One-Pan Roasted Chicken and Veggies
Weeknight dinners just got easier! Toss chicken pieces and your favorite chopped vegetables (broccoli, carrots, potatoes, bell peppers – get creative!) with olive oil, herbs (rosemary and thyme are great), salt, and pepper. Spread everything on a single baking sheet and roast until the chicken is cooked through and the veggies are tender. This is a complete meal in one pan, minimizing cleanup and maximizing flavor. You can easily adapt this to different vegetables based on what’s in season or what your family prefers. Leftovers are great for lunch the next day too!
Lentil Soup: A Hearty and Healthy Option
Lentil soup is a fantastic source of protein and fiber, keeping everyone full and satisfied. Brown or green lentils work well. Sauté onions, carrots, and celery, then add lentils, vegetable broth, diced tomatoes, and your favorite spices (cumin, coriander, turmeric are all delicious). Simmer until the lentils are tender. A squeeze of lemon juice at the end brightens the flavors. This soup is easily customizable – add spinach, kale, or other greens for extra nutrients. It’s also a great way to use up leftover vegetables.
Sheet Pan Salmon with Asparagus and Sweet Potatoes
Salmon is packed with omega-3 fatty acids, which are essential for brain health and overall well-being. This recipe is another sheet pan winner! Toss asparagus and sweet potato chunks with olive oil, salt, and pepper. Place salmon fillets on the same pan and bake until the salmon is cooked through and the vegetables are tender. A drizzle of lemon juice adds a refreshing touch. This meal is quick, easy, and provides a healthy dose of protein and healthy fats.
Turkey Meatloaf with Mashed Sweet Potatoes
Meatloaf gets a healthy makeover! Instead of ground beef, use ground turkey for a leaner protein source. Mix the ground turkey with breadcrumbs, an egg, chopped onions, and your favorite herbs and spices. Shape into a loaf and bake until cooked through. Serve with mashed sweet potatoes instead of regular mashed potatoes for a boost of vitamins and fiber. A dollop of ketchup or a homemade tomato sauce on top adds extra flavor.
Chicken Stir-Fry with Brown Rice
Stir-fries are a fantastic way to get a variety of vegetables into your family’s diet. Use chicken breast (or tofu for a vegetarian option) and a mix of colorful vegetables like broccoli, carrots, snap peas, and bell peppers. Stir-fry in a little olive oil with soy sauce, ginger, and garlic. Serve over brown rice for added fiber and nutrients. You can easily adjust the vegetables and sauces to suit your family’s preferences. This is a great way to use up leftover rice as well.
Homemade Chicken Nuggets with Baked Sweet Potato Fries
Kids (and adults!) love chicken nuggets, but the store-bought versions are often loaded with unhealthy ingredients. Make your own healthier version by cutting chicken breast into nugget shapes, breading them with whole-wheat breadcrumbs, and baking until golden brown. Serve with baked sweet potato fries instead of regular fries for a healthier twist. You can experiment with different breading options, such as panko breadcrumbs or crushed nuts, for added flavor and texture. This offers a healthier alternative to traditional fast-food favorites.
Quinoa Salad with Black Beans, Corn, and Avocado
This vibrant salad is packed with protein, fiber, and healthy fats. Quinoa is a complete protein, meaning it contains all nine essential amino acids. Cook quinoa according to package directions. Combine with black beans, corn, diced avocado, chopped red onion, and a lime vinaigrette. This salad is perfect for a light lunch or a side dish. You can add grilled chicken or shrimp for extra protein. It’s also a great make-ahead meal for busy weeknights.
Pasta with Marinara Sauce and Hidden Vegetables
Even picky eaters can enjoy healthy pasta dishes! Puree vegetables like carrots, zucchini, and squash into your marinara sauce for a sneaky way to add extra nutrients without altering the taste significantly. Use whole wheat pasta for added fiber. Serve with a side salad for a well-rounded meal. This is a great way to get kids to eat their vegetables without a fight! Click here about healthy food for family
