Eating a healthy, balanced dinner can be challenging, especially during busy weeknights. However, with a little planning and some simple recipes, it’s possible to create delicious and nutritious meals for the whole family. In this article, we’ll explore 9 easy healthy recipes for dinner that are good for you and packed with flavor.
9 Easy Healthy Recipes for Dinner
1. Grilled Salmon with Roasted Vegetables
Salmon is a fantastic source of omega-3 fatty acids, which are essential for heart health and brain function. This recipe combines salmon’s richness with the sweetness of roasted vegetables for a satisfying and nutrient-dense meal.
Ingredients:
– 4 salmon fillets (about 6 oz each)
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– 2 tsp dried dill
– Salt and pepper to taste
– 1 head broccoli, cut into florets
– 2 zucchini, sliced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. combine the salmon fillets, olive oil, lemon juice, garlic, dill, salt, and pepper in a shallow dish. Cover and marinate in the refrigerator for 30 minutes to 1 hour.
2. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
3. toss the broccoli, zucchini, red bell pepper, and yellow bell pepper with olive oil, salt, and pepper in a large bowl.
4. Spread the vegetables in a single layer on the prepared baking sheet.
5. Grill the salmon fillets for 4-5 minutes per side or until cooked through and flaky.
6. Roast the vegetables in the oven for 20-25 minutes or until tender and lightly browned.
7. Serve the grilled salmon with the roasted vegetables and your choice of quinoa or brown rice.
2. Chicken Stir-Fry with Vegetables
Stir-fries are a great way to pack a lot of vegetables into a single dish. This recipe features lean chicken breast and a variety of colourful veggies, all tossed in a flavorful sauce.
Ingredients:
– 1 lb boneless, skinless chicken breasts cut into bite-sized pieces
– 2 tbsp sesame oil
– 2 cloves garlic, minced
– 1 tbsp grated fresh ginger
– 1 head broccoli, cut into florets
– 2 carrots, sliced
– 1 cup snap peas
– 2 tbsp low-sodium soy sauce
– 1 tbsp rice vinegar
– 1 tsp honey
– Salt and pepper to taste
– Cooked brown rice or cauliflower rice for serving
Instructions:
1. Heat the sesame oil in a large skillet or wok over high heat.
2. Add the chicken and stir-fry for 3-4 minutes or until lightly browned.
3. Add the garlic and ginger and stir-fry for 1 minute, until fragrant.
4. Add the broccoli, carrots, and snap peas. Stir-fry for 5-7 minutes or until the vegetables are tender-crisp.
5. whisk the soy sauce, rice vinegar, and honey in a small bowl.
6. Add the sauce to the skillet and toss to coat the chicken and vegetables.
7. Season with salt and pepper to taste.
8. Serve the stir-fry over cooked brown rice or cauliflower rice.
3. Baked Cod with Lemon and Herbs
Cod is a mild, flaky white fish that is high in protein and low in fat. This simple baked cod recipe is flavoured with lemon, garlic, and fresh herbs for a delicious and easy dinner.
Ingredients:
– 4 cod fillets (about 6 oz each)
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
– 1 lb green beans, trimmed
– 2 medium sweet potatoes, peeled and cut into wedges
Instructions:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. combine the cod fillets, olive oil, lemon juice, garlic, parsley, dill, salt, and pepper in a shallow dish. Cover and let marinate for 15 minutes.
3. Place the cod fillets on the prepared baking sheet.
4. In a large bowl, toss the green beans and sweet potato wedges with olive oil, salt, and pepper.
5. Arrange the vegetables around the cod fillets on the baking sheet.
6. Bake for 15-20 minutes until the cod is opaque and flakes easily with a fork, and the vegetables are tender.
7. Serve the baked cod with roasted green beans and sweet potato wedges.
4. Turkey Meatballs with Zucchini Noodles
Turkey meatballs are a healthier alternative to traditional beef meatballs, and they pair perfectly with zucchini noodles for a low-carb, gluten-free meal.
