by Denise Calaman

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

Some nights it may seem like a struggle to get a healthy dinner on the table. Sacrifices are made and your family doesn't get a healthy dinner but only a quick meal; the majority of these quick meals are processed foods. If your family does get a healthy dinner it's often late at night until the entire family sits down to eat dinner. However; there are dinners that can be prepared fast, easy and healthy. Here are a few dinners that won't compromise your family's health and will be on the table in less than 30 minutes:

Stir Fry-

Stir Fry is extremely easy and fast to make. You may put whatever you like into stir fry. This is great for times when you aren't sure what types of foods you have in your freezer, refrigerator or pantry. If you have rice in the pantry and a few fresh veggies you can make stir fry. The following is a healthy stir fry recipe that will only take a few minutes to put on the table:

Chicken Fried Rice

Ingredients:

4 cups cooked rice

8 ounces cooked chicken, chopped

2 eggs

1/2 cup green peas

1 medium onion, diced

1 green onion, diced

Seasonings (add according to taste)

Light Soy Sauce Oyster sauce

Salt,Pepper, Oil for stir-frying, as needed

Preparation:

1. Beat the eggs lightly with chopsticks and add a dash of salt.

2. Chop the chicken meat and dice the onion and green onion.

3. Heat wok and add oil. When oil is ready, pour 1/2 of the egg mixture into the wok and cook over medium heat, turning over once. Cook the other half the same way. Cut the egg into thin strips, and save for later.

4. Stir-fry the onion on high heat for a few moments, remove and set aside. Do the same for the green peas.

5. Add oil, turn down the heat to medium and stir-fry the rice. Add the soy sauce, salt, pepper and oyster sauce. Add the chicken, onion and green peas and combine thoroughly. Serve chicken fried rice with the strips of egg on top and the green onion as a garnish.

Prep Time: 10 Minutes

Cook Time: 10 Minutes

This recipe as well as many other stir fry recipes may be found at: http://chinesefood.about.com/library/blstirfryrecipe s.htm

Fish-

Fish is a low calorie, high nutrient food. Many types of fish are high in protein and high in Omega 3 fatty acids necessary for good brain development in young children. Fish also is quick and easy to prepare. Fish can be prepared and served with a baked potato or a baked sweet potato or fresh veggies on the side. Here is a delicious fish recipe for salmon that is quick and easy to prepare:

Minted Salmon

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