Breakfasts are usually easy to stay healthy since it is generally not a group meal (it is not uncommon for everyone to eat something different). The biggest struggle there is to just make sure you have something quick since mornings are often chaotic and rushed and if you don’t have healthy breakfasts ready to go, you are more likely to grab something unhealthy or just skip it altogether. See my previous post with some simple framework for make-ahead breakfasts that are completely customizable and help to solve this problem.
For dinners, however, it gets a little more challenging. Dinners usually take longer to make and you are making it for your whole family (you don’t want to make several different dinners!
You want one healthy dinner that everyone will love that you can also feel good about eating to maintain your figure and your health!)
The below meals are healthy are easy to make while still being budget-friendly and your whole family will love them! (even picky toddlers!)
Salmon Bake
I love to use salmon because of the healthy fats (omega-3s) and it is my kid’s favorite fish. Since salmon already has so much flavor, you don’t need to really add much to it. If you choose to use another fish like cod or tilapia you will need more seasoning since it doesn’t really have much flavor on it’s own.
You need about 4oz-6oz salmon per person. I like to use some veggies tossed in olive oil, salt and pepper and any other spices you may want and lay it in a single layer and top with the fish. Top with some lemon juice and lemon slices and bake at 400°F for about 20-25 minutes
BASE RECIPE FOR 1 SERVING
4oz – 6oz salmon filet
1 lemon (squeeze half the juice over the veggies & slice the other half and lay over the fish)
salt & pepper (to taste)
***pinch of seasoning (I like garlic powder, onion powder or lemon-pepper)
olive oil (to brush over the fish before seasoning & to toss the veggies in)
OPTIONAL VEGGIES:
***1 carrot (peel and make sure to slice thin so it cooks all the way through. Make sure to save those carrot peels to make broth for other meals!)
*** about 5 whole grape or cherry tomatoes (no chopping required! This adds some more liquid to help the other veggies cook as well and also has a wonderful “pop” when you eat them that my family and I love)
***about half a bunch of asparagus (make sure to bend so that the ends of the stalks snap off at natural position. Asparagus is a diuretic so it really helps you to de-bloat. Also it doesn’t take long to cook and pairs well with most proteins)
***about half a bunch of kale (de-stem the kale and massage the kale to soften. this also allows the kale to absorb more of the olive oil and seasoning. This is the best way to introduce your kids to a nutrient-packed green veggie like kale. Make sure to save those kale stems to make broth for other meals!)
***1/2 a bell pepper (cut into strips)
***4oz sliced mushrooms (these absorb sooo much of the juices and flavor. They are my favorite and my kids love it too!)
***zucchini or yellow squash (cut into rounds about 1/2″ wide. If you cut them too thin they will shrivel up into nothing. My kids love zucchini and I grow more zucchini than I know what to do with in my garden.)
INSTRUCTIONS:
1. Preheat the oven to 400°F.
2. Chop veggies of choice and toss in a bowl with olive oil, lemon juice, salt, pepper and any other seasonings
3. Lay veggies out on a sheet pan in a single layer and top with salmon fillet. The juices of the fish will drip onto the veggies below helping to infuse the flavor into those veggies
4. Brush olive oil lightly over the fish and sprinkle with a pinch of salt and pepper
5. Slice the remaining half of the lemon and lay over top of the fish. The lemon will release juice as it cooks into the fish
6. Bake for about 20 minutes
Fish En Papillote
You can use any fish (but again, I like to use salmon). This is very similar to the Salmon Bake recipe above, except everything is steamed within it’s own little paper “purse”. Also, since this is steamed it is much healthier, cooks quickly, and the juice from inside the paper can easily be poured over a side of quinoa or orzo as a sauce.
If you haven’t heard of en papillote (French for “in paper”) It is where you bake fish inside of a little “purse” or “pocket” that you make out of parchment paper. This results in a very tender and juicy fish and since all of the juices are contained within the paper, any veggies you place in there are infused with that flavor as well. It is easy, healthy, and DELICIOUS. It is also great for kids since they love the presentation (which looks much fancier than it actually is).
In addition to its fancy French name, fish en papillote also feels extra special to eat. I love preparing fish this way for guests. Everyone gets his or her own little parchment present, and no matter how old you are, presents are fun.
