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7 Healthy Dinners in 30 Minutes or Less


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In many households, 6 p.m.- 9 p.m. can feel like the busiest, most hectic part of the day. You arrive home after what can be a stressful commute from work; the kids have homework and need to get ready for bed; the house is a mess; you’re tired from pulling an eight-hour shift (or more)… How do you fit in making the time to cook a healthy, family-friendly meal without driving yourself crazy?

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7 Healthy Dinners in 30 Minutes or Less

  1. 1. healtltl hyhyh dinner recipipi es I N U N D E R 3 0 M I N U T E S7
  3. 3. 12 ounces boneless beef sirloin steak, cut 3/4 inch thick 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1/8 teaspoon cayenne pepper 1 tablespoon canola oil 2 cups halved and thinly sliced sweet onions, such as Vadalia or Maui 8 6 inches corn tortillas, warmed 1 mango, seeded, peeled, and chopped 1/4 cup snipped fresh cilantro Lime wedges FAJITA-STYLE BEEF TACOS
  4. 4. Instructions 1. Preheat broiler. Trim fat from steak. In a small bowl combine salt, black pepper, and cayenne pepper; sprinkle evenly over steak. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 8 to 12 minutes or until desired doneness, turning once. Cover with foil; let steak stand for 5 minutes. 2. Meanwhile, in a large skillet heat oil over medium heat. Add onions; cover and cook about 12 minutes or until very tender and brown, stirring occasionally. Turn heat to medium-low if onions start to get too brown. 3. Thinly slice steak across the grain. Divide steak, onions, and mango among tortillas. Sprinkle each with cilantro and serve with lime wedges for squeezing. Serve immediately.
  5. 5. Nonstick cooking spray 1 13 3/4 ounce package refrigerated pizza dough 1 tablespoon olive oil 1/2 cup sliced roasted red and/or yellow sweet peppers 2 medium roma tomatoes, thinly sliced 2 tablespoons shredded fresh spinach (optional) 1 cup shredded mozzarella cheese (4 ounces) 1/4 teaspoon coarsely ground black pepper 2 tablespoons snipped fresh basil CHEESY RED PEPPER PIZZA
  6. 6. Instructions 1. Preheat oven to 425 degrees F. Coat a 12- inch pizza pan with nonstick spray. Press refrigerated dough into prepared pan, building up edges. Brush with olive oil. Bake in preheated oven for 10 minutes. 2. Remove crust from oven. Arrange sweet pepper, tomato slices, and, if using, spinach on the crust. Sprinkle with cheese and black pepper. 3. Bake in the preheated oven for 5 to 10 minutes more or until cheese is bubbly. Sprinkle with basil.
  7. 7. Cooking spray 1 small carrot 1 small red onion, halved 1 pound ground chicken 1/4 cup panko (Japanese breadcrumbs) 1/4 cup hoisin sauce 1 tablespoon grated peeled ginger 4 teaspoons low-sodium soy sauce 3 teaspoons hot Asian chili sauce, such as sambal oelek 8 ounces white mushrooms, thinly sliced 2 teaspoons toasted sesame oil Juice of 1 lime 4 whole-wheat sesame hamburger buns ASIAN CHICKEN BURGERS
  8. 8. Instructions Preheat the oven to 375 degrees F. Mist a baking sheet with cooking spray. Grate the carrot and 1/2 onion into a large bowl. Add the chicken, panko, 2 tablespoons hoisin sauce, the ginger, 3 teaspoons soy sauce and 1 teaspoon sambal oelek and mix until combined. Shape the chicken mixture into 4 patties and place on the prepared baking sheet. Bake until cooked through, about 20 minutes. Meanwhile, thinly slice the remaining 1/2 onion. Toss with the mushrooms, sesame oil, lime juice and the remaining 1 teaspoon soy sauce in a bowl. Mix the remaining 2 tablespoons hoisin sauce and 2 teaspoons sambal oelek with 1 tablespoon water in another bowl. Warm the hamburger buns in the oven. Serve the burgers on the buns with a drizzle of the hoisin-sambal sauce and some of the mushroom mixture.
  9. 9. 2 turkey breast tenderloins (1 to 1-1/4 lb.) 1 teaspoon dried sage, crushed Salt and freshly ground black pepper 2 tablespoons butter 1 6 ounce fresh baby spinach 1 large pear, cored and thinly sliced 1/4 cup crumbled blue cheese TURKEY STEAKS with Spinach, Pears, & Blue Cheese
  10. 10. Instructions 1. Horizontally split tenderloins to make four 1/2-inch-thick steaks. Rub turkey with sage; sprinkle with salt and pepper. In extra-large skillet cook steaks in 1 tablespoon of the butter over medium-high heat 14 to 16 minutes or until no longer pink (170 degrees F), turning once. (Reduce heat to medium if turkey browns too quickly.) Remove from skillet. Add spinach to skillet. Cook and stir until just wilted. 2. Meanwhile, in small skillet cook pear slices in remaining 1 tablespoon butter over medium to medium-high heat, stirring occasionally for 5 minutes or until tender and lightly browned. 3. Serve steaks with spinach and pears. Top with blue cheese. Serves 4.
