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Simplify Busy Nights with Delicut

Discover the ease of our meal plans, offering quick, nutritious options perfect for those hectic weeknight dinners.

10 Easy and Nutritious Foods for Busy Weeknights
Sep 18, 2023 | 5 min
10 Easy and Nutritious Foods for Busy Weeknights

At times, after a long day's work, you might find yourself exhausted and reluctant to spend extended periods in the kitchen, but prioritizing healthy, nutritious food is essential for your well-being. However, the desire for a home-cooked dinner remains healthy and nutritious, so you must seek quick solutions. 

Treat yourself to a flavorful and mouth-watering healthy nutritious food as a dinner during hectic weeknights without the fuss. The secret lies in generously incorporating aromatic spices into your dishes, infusing them with a burst of taste in no time.

We have curated 10 recipes that are satisfying and quick to whip up. Enjoy flavorful, healthy, nutritious food without the hassle! 

10 Quick and Healthy Nutritious Foods 

In this guide, we'll unveil a list of 10 quick and healthy nutritious foods that nourish your body and fit seamlessly into your busy lifestyle. These foods are packed with essential nutrients, vitamins, and minerals, making them the perfect choice for those seeking a balanced diet without the fuss. 

1. Easy Pea & Spinach Carbonara

Fresh pasta is a game-changer for quick weeknight dinners, as it cooks faster than dried pasta. This delectable and wholesome meal relies on eggs as the foundation of its creamy sauce. Note that the eggs won't thoroughly cook; if you prefer, opt for pasteurized-in-the-shell eggs for added safety. 

2. Chhole (Chickpea Curry)

Create this authentic chickpea curry in minutes with the convenience of canned beans. If you desire an extra vegetable boost, add some roasted cauliflower florets. Serve alongside brown basmati rice or warm naan,  and enjoy the Indian meal. Choosing healthy and nutritious food for a balanced diet and overall well-being is essential.

3. Classic Sesame Noodles with Chicken

Transform the classic sesame noodles into a wholesome delight by adding lean chicken and an abundance of veggies in this speedy noodle recipe. Rinse the spaghetti with cold water and shake it well in the colander for thorough draining. For those skilled in spiralizing, consider substituting 5 cups of raw zucchini, carrot, or other veggie "noodles" for the cooked pasta.

4. Spinach & Feta Scrambled Egg Pitas

It only takes 15 minutes to cook this recipe; you can whip up this meatless dinner effortlessly, thanks to frozen chopped spinach and crumbled feta. Enhancing the flavors is a delightful sun-dried tomato tapenade spread over a whole-wheat pita before tucking in the scrambled eggs.

If you can't find the paste, basil pesto or sun-dried tomato pesto are equally delicious alternatives that pair perfectly with this dish. Enjoy a quick and tasty meal!

5. One-Skillet Bourbon Chicken

Though coating the chicken in cornstarch may appear as an additional task, the benefits are twofold: it imparts a crispy outer layer to the chicken and acts as a sauce thickener. According to legend, Bourbon chicken got its name from Bourbon Street in New Orleans and is frequently featured on the menus of Chinese-American restaurants.

6. 3-Ingredient Refried Bean & Pico de Gallo Tostadas

Creating your tostadas is a breeze. Take store-bought corn tortillas, brush them with olive oil, and bake until they reach crunchy perfection! For this easy 3-ingredient meal, top the tostadas with refried beans and fresh pico de gallo. Enjoy the benefits of healthy and nutritious food for an energized and focused day.

7. Scallop Scampi with Pasta

Try this delectable twist on the classic shrimp scampi with a scallop scampi served over pasta. Boost the nutritional value by swapping regular pasta with whole-wheat angel hair pasta, providing a delightful dose of fiber.

The benefits of healthy and nutritious food extend beyond physical health, positively impacting my mood and overall well-being.  Providing healthy and nutritious food for kids is crucial for their growth and development.