Plus, since you can assemble the packets hours in advance then hold them in the refrigerator, fish en papillote with vegetables is a great make-ahead dinner for entertaining and busy weeknights.
BASE RECIPE FOR 1 SERVING
4oz – 6oz fish filet (I like to use salmon)
1 lemon (squeeze half the juice over the fish & slice the other half and lay over the fish)
salt & pepper (to taste)
***pinch of seasoning (I like garlic powder, onion powder or lemon-pepper)
olive oil (to brush over the bottom of your parchment paper “purse”)
VEGGIE OPTIONS:
***carrot (peel and make sure to slice thin so it cooks all the way through. Make sure to save those carrot peels to make broth for other meals!)
*** a few whole grape or cherry tomatoes (no chopping required! This adds some more liquid to help the other veggies cook as well and also has a wonderful “pop” when you eat them that my family and I love)
***about 6 stalks of asparagus (make sure to bend so that the ends of the stalks snap off at natural position. Asparagus is a diuretic so it really helps you to de-bloat. Also it doesn’t take long to cook and pairs well with most proteins)
***a haldful of kale (de-stem the kale and massage the kale to soften. this also allows the kale to absorb more of the olive oil and seasoning. This is the best way to introduce your kids to a nutrient-packed green veggie like kale. Make sure to save those kale stems to make broth for other meals!)
***some bell pepper strips
***zucchini or yellow squash (cut into rounds about 1/2″ wide. If you cut them too thin they will shrivel up into nothing. My kids love zucchini and I grow more zucchini than I know what to do with in my garden.)
***a few baby bella mushrooms (these absorb sooo much of the juices and flavor. They are my favorite and my kids love it too!)
***sugar snap peas (My kids love these and they cook so quickly)
INSTRUCTIONS:
1. Preheat the oven to 425°F.
2. Lay out some Parchment paper (about 12″ x 12″) and brush a little olive oil in the center
3. Chop veggies of choice and lay in a single layer at the center of the parchment paper and top with the fish
4. Squeeze juice of half a lemon over the fish and sprinkle with salt, pepper and any other seasonings
5. Add 2-3 lemon slices over the top of the fish
***OPTIONAL: add a small pat of butter or margarine (like SmartBalance) for a little more flavor
6. Fold the parchment paper up all around the edges, rolling the ends to help keep it sealed.
7. Place all the parchment paper “purses” on a baking sheet and bake in the oven on the top rack for about 20 minutes
8. Place a “purse” on each person’s plate and carefully open the paper (Be careful and do it for your kids, the steam can be very hot once you open it).
9. Serve with a side of quinoa or orzo with the juices of the pouch poured on top
Baking Dish Dinner
This is something that I prep over the weekend. I take a large gallon ziplock bag and fill with veggies and raw chicken cut into cubes. I pour in some olive oil, salt, pepper, other seasonings and toss it all around in the bag. I place these bags in the fridge and on a busy weeknight I just set the oven at 375°F and dump the contents of one of the bags into a large glass baking dish and bake for 40 minutes.
BASE RECIPE FOR 1 SERVING:
4oz – 6oz boneless, skinless chicken breast (cut into 1″ cubes)
1T olive oil
salt & pepper to taste
***1T seasoning (I like garlic powder, onion powder or lemon-pepper)
VEGGIE OPTIONS (about 2-3 cups per person:
***whole grape or cherry tomatoes (no chopping required! This adds some more liquid to help the other veggies cook as well and also has a wonderful “pop” when you eat them that my family and I love)
***green beans (trim the stems)
***bell pepper strips
***zucchini or yellow squash (cut into rounds about 1/2″ wide. If you cut them too thin they will shrivel up into nothing. My kids love zucchini and I grow more zucchini than I know what to do with in my garden.)
***baby bella mushrooms (these absorb sooo much of the juices and flavor. They are my favorite and my kids love it too!)
***brussel sprouts (yes! my kids even eat brussel sprouts!!! They are sooo healthy and don’t need to be intimidating. Slice the brussel sprouts in quarters to help ensure that they cook enough to get nice and soft
***broccoli & cauliflower (I buy the whole head and cut the pieces myself and save the stalks to make broth for other meals!)