  11. 11. 4 sweet potatoes (about 8 ounces each) 2 ounces sliced pancetta (about 8 thin slices) 1 bunch broccoli rabe, tough stems trimmed, roughly chopped Kosher salt 8 ounces shiitake mushrooms, stemmed and sliced 2 cloves garlic, thinly sliced 1/8 teaspoon red pepper flakes 1/2 cup part-skim ricotta cheese 1 tablespoon finely grated parmesan cheese Freshly grated nutmeg STUFFED SWEET POTATOES with Pancetta and Broccoli Rabe
  12. 12. Instructions 1. Pierce each sweet potato with a fork in a few spots. Arrange on a microwave-safe plate and microwave until soft, about 12 minutes. 2. Meanwhile, cook the pancetta in a large skillet over medium heat, turning once, until crisp, about 4 minutes. Remove from the skillet and drain on paper towels. Increase the heat to medium high; add the broccoli rabe and 1/4 teaspoon salt to the skillet and cook, stirring occasionally, about 3 minutes. Add the mushrooms, garlic and red pepper flakes and cook, stirring occasionally, until the vegetables are tender, about 3 more minutes. 3. Mix the ricotta, parmesan, and nutmeg to taste in a small bowl. Split open the sweet potatoes lengthwise and fluff the flesh with a fork. Top each with about 1 teaspoon of the ricotta mixture, then top evenly with the broccoli rabe mixture and the remaining ricotta mixture. Chop the pancetta and sprinkle evenly on top.
  13. 13. Eight 6-inch whole wheat tortillas Cooking spray or olive oil, for oiling tortillas 1 tablespoon spicy brown or Dijon mustard 1 cup shredded low-sodium Swiss (4 ounces) 4 ounces very thinly sliced low- sodium lean Black Forest or Virginia ham 1/2 small red onion, extra thinly sliced Freshly ground black pepper 1 1/2 tablespoons no-sugar-added apple butter, plus more for topping, optional 2 small apples, cut into thin sticks (red and green) Lemon juice and ground cinnamon for tossing HAM, APPLE & CHEESE QUESADILLA
  14. 14. Instructions 1. Preheat the oven to 200 degrees F. 2. Spray 4 of the tortillas with cooking spray (or brush with olive oil). Lay the oiled tortillas on a large cutting board oiled-side down. Brush with the mustard and sprinkle with about half of the cheese. Top each evenly with a thin layer of ham, onions and some pepper, and then finish with the remaining cheese. Brush the apple butter evenly on the remaining tortillas. Place one apple-butter tortilla on top of a ham-and-cheese tortilla (filling sides in), and firmly press the tortillas together to make a quesadilla. 3. Heat a large nonstick skillet over medium heat. Lay a quesadilla oiled-side down in the pan and cook until golden brown and the cheese starts to melt, about 2 minutes. Spray the top of the quesadilla with cooking spray, turn and cook until the other side browns and the cheese is melted, 2 to 3 minutes more. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining quesadillas. 4. Cut the quesadillas into 4 wedges and arrange on plates. Toss the apples with lemon and juice and cinnamon to taste. Serve with the apple slices.
  15. 15. 1 1/4 pounds boneless sirloin steak (about 1 inch thick), excess fat trimmed Kosher salt 2 tablespoons extra-virgin olive oil 4 cloves garlic, smashed 1 large onion, sliced 1/4 inch thick 2 bell peppers (1 red, 1 yellow), sliced 1/2 inch thick 4 jarred pepperoncini, drained and thinly sliced 1 15 -ounce can crushed tomatoes 1/2 teaspoon dried oregano Pinch of red pepper flakes 2 tablespoons chopped fresh parsley Focaccia, for serving (optional) STEAK PIZZAIOLA
  16. 16. Instructions 1. Sprinkle the steak all over with 1/4 teaspoon salt. Heat the olive oil in a large skillet over medium-high heat. Add the steak and sear until browned, about 2 minutes per side. Transfer to aplate. Add the garlic to the skillet. Once it sizzles, add the onion and bell peppers and cook, stirring occasionally, until they soften slightly, about 4 minutes. Add the pepperoncini, tomatoes, oregano, red pepper flakes and 3/4 cup water and stir to combine. 2. Bring to a rapid simmer, then nestle the steak in the sauce and simmer, turning once, until medium rare, about 7 minutes. Transfer the steak to a cutting board and let rest about 5 minutes. Continue simmering the sauce until thickened, about 3 more minutes. 3. Thinly slice the steak against the grain and divide among plates. Top with the sauce and parsley. Serve with focaccia.
  17. 17. More from the Robard Blog... Thanks for reading!