10 Super Quick, Super Healthy Kid-Friendly Dinners

Posted by Serene Allison on Jul 02, 2020

Easy recipes to get your whole family eating well.

Eating well should not be an unattainable fantasy for you and your family. These recipes from the Trim Healthy Table cookbook take the traditional meals you and your family already love, and make them healthier. They will help you reach your goal of staying fit as well as improve the overall well-being of your family. Never assume you are too busy to make health a priority. The tips and tricks in these meals make it simple, and help you take baby steps to living a healthier lifestyle.

Deconstructed Fajitas

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

This is such a quick no-brainer for busy nights when you need dinner on the table in ten minutes. We enjoy this on dinner plates over a bunch of cut lettuce, but if you prefer you can stuff into low-carb tortillas.

Ingredients

2 tablespoons coconut oil or butter
1 large onion and 2 to 3 green or red peppers, sliced
4 to 6 cups sliced precooked chicken breast
2 teaspoons chili powder
1 teaspoon onion powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper (optional for heat lovers) 
1 teaspoon Mineral Salt
1 teaspoon paprika (smoked or regular)
2 fresh tomatoes, sliced, or 1 (14.5-ounce) can diced, re-roasted tomatoes, drained Lots of cut lettuce (e.g., a couple hearts of romaine at least)  Greek yogurt Sour cream  Sliced avocado Grated cheese Brown rice or quinoa

Directions

Heat a large skillet over medium-high heat and add the coconut oil. Add the peppers and onions, tossing frequently for a few minutes until they begin to soften. Add the chicken, sprinkle on the chili powder, onion powder, cumin, cayenne (if using), salt, and paprika, and toss with the veggies for a couple more minutes. Add the tomatoes. Cook for 2 to 3 more minutes.
Serve on generous beds of lettuce and add toppings according to which fuel you decide on.

Black Pepper Chicken

Who wouldn't love healthy Chinese takeout? Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

Think Chinese takeout, but ultra-healthy and made in a jiffy! Here’s a time-saving tip—the night before, or the morning of, you can put the chicken in the marinade in a gallon-size baggie and refrigerate so it is all ready to go right before dinnertime. While you are at it, you may want to make double the amount of chicken and marinade. Put one of the bags in the freezer for a no-think, no-fuss dinner another night.

Ingredients

2 1⁄2 pounds boneless, skinless chicken breasts or thighs, thawed if frozen, cut into 1⁄2-inch pieces (easily done with kitchen scissors)
1⁄4 cup plus 2 tablespoons soy sauce
1⁄2 teaspoon ground ginger
1 teaspoon onion powder
1 teaspoon garlic powder
2 1⁄2 teaspoons black pepper, or 3 teaspoons if you like more heat
1 tablespoon rice vinegar
4 tablespoons coconut oil
1 onion, sliced
6 celery stalks, finely sliced
1⁄2 large head cabbage, finely sliced, or 1 (16-ounce) bag pre-sliced cabbage or coleslaw

Directions

Place the chicken pieces in a bowl and add 1⁄4 cup of the soy sauce, the ginger, onion powder, garlic powder, pepper, and vinegar. Allow to marinate for 10 minutes or so while you chop the vegetables (or do as described above and start marinating the night before or in the morning).
Melt 2 tablespoons of the coconut oil in a large skillet over high heat. Once hot, add the marinated chicken. Allow the chicken to cook for a couple minutes on one side, then toss periodically in the hot oil for 3 to 4 more minutes or until just done. Transfer the chicken to a plate.
Add the remaining 2 tablespoons coconut oil and all the veggies to the skillet. Add the remaining 2 tablespoons soy sauce and toss the veggies for 3 to 4 minutes, or until slightly wilted but still a bit crispy. Return the chicken to the pan, toss through and serve.

World's Laziest Lasagna Skillet

Any recipe with 'lazy' in the title is bound to be perfect for busy weeknights. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half)

We gave you Lazy Lasagna, one of the most popular recipes in Trim Healthy Mama cookbook, but now we have an even lazier version. No baking time—just throw it all in your skillet, then scoop into your mouth. Kids love this, too, and it makes sure they get a good dose of healthy greens in their dinner!

Ingredients

2 pounds ground beef, turkey, or venison, thawed if frozen
20 ounces no-sugar-added pizza or spaghetti sauce
11⁄2 tablespoons dried oregano
1⁄2 teaspoon Mineral Salt
1 teaspoon onion powder
1 teaspoon garlic powder
1⁄8 teaspoon cayenne pepper
1 to 2 doonks Pure Stevia Extract Powder
16 ounces fresh spinach
1 (8-ounce) package 1⁄3 less fat cream cheese
1 (14-ounce) container 1% cottage cheese
8 ounces part-skim mozzarella cheese, grated

Directions

Brown the meat in a large skillet over medium-high heat, then drain off any excess fat.
Add the pizza sauce, oregano, salt, onion powder, garlic powder, cayenne, and stevia powder (if using). Add the spinach (you may need to add half the spinach, stir until it wilts a little, then add the rest). Reduce the heat to medium-low and allow to simmer.
Place the cream cheese and cottage cheese in a food processor and process until smooth. Add to the skillet. Allow all the ingredients to simmer a few more minutes, then you’re done.
Top each plate with grated mozzarella.

