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Quick and not-so-dirty healthy family meals
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Here are a few quick and not-so-dirty meal ideas you can throw together in minutes…1 for each work night of the week.
Monday: Slow-cooker Chicken Vegetable Soup
Chicken (thawed or frozen)
Chopped white or sweet potatoes (sweet potatoes add extra flavor and fiber)
Small chopped onion
Bag(s) of favorite frozen vegetables (peas, corn, green beans, broccoli, cauliflower, carrots, etc).
4 cups of liquid (chicken broth, chicken bouillon and water, chicken stock, or vegetable broth)
Dashes of salt, pepper, thyme, marjoram, basil, oregano, and parsley
Cook on low and ready when you get home.
NOTE: Makes great leftover meal for dinner or lunch.
Tuesday: Shrimp Pasta
Whole wheat pasta (Look for pasta with high fiber and protein content.)
Jar of favorite spaghetti sauce
Precooked shrimp (Thaws in minutes. Stir into sauce to warm.)
Top with a sprinkle of reduced-fat parmesan cheese and dried or fresh basil for a more homemade taste.
Bag of salad (Open and dump!)
Wednesday: Quesadillas
Whole wheat tortillas
Black beans (drain and rinse)
Reduced-fat Mexican cheese blend
Salsa (Use generously! Very healthy!)
Chicken if desired (a quick option for preparing chicken is to put frozen chicken into slow cooker in the morning with a cup of water, a dollop of salsa and a dash of chili powder on a low setting)
Layer a whole tortilla with fillings and then add a second tortilla to the top, microwave, cut into pie slices and serve.
Pairs nicely with mini carrots straight from the bag. A few slices of fresh avacado or homemade quacamole (mix avacados with salsa, fresh cilantro, lime juice, and chili powder) adds an extra boost of nutrition).
Thursday: Stir-fry
Brown rice
Peeled and deveined shrimp (if frozen, put into the refrigerator in the morning)
Frozen stir-fry vegetables
Veri Veri Teriyaki sauce (found in Asian aisle in grocery stores)
Sauté shrimp until almost pink, add cooked veggies and Veri Veri Teriyaki and cook lightly until shrimp is finished. Serve over rice. Use chopsticks to make it fun!
Friday: Pizza
Whole wheat pizza crust or flatbread
Pizza sauce
Part-skim reduced-fat mozzarella cheese
Turkey pepperoni
Add your favorite vegetable toppings for added nutrition.
A very healthy alternative to Friday night pizza night delivery.
Boil, microwave or saute favorite vegetable on the side
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