Three Quick and Easy Weeknight Dinners
Lauren Mardeusz, RD Salt and Honey Nutrition
Finding quick and easy weeknight meals is essential for keeping things stress-free during busy evenings. When juggling work, school, and after-school activities, meals that come together in less than 30 minutes can be a lifesaver. Here are three family-friendly dinner ideas that ensure everyone leaves the table satisfied while providing nutritious options.
1. Stir-Fry with Veggies and Protein
Stir-fry is a fantastic go-to for busy weeknights. Packed with colorful vegetables like bell peppers, broccoli, and snap peas, this dish not only bursts with flavor but also provides a wealth of vitamins and minerals. Adding a protein like chicken, tofu, or shrimp creates a balanced meal that can be customized to fit what you have on hand. This option encourages the incorporation of fresh produce, making it a great way to sneak in extra veggies while keeping everyone happy. Plus, serving it over whole grains like brown rice or quinoa adds fiber, making it a filling and nutritious choice.
2. 15-Minute Tacos
Tacos are always a crowd-pleaser, especially when they can be prepared in just 15 minutes. This meal is not only quick but also versatile, allowing each family member to customize their dinner according to their tastes. Using lean ground meat or plant-based alternatives ensures a good source of protein, while toppings like shredded lettuce, tomatoes, and salsa add freshness and essential nutrients. Tacos can easily accommodate various dietary preferences, making them a flexible option for busy nights. They’re a fun way to get the kids involved, as they can help choose and add their favorite toppings, promoting a positive mealtime experience.
3. Sheet Pan Chicken and Vegetables
A sheet pan meal is the definition of convenience. Everything cooks on one pan, which means less cleanup and more time for family. This dish typically includes chicken paired with a variety of vegetables such as carrots, zucchini, and sweet potatoes. Not only does this create a vibrant and appealing plate, but it also ensures a well-rounded meal rich in protein, fiber, and essential vitamins. Roasting the ingredients together enhances their natural flavors and makes for a satisfying dinner that can be ready in under 30 minutes. It’s a great way to introduce kids to different vegetables, ensuring they get a diverse range of nutrients in their diet.
With these three simple options, dinner becomes less of a chore and more of an enjoyable experience. Each of these meals is adaptable, making it easy to adjust to your family’s preferences. From stir-fries to sheet pan dinners, these ideas are all about convenience and nutrition. They help make those hectic weeknights a bit smoother, ensuring that every family member gets a delicious and nourishing meal.
1. Stir-Fry with Veggies and Protein
Equipment:
- Large skillet or wok
- Cutting board
- Knife
- Spatula or wooden spoon
- Measuring spoons
- Bowl (for sauce)
Ingredients (Serves 4):
- 1 lb chicken breast, tofu, or shrimp (your choice of protein)
- 2 tbsp vegetable oil
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 zucchini, sliced
- 1/2 cup snap peas
- 2 garlic cloves, minced
- 1 tbsp fresh ginger, minced
- 1/4 cup soy sauce (low-sodium preferred)
- 1 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- Cooked rice or noodles for serving
- Sesame seeds (optional garnish)
Method:
- Prepare the Sauce: In a small bowl, mix together the soy sauce, rice vinegar, honey, and sesame oil. Set aside.
- Cook the Protein: Heat 1 tbsp of oil in a skillet or wok over medium-high heat. Add your protein (chicken, tofu, or shrimp) and cook until browned and cooked through. Remove from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining 1 tbsp oil. Sauté the garlic and ginger until fragrant (about 30 seconds). Add the bell pepper, broccoli, zucchini, and snap peas, and cook for 3-5 minutes until tender-crisp.
- Combine: Add the cooked protein back to the skillet and pour the sauce over everything. Stir to coat and cook for another 1-2 minutes.
- Serve: Serve the stir-fry over rice or noodles and garnish with sesame seeds if desired.
Nutrition Information (per serving):
- Calories: 300
- Protein: 28g
- Carbohydrates: 22g
- Fat: 11g
- Fiber: 4g
2. 15-Minute Tacos
Equipment:
- Large skillet
- Spatula
- Knife
- Cutting board
- Measuring spoons
Ingredients (Serves 4):
- 1 lb ground beef, turkey, or plant-based meat alternative
- 1 tbsp olive oil (if using turkey or plant-based meat)
- 2 tbsp taco seasoning (store-bought or homemade)
- 8 taco shells or small tortillas
- 1 cup shredded lettuce
- 1 cup diced tomatoes
- 1 cup shredded cheese
- 1/2 cup salsa
- Optional toppings: sour cream, guacamole, jalapeños
Method:
- Cook the Meat: Heat a large skillet over medium-high heat. If using turkey or plant-based meat, add olive oil to the pan. Add the ground meat and cook until browned, breaking it up as it cooks.
- Add Seasoning: Stir in taco seasoning and a few tablespoons of water. Simmer for 2-3 minutes until the meat is fully coated and the sauce thickens slightly.
- Prepare Toppings: While the meat is cooking, chop your lettuce, tomatoes, and any additional toppings.
- Assemble: Warm your taco shells or tortillas, and fill them with the cooked meat. Add your choice of toppings like shredded lettuce, tomatoes, cheese, and salsa.
- Serve: Serve with any additional sides like rice or beans.
Nutrition Information (per taco, with beef and basic toppings):
- Calories: 230
- Protein: 18g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 3g
3. Sheet Pan Chicken and Vegetables
Equipment:
- Baking sheet
- Parchment paper (optional)
- Large mixing bowl
- Knife
- Cutting board
Ingredients (Serves 4):
- 1 lb chicken thighs or breasts, skinless
- 2 tbsp olive oil
- 2 medium carrots, chopped
- 1 zucchini, sliced
- 1 red onion, quartered
- 1 sweet potato, cubed
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp dried thyme or rosemary
- Salt and pepper to taste
Method:
- Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- Prepare Vegetables: In a large bowl, toss the carrots, zucchini, red onion, and sweet potato with 1 tbsp of olive oil, garlic powder, paprika, thyme, salt, and pepper.
- Prepare Chicken: Coat the chicken with the remaining 1 tbsp olive oil and season with salt, pepper, and any additional spices.
- Bake: Spread the vegetables evenly on the baking sheet and place the chicken on top. Roast in the oven for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
- Serve: Let everything rest for a few minutes before serving. You can garnish with fresh herbs like parsley or cilantro if desired.
Nutrition Information (per serving):
- Calories: 350
- Protein: 30g
- Carbohydrates: 22g
- Fat: 15g
- Fiber: 6g
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