Quick and Healthy Dinner Recipes: Easy Meals for Busy Weeknights

Many people say, “I don’t have time to cook healthy dinners” or “I don’t know what to make for dinner.” As a registered dietitian, I know that preparing quick and healthy meals doesn’t have to be complicated or time-consuming. Below are some of my favorite easy, nutritious dinner recipes that you can make in under an hour—perfect for busy weeknights!

1. One Pan Roasted Potatoes, Sausage, and Peppers

Source: Skinnytaste

Nutrition Information (per serving, 4 servings): 325 Calories, 11.5g Fat, 33g Carbs, 22.5g Protein, 587mg Sodium, 4g Fiber

Ingredients:

• 1.5 lb potatoes (russet or new), cut into 1" x 1/2" pieces

• 1 medium onion, peeled and quartered

• 2 red bell peppers, cut into 1" pieces

• 2 tsp extra virgin olive oil

• Kosher salt & fresh cracked pepper to taste

• 1 tsp rosemary (fresh or dry)

• 1/2 tsp garlic powder

• Olive oil spray

• 1 lb Italian chicken sausage, sliced

Directions:

1. Preheat oven to 375°F and spray baking sheet with olive oil.

2. Toss potatoes, onions, peppers, olive oil, salt, pepper, rosemary, and garlic powder in a large bowl. Spread on sheet and bake 15 minutes.

3. Add sausage and bake an additional 25-35 minutes, tossing occasionally until potatoes are tender.

2. Summer Crispy Tostada

Source: Grain Foods Foundation

Ingredients:

• 12 corn tostada shells

• 1.5 cups black beans (cooked or canned, drained & rinsed)

• 1.5 cups queso fresco or goat cheese, crumbled

• 6 lettuce leaves (iceberg or romaine, shredded)

• Salsa: 3 tomatoes, 1/4 cup cilantro, 1/4 cup red onion, 2 tbsp lime juice, 1 tbsp hot sauce

Directions:

1. Toast tostadas lightly.

2. Mix salsa ingredients in a bowl.

3. Top each tostada with beans, cheese, lettuce, and salsa. Serve immediately.

3. Balsamic Berry and Turkey Salad Sandwich

Source: Grain Foods Foundation

Ingredients:

• 4 oz skinless turkey breast, chopped

• 1/2 cup fresh strawberries, chopped

• 2 tbsp chopped pecans

• 2 tbsp light mayo or Greek yogurt

• 1 tbsp balsamic vinegar

• 2 green onions, sliced

• 4 slices 100% whole grain bread

• 2 romaine leaves

Directions:

1. Mix vinegar and mayo until smooth. Add turkey, strawberries, pecans, and onions. Refrigerate 30 minutes.

2. Assemble sandwiches with mixture and romaine leaves. Serve chilled.

4. Quick Penne Pasta with Veggies

Source: EatRight.org

Nutrition Information (per 1-cup serving, 8 servings): 265 Calories, 6g Fat, 41g Carbs, 12g Protein, 15mg Sodium, 7g Fiber

Ingredients:

• 8 oz uncooked penne pasta

• 2 tbsp extra-virgin olive oil

• 2 cloves garlic, minced

• 16 oz frozen broccoli, thawed

• 16 oz canned garbanzo beans, drained & rinsed

• 1 medium red bell pepper, sliced

• 1/2 tsp salt

• 1/4 cup Parmesan cheese

• Black pepper to taste

Directions:

1. Cook pasta as directed.

2. Sauté garlic in olive oil 5 minutes. Add broccoli, beans, pepper, water, and salt; steam 5-7 minutes.

3. Toss pasta with veggies and top with Parmesan cheese and black pepper.

5. Quinoa Fiesta Bowl

Source: Me!

Ingredients:

• 2/3 cup cooked quinoa

• 1/3 cup frozen black-eyed peas, steamed

• 2/3 cup black beans, drained & rinsed

• 3 tbsp salsa

• 1/4 cup shredded reduced-fat cheese

• 1/3 cup chopped mini sweet peppers

• 1/3 cup chopped red onion

• Toppings: cilantro, lime juice, 1/4 tsp chili powder, 2 tbsp avocado, light sour cream or Greek yogurt

Directions:

1. Mist a pan with olive oil and sauté black-eyed peas, peppers, and onions until slightly charred.

2. Mix in quinoa, beans, salsa, and cheese; stir until cheese melts.

3. Transfer to a bowl, top with avocado, lime juice, chili powder, and light sour cream. Serve warm.