10 Healthy Meals You Can Make in 10 Minutes
Yes, you do have time.
Home-cooked meals don't have to be a burden. "Making sure you're prepared and learning your way around the microwave and stovetop is the key to 10-minute meals," says Angela Ginn-Meadow, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. "Often, when we don't make a grocery list or buy some of the key essentials, we're kind of lost and say, 'Well, I'll just order out or pick up something.'" Here are 10 quick and easy recipes to consider tonight:
1. Salad
Sonja and Alex Overhiser of Indianapolis turn to salad as a "go-to, quick and easy meal." The duo, a husband and wife who blog about healthy cooking, have been posting nutritious -- and tasty -- recipes to A Couple Cooks since 2010. They recommend sprucing up your leafy greens with veggies, beans, chickpeas, nuts or seeds, and then drizzling with olive oil and vinegar. "You can add a piece of crispy bread to make it more of a meal," Sonja says. "If you eat meat, add chicken or tuna." For extra flavor, consider a sprinkle of kosher salt.
2. Soft scrambled eggs with goat cheese and asparagus
Trade your morning bagel for this savory breakfast favorite. "Eggs are a good source of protein. A bagel contains carbs and unrefined flour, which means empty calories," Sonja says. "Eggs taste good, are protein-filled and really easy to make." What you'll need: a skillet, mixing bowl, eggs, goat cheese, kosher salt, fresh-ground black pepper, butter and chopped chives. For step-by-step instructions, check out the recipe.
3. Cheese omelet
Starved for another egg-cellent recipe? Try a cheese omelet featuring a twist: chimichurri, a green sauce. Chimichurri consists of parsley, garlic cloves, olive oil, red wine vinegar, kosher salt and red pepper flakes. You can also incorporate chimichurri into your steak, fish, taco or sandwich dishes. While your mind is on eggs, remember: "You can add a fried egg on top of anything and make it more of a hearty meal, like on top of [a] salad," Sonja says. Consider adding it to leftover rice and beans to create a burrito bowl.
4. Tomato avocado grilled cheese sandwich
This is a good option for lunch or dinner. "It doesn't use too much cheese, and avocados contain healthy fats and nutrients," Sonja says, adding that it's a better option than takeout. The key, according to the recipe, is salting the tomatoes before throwing the sandwich together. You'll only need one ripe tomato, one avocado, sliced bread, butter, mozzarella cheese slices and a sprinkle of salt.
5. Mediterranean loaded veggie sandwich
This Mediterranean-inspired sandwich is made with hummus -- and it's vegan-friendly. "Combine whatever vegetables you have on hand with hummus on a sandwich. It's delicious and satisfying, and it's good for you," Sonja says. What you need: kale pesto white bean dip, one-quarter of a red onion, one carrot, pea shoots, whole-grain bread and feta cheese crumbles. Make sure all your vegetables are prepped for a quick and easy recipe like this one, Ginn-Meadow says.
6. Greek quesadillas
The Overhisers' Greek quesadillas are packed with vegetables such as spinach and peppers, but customization is welcome if you're intent on adding chicken or various types of tortillas, such as whole-wheat or gluten-free. "It's just a good way to make a satisfying meal that's easy to make," Sonja explains. For the vegetarian-friendly version, you'll need tortillas, fresh spinach, red onion, roasted red peppers, black olives, shredded mozzarella cheese, feta cheese crumbles, oregano and/or red pepper flakes.
7. Pan-seared salmon
Looking to step it up a notch? It'll still only take you 10 minutes to throw together this salmon dish, which was suggested by Ginn-Meadow. Use a 4-ounce pan to sear the salmon, adding lemon, salt and pepper, as desired. Pop a small sweet potato and a bag of frozen sugar snap peas into the microwave as side dishes. If you have leftovers, add them to your favorite bagged, shredded lettuce the next day for lunch, Ginn-Meadow says.
8. Cheese tortellini
Pasta lovers rejoice -- there is a recipe for you. "Frozen tortellini or ravioli, and even refrigerated versions, can make an easy, healthy meal in a matter of 10 minutes," Ginn-Meadow says. One cup of cooked cheese tortellini is enough for one person. Add a half-cup of marinara sauce for flavor. Use your leftover salad or toss some leafy greens with 2 tablespoons of vinaigrette for a side dish.
9. Grilled cheese and tomato soup
It's a classic fall or winter meal. Ginn-Meadow recommends 1 cup of tomato soup with skim or 1 percent milk to make it extra creamy. Heat the canned soup on the stove until it's warm while you make an old-fashioned grilled cheese with two slices of whole-wheat bread and two slices of 2 percent milk cheese.
10. Pan-seared Cajun chicken
If you've got frozen grilled chicken, this recipe can be put together in a time crunch. "Don't be afraid of the frozen section. [It] really can create a wonderful environment for quick and easy meals," Ginn-Meadow says. Pan-sear 4 ounces of frozen chicken, and add Cajun seasoning for spice. Take a few minutes to sautee pre-chopped zucchini and squash. Instant wild rice can offer an additional side -- and tack on less than five extra minutes. Don't be afraid to incorporate your leftovers into other meals throughout the week, she adds.
Samantha Costa is a Health + Wellness reporter at U.S. News. You can follow her on Twitter, connect with her on LinkedIn or email her at scosta@usnews.com.
