5 easy, healthy, and quick weeknight meals
Some of the most common comments I hear as a Registered Dietitian-Nutritionists include "I have no time to cook healthy dinners" or "I don't know what to make for dinner." Cooking healthy doesn't have to be labor-intensive or complicated. Check out these recipes below that I hand-picked from a few of my favorite recipe sources and give them a try this week!
One Pan Roasted Potatoes, Sausage and Peppers
Source: https://www.skinnytaste.com/roasted-potatoes-chicken-sausage-and/
Nutrition information: Makes 4 servings. Per serving- 325 Cals, 11.5g Fat, 33g Total Carb, 22.5g Protein, 587mg Sodium, 4g Fiber
Ingredients
1.5 lb about 3 large potatoes, russet or new
1 medium onion, peeled and quartered, layers separated
2 red bell peppers, seeds removed and cut into 1 inch pieces
2 tsp extra virgin olive oil
kosher salt and fresh cracked pepper to taste
1 tsp chopped rosemary, fresh or dry
1/2 tsp garlic powder
olive oil spray, I use my Misto
1 lb Italian chicken sausage cut each link into 6-7 slices
Directions
1. Cut the potatoes into small 1" x 1/2 inch pieces. These take the longest to cook so cutting them small ensures everything cooks evenly.
2. Preheat oven to 375°.
3. Spray one large non-stick baking sheet, or two small ones with olive oil spray to prevent the potatoes from sticking.
4. In a large bowl, combine potatoes, onions, peppers, olive oil, salt, pepper, rosemary and garlic powder. Mix well to be sure everything is coated with oil and seasoned evenly. Pour onto the prepared baking sheet and place in the center of the oven; bake for 15 minutes.
5. Use a spoon to toss so nothing sticks or burns.
6. Add the sausage to the baking sheet with the potatoes and vegetables and bake, tossing once or twice for 25-35 minutes, or until your potatoes are cooked through.
*Cooking time will vary depending on the thickness of your potatoes and sausage, keep an eye so they don't burn.
Summer Crispy Tostada
Source: https://grainfoodsfoundation.org/recipe/summer-crispy-tostada/
Ingredients
Salsa
3 medium plum tomatoes chopped
cup ¼cilantro chopped
cup ¼red onion diced
2 tablespoons fresh lime juice
1 tablespoon hot sauce
12 corn tortilla tostadas hard tortilla shells
Toppings
1.5 cup fresh black beans or 1 can black beans drained and rinsed, 15 oz.
1.5 cup queso fresco or goat cheese crumbled
6 leaves iceberg or Romaine lettuce shredded
Directions
1. Toast lightly in toaster oven for several minutes to warm
2. In a medium bowl, stir together tomatoes, cilantro, onion, lime juice and hot sauce. Set aside
3. To assemble, place each tostada on a plate. Distribute the beans, cheese, lettuce and salsa evenly over the tortillas.
Balsamic Berry and Turkey Salad Sandwiches
Source: https://grainfoodsfoundation.org/recipe/balsamic-berry-and-turkey-salad-sandwiches/
Ingredients
1 tbsp. balsamic vinegar
2 tbsp. light mayonnaise or greek yogurt
4 oz. skinless reduced sodium deli turkey breast breast or roasted turkey breast chopped
1/2 cup chopped fresh strawberries
2 green onions sliced (about 1/4 cup)
2 tbsp. chopped pecans
4 slices 100% whole grain bread
2 romaine lettuce leaves
Directions
1. Stir the vinegar and mayonnaise in a medium bowl until the mixture is smooth. Add the turkey, strawberries, onion and pecans and toss to coat. Cover and refrigerate for 30 minutes. Divide the turkey mixture evenly between 2 bread slices. Top with the lettuce and remaining bread slices.
Quick Penne Pasta with Veggies Recipe
Source: https://www.eatright.org/food/planning-and-prep/recipes/quick-penne-pasta-with-veggies-recipe
Nutrition Information: Makes eight 1-cup servings. Per serving- 265 cals, 6g Total Fat, 41g Total Carbohydrate, 12g Protein, 15mg Sodium, 7g Fiber.
Ingredients
8 ounces uncooked penne pasta
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 16-ounce package frozen broccoli florets, thawed
1 16-ounce can garbanzo beans, drained and rinsed
1 medium-size red bell pepper, thinly sliced; slices halved
½ teaspoon salt
¼ cup freshly grated or shredded Parmesan cheese
Freshly ground black pepper to taste
Directions
1. Cook the pasta in boiling salted water according to the package directions.
2. Heat the oil in a large skillet over low heat.
3. Add the garlic and sauté 5 minutes, allowing the flavors to fully release into the oil.
4. Add the broccoli, beans, pepper, 3 tablespoons water, and salt.
5. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot and the pepper is crisp tender.
6. Toss the pasta with the vegetables. Top with the Parmesan cheese and fresh pepper.
Quinoa Fiesta Bowl
Source: http://jamieleerd.blogspot.com/2019/01/8-minute-healthy-meals-quinoa-fiesta.html
Ingredients
2/3 cup cooked quinoa
1/3 cup frozen black eyed peas, steamed
2/3 cup black beans, drained and rinsed
3 tbsp salsa
1/4 cup shredded reduced fat natural cheddar or Mexican blend cheese
1/3 cup chopped mini sweet peppers
1/3 cup chopped red onion
Toppings: fresh cilantro, lime juice, 1/4 tsp chili powder, 2 tbsp avocado
Light sour cream (or plain Greek yogurt)
Olive oil spray
Directions
1. Cook quinoa according to package directions. Steam black eyed peas in microwave 1-2 minutes on high. Drain and rinse canned black beans. In a pan, mist with olive oil on medium heat. Add in beans, pepper, and onions. Once slightly charred (but still crisp), add in quinoa, beans, salsa, and cheese, then mix until cheese is melted through. Remove mixture from pan and transfer into bowl. Top with light sour cream, avocado, lime juice, and chili powder. Serve while warm.
