Weeknight Meals That Are Healthy
If you’re like many working adults, you are most likely busy during the week and you may feel inclined to eat out at restaurants due to time constraints. However, if you want to eat healthy, your options may be limited in your favorite restaurants, so having a few weeknight meals you can make at home that are healthy can come in handy.
Making healthy meals doesn’t have to be a long and tedious process. In fact, there are many healthy weeknight meals you can make in less than 30 minutes, leaving you plenty of time to relax and do what you enjoy. Here are several healthy meals you can make anytime and enjoy.
Squash Tex-Mex Style
If you like squash, this Tex-Mex dish will suit you well, utilizing the super healthy food bulger instead of a lot of ground beef.
- 2 squash, cut in half and seeded
- 6 tsp. olive oil, divided
- ½ cup bulgur
- 1 cup water
- 1 chopped onion
- ½ tsp. salt
- 8 oz. lean ground beef (organic if possible)
- ½ cup low-fat or nonfat plain yogurt
- 2 tablespoons chili powder
Set the oven to 425 degrees. Take the squash and brush the insides with 2 tsp. of the olive oil. Sprinkle with ¼ tsp. of salt. Put them face down on your baking sheet and put them in the oven until they are light brown and tender. This usually occurs within 25 to 30 minutes.
Bring the bulgur to a boil in a pan and then reduce heat and simmer for about 10 minutes, or until most of the liquid has been absorbed.
Get a skillet out and add 4 tsp. of olive oil to it. Sauté the onion until golden brown, then add your chili powder, beef, and ¼ tsp. salt. Be sure to break up the meat and stir until the meat is completely cooked. Once this is done, add the bulgur and cook it for about one minute. Add in the yogurt, mix well, and then spoon about ¾ cup to each squash half.
Serve with a salad with your choice of dressing.
Spaghetti Squash and Meatballs
If you are seeking a lower carbohydrate spaghetti dinner, this is the way to go.
One three pound spaghetti squash
2 TBS. water
2 TBS. olive oil
½ cup parsley
½ tsp. onion powder
1 lb. lean ground turkey
¼ tsp. garlic powder
1 can (28 oz.) crushed tomatoes (no salt)
Red pepper flakes to taste (1/4 tsp to ½ tsp)
Pepper to taste
Halve the squash and remove the seeds. Put the squash face-down on a dish in the microwave and add the water to the dish. Microwave for 10 to 15 minutes, checking to see when the flesh of the squash can be scraped easily with a fork.
Get a skillet out and heat 1 TBS. oil. Add the flesh of the squash to the skillet and cook until it turns golden brown, stirring regularly. This usually occurs between 5 and 10 minutes. Once the water is evaporated and the squash is soft, stir in the parsley and then remove from the heat.
In a medium bowl, combine the rest of the parsley, ¼ cup Parmesan cheese, ½ tsp Italian seasoning, onion and garlic powder, salt and pepper to taste. Add the turkey and then mix together. Roll about 12 meatballs out of the mixture.
Get another skillet and brown the meatballs in 1 TBS. olive oil, turning regularly until browned. This takes about 5 to 6 minutes. Add the tomatoes, red pepper, and the rest of the Italian seasoning. Stir in the meatballs to coat them. Cover and cook for about 10 minutes, or until the meatballs are cooked thoroughly.
To serve, put the squash noodles on a plate and fold the sauce and meatballs over top. Sprinkle with Parmesan cheese. Don’t forget to check out more deal ideas at Nashua Nutrition.
- Nashua Nutrition Admin