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30 Minute Meals | OneShare Health Blog

Written by OneShare Health | 5:30 PM on September 1, 2022

Who doesn't want to cook easy healthy recipes that are good for you? With such hectic schedules, finding time to cook a heart-healthy meal from scratch is near impossible. These 30 minute meal ideas from Christine McMichael are perfect for when you need a healthy and filling meal, fast!

 

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30-Minute Meal Ideas

  • BBQ Chicken Power Bowls

Ingredients

▢2 chicken breasts

▢2 Tbsp BBQ sauce

▢1/4 cup rice, dry

▢2 cups kale

▢1 cup shredded red cabbage

▢1 Tbsp tahini

▢1 avocado

 

Instructions

  • Preheat oven to 375 degrees.
  • Cut each chicken breast in half (long-ways).
  • Please the chicken on an oiled baking sheet and glaze with BBQ sauce.
  • Bake for 30 minutes (or until fully cooked).
  • While the chicken is baking, cook the rice according to directions.
  • Toss the kale, red cabbage, and tahini.
  • Place into bowls and top with the baked chicken and avocado.
  • Serve and enjoy!

2.) Taco Bowl Recipe (20 Minutes!)

Ingredients

▢1 lb ground turkey

▢1/2 Tbsp avocado oil

▢1 tsp smoked paprika

▢1/2 tsp cumin

▢1 tsp chili powder

▢1/2 tsp garlic powder (or minced garlic)

▢1/2 tsp salt

▢1/2 tsp pepper

▢2 bags Success® Rice

▢15.5 oz can black beans

▢6 mini peppers (or 1 large bell pepper)

▢8-10 grape tomatoes

▢1-2 cups cilantro leaves

▢1 medium lime

▢1/4 cup plain yogurt (optional)

 

Instructions

  • Cook the ground turkey in the oil and spices.
  • While the ground turkey is being cooked, microwave the rice according to directions.
  • Lightly heat up the beans in the microwave or on the stove top.
  • Chop the peppers and the tomatoes.
  • Combine the rice with the beans, cooked turkey, peppers, tomatoes, and cilantro in each bowl.
  • Add a squeeze of lime over each bowl.
  • Mix the yogurt with 1/2 Tbsp of water and a dash of salt.
  • Drizzle the yogurt over each bowl and enjoy!

3.) Baked Mahi Mahi Tacos

Ingredients

Baked Mahi Mahi
  • ▢1 pound mahi-mahi (2-3 fillets)
  • ▢1 1/2 teaspoon chili powder
  • ▢1 teaspoon ground cumin
  • ▢1 teaspoon smoked paprika
  • ▢1/2 teaspoon onion powder
  • ▢1 teaspoon garlic powder
  • ▢1/2 teaspoon salt
  • ▢1/2 teaspoon pepper
  • ▢1/2 medium lime, juiced
  • Cream Sauce
  • ▢1/4 cup plain yogurt
  • ▢1/2 teaspoon chili powder
  • ▢1/4 teaspoon smoked paprika
  • ▢1/2 teaspoon salt
  • ▢2 Tablespoons water
  • ▢1/2 medium lime, juiced
    Mahi Mahi Tacos
  • ▢8 medium whole wheat tortillas
  • ▢1 cup shredded cabbage
  • ▢1 cup shredded red cabbage
  • ▢1 cup cilantro leaves
  • ▢1 medium avocado, sliced
  • ▢2 teaspoons crushed red pepper (optional)

Instructions

Baking The Mahi Mahi
  • Preheat the oven to 425 degrees F.
  • Mix the mahi-mahi seasoning (chili powder, cumin, smoked paprika, onion powder, garlic powder, salt, and pepper) together in a small bowl.
  • Place the mahi-mahi fillets skin side down on a baking sheet lined with parchment paper.
  • Squeeze the half-lime juice over each mahi-mahi fillet.
  • Sprinkle the mixed seasoning over each fillet.
  • Bake for 