Here are seven easy and healthy meals perfect for a busy family. These recipes are designed to be nutritious, delicious, and quick to prepare:
1. Grilled Chicken and Vegetable Skewers
- Ingredients:
- 4 boneless, skinless chicken breasts cut into chunks
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 red onion, cut into chunks
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- Salt and pepper to taste
- Instructions:
- Preheat the grill to medium-high heat.
- Combine olive oil, lemon juice, garlic, salt, and pepper in a bowl.
- Thread chicken and vegetables onto skewers.
- Brush with the olive oil mixture.
- Grill for 10-12 minutes, turning occasionally, until chicken is cooked and vegetables are tender.
- Serve with brown rice or a side salad.
Dennis Quaid’s #1 Warning for Americans
MORE NEWS: Ex-Obama Aide Slams Dems’ ‘Terrible’ Strategy: Failing Common Sense Test on Govt. Waste [WATCH]
2. Turkey and Spinach Stuffed Bell Peppers
- Ingredients:
- 4 large bell peppers, tops cut off and seeds removed
- 1 lb ground turkey
- 1 cup cooked quinoa
- 1 cup spinach, chopped
- 1 can (15 oz) diced tomatoes
- 1 tsp Italian seasoning
- 1/2 cup shredded mozzarella cheese
- Salt and pepper to taste
- Instructions:
- Preheat oven to 375°F (190°C).
- In a skillet, cook ground turkey over medium heat until browned. Drain any excess fat.
- Add diced tomatoes, spinach, quinoa, Italian seasoning, salt, and pepper. Cook for 5 minutes until heated through.
- Stuff each bell pepper with the turkey mixture and place in a baking dish.
- Top with shredded mozzarella cheese.
- Bake for 25-30 minutes until peppers are tender and cheese is melted.
- Serve warm.
3. Lemon Garlic Shrimp with Asparagus
- Ingredients:
- 1 lb large shrimp, peeled and deveined
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 3 tbsp olive oil
- 3 cloves garlic, minced
- Zest and juice of 1 lemon
- Salt and pepper to taste
- Instructions:
- Heat 2 tbsp of olive oil in a large skillet over medium-high heat.
- Add garlic and cook for 1 minute until fragrant.
- Add shrimp and cook for 3-4 minutes until pink and opaque.
- Remove shrimp from the skillet and set aside.
- In the same skillet, add remaining olive oil and asparagus. Cook for 5-7 minutes until tender.
- Return shrimp to skillet and add lemon zest and juice. Toss to combine.
- Season with salt and pepper and serve immediately.
100% FREE Gun Law Map CLICK HERE
4. Quinoa and Black Bean Salad
- Ingredients:
- 1 cup quinoa, rinsed and cooked
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 tbsp olive oil
- 2 tbsp lime juice
- 1 tsp cumin
- Salt and pepper to taste
- Instructions:
- Combine cooked quinoa, black beans, cherry tomatoes, bell pepper, red onion, and cilantro in a large bowl.
- Whisk together olive oil, lime juice, cumin, salt, and pepper in a small bowl.
- Pour the dressing over the salad and toss to coat.
- Serve chilled or at room temperature.
5. Chicken and Broccoli Stir-Fry
- Ingredients:
- 1 lb boneless, skinless chicken breasts sliced into thin strips
- 4 cups broccoli florets
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 2 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp cornstarch (optional for thickening)
- Cooked brown rice for serving
- Instructions:
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add chicken and cook until browned and cooked through. Remove from skillet and set aside.
- Add broccoli and garlic to the skillet and cook for 5-7 minutes until tender-crisp.
- In a small bowl, whisk together soy sauce, honey, rice vinegar, and cornstarch (if using).
- Return the chicken to the skillet and pour the sauce over the top. Stir to coat and cook for 2-3 minutes until the sauce thickens.
- Serve over cooked brown rice.
MORE NEWS: Shocking Moment: Lt. Gov. Collapses at Mississippi Capitol, Medical Staff Rushes In [WATCH]
6. Baked Salmon with Sweet Potatoes and Green Beans
- Ingredients:
- 4 salmon fillets
- 2 sweet potatoes, peeled and cut into wedges
- 1 lb green beans, trimmed
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp paprika
- Salt and pepper to taste
- Lemon wedges for serving
- Instructions:
- Preheat oven to 400°F (200°C).
- Place sweet potato wedges on a baking sheet and drizzle with 1 tbsp olive oil. Season with salt, pepper, and paprika. Toss to coat.
- Bake for 15 minutes.
- Remove the baking sheet from the oven and push sweet potatoes to one side. Add salmon fillets and green beans to the baking sheet.
- Drizzle salmon and green beans with remaining olive oil and minced garlic. Season with salt and pepper.
- Return to the oven and bake for an additional 15-20 minutes, until salmon is cooked and vegetables are tender.
- Serve with lemon wedges.
7. Vegetable and Chickpea Curry
- Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp curry powder
- 1 tsp ground turmeric
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (14.5 oz) diced tomatoes
- 1 can (14 oz) coconut milk
- 2 cups baby spinach
- 1 cup chopped carrots
- Salt and pepper to taste
- Cooked brown rice or naan bread for serving
- Instructions:
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic and cook until softened about 5 minutes.
- Stir in curry powder and turmeric and cook for 1 minute until fragrant.
- Add chickpeas, diced tomatoes, coconut milk, carrots, salt, and pepper. Bring to a simmer and cook for 15 minutes until vegetables are tender.
- Stir in baby spinach and cook until wilted about 2 minutes.
- Serve over cooked brown rice or with naan bread.
These meals are designed to be nutritious, easy to prepare, and family-friendly, making them perfect for busy weeknights. Enjoy!
The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness, and fitness. Get her Complete Guide to Grocery Shopping FREE.
Join the Discussion
COMMENTS POLICY: We have no tolerance for messages of violence, racism, vulgarity, obscenity or other such discourteous behavior. Thank you for contributing to a respectful and useful online dialogue.