Slaving over a hot stove after a long day at work doesn’t sound fun or easy. But it is, with these healthy dinners you can make in just 30 minutes. Each tastes great, fills you up, and – best of all – won’t take a ton of your time.
1. Pork & Garlic With Buttered Brussels Sprouts
Pork chops and Brussels sprouts work fantastically together. When you steam them in the same pan, the pork comes out tender every time! This meal is best served with a side of quinoa.
Eat it on a day of intense workout. Brussels sprouts are one of the top 20 nutritious foods on the ANDI (Aggregate Nutrient Density Index). They’re high in protein and packed with vitamins C and K.
- 2 to 4 pork chops
- 4 cloves of garlic, minced
- 2 tbs olive oil
- 1 tbs butter
- 1 tsp cayenne or red pepper (or both)
- sea salt and pepper to taste
- In a large pan, warm the olive oil combined with 1 tablespoon of butter on medium-high heat. Add pork chops, seasoned with cayenne pepper, sea salt and pepper. Brown both sides of pork. It will take 2 to 5 minutes.
- Add 2 cloves of minced garlic to the pan. Cover and lower heat to medium. Cook for 8 to 10 minutes until meat is nearly fully cooked.
- Add Brussels sprouts, 2 cloves of garlic (and more butter if desired). Season with sea salt and pepper, then cover and continue to cook on medium until Brussels sprouts are easily pierced with a fork.
2. Steamed Veggies and Rice With Shrimp or Chicken
Step away from the frying pan! Steam cooking keeps this dish low-fat and low-calorie. Serve it with steamed brown rice.
- Broccoli (substitute your favorite veggies for any of these!)
- Green beans
- Olive oil
- 2 to 4 cloves garlic (minced)
- 1 tbs lemon juice, sesame or soy sauce
- Fresh herbs to taste (parsley, thyme, or dill)
- Shrimp or chicken, chopped
- Use a steam basket or steamer pot to hold veggies above boiling water. Fill pot with just enough water to cover bottom (add more later if needed).
- Season chicken or shrimp in olive oil and garlic and then coat with your choice of lemon Juice, soy or sesame sauce.
- Add chicken or shrimp, veggies and herbs to the pot.
- Bring water to a boil, then turn heat low to steam the food. Cover.
- Cook until veggies are tender and meat is cooked. Watch closely because the amount of time will vary depending on the ingredients you’ve chosen. Chicken can take 15+ minutes to steam through.
3. Lemon Zest Chicken Pasta
- Whole wheat pasta
- 1 to 2 lemons
- 2 cloves garlic
- 3 tbs olive oil
- Sea salt and pepper to taste
- Red pepper flakes or parmesan cheese (optional)
- Heat a pot of water to boiling. Add salt and pasta. Cook pasta according to package directions.
- Season chicken with sea salt and pepper.
- Use grill pan to cook chicken thoroughly over medium high heat.
- Remove chicken and slice.
- In sauté pan, add red pepper flakes and olive oil. Mix until fragrant.
- Add cooked pasta to sauté pan and mix with pepper and oil.
- Remove from heat, and add pasta mix to a bowl.
- Squeeze fresh lemon over pasta, and serve with chicken on top.
4. Mustard-Maple Salmon
Why is salmon one of the world’s healthiest foods? Because it contains mighty omega-3 fatty acids, which are essential to brain function. Salmon also contains high levels of vitamins B12 and vitamin D, which promote healthy emotional well-being.
If you can’t get enough of salmon (a healthy choice), you’ll love this mustard-maple salmon served over rice pilaf with a fresh side-salad.
- 4 5-oz. skinless salmon filets (center-cut)
- 2 tbs Dijon Mustard
- 2 tbs cilantro (chopped)
- 1 tbs light mayonnaise
- 2 tsp pure maple syrup
- Sea salt and ground black pepper
- Preheat oven to 400 degrees Fahrenheit.
- Cover baking sheet with foil.
- Mix mustard, 1 tbs cilantro, mayo and syrup in a bowl.
- Add filets to baking sheet, and season with salt and pepper.
- Spread mixture over filets evenly.
- Bake in oven 10 to 12 minutes or until cooked thoroughly.
- Dress with remaining cilantro and serve.
Craving more healthy recipes? Try these 5 healthy winter soups.