seasoning mix.
- Stir in the tomato soup, water, onion, and green bell pepper.
- Cook on low for 6-8 hours, or until the chicken is cooked through and shreds easily.
- Shred the chicken with two forks.
- Serve in tortillas with your favorite toppings.
Here are some additional tips for making tuna salad sandwiches and slow cooker chicken tacos:
- For tuna salad sandwiches, you can use any type of canned tuna. I like to use albacore tuna because it is higher in protein.
- You can also add other ingredients to tuna salad, such as chopped pickles, chopped hard-boiled eggs, or Dijon mustard.
- For slow cooker chicken tacos, you can use any type of taco seasoning mix. I like to use a mild taco seasoning mix so that the chicken flavor is not overpowered.
- You can also add other vegetables to the slow cooker chicken tacos, such as corn, black beans, or diced tomatoes.
5. Chicken Stir-Fry
This stir-fry is a quick and easy way to get a healthy and delicious meal on the table. The chicken and vegetables cook quickly in a wok or large skillet, so there's minimal cleanup. This recipe is also a good source of protein and vegetables.
Ingredients:
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped carrots
- 1/4 cup chopped broccoli florets
- 1/4 cup snow peas
- 1/4 cup soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon ginger, grated
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
Instructions:
- Heat the olive oil in a large wok or skillet over medium-high heat. Add the chicken and cook until browned on all sides.
- Stir in the onion, green bell pepper, carrots, broccoli florets, and snow peas. Cook until the vegetables are tender-crisp.
- In a small bowl, whisk together the soy sauce, rice vinegar, ginger, garlic powder, and black pepper. Pour over the chicken and vegetables and stir to coat.
- Cook for 1-2 minutes more, or until the sauce is heated through.
- Serve immediately.
6. Turkey Meatloaf
This turkey meatloaf is a healthier alternative to traditional meatloaf. It's made with ground turkey, oats, vegetables, and spices, so it's a good source of protein and fiber.
Ingredients:
- 1 pound ground turkey
- 1/2 cup oats, ground
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1/4 cup grated carrot
- 1 egg, beaten
- 1/4 cup ketchup
- 1 teaspoon Worcestershire sauce
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
Instructions:
- Preheat oven to 375 degrees F (190 degrees C).
- In a large bowl, combine the ground turkey, oats, onion, green bell pepper, carrot, egg, ketchup, Worcestershire sauce, garlic powder, onion powder, and black pepper. Mix well.
- Form the mixture into a loaf shape and place in a greased 9x5 inch loaf pan.
- Bake in the preheated oven for 1 hour, or until a meat thermometer inserted into the center registers 165 degrees F (74 degrees C).
- Let cool for 10 minutes before slicing and serving.
7. Lentil Soup
This lentil soup is a hearty and healthy meal that's perfect for a cold winter day. It's made with lentils, vegetables, and spices, so it's a good source of protein, fiber, and vitamins.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1 (15 ounce) can lentils, rinsed and drained
- 4 cups chicken broth
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, garlic powder, cumin, and oregano. Cook until the vegetables are softened.
- Add the lentils, chicken broth, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 20 minutes, or until the lentils are tender.
- Serve hot.
8. Tuna Salad Sandwiches
Ingredients:
- 1 (12 ounce) can tuna, drained
- 1/2 cup mayonnaise
- 1/4 cup chopped celery
- 1/4 cup chopped onion
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped walnuts (optional)
- 1/4 cup chopped grapes (optional)
Instructions:
- In a bowl, combine the tuna, mayonnaise, celery, onion, lemon juice, salt, and pepper.
- Stir in the walnuts and grapes, if desired.
- Serve on bread or crackers.
9. Chicken Caesar Salad
This chicken Caesar salad is a classic dish that's also healthy. It's made with grilled chicken, romaine lettuce, croutons, Parmesan cheese, and a creamy Caesar dressing.
Ingredients:
- 1 pound boneless, skinless chicken breasts, grilled
- 1 head romaine lettuce, chopped
- 1/2 cup croutons
- 1/4 cup Parmesan cheese, grated
- 1/4 cup mayonnaise
- 2 tablespoons Dijon mustard
- 1 teaspoon anchovy paste
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
Instructions:
- To make the dressing, whisk together the mayonnaise, Dijon mustard, anchovy paste, garlic powder, and black pepper.
- To assemble the salad, place the romaine lettuce in a bowl. Top with the grilled chicken, croutons, and Parmesan cheese. Drizzle with the dressing and serve.
10. Yogurt Parfaits
These yogurt parfaits are a healthy and refreshing snack or dessert. They're made with yogurt, fruit, and granola, so they're a good source of protein, fiber, and vitamins.
Ingredients:
- 1 cup yogurt
- 1/2 cup fruit, chopped
- 1/4 cup granola
Instructions:
- Layer the yogurt, fruit, and granola in a glass or jar.
- Repeat layers until the glass or jar is full.
- Serve immediately or refrigerate for later.
These are just a few of the many healthy recipes that are perfect for busy families. With a little planning, you can easily create delicious and nutritious meals that everyone will enjoy.
Here are some additional tips for making healthy recipes for busy families:
- Use convenience foods whenever possible. There are many healthy convenience foods available, such as pre-cooked chicken, frozen vegetables, and canned beans.
- Make double batches of recipes and freeze the leftovers. This is a great way to save time on busy weeknights.
- Get the kids involved in the cooking process. This is a great way to teach them about healthy eating and get them excited about food.
- Don't be afraid to experiment. There are endless possibilities when it comes to healthy cooking. So don't be afraid to try new things.
I hope this article has been helpful. Please let me know if you have any other questions.
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