Ingredients:
– 1 lb ground turkey
– 1 egg
– 1/2 cup whole-wheat breadcrumbs
– 1/4 cup grated Parmesan cheese
– 2 cloves garlic, minced
– 2 tbsp chopped fresh parsley
– 1 tsp dried oregano
– Salt and pepper to taste
– 4 medium zucchini, spiralized or julienned
– 2 cups marinara sauce
– Grated Parmesan cheese for serving
Instructions:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. combine the ground turkey, egg, breadcrumbs, Parmesan cheese, garlic, parsley, oregano, salt, and pepper in a large bowl. Mix well.
3. Place the mixture into 1-inch meatballs on the prepared baking sheet.
4. Bake for 15-20 minutes until the meatballs are cooked and lightly browned.
5. heat the marinara sauce over medium heat in a large skillet.
6. Add the zucchini noodles to the sauce and toss to coat.
7. Serve the zucchini noodles with the turkey meatballs and add grated Parmesan cheese.
5. Vegetable Frittata
Frittatas are versatile and easy-to-make dishes that can be enjoyed for breakfast, lunch, or dinner. This vegetable frittata is packed with nutrient-dense veggies, making it a great meatless meal.
Ingredients:
– 8 eggs
– 1/4 cup unsweetened almond milk
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup chopped spinach
– 1 cup cherry tomatoes, halved
– 1/2 cup crumbled feta cheese
– Side salad and whole-grain toast for serving
Instructions:
1. Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish with nonstick cooking spray.
2. whisk the eggs, almond milk, salt, and pepper in a large bowl.
3. Heat the olive oil in a large skillet over medium heat.
4. Add the onion, garlic, and sauté for 2-3 minutes or until fragrant and translucent.
5. Add the spinach and cherry tomatoes and cook for 2-3 minutes, or until the spinach is wilted and the tomatoes are slightly softened.
6. Pour the egg mixture into the prepared pie dish.
7. Sprinkle the sautéed vegetables and feta cheese over the top.
8. Bake for 25-30 minutes until the frittata is set and lightly golden on top.
9. Serve the frittata warm, with a side salad and whole-grain toast.
6. Grilled Chicken Salad with Avocado and Strawberries
This colourful and flavorful salad features grilled chicken breast, creamy avocado, sweet strawberries, and a tangy balsamic vinaigrette. It’s a perfect light and refreshing dinner option.
Ingredients:
– 2 boneless, skinless chicken breasts
– 1 tbsp olive oil
– Salt and pepper to taste
– 8 cups mixed greens
– 1 avocado, diced
– 1 cup sliced strawberries
– 2 tbsp balsamic vinegar
– 1 tbsp olive oil
– 1 tsp Dijon mustard
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. Preheat the grill or grill pan to medium-high heat.
2. Brush the chicken breasts with olive oil and season with salt and pepper.
3. Grill the chicken for 5-7 minutes per side until cooked through and no longer pink in the centre. Let rest for 5 minutes, then slice or chop.
4. combine the mixed greens, avocado, and strawberries in a large bowl.
5. whisk together the balsamic vinegar, olive oil, Dijon mustard, honey, salt, and pepper in a small bowl.
6. Add the grilled chicken to the salad and drizzle with the balsamic vinaigrette.
7. Toss to coat and serve immediately.
7. Lentil and Sweet Potato Curry
Lentils are a great source of plant-based protein and fibre, making them a nutritious addition to this flavorful curry. Sweet potatoes add a natural sweetness and creamy texture to the dish.
Ingredients:
– 1 cup dry brown lentils, rinsed
– 1 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tbsp grated fresh ginger
– 2 tsp curry powder
– 1 tsp ground cumin
– 1/4 tsp cayenne pepper (optional)
– 1 (13.5 oz) can coconut milk
– 1 cup vegetable broth
– 2 medium sweet potatoes, peeled and cubed
– 2 cups baby spinach
– Salt and pepper to taste
– Cooked basmati rice and naan bread for serving
Instructions:
1. In a large pot, cover the lentils with water and bring to a boil. Reduce heat and simmer for 15-20 minutes or until tender. Drain and set aside.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the onion and sauté for 3-4 minutes or until translucent.
