Summer has come to an end, kids are back to school, and weeknights are starting to become a lot busier. We know how hard it is to get a healthy and enjoyable meal on the table each night, but we’re here to help! These 5 weeknight oven dinner recipes are easy, healthy and delicious!
1) Honey-Soy Glazed Salmon with Bok Choy
The American Heart Association recommends consuming heart-healthy fish like salmon at least twice a week. Salmon is an excellent source of heart-healthy omega-3 fatty acids that can help lower your triglycerides, blood pressure, and decrease your risk for heart disease. The simple 5-ingredient glaze is an easy way to enjoy salmon and all its health benefits using common kitchen staples. (Full recipe at Serious Eats)
2) Broiled Steak and Asparagus with Feta Cream Sauce
Craving a juicy steak, but don’t want to consume all the fat and calories? Forget the rib eye and go for this extra lean sirloin tip steak and asparagus recipe. While sirloin tip steak is a lean cut of beef, you still want to watch the portion.
Try to keep each portion to a 3.5 oz serving (about the size of a deck of cards) and trim any visible fat before cooking. To lighten up the cream sauce, use light sour cream and reduced fat feta cheese. (Full recipe at Everyday Health)
3) Baked Chicken Breasts
Tired of dry and plain old chicken breasts? This recipe includes five easy steps (brining, brushing, rubbing, roasting, and resting) that turn ordinary boneless skinless chicken breasts into tender, juicy, and flavorful pieces of meat.
Don’t be scared away by the brining part, as it’s the most important step and can be done in less than 15 minutes. This chicken can be served plain with roasted vegetables (see recipe #5), on top of a salad, or used in many different dishes. To save even more time, make an extra batch and freeze leftovers for future meals! (Full recipe at Gimme Some Oven)
4) Roasted Shrimp and Spaghetti Squash
We love this easy 5 ingredient recipe because it uses spaghetti squash, a much lower calorie and more nutritious alternative to pasta, and packs in the protein with yummy shrimp. A 3 oz serving of shrimp has close to 20 grams of protein, almost as much as chicken.
Tip: microwaving the spaghetti squash for 3 minutes will make it much easier to cut in half. (Full recipe at Martha Stewart)
5) Roasted Vegetables
If you say you don’t like vegetables but have never tried roasting them, then you are really missing out! Roasted vegetables are quickly becoming some of our very favorite foods. Not only are they super easy to make and chock full of nutrition, but they add a big punch of flavor and new texture to boring old vegetables you thought you didn’t like.
We encourage you to use this handy guide and give roasting a try. Our favorites are Brussels sprouts, cauliflower, and beets. They make for an easy side dish (and tasty leftovers) any night of the week! (Full recipe at Better Homes and Gardens)
Written by Amelia Seith, Registered Dietitian. Amelia has a Master’s degree in nutrition and dietetics from Northern Illinois University. She works as a health coach with a focus on weight loss, diabetes and cholesterol management, exercise, and tobacco cessation. Amelia has experience working with people from all walks of life including busy moms, shift workers, and professionals. She doesn’t promote fad diets, and instead encourages making small sustainable changes that will last a lifetime. Learn more about Amelia and how to work with her here.