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A dietitian and ultra-processed food expert shares her 3 favorite healthy, quick dinners – Business Insider

health-and-well-being

Based on the content provided, it seems you’re looking for a detailed explanation of three healthy dinner recipes recommended by a nutrition expert. Here are the recipes with a focus on making them nutritious and balanced:

1. Salmon with Brown Rice and Vegetables

Ingredients:

  • Fresh salmon fillets
  • Brown rice (preferably whole grain)
  • A variety of vegetables (e.g., broccoli, bell peppers, zucchini, carrots)
  • Olive oil or a splash of water for cooking
  • Salt and pepper to taste
  • Optional: Store-bought Thai curry paste or homemade spice mix for flavoring the salmon

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. Season the salmon fillets with salt, pepper, and the Thai curry paste or spices of your choice.
  3. Bake the salmon for about 12-15 minutes or until cooked through.
  4. Meanwhile, cook the brown rice according to package instructions.
  5. Sauté the vegetables in olive oil or water until they are tender-crisp. Season with salt and pepper.
  6. Serve the salmon over a bed of brown rice with a generous portion of sautéed vegetables on the side.

2. Prawn Fajita Wrap

Ingredients:

  • Large prawns, peeled and deveined
  • Store-bought whole wheat wraps or make your own from scratch
  • Tinned chickpeas, rinsed and drained
  • Onions and bell peppers, thinly sliced
  • Fajita seasoning (store-bought or homemade)
  • Fresh salsa and guacamole (optional)

Instructions:

  1. Season the prawns with fajita seasoning.
  2. Cook the prawns in a hot pan until they are pink and cooked through.
  3. In a separate pan, sauté the onions and bell peppers until they are soft and slightly caramelized.
  4. Warm the chickpeas gently to heat them through.
  5. Assemble the fajita wraps with the prawns, sautéed vegetables, and a spoonful of chickpeas.
  6. Serve with fresh salsa and guacamole on the side for added nutrients and flavor.

3. Quinoa Stir Fry

Ingredients:

  • Cooked quinoa
  • A bag of pre-chopped mixed vegetables (or any vegetables you prefer)
  • Chicken breasts, cut into bite-sized pieces (optional)
  • Soy sauce or tamari, garlic, and ginger
  • Optional: Ready-made stir-fry sauce

Instructions:

  1. Cook the quinoa according to package instructions and set aside.
  2. In a large pan or wok, cook the chicken pieces until they are no longer pink in the center. Remove from the pan and set aside.
  3. In the same pan, add a little oil if needed, and sauté the vegetables until they are tender.
  4. Return the cooked chicken to the pan with the vegetables.
  5. Add the cooked quinoa to the pan along with soy sauce, minced garlic, and grated ginger. Stir well to combine all the ingredients.
  6. If using a ready-made stir-fry sauce, add it according to the package instructions.
  7. Serve the stir-fry hot, ensuring that each portion includes a good balance of quinoa, vegetables, and protein.

These recipes are designed to be quick, nutritious, and adaptable to your dietary needs and preferences. Remember, the key to a balanced meal is a variety of nutrients from different food groups, and it’s perfectly okay to use ultra-processed foods in moderation while focusing on whole and minimally processed options whenever possible.