What’s for dinner? It’s a question most of us ask every day. With evening routines packed full of extracurricular activities, chores and preparation for the following day, we don’t always have as much time as we’d like to make dinner. Fortunately, a quick, delicious and healthy meal can still be an option for your family, even when you’re short on time. All it takes is a little planning, some common ingredients and one trip to the grocery store. Here are five dinners to take you through an entire work week:
Start the week by putting your slow cooker to work for you. Slice off the tops of four to six bell peppers, but don’t throw them out. Remove the seeds and stuff each pepper with a combination of lean ground turkey or chicken sausage, grated cauliflower, carrots, onion and garlic, plus fresh herbs, salt and pepper. Put the pepper tops back on, arrange the peppers securely in a slow cooker, pour a large can of low-sodium chopped tomatoes over them and cook on low for eight hours. Dinner will be ready when you walk in the door.
Soup can be a quick way to have dinner on the table in minutes – and it allows you to use up vegetables that may be near the end of their shelf life. Try a Broccoli Cheese Soup (recipe follows), a classic favorite that the whole family will enjoy. There’s minimal pre-cooking required – simply steam the broccoli, measure the remaining ingredients, put them in your blender. Blend until smooth, pour into bowls and garnish with extra steamed broccoli florets and bit of grated cheese. For a heartier meal, chop and add grilled chicken chunks. Serve with crusty bread and a salad for a complete dinner.
Whole-wheat pasta with basil walnut pesto is a crowd pleaser. Take fresh basil, Parmesan cheese and walnuts and puree with garlic, olive oil and lemon juice in your blender for a quick and easy sauce. If there are stuffed pepper leftovers, chop and heat for a tasty pasta topping. Make a large batch of pesto and you can use the leftover portion later in the week.
Throw together a chicken stir-fry for another quick weeknight meal. Chop up your favorite vegetables, including extra cauliflower, onions and carrots from Monday’s stuffed peppers and broccoli from Tuesday’s soup. Saute the vegetables with cooked, cubed chicken and a mix of soy and teriyaki sauces. Serve over rice and offer a spicy chili sauce for those who like it hot.
You’ve made it through the week. Why not treat your family to pizza? Top a ready-made, whole-wheat pizza crust with your leftover pesto sauce, cheese and any toppings you’d like. Add peppers, mushrooms and vegetables you chopped for the soup and stir-fry to create a veggie delight. Follow the cooking instructions on the pizza crust package, and you’ll be ready to kick off your weekend in no time.
With a bit of planning, you can shop once and have your dinners set for the week. Buy canned or frozen fruits and vegetables in bulk and try to prepare at least two meals using the same ingredients. Even with hectic schedules, families can prepare and sit down to a satisfying meal every night of the week.
Broccoli Cheese Soup (Yields two cups)
1 cup (240 ml) milk, skim or low fat
1/3 cup (40 g) shredded, low fat cheddar cheese
1 cup (100 g) chopped fresh or frozen broccoli or cauliflower florets, steamed
1 teaspoon diced onion
1 teaspoon cornstarch
1/4 teaspoon chicken or vegetable bouillon or soup base
Place all ingredients into a blender in the order listed and secure lid. Blend until smooth.