Foodie Friday: 4 Options For A Quick, Yet Healthy, Family Dinner

Eating at home is a great way to enjoy valuable family time, save money and eat healthier.

Busy schedules, though, can make preparing family meals every night difficult. Renee Covey, RD, LD, CDE, dietitian at Gwinnett Medical Center offers these four options to help you get a healthy meal on the table with less time and effort:

Dinner option 1: Enlist Help

Involve the whole family in planning and preparing meals. Start with recipe ideas and accept volunteers to wash, chop, season, assemble or cook the recipe.

One terrific idea for a family-friendly meal is fajitas -- someone can grill the protein, someone else can chop the peppers and onions, while the third person can prepare the shells and dish up fat free sour cream or plain Greek yogurt on the side. If you’re watching calories, it’s easy to pass on the shells yourself and enjoy the tasty protein and vegetables.

Dinner option 2: Foil Baking or Grilling

For a meal with easy clean up, spray aluminum foil with cooking spray, assemble pre‐chopped vegetables with your favorite protein such as chicken or fish on top. Drizzle with olive oil and lemon juice. Add salt and pepper to taste. Baking time or temperature will vary, so check some recipes online for guidelines.

Dinner option 3: Toss & Roast

Chop your favorite vegetables and season them with olive oil, salt and pepper to taste. Place in large baggie and toss to coat evenly. Spread on cookie sheet and roast. Add to a rotisserie chicken from your favorite deli.

Dinner option 4: Meal in a Crock Pot

Use a cookbook or the Internet to explore recipes for “all in one crockpot meals.” Be sure to use lean meats, skinless chicken, and only small amounts of fats to keep this option healthy.

Here’s a fast, easy recipe your family will love:

Honey Mustard Roasted Chicken with Vegetables

4 boneless, skinless chicken breasts, flattened
3 medium yellow potatoes, sliced thinly
4 carrots, peeled and sliced thinly
1 onion, peeled and sliced thinly
2 tablespoons warm honey
3 tablespoons prepared mustard
1 tablespoon mustard powder
Preheat oven to 425 degrees. Combine vegetables and place in a large shallow roasting pan. Place chicken on top. Combine honey and mustards. Spread on top of chicken. Drizzle any extra over vegetables. Bake covered until the chicken is done and vegetables tender, about 25 minutes.

For more easy and tasty dinner recipes, browse GwinnettMedical Center’s boards on Pinterest.


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