3 Healthy Meals To Cook For A Hungry Family
When it comes to meal time with the family it can be difficult to decide what food you exactly want to eat and that is just choosing for yourself!
So when it comes to deciding about meals that the whole family wants to eat, you have to take a lot of things into consideration. You need to consider what foods everyone likes and what people don’t like plus also ensuring that the meal is tasty and easy to cook within the amount of time you have that day. It can be stressful!
Most importantly you can’t be feeding your family junk food everyday either because that does more harm than good.
Therefore, it is important that you have a meal plan in place that not only is suitable for everyone’s dietary needs but also something that is healthy that tastes good and that you can cook after working long hours of the day in a 9-5 job.
The 3 Best Healthy & Quick Meals To Cook For The Family
Throughout this cooking blog we will give you three of the best healthy and quick meal ideas that you can cook and prepare for the whole family. They are easy to make, healthy and most importantly delicious no matter what type of food you enjoy eating.
- Grilled chicken with roast vegetables served with brown rice
- Vegetable stir fry served with egg noodles
- Baked salmon with quinoa and asparagus
Grilled chicken with roast vegetables served with brown rice
Grilled chicken with roast vegetables and brown rice is a healthy meal that the whole family will love, plus it is quick and easy to make and doesn’t cost much to buy the ingredients.
Grilled Chicken with Roast Vegetables Served with Brown Rice Recipe:
Ingredients:
4 boneless, skinless chicken breasts
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp dried oregano
1 tsp garlic powder
Salt and black pepper to taste
2 red bell peppers, sliced
1 zucchini, sliced
1 red onion, sliced
1 cup cherry tomatoes
2 tbsp balsamic vinegar
1 tbsp honey
2 cups cooked brown rice
Instructions:
Preheat the oven to 400°F (200°C).
In a small bowl, mix the olive oil, lemon juice, oregano, garlic powder, salt, and black pepper together.
Brush the chicken breasts with the olive oil mixture and set aside.
In a separate bowl, toss the sliced red bell peppers, zucchini, and red onion with balsamic vinegar, honey, salt, and black pepper.
Spread the vegetables on a baking sheet and roast in the preheated oven for 25-30 minutes, or until tender and slightly caramelised.
While the vegetables are roasting, grill the chicken on a preheated grill or grill pan for 6-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (75°C).
Serve the grilled chicken with the roasted vegetables and cooked brown rice on the side.
Nutrition Information:
Calories: 450
Protein: 35g
Carbohydrates: 40g
Fat: 17g
Fibre: 6g
Sodium: 320mg
Vegetable stir fry served with egg noodles
A vegetable stir fry with egg noodles is the perfect meal for those who are in a rush and need to cook something in a hurry, whilst ensuring a tasty and nutritious meal for the whole entire family.
Ingredients:
8 oz egg noodles
1 tbsp vegetable oil
1 onion, sliced
3 cloves garlic, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced
8 oz mushrooms, sliced
1 cup broccoli florets
2 tbsp soy sauce
1 tbsp oyster sauce
1 tbsp cornstarch
1/2 cup vegetable broth
Salt and black pepper to taste
Instructions:
Cook the egg noodles according to the package instructions. Drain and set aside.
Heat the vegetable oil in a large skillet or wok over high heat.
Add the onion and garlic and stir fry for 1-2 minutes, or until fragrant.
Add the sliced red and yellow bell peppers, zucchini, mushrooms, and broccoli florets and stir fry for 3-4 minutes, or until the vegetables are tender-crisp.
In a small bowl, whisk together the soy sauce, oyster sauce, cornstarch, vegetable broth, salt, and black pepper.
Add the sauce to the skillet and stir fry for an additional 2-3 minutes, or until the sauce thickens and coats the vegetables.
Serve the vegetable stir fry over the cooked egg noodles.
Nutrition Information:
Calories: 350
Protein: 12g
Carbohydrates: 57g
Fat: 8g
Fibre: 7g
Sodium: 700mg
Baked salmon with quinoa and asparagus
Baked salmon with quinoa and asparagus is the perfect meal for those who enjoy any type of seafood. Baked salmon is so easy to cook and not only is it delicious but is also really healthy for you as well.
Ingredients:
4 salmon fillets (4-6 oz each)
1 tbsp olive oil
1 tbsp honey
1 tbsp Dijon mustard
1 tbsp lemon juice
1 tbsp chopped fresh dill
Salt and black pepper to taste
1 cup quinoa
2 cups vegetable broth
1 lb asparagus, trimmed
2 cloves garlic, minced
2 tbsp grated Parmesan cheese
Instructions:
Preheat the oven to 375°F (190°C).
In a small bowl, mix the olive oil, honey, Dijon mustard, lemon juice, dill, salt, and black pepper together.
Place the salmon fillets in a baking dish and brush the olive oil mixture over the top of each fillet.
Bake the salmon in the preheated oven for 12-15 minutes, or until cooked through and the internal temperature reaches 145°F (63°C).
While the salmon is baking, rinse the quinoa in a fine mesh strainer and add it to a medium saucepan with the vegetable broth.
Bring the quinoa to a boil, reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid has been absorbed.
In a separate baking dish, toss the trimmed asparagus with minced garlic, salt, and black pepper.
Roast the asparagus in the preheated oven for 10-12 minutes, or until tender and slightly caramelised.
Serve the baked salmon with the cooked quinoa and roasted asparagus on the side, sprinkled with grated Parmesan cheese.
Nutrition Information:
Calories: 430
Protein: 34g
Carbohydrates: 39g
Fat: 15g
Fibre: 6g
Sodium: 700mg
Conclusion
To conclude, the following three meals are the perfect options to cook for your hungry family if you are looking for a stress free meal that is easy to prepare and cook but is also tasty and healthy for the entire family.
If you are looking for more cooking and recipe ideas visit HandL Blogs who have a selection of different recipes and cooking ideas that are perfect for families and healthy eaters alike!