Sesame Lo Mein

Carbs you can feel good about. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, but do not freeze, as Konjac noodles don't freeze well.)

Load your plate high with scrumptious noodles and slim down! Bet nobody has told you that before. Before you even have time to make a phone call for Chinese takeout, you can have this deliciousness ready for your table within 15 to 20 minutes. You’ll save time and you’ll save your waistline! We use two kinds of noodles in this dish for double the slimming power. It has konjac-based noodles, which are so fat-blasting and wonderful, and zucchini or yellow squash noodles, which we call “Troodles.” If you are not yet a fan of konjac-based noodles, you can use all Troodles, just double up on the zucchini.

Ingredients

2 teaspoons butter or coconut oil
3 to 4 garlic cloves, minced 
2 cups of any chopped veggies you have lying around such as onion, red bell peppers, zucchini, radishes, and carrots; you can also include a few tablespoons frozen peas
3 single-serve bags konjac noodles, such as our Trim Healthy Noodles or Not Naughty Noodles, well rinsed and drained
1 to 2 tablespoons Nutritional Yeast (optional)
1⁄4 cup soy sauce, or a few good squirts Bragg liquid aminos or coconut aminos
Red pepper flakes or cayenne pepper to taste
2 to 4 medium zucchini or yellow squash, spiralized into Troodles (zucchini noodles)
4 large eggs
2 to 3 cups precooked or canned meat, such as diced chicken breast, salmon, or ground meat
3 to 4 tablespoons toasted sesame oil
3 to 4 green onions (optional), diced

Directions

Melt the butter in a large skillet over medium-high heat. Add the garlic and toss in the butter for about a minute. Add the seasoning blend or chopped veggies and toss for another 2 to 3 minutes, or until softened. If using frozen veggies, toss on high.
Add the Trim Healthy Noodles or Not Naughty Noodles to the pan, increase the heat to high, and stir with a fork as they cook. While they are cooking, add the nutritional yeast (if using), soy sauce, and red pepper flakes. Toss them over high heat for a couple minutes, then add the Troodles and allow to cook for few minutes, tossing well. At first you think there are too many Troodles ... have faith, they will wilt.
Push the noodles and veggies to one side of your skillet. Reduce the heat to medium and crack the eggs into the skillet. Stir and cut the eggs with your spatula, flip a few times while they cook, then toss them with all the other ingredients in the skillet. Add your precooked protein, continuing to heat the ingredients until the meat is warmed through. Top with the sesame oil and green onions (if using). Stir and lift the noodles so that they get coated with the sesame oil. Taste, then add more soy sauce, pepper, or other favorite Asian seasoning until it makes you say “Yeah Baby!”

Chicken, Broccoli, Mushroom Stir-Fry

Make your life easier by preparing the sauce in advance. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

Your house will smell as wondrous as a Japanese restaurant when you make this. Watch your family wolf it down, never knowing there is a healthy secret ingredient in the sauce (so long as you don’t tell!).

Ingredients

1 cup chicken broth
1 cup frozen diced okra
1⁄3 cup soy sauce, or several generous squirts Bragg liquid aminos
21⁄2 teaspoons Pure Stevia Extract Powder
1⁄2 teaspoon Gluccie
2 tablespoons coconut oil or sesame oil
21⁄2 pounds boneless, skinless chicken breasts (thawed if frozen), cut into 1⁄2-inch pieces (quickest with kitchen scissors)
Mineral Salt and black pepper
3 to 4 garlic cloves, minced
1 generous teaspoon finely grated or minced fresh ginger
2 (12-ounce) bags frozen broccoli, or fresh broccoli florets from a large head
8 ounces fresh mushrooms, sliced
1 teaspoon red pepper flakes (optional)

Directions

Prepare the sauce in advance. Put the chicken broth, okra, soy sauce, sweetener, and Gluccie in a blender and blend on high until completely broken down ... we mean blend the daylights out of it so no bits of okra are left.
Melt 1 tablespoon of the oil in a skillet over high heat. Season the chicken pieces with salt and pepper, add them to the skillet, and cook for 4 minutes, turning once. Remove them from the pan and set aside.
Reduce the heat to medium. Add the remaining 1 tablespoon oil, the garlic and ginger. Toss in the oil for about 30 seconds, then stir in the frozen broccoli. Increase the heat to medium-high, cover, and cook for about 2 1⁄2 minutes. Stir in the mushrooms, cover, and cook for another 21⁄2 minutes (if using fresh broccoli, add later with the mushrooms and cook without covering for several minutes, tossing often).
Uncover, pour in the sauce, and cook on high for 5 to 6 more minutes, returning the chicken for the last 3 minutes and adding the pepper flakes (if using).

