Healthy & Fast: 20-Minute Spring Meals

by in Healthy Recipes, May 17, 2010

stuffed turkey burger

As a working mom of three kids, I can’t remember the last time I wasn’t in a rush. But I won’t compromise my health or that of my family and always find simple ways to create fast and healthy meals. Here are some of my favorite spring meals that can be on the table in 20-minutes or less.

Option 1: Grilled Cheese
A quick and easy grilled cheese sandwich contains protein and calcium. Add a side green salad and a fresh fruit for dessert for some extra vitamins and minerals.


Chicken SaladOption 2: Chicken Salad
Use leftover chicken or turkey to create a quick and healthy salad. In Ellie’s recipe, speed things up by using pre-made croutons (either your own or packaged) and make the dressing the day before. Remember, salads are easy to modify based on which foods you’ve got laying around your kitchen.


Option 3: Egg Sandwich
I typically turn to eggs for a quick meal. My latest favorite is two easy over eggs (using non-stick cooking spray) stuffed in a whole wheat pita with a slice of pepper Jack cheese. For sides, sliced tomato and pickles.

Baked TilapiaOption 4: Baked Tilapia
When I’m in a rush, my go-to protein is fish like mahi-mahi and tilapia. A side of cooked broccoli (fresh or frozen) and a glass of skim milk complete the meal.


Option 5: Burgers
Cook up a few burgers and boil some corn for a complete meal in 20 minutes. A few tricks to keep in mind: make sure the ground turkey or chicken is completely thawed by placing it in the fridge the night before. You can also make the burgers ahead of time or make a double batch and freeze them.


Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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