***butternut squash & sweet potato (make sure to peel & cut these into smaller / thinner pieces to ensure that they cook fully and aren’t too hard! I like to do no bigger than 1″ cubes)
INSTRUCTIONS (MAKE-AHEAD):
1. Chop your choice of veggies and the chicken and add all to a large gallon zip-lock bag with olive oil and seasonings.
2. shake the bag to make sure that all veggies and chicken are evenly coated in oil and seasoning. Leave in the fridge throughout the week for a quick weeknight meal without needing active cooking.
On weeknights when I am running home late from the office I will call my husband and just ask him to preheat the oven and dump one of these bags into a baking dish and bake for 40m. By the time I get home, dinner is ready!
INSTRUCTIONS (TO COOK):
1. Preheat the oven to 375°F.
2. Empty one of the bags into a glass baking dish & bake for 40 minutes!
Shrimp, Veggies and Quinoa
I like to buy bags of frozen shrimp from Trader Joes or from Stop & Shop when they are on sale. They defrost quickly, they have a good amount of protein without a lot of fat and they also cook quickly. Having them always in my freezer makes it easy to throw together. I either can simply steam them if I don’t have time to fully defrost and then I will just drizzle a little olive oil and lemon on top or if I have time I will quickly marinate them in minced garlic, lemon zest, lemon juice, salt and pepper. Then I will cook them in my cast-iron for about 2 minutes each side (just make sure they are opaque before flipping. Then once they are done I will add just a couple tablespoons of liquid to the pan (either white wine, broth, lemon juice or just water) to help de-glaze the pan and then I quickly place a lid over the top for just a minute. This helps to make sure that the inside is fully cooked by steaming but also give we some very flavorful liquid to pour over some quinoa or pastina. I serve with a side salad and some asparagus or steamed broccoli tossed in olive oil & salt on the side
BASE RECIPE FOR 1 SERVING
6 oz shrimp
1T olive oil
salt & pepper to taste
***1T seasoning (I like garlic powder, onion powder or lemon-pepper)
2-3 cloves garlic (minced)
lemon (juiced & zested)
OPTIONAL ADDITIONS:
***1 tsp spice (I like pumpkin spice or cinnamon)
***Top with fresh or frozen fruit (frozen fruit will melt and add more liquid to the oats. so if you choose this option, add a little less milk to compensate for that)
***Top with 1T nuts or seeds (I like to use pumpkin seeds, slivered almonds or walnuts)
INSTRUCTIONS:
1. Toss the shrimp in olive oil, salt, pepper, garlic, lemon juice & zest and any other seasonings
2. Cook shrimp in cast-iron skillet for 2m each side
3. Add a splash of white wine, lemon juice, water or broth (if you made broth ice cubes, this is where you can use those!)
4. Serve with some quinoa (with the juices poured over the top) and with some steamed or roasted veggies on the side
Easy Turkey Meatballs
I have tried so many times to get my kids to eat meatballs and they have never liked them…until NOW! These are juicy & moist and don’t even need sauce.
INGREDIENTS:
1 lb ground turkey (there is good protein but less fat)
1/3c dried breadcrumbs (Italian seasoned. I pretty much always have these in my pantry)
1/3c grated parmesan cheese (I have used both the shelf-stable powder-y version you find at the grocery and also the fresh grated cheese you find i the dairy aisle and both work great)
1T dried parsley
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried oregano
1/4 tsp black pepper
1 egg
2 T olive oil (separated)
INSTRUCTIONS:
1. Heat oven to 375°F.
2. Mix all dry ingredients in a large bowl (breadcrumbs, cheese, and all herbs & seasonings). Mix them very well
3. Add the turkey to the bowl and make sure that it is lightly covered in the dry mixture on all sides
4. Beat the egg and pour over the meat mixture. Very gently fold the mixture using just your hands to make sure that all of the dry ingredients are incorporated (just barely). Do not push down hard on the meat mixture. This will make the meatballs very dry and dense!
5. Line a baking sheet with foil and lightly spray with non-stick spray
6. Use an ice-cream scooper to make 20 meatballs about 1 1/2″ in diameter and spread them evenly out on the baking sheet
7. Brush the remaining 1T of olive oil over the meatballs (this makes such a difference and adds sooo much moisture and flavor!)
8. Bake for 15 minutes
You can make these and freeze them for later use by shaping them and laying on a cutting board in the freezer until firm and then transferring them to a zip-lock freezer bag. Just take them out of the freezer the night before you want to use and bake as indicated above!
Posted In: Food