Save My Sanity Chili

It's all in the title of the recipe. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

When life gets chaotic, this meal can come to your rescue. Throw it in the crockpot in the morning and you’ll be able to breathe a sigh of relief knowing that supper is taken care of (or make it in a jiffy in your pressure cooker). This tasty chili is a no-brainer since it saves you a whole prep step. Most chili recipes that call for ground meat ask you to brown the meat and onions first, but we know life can be crazy busy and sometimes that just might be the 10 to 15 minutes you don’t have! We don’t want you giving in and considering picking up drive-thru food because you don’t have time to cook. So no more excuses—extra steps are outta here! Throw all the ingredients in your trusty crockpot and come back in the evening to deliciousness! Now, let’s say your life is extra crazy and you forget to prepare your crockpot meal in the morning but you don’t have an electric pressure cooker. No worries—this can be made in a pot on the stove in about 30 minutes—just brown your meat and onions, add all the other ingredients, and let it bubble away.

Ingredients

2 pounds ultra-lean (96%) ground turkey or venison, thawed if frozen
2 (10- to 12-ounce) bags frozen small-cut vegetables, such as green and red bell peppers
2 (14.5-ounce) cans diced tomatoes
-1 (10-ounce) can Rotel-style diced tomatoes and green chilies (hot, medium, or mild)
2 (15-ounce) cans pinto beans, rinsed and drained
2 (15-ounce) cans white beans, such as cannellini or Great Northern, rinsed and drained
1 quart chicken broth
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon onion powder
1 teaspoon minced garlic
1 teaspoon dried oregano
11⁄2 teaspoons Mineral Salt
1⁄4 teaspoon cayenne pepper (optional, depending on your heat preference)

Directions

Place the meat in the bottom of a crockpot and break up with a fork to spread around the bottom of the crock. Add all the other ingredients and mix well.
Cover and cook on low for 5 to 7 hours. Once the chili is ready, break up any larger chunks of meat.

ELECTRIC PRESSURE COOKER DIRECTIONS: Cook the meat on sauté mode, then add all the other ingredients. Seal and cook at low pressure for 10 minutes. Use the quick pressure release.

Slow Cooker Buffalo Chicken

Original Frank's hot sauce tastes delicious on anything and everything. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

This is flavorful, hearty and so versatile! Please don’t be scared if you are not a spice lover. Just be sure to buy the original Frank’s hot sauce, not the “hot” kind. And if you’re still timid, pull back the amount of sauce to 1 or even 1⁄2 cup. That will give you a very mild heat level but still lots of flavor.

Ingredients

21⁄2 pounds boneless, skinless chicken breasts or thighs, thawed if frozen
4 tablespoons (1⁄2 stick) butter
11⁄4 cups Frank’s original hot sauce (reduce if you don’t like heat)
1 (10- to 12-ounce) bag frozen small-cut veggies
2 tablespoons apple cider vinegar
2 teaspoons dried parsley flakes
1 teaspoon dried oregano
1⁄2 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon Mineral Salt
1⁄2 teaspoon black pepper
1⁄2 cup sour cream (optional)

Directions

Put the seasoning blend at the bottom of a slow cooker. Add all the other ingredients except for the sour cream. Cover and cook on low for 6 hours. Shred the chicken with 2 forks (it will fall apart easily). If using sour cream, stir it in well.

ELECTRIC PRESSURE COOKER DIRECTIONS: Add all the ingredients except the sour cream to a pressure cooker. Seal and cook at high pressure for 12 minutes. Use natural pressure release for at least 10 minutes, followed by quick pressure release. Stir in the sour cream and shred the chicken.

NOTE: When wrapping or stuffing this into lettuce or tortillas, use a slotted spoon or tongs to remove the chicken from the slow cooker and try not to get too much of the broth so it won’t be too messy.

Succulent Barbacoa Beef

Bring Chipotle-style bowls to your kitchen table. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

We love Chipotle restaurants—so easy to stay on plan there using their bowl option. We love ordering their barbacoa beef or chicken, including the sautéed veggies, and putting it all over lettuce and salsa, then topping with lots of guac and a sprinkle of cheese. Mmmm ... Amazing! Or sometimes we add some brown rice and beans. You can make something similar to their succulent beef (our very favorite menu item there) at home. Here is our version.