4. Add the garlic, ginger, curry powder, cumin, and cayenne (if using). Cook for 1 minute, stirring constantly, until fragrant.
5. Stir in the coconut milk, vegetable broth, and sweet potatoes. Bring to a simmer and cook for 10-15 minutes until the sweet potatoes are tender.
6. Add the cooked lentils and spinach to the skillet. Cook for 2-3 minutes or until the spinach is wilted.
7. Season with salt and pepper to taste.
8. Serve the lentil and sweet potato curry over cooked basmati rice, with naan bread on the side.
8. Baked Stuffed Portobello Mushrooms
These baked stuffed portobello mushrooms make a delicious and satisfying meatless main dish. The quinoa, feta, and roasted red pepper filling are packed with flavour and texture.
Ingredients:
– 4 large portobello mushroom caps, stems removed and chopped
– 1 tbsp olive oil
– 1/2 cup cooked quinoa
– 1/2 cup crumbled feta cheese
– 1/2 cup chopped roasted red peppers
– 2 tbsp chopped fresh basil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Brush the mushroom caps with olive oil and place them on the prepared baking sheet, gill-side up.
3. combine the chopped mushroom stems, quinoa, feta cheese, roasted red peppers, and basil in a medium bowl. Season with salt and pepper.
4. Divide the filling evenly among the mushroom caps, pressing it gently into the caps.
5. Bake for 15-20 minutes until the mushrooms are tender and the filling is hot and bubbly.
6. Serve the baked stuffed portobello mushrooms warm.
9. Shrimp Scampi with Zucchini Noodles
This lightened-up version of shrimp scampi swaps traditional pasta for zucchini noodles, making it a low-carb and gluten-free option that’s still full of flavour.
Ingredients:
– 1 lb large shrimp, peeled and deveined
– 2 tbsp olive oil
– 3 cloves garlic, minced
– 1/4 cup dry white wine
– 2 tbsp lemon juice
– 2 tbsp unsalted butter
– 2 tbsp chopped fresh parsley
– Salt and pepper to taste
– 4 medium zucchini, spiralized or julienned
Instructions:
1. heat the olive oil over medium heat in a large skillet.
2. Add the shrimp, garlic, and sauté for 2-3 minutes, or until the shrimp are pink and opaque.
3. Add the white wine, lemon juice, and butter to the skillet. Cook for 2-3 minutes, stirring frequently, until the sauce is slightly thickened.
4. Remove from heat and stir in the parsley. Season with salt and pepper to taste.
5. In a large bowl, toss the zucchini noodles with the shrimp scampi sauce until well coated.
6. Serve the shrimp scampi with zucchini noodles immediately.
Conclusion:
Eating a healthy dinner doesn’t have to be complicated or time-consuming. By incorporating lean proteins, fresh vegetables, and whole grains into simple Easy Healthy Recipes for Dinner, you can create delicious and nutritious meals for the whole family.
The nine Easy Healthy Recipes for Dinner featured in this article showcase a variety of flavours and cooking methods, from grilled salmon and roasted vegetables to stir-fried chicken and lentil curry. Each recipe is easy to prepare and packed with essential nutrients to support overall health and well-being.
When planning your weekly meals, incorporate various easy healthy recipes for dinner. Mix and match different proteins, vegetables, and grains to keep things interesting and ensure you get a wide range of nutrients.
Remember, healthy eating is a lifestyle, not a short-term fix. Making small, sustainable changes to your dinner routine and focusing on whole, unprocessed foods can improve your overall health and energy levels while enjoying delicious and satisfying meals.
So, don’t be afraid to experiment in the kitchen and try new recipes. You can make nutritious eating a regular routine with creativity and these easy healthy dinner ideas. Bon appétit!