5 Fast and Healthy Dinner Recipes

Congrats, you have successfully navigated the grocery store aisles efficiently and avoided these 4 Unhealthy Grocery Store Mistakes.  You now have to put together dinner on the table quickly!  Check out these 5 Fast and Healthy Dinner Ideas for some inspiration:

Healthy Dinner Ideas by Oakland Chiropractor

Photo:Peggy Greb, USDA ARS Wikimedia Commons

1.  Lemon & Butter salmon, grilled asparagus, over a bed of greens.  

Preheat your oven to 400F.
Defrost your fish (if frozen) in a bowl of warm water.  This recipe works for any fish, not just salmon.
Place fish in a (baking) dish and make a wish that you can get that Dr. Seuss rhyme out of your head before bed.
Top it with lemon juice, butter, and your favorite seasonings.  Put fish in the oven.
Wash and chop the ends off your asparagus.  Dry the stalks in a clean towel.  Toss in cocunut oil, sprinkle on salt and pepper, and arrange on a baking sheet.  Wash your greens in a colander if they aren’t pre-washed.
Do a few minutes of kitchen cleanup (depending how long your fish takes to cook, typically 15-20 minutes).  Or rescue your baby from crawling on top of the dog.  Oh, is your kitchen full of muddy paw-prints?  Quick mop.  Ok good, now your fish is ten minutes away from being done.  Put the asparagus in the oven now.  NOW!  Before you forget and wander away to answer an email.  Ok everything is now in the oven, dinner will be ready soon!
Use those last ten minutes to clear off the kitchen table (oh wait, it doesn’t take you a full ten minutes?!  That’s great, you are ahead of the game here, I guess you have some spare time to pour yourself a glass of wine!)
Pull everything out of the oven when the timer dings and serve over the greens.

2.  Red lentils with peas and carrots.  

Stir fry (medium heat) 2 chopped shallots, 1 chopped garlic clove, and 2 chopped carrots in 1 Tbsp. coconut oil.
Add 1 cup chicken broth, 1 cup coconut milk, and 1 cup rinsed red lentils.
Stir, bring to a boil, and then reduce to low heat to simmer for 30 minutes, checking halfway to add water as needed.
Stir in a cup or two of frozen peas and simmer five minutes.  This is a great recipe to double for leftovers.

3.  Roasted chicken breast and squash over salad greens.  

Preheat your oven to 400F.
Prep your favorite squash by cutting it in half, scooping out the seeds, and placing face down on a baking sheet.
Stuff lemon slices and pats of butter plus your favorite herbs under the skin of the chicken breasts.
Bake everything for one hour.
Cut the meat off the breasts and scoop the squash out of its skin,serve over some pre-washed salad greens.
Drizzle everything with a little bit of olive oil and balsalmic if desired.

4.  Steaks, butternut squash, and zucchini.

Make extra acorn squash or butternut squash when you make #3 above, so that you can reheat it while the steaks and zucchini are cooking.
Buy some inexpensive lean steaks.  (Fattier grass-fed steaks are fine too, but they will generally be more pricey).
Coat steaks with coconut aminos, salt, pepper, and then toss on a medium heat skillet for about 4 minutes each side.
Wash, slice, and coat the zucchini in ghee, coconut oil, or butter, and skillet cook over medium heat for 5-10 minutes.
You will have two skillets going at once, but this ensures everything is done at the same time.

5.  Quick, clean green curry chicken with veggies.

Stir fry 2 Tbsp. green curry paste in some coconut oil.
Add 1 can of coconut milk, 2 chopped boneless/skinless chicken breasts, bring to a boil then simmer for 5 minutes.
Stir in chopped carrots, snap peas, zucchini, asparagus, or whatever veggies you like.
Cook ten minutes until the chicken is done.  Add a splash of fish sauce and a squeeze of lime juice.

We are here to support you in your health and wellness journey.  If you have any health related questions, please call your Oakland chiropractor at (510) 465-2342.

 

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