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/l ibrary/blstirfryrecipes.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

Ingredients:

1/2 cup fresh lemon juice

4 cloves garlic, peeled

2 tablespoons honey

2 tablespoons olive oil

4 teaspoons kosher salt

1 teaspoon freshly ground black pepper

4 (6 ounce) salmon fillets

2 tablespoons butter, melted

1 lemon, thinly sliced

1 bunch fresh mint with stems removed

1 bunch fresh parsley with stems removed

Preparation:

1. Preheat a grill for medium-high heat. Place the grill rack 5 inches from the heat source.

2. In a blender or food processor combine the mint and parsley with the lemon juice, garlic, honey, olive oil, salt and pepper. Blend into a smooth paste.

3. Spread the herb paste over the salmon fillets and allow the fillets to marinate for five minutes.

4. Remove salmon from marinade and discard remaining marinade. Lightly oil the grill and grill salmon for 2 to 3 minutes on each side or until fish flakes when tested with a fork.

5. Brush the fillets with melted butter and garnish with lemon slices and mint sprigs before serving.

Prep Time: 10 Minutes

Cook Time: 10 Minutes

Find this recipe and other fish recipes at: http://allrecipes.com/Default. aspx

Pasta Dinners-

Pasta dinners are extremely easy to prepare and there is some type of pasta dinner for everyone. The National Pasta Association says that pasta is a nutritious meal high in B vitamins and folic acid. Pasta is a type of food most of us keep stocked in our pantries. The possibilities are endless with pasta. The internet is full of delicious and quick pasta recipes and because pasta is so versatile your family might come up with their own favorite pasta dish made from fresh ingredients that are found in your refrigerator.

Learn more about this author, Denise Calaman.
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