30-Minute Meals
Delicious and nutritious meals that can be prepared in 30 minutes or less, perfect for busy families.
Ingredients
Protein
- 1 lb chicken Can be marinated for enhanced flavor.
- 1 lb shrimp Quick cooking protein option.
- 1 cup tofu Firm tofu works best for stir-fry.
Vegetables
- 1 cup spinach Fresh or frozen spinach can be used.
- 2 cups mixed veggies Use fresh or frozen for convenience.
- 1 can canned beans Great for added protein and fiber.
Carbohydrates
- 1 cup brown rice Quick-cooking or microwavable options available.
- 1 cup quinoa Nutritious alternative to rice.
- 1 tbsp salsa Mango or pineapple salsa for flavor.
Instructions
Preparation
- Chop and prepare all vegetables in advance.
- Marinate chicken or tofu for added flavor.
Cooking
- In a large skillet, heat olive oil and add protein.
- Add mixed veggies and sauté until tender.
- Add cooked quinoa or brown rice to the skillet.
- Incorporate herbs or sauces like salsa for flavor.
Serving
- Plate the meal and garnish with fresh herbs or a squeeze of lemon.
Notes
Use sheet pan for minimal cleanup, and consider prepping on Sundays for a smoother week.