by Liz Sinclair

Created on: September 16, 2009   Last Updated: September 17, 2009

Modern life doesn't allow a lot of time for family dinners, or for cooking them. Here are some quick, easy, healthy ideas for three basic types of family meals that won't break the budget. Many of the ingredients for these simple yet tasty dishes can be stocked in the fridge or pantry ahead of time.

STOCKING THE PANTRY AND FRIDGE

Keep family-sized bags of noodles in the pantry as well as several jars of pasta sauce. Keep a frozen loaf of French bread in the freezer, to make easy garlic bread in the oven to go with soup or egg dishes. Keep frozen vegetables in the freezer or keep fresh vegetables in the crisper. Keep salad greens on hand to whip up a quick, healthy side dish.

Stock potatoes, in a container with holes, in the pantry: well ventilated, potatoes keep well at room temperature for weeks. Keep cans of chili on hand to toss over pasta or baked potatoes, or put into omelets. Stock cans of soup for quick winter meals. Keep a few cans of tuna as well, and use them to make sandwiches or a quick pasta meal. Keep eggs in the fridge for omelets or sandwiches.

THREE EASY DINNERS

PASTA is always a comforting, easy, inexpensive meal at the end of a long day. A cup of cooked pasta only has about 200 calories. Dried pasta, made from semolina flour, is a good source of B vitamins, iron and folic acid, as well as being low in sodium. Dried pasta is a better source of slow-burning carbohydrates than rice, potatoes or many types of bread, and can be stored for up to three years.

Chop and quickly saute fresh vegetables like mushrooms, peppers, zucchini, carrots, or celery, to toss into pasta sauce to boost vitamins and nutrients, or use frozen vegetables. Many vegetables pair well with pasta, like zucchini and peas or broccoli with slivered almonds. Add some nuts to a pasta dish for a healthy dose of protein and Vitamin E. Be careful using cream sauces with pasta, as they are high in calories and fat. Low-fat tomato sauces are a better choice. A can of chili over pasta is a quick, high-protein meal that only takes minutes to prepare. Finely chop carrots and saute them, and add to the chili before serving.

OMELETS are fast to make and can be filled with a multitude of ingredients, like cheese, diced ham, chili, spinach or sauteed chopped vegetables. Eggs are high in Vitamins A and D, as well as choline and lecithin. Egg yolks supply essential nutrients for brain and mental development, as well as being a good source of protein, so they are great for kids.

Omelets can take practice to master, so ask a friend to demonstrate or follow directions in a cookbook. Make a frittata, or open omelet, by sauteing chopped potatoes, onions, tomatoes, bell peppers, zucchini and spinach in a pan until soft, and then add beaten eggs (one per person) on top. When the omelet is set, put it under the grill until the top is light brown. Serve with salad and hot French bread. Ready-made quiches are a good alternative to omelets, and can be stored in the freezer until needed. Just heat in the oven, and serve with salad for a fast, healthy meal.

SANDWICHES are always a quick option for dinner. Get creative by pairing tuna with sliced tomatoes and cheese, or mash up hard-boiled eggs with tartar sauce or relish for a different kind of egg-salad sandwich. Finely chop celery, carrots or canned beetroot, and add to either tuna or egg mixtures before making the sandwich. Grill sliced vegetables with some olive oil, put onto slices of bread and melt some cheese on top under a grill for a fast vegetarian sandwich. A grilled ham and cheese sandwich and a bowl of hot soup make a great warming, hearty combination for fast winter dinners.

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