Description
A collection of simple and nutritious dinners designed for picky eaters, using affordable ingredients.
Ingredients
- Whole grain pasta
- Brown rice
- Quinoa
- Chicken breast
- Ground turkey
- Eggplant
- Zucchini
- Carrots
- Bell peppers
- Spinach
- Canned beans (like black beans, kidney beans)
- Canned tomatoes
- Broccoli
- Sweet potatoes
- Eggs
- Greek yogurt
- Cheese (like mozzarella or cheddar)
- Tortillas (whole wheat or corn)
- Olive oil
- Garlic
- Onion
- Spices (like cumin, paprika, and basil)
- Salt and pepper
Instructions
- Prepare your ingredients: Clean and chop all vegetables, ensuring they are bite-sized for picky eaters.
- Choose your base: Decide whether to use whole grain pasta, brown rice, or quinoa as the base for your dish.
- Cook the protein: If you’re using chicken or turkey, grill or sauté it in olive oil with garlic, salt, and pepper until cooked through. For vegetarian options, use canned beans or eggs for protein.
- Sauté vegetables: In a separate pan, heat olive oil and add chopped onions. Once translucent, add your chosen vegetables like zucchini, bell peppers, and carrots, cooking until tender.
- Mix everything: Combine the protein, vegetables, and your base (pasta, rice, or quinoa). For flavor, consider adding canned tomatoes or spices.
- Serve: Top with cheese or Greek yogurt for creaminess. Garnish as desired and enjoy your healthy, delicious dinner!
Notes
Store leftovers in airtight containers in the refrigerator for up to three days. Freeze portions for up to three months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Sautéing and Cooking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 7g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 8g
- Protein: 25g
- Cholesterol: 70mg