7 easy and healthy meals for busy families

Here are seven easy and healthy meals perfect for a busy family. These recipes are designed to be nutritious, delicious and quick to prepare:

1. Grilled chicken and vegetable skewers

• Ingredients:
  • 4 boneless, skinless chicken breasts cut into pieces
  • 1 red pepper, cut into pieces
  • 1 yellow pepper, cut into pieces
  • 1 zucchini, cut into slices
  • 1 red onion, cut into pieces
  • 2 tablespoons of olive oil
  • 2 tablespoons of lemon juice
  • 2 cloves of garlic, minced
  • Salt and pepper to taste
• Instructions:
  1. Preheat grill to medium-high heat.
  2. Combine the olive oil, lemon juice, garlic, salt and pepper in a bowl.
  3. Thread the chicken and vegetables onto the skewers.
  4. Brush with the olive oil mixture.
  5. Grill for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
  6. Serve with brown rice or a salad.

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2. Peppers stuffed with turkey and spinach

• Ingredients:
  • 4 large peppers, tops cut off and seeds removed
  • 1 pound ground turkey
  • 1 cup cooked quinoa
  • 1 cup spinach, chopped
  • 1 can (15 oz) diced tomatoes
  • 1 teaspoon Italian seasoning
  • 1/2 cup shredded mozzarella cheese
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a skillet, cook the ground turkey over medium heat until golden brown. Drain off any excess fat.
  3. Add diced tomatoes, spinach, quinoa, Italian seasoning, salt and pepper. Cook for 5 minutes until heated through.
  4. Stuff each pepper with the turkey mixture and place on a baking sheet.
  5. Top with grated mozzarella cheese.
  6. Bake for 25-30 minutes until the peppers are tender and the cheese is melted.
  7. Serve hot.

3. Lemon garlic prawns with asparagus

• Ingredients:
  • 1 pound large shrimp, peeled and deveined
  • 1 bunch asparagus, trimmed and cut into 2-inch pieces
  • 3 tablespoons of olive oil
  • 3 cloves of garlic, minced
  • Zest and juice of 1 lemon
  • Salt and pepper to taste
• Instructions:
  1. Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
  2. Add the garlic and cook for 1 minute until fragrant.
  3. Add the prawns and cook for 3-4 minutes until pink and opaque.
  4. Remove the shrimp from the pan and set aside.
  5. In the same pan, add the remaining olive oil and the asparagus. Cook for 5-7 minutes until tender.
  6. Return the prawns to the pan and add the zest and lemon juice. Throw to combine.
  7. Season with salt and pepper and serve immediately.

4. Quinoa and black bean salad

• Ingredients:
  • 1 cup quinoa, rinsed and cooked
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1/2 red pepper, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons of olive oil
  • 2 tablespoons of lime juice
  • 1 teaspoon of cumin
  • Salt and pepper to taste
• Instructions:
  1. Combine the cooked quinoa, black beans, cherry tomatoes, bell pepper, red onion, and cilantro in a large bowl.
  2. Whisk the olive oil, lime juice, cumin, salt and pepper in a small bowl.
  3. Pour the dressing over the salad and toss to coat.
  4. Serve cold or at room temperature.

5. Chicken and broccoli stir-fry

• Ingredients:
  • 1 pound skinless, boneless chicken breasts cut into thin strips
  • 4 cups broccoli florets
  • 2 tablespoons of olive oil
  • 3 cloves of garlic, minced
  • 1/4 cup low-sodium soy sauce
  • 2 spoons of honey
  • 1 tablespoon of rice vinegar
  • 1 tablespoon cornstarch (optional for thickening)
  • Cooked brown rice to serve
• Instructions:
  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add the chicken and cook until golden brown and cooked through. Remove from the pan and set aside.
  3. Add the broccoli and garlic to the pan and cook for 5-7 minutes until tender.
  4. In a small bowl, whisk together the soy sauce, honey, rice vinegar, and cornstarch (if using).
  5. Return the chicken to the pan and pour the sauce over it. Stir to coat and cook for 2-3 minutes until sauce thickens.
  6. Serve over cooked brown rice.

6. Baked salmon with sweet potatoes and green beans

• Ingredients:
  • 4 salmon fillets
  • 2 sweet potatoes, peeled and sliced
  • 1 pound green beans, chopped
  • 3 tablespoons of olive oil
  • 2 cloves of garlic, minced
  • 1 teaspoon red pepper
  • Salt and pepper to taste
  • Lemon wedges to serve
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Place sweet potato slices on a baking sheet and drizzle with 1 tablespoon olive oil. Season with salt, pepper and paprika. Throw to cover.
  3. Bake for 15 minutes.
  4. Remove the tray from the oven and set the sweet potatoes to one side. Add the salmon fillets and green beans to the baking sheet.
  5. Drizzle salmon and green beans with remaining olive oil and minced garlic. Season with salt and pepper.
  6. Return to the oven and bake for another 15-20 minutes, until the salmon is cooked and the vegetables are tender.
  7. Serve with lemon wedges.

7. Vegetable and chickpea curry

• Ingredients:
  • 1 tablespoon of olive oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of curry powder
  • 1 teaspoon ground turmeric
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 can (14.5 oz) diced tomatoes
  • 1 can (14 oz) coconut milk
  • 2 cups of baby spinach
  • 1 cup chopped carrots
  • Salt and pepper to taste
  • Cooked brown rice or naan bread to serve
• Instructions:
  1. Heat olive oil in a large pot over medium heat.
  2. Add the onion and garlic and cook until soft, about 5 minutes.
  3. Stir in the curry powder and turmeric and cook for 1 minute until fragrant.
  4. Add the chickpeas, diced tomatoes, coconut milk, carrots, salt and pepper. Bring to a simmer and cook for 15 minutes until the vegetables are tender.
  5. Stir in baby spinach and cook until wilted, about 2 minutes.
  6. Serve over cooked brown rice or with naan bread.

These meals are designed to be nutritious, easy to prepare, and family-friendly, making them perfect for busy weeknights. Enjoy!

The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness and fitness. get her Complete FREE shopping guide.