8. Quick Shrimp Puttanesca

This Italian-inspired pasta dish will be ready quickly thanks to refrigerated fresh pasta's quick cooking time! The classic Puttanesca, typically comprising tomatoes, olives, capers, anchovies, and garlic, gets an upgrade with shrimp for added protein and artichoke hearts to increase vegetable servings and fiber.

If frozen artichoke hearts are unavailable, you can use drained canned hearts as a substitute. 

9. 3-Ingredient Teriyaki Edamame Saute

Prepare this fast and convenient high-fiber, plant-based stir-fry for a satisfying dinner. Opt for bottled teriyaki sauce labeled "less sodium" or "reduced sodium" to reduce salt intake without compromising flavor. Enjoy a healthy and delicious meal in no time! 

10. Salmon Tacos with Pineapple Salsa

Easily create a speedy and flavorful curry by combining pre-cooked lentils, readily available in the grocery store, with an Indian-style simmer sauce. Enhance the vegetable content and manage carb servings by serving it over cauliflower rice.

This dish (excluding salt, pepper, and oil) is incredibly easy to prepare. To be mindful of salt, choose simmer sauces that contain 350 mg of sodium or less per ¼-cup serving. Ensuring healthy and nutritious food for kids is a parental priority for their well-being.

Conclusion 

Incorporating easy-to-make and nutritious foods into your busy weeknight dinners is a simple yet impactful way to maintain a healthy and satisfying lifestyle. These 10 healthy and nutritious ideas offer a perfect balance of convenience, flavor, and essential nutrients to energize and nourish your body, even on the most hectic days.

From quick stir-fries and hearty salads to wholesome pasta dishes and flavorful curries, there are plenty of delicious choices to explore. 

By making smart food choices and embracing these time-saving options, you can effortlessly create wholesome meals that fuel your body and support your well-being. So, say goodbye to mealtime stress and try these meals that leave you feeling nourished, content, and ready to take on whatever comes your way. Happy cooking!

FAQs

1. What should I eat on a lazy night?

On a lazy night, opt for quick and easy meals like salads, sandwiches, wraps, or simple pasta dishes; you can also try 3-Ingredient Teriyaki Edamame Saute. These options require minimal effort and preparation, allowing you to enjoy a delicious and satisfying meal without much fuss.

2. What to cook when busy?

When busy, cook quick and simple meals such as Easy Pea & Spinach Carbonara, Chhole (Chickpea Curry), Classic Sesame Noodles with Chicken, Spinach & Feta Scrambled Egg Pitas, One-Skillet Bourbon Chicken, 3-Ingredient Refried Bean & Pico de Gallo Tostadas, Scallop Scampi with Pasta, Quick Shrimp Puttanesca, 3-Ingredient Teriyaki Edamame Saute, and Salmon Tacos with Pineapple Salsa. 

These recipes are efficient, requiring less time and effort in the kitchen while delivering tasty and nourishing results.

3. What can I eat quick and easy?

You can eat quick and easy meals like Pea and Spinach Carbonara, Chhole (Chickpea Curry), Spinach and Feta, Scrambled Egg Pitas, and Quick Shrimp Puttanesca. These options are convenient and require minimal preparation, perfect for a fast and satisfying meal.

4. What to eat in 10 minutes?

You can eat quick and easy meals like Chhole (Chickpea Curry), Spinach and Feta Scrambled Egg Pitas, and Salmon Tacos with Pineapple Salsa, which are 10-minute recipes. 

Read More:

Healthy Food Swaps: Small Changes for Big Health Benefits

The Power of Mindful Eating: How to Develop a Healthy Relationship with Food

The Link Between Diet and Mental Health: Foods for a Happy Mind

Exploring Plant-Based Protein Foods for a Healthier Diet

The Benefits of Including Superfoods in Your Diet

About The Author

Maurice Maffeo
Culinary Director, Delicut

Chef Maurice Maffeo has over 30 years of experience in the culinary world. He has been executive chef to top names in the middle east like Carlucios and Cafe Bateel and Strada Group of Restaurants in the UK.

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