4 Quick Meals for Your Healthy Family

In an ideal world, you'd prepare every meal from scratch, using the most nutrient-packed foods possible. In the real world, a hectic work schedule, family commitments and staying active can leave you with little time and even less energy to cook. Thankfully, when you're in a time crunch, you can skip a lot of the chopping—or the urge to call for Chinese takeout—because the grocery store is full of healthy, ready-to-use items. Use them to your advantage, and you can set a new precedent for a healthy, satisfying meal.

Mediterranean Chicken Pizza

Place a 12-inch whole-wheat pizza crust on a baking sheet and bake at 400F for 6 minutes. Remove crust and turn oven to broil. Spread 3/4 cup jarred pesto on crust and top with 1 cup packaged arugula, 8 ounces cooked chicken-breast strips, 2/3 cup jarred, sliced roasted red peppers, 2/3 cup jarred, sliced olives, 1/2 cup torn fresh basil, and 4 ounces crumbled goat cheese. Season with black pepper. Broil for one minute.
Serves: 4 Total time: 15 minutes
Substitutions
Try baby spinach instead of arugula.
Sub in low-fat grated mozzarella or feta for goat cheese.
Use whole-wheat pitas for mini pizzas.
Swap chicken with canned white tuna.

Sweet and Sour Shrimp Stir-Fry

Heat 1 tablespoon oil in a large saute pan over medium heat. Cook 2 teaspoons jarred, minced garlic, 1 teaspoon red chili flakes, 1 package frozen Asian vegetable medley, and 1 cup frozen lima beans for 5 minutes. Stir in 1 package frozen wild caught cooked shrimp; cook 3 minutes. Add 1 cup unsalted cashews, one 20-ounce can pineapple chunks, 1/3 cup of the canned pineapple juice, and 1 cup jarred sweet-and-sour sauce; heat for 2 minutes. Serve over brown rice.
Serves: 4 Total time: 15 minutes
Substitutions
Try frozen mango instead of pineapple.
Omit lima beans in favor of edamame or fava beans.
Swap out the shrimp for cooked, packaged chicken strips.

Crunchy Cocoa Chili

Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion and one 8-ounce package of sliced cremini mushrooms; cook 4 minutes. Stir in 1 block of firm tofu (diced), 2 teaspoons cumin powder, 1 teaspoon chili powder, 1 teaspoon jarred, minced garlic, and salt and pepper to taste; cook 3 minutes. Add one 28-ounce can diced tomatoes, one 6-ounce can tomato paste, one 15-ounce can each of black and kidney beans (drained and rinsed), 1 cup frozen corn, and 2 tablespoons cocoa powder; simmer for 30 minutes. Serve with crumbled whole-grain tortilla chips on top.
Serves: 6 Total time: 40 minutes
Substitutions
Use frozen peas to replace corn.
Cook lean ground chicken or turkey breast with the onion instead of tofu.
Swap the tortilla chips for shredded reduced-fat cheddar cheese.

Mini Salmon Loaves with Salsa

Combine two 5-oz. cans wild salmon (drained), 1 cup frozen chopped spinach (thawed), 1 diced red bell pepper, 2 tablespoons chopped dill, juice from 1/2 lemon, 1/2 cup quick-cook rolled oats, 2 large eggs, and salt and pepper to taste. Divide mixture among 12 lightly greased muffin cups and bake at 375°F for 20 minutes. Let cool before unmolding, and serve topped with jarred salsa.
Serves: 4 Total time: 30 minutes
Substitutions
Try canned crab instead of salmon.
Swap out red bell pepper for diced frozen asparagus.
Trade spinach for collard greens.

Life's too short to eat bad food, and the more you cook, the more money you will save and the less likely you are to suffer from badly prepared meals made from ingredients saturated in pesticides, sugar, fat, and salt.