by EJ Young

Created on: September 13, 2009   Last Updated: November 30, 2011

Meals made on the fly can taste like dishes from a fine food restaurant with a little planning. If you shop smart and make a habit of stocking staples used in common recipes, time can be short but stress won't be high.

Next trip to the grocers pick up a few packages of boneless, skinless chicken breast. Purchase lean ground beef or turkey burger. Get a variety of frozen vegetables and fruits as a good alternative when fresh is not an option. Keep the pantry stocked with basics like beans, rice and pasta along with some canned essentials. Tomato sauce or paste serves as a base for many recipes.

Next, take time on the weekend to organize food for the week. Don't lock into a particular dish or menu list, but prepare standard ingredients that can be used in several recipes. For example boil, brown or bake chicken breasts, cut into cubes and freeze in meal-sized bags. Do the same with a pound or two each of ground turkey and beef. Once you have the protein part of a meal prefrozen, the rest falls into place quickly.

The following nutritious meal ideas can be whipped up in less than 30 minutes from commonly stocked foods. Options for substituting ingredients without sacrificing flavor gives an added bonus. As the oldest of six and winner of the family banner "Betty CrockerJr," these meals are time tested. Put them on your table with confidence. Popular food network chef Rachel Ray offers several more ideas at http://www.foodnetwork.com/30-minute-meals/healthy-w ealthy-wise/index.html .

Eggs Move to Prime Time

Here's an all-in-one-big skillet dish that saves on cleanup! If a hunk of turkey ham is hanging out in the fridge, dice it up. If turkey bacon is better for your clan, that works. No meat? No worries. The skillet stays tasty, filling and nutritious. If meat is a choice, chop and add to a hot skillet coated with olive oil. Next, add frozen fat free hash browns. Then add whatever fresh or frozen veggies the family likes. Try onions, peppers and mushrooms for a flavorful skillet. From broccoli to egg plant to zucchini, the ingredients are your choice. Then the star of the skillet, eggs, brings it all together. Low fat cheese and sour cream along with fresh tomatoes make a yummy meal even yummier. Fresh fruit rounds out this super skillet.

Soup with a Southwestern Flare

How about a hearty soup that is homemade, healthy and a big hit? Serve up some chicken tortilla soup with baked tortilla chips. Use a couple cans of low fat, low sodium chicken broth. Start with cubed

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