Ingredients

2 1⁄2 to 3 pounds beef chuck roast, cut into thirds
1 onion, cut into chunks 
1 to 3 chipotle peppers in adobo sauce from a can (using 3 is lovely and spicy, but if you don’t like a whole lot of spice, pull back to 1 or 2 and rinse the sauce off a little)
4 to 6 garlic cloves, minced
2 to 3 tablespoons lime juice (fresh or bottled) 
3 tablespoons apple cider vinegar
3⁄4 cup water or beef broth 
1 tablespoon ground cumin 
2 teaspoons dried oregano 
11⁄2 teaspoons Mineral Salt 
1 teaspoon black pepper

Directions

Place the beef in the bottom of a slow cooker. Put all the other ingredients in a blender and blend well. Pour the contents of the blender over the beef. Cover and cook on low for 7 to 8 hours. Break the beef apart once cooked ... you don’t have to completely shred, but pulling most of it apart allows it to drink up all the delicious juices.

ELECTRIC PRESSURE COOKER DIRECTIONS: Coat the pressure cooker pot with coconut oil spray and place all the ingredients in the pot, including the blended sauce. Seal and cook at high pressure for 50 minutes. Use natural pressure release.

Cheesy Chicken Spaghetti Casserole

Cheesy noodles without the fat. Photo: Trim Healthy Table

Feeds 6 to 8 (Halve if your family is smaller, but do not freeze, as Konjac noodles don't freeze well.)

This is ooey-gooey, noodley, cheesy goodness. Regular white noodles when mixed with cheese are one of the most fattening and health-destroying foods on this planet. Konjac noodles, such as our Trim Healthy or Not Naughty noodles, allow you to enjoy that oh-so-magnificent combination of cheese and noodles without widening your waistline.

Ingredients

4 single-serve bags of konjac noddles, such as out Trim Healthy Noodles or Not Naughty Noodles, well rinsed and drained
5 cups diced cooked chicken breast, or diced rotisserie chicken
1 (10-ounce can) Rotel-style diced tomatoes and green chilies, drained
11⁄2 (8-ounce) packages 1⁄3 less fat cream cheese
1⁄2 cup chicken broth
11⁄2 teaspoons Mineral Salt
1⁄2 teaspoon black pepper
1 teaspoon paprika
1 teaspoon chili powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon garlic powder
3 cups (12 ounces) grated cheddar cheese

Directions

Preheat the oven to 375°F.
Snip the noodles a bit smaller with kitchen scissors so they are not too terribly long. Put the diced chicken, noodles, and diced tomatoes and chilies in a 9 × 13-inch baking dish.
Put the cream cheese, broth, salt, pepper, paprika, chili powder, onion powder, and garlic powder in a blender and blend until smooth. Scrape the mixture into the baking dish using a spatula. Mix in 2 cups of the cheddar. Top with the remaining cheddar and bake for 30 to 35 minutes. Broil for just a couple minutes at the end to make sure all the cheese is golden brown and bubbling, but watch it doesn’t burn.

Flaky Parmesan Tilapia

An inexpensive way to try something new with your family. Photo: Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller)

This is a quick and easy way to include more fish in your life. There is only so much chicken and red meat you can eat, so please make room for fish! It is a wonderful, slimming part of a balanced-protein approach. This recipe is incredibly flaky and full of flavor, and it’s a great way to get your children to start liking fish. It need not be expensive, either. You can buy 2 pounds of frozen tilapia fillets from any landlocked grocery store inexpensively and thaw them before cooking. If you don’t like the idea of using tilapia, use any other thin white fish of your liking.

Ingredients

2 pounds tilapia or other thin white fish fillets, thawed if frozen
4 tablespoons (1⁄2 stick) butter, melted
Black pepper 
Red pepper flakes (optional)
3⁄4 cup grated Parmesan cheese
1⁄4 cup mayonnaise
2 heaping tablespoons Greek yogurt
3⁄4 teaspoon dried dill

Directions

Preheat the oven to a high broil.
Rinse the fish and pat it dry. Place it in a single layer (no overlap) in an extra-large baking dish or 2 medium baking dishes. Pour the melted butter over the top and turn each fillet in the butter to coat well on both sides. Sprinkle lightly with black pepper and pepper flakes (if using).
Combine the Parmesan, mayo, yogurt, and dill in a bowl and stir until a paste forms. Set aside.
Put the fish on the second rack from the top of the oven and broil for 3 minutes.
Remove from the oven, turn each piece over, and smear with some Parmesan paste to cover the top of the fish (easily done with a fork). Broil for another 4 to 5 minutes, until it’s bubbling and golden brown on the top and flaky in the middle.

Written by Serene Allison for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.