Delicious and Nutritious: 5 Healthy Dinner Ideas
Eating healthy dinners is essential for maintaining a balanced diet. It can be challenging to come up with new, nutritious meal ideas every night, which is why we’ve compiled five delicious and easy-to-make dinner recipes that are both tasty and good for you!
Recipe 1: Chicken and Veggie Stir Fry
Ingredients:
2 tablespoons olive oil
4 boneless, skinless chicken breasts, sliced into thin strips
3 cups mixed vegetables (such as broccoli, carrots, bell peppers)
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon soy sauce
Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned on all sides, about 5 minutes.
3. Remove the chicken from the pan and set aside.
4. In the same skillet, add the mixed vegetables, garlic, and ginger. Cook until tender, about 5 minutes.
5. Return the chicken to the skillet and stir in the soy sauce. Season with salt and pepper to taste.
6. Serve hot over brown rice or quinoa.
This flavorful stir fry is packed full of vitamins and minerals from the veggies, while also providing lean protein from the chicken. Plus, it’s quick and easy to make, making it perfect for busy weeknights.
Recipe 2: Quinoa Salad with Grilled Chicken
Ingredients:
1 cup uncooked quinoa
2 cups water
2 boneless, skinless chicken breasts, marinated in your favorite mixture of herbs and spices
2 cups mixed greens
1/2 red onion, chopped
1/2 avocado, sliced
1 lemon, juiced and zested
Instructions:
1. Rinse the quinoa thoroughly under cold running water.
2. Combine the quinoa and water in a small pot and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until all the liquid has been absorbed.
3. While the quinoa is cooking, preheat your grill to medium-high heat.
4. Grill the chicken until cooked through, about 8-10 minutes per side.
5. In a large bowl, combine the cooked quinoa, mixed greens, red onion, avocado, and lemon juice and zest. Toss to mix well.
6. Slice the chicken and serve over the top of the salad.
Quinoa is an excellent source of protein, fiber, and other important nutrients, while the grilled chicken adds even more protein and flavor to this refreshing summer salad.
Recipe 3: Baked Sweet Potato with Tuna and Avocado
Ingredients:
2 large sweet potatoes, washed and pierced with a fork
2 cans solid white tuna, drained and flaked
1 ripe avocado, sliced
1/4 cup chopped fresh parsley
Juice of 1/2 lime
Instructions:
1. Preheat your oven to 400°F.
2. Place the sweet potatoes on a baking sheet and roast for 30-40 minutes, or until tender when poked with a fork.
3. Meanwhile, in a medium bowl, combine the tuna, avocado, parsley, and lime juice. Mix well to combine.
4. When the sweet potatoes are done, slice them open lengthwise and mash each half slightly with a fork.
5. Top each sweet potato half with the tuna and avocado mixture.
Sweet potatoes are high in beta-carotene, which is great for eye health, while tuna provides plenty of omega-3 fatty acids and protein. The creamy avocado adds healthy monounsaturated fats and makes this dish extra satisfying.
Recipe 4: Turkey Chili with Brown Rice
Ingredients:
1 pound ground turkey
1 onion, chopped
2 cloves garlic, minced
1 green bell pepper, chopped
1 can diced tomatoes
1 can kidney beans, drained and rinsed
1 teaspoon cumin
1 teaspoon chili powder
Salt and pepper to taste
1 cup brown rice
Instructions:
1. In a large pot, cook the turkey over medium-high heat until browned.
2. Add the onion, garlic, and green bell pepper to the pot and cook until softened, about 5 minutes.
3. Pour in the diced tomatoes, kidney beans, cumin, chili powder, salt, and pepper. Stir to combine.
4. Bring the chili to a boil, then reduce heat to low and let simmer for at least 30 minutes.
5. While the chili is cooking, prepare the brown rice according to package instructions.
Turkey is a lean source of protein, while brown rice provides fiber and complex carbohydrates. This hearty chili is perfect for cool fall nights and will keep you feeling full for hours.
Recipe 5: Lentil Soup with Whole Wheat Bread
Ingredients:
1 cup green lentils
2 celery stalks, chopped
2 carrots, chopped
1 onion, chopped
2 cloves garlic, minced
2 bay leaves
4 cups vegetable broth
1/2 teaspoon dried thyme
Salt and pepper to taste
2 slices whole wheat bread, toasted and rubbed with garlic
Instructions:
1. In a large pot, combine the lentils, celery, carrots, onion, garlic, bay leaves, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and let simmer for 30-40 minutes, or until the lentils are tender.
2. While the soup is cooking, toast the two slices of whole wheat bread and rub one slice with a halved garlic clove.
3. Serve the soup hot, garnished with the toasted garlic bread.
Lentils are another great source of protein and fiber, while whole wheat bread provides complex carbohydrates and B vitamins. This simple yet filling soup is sure to become a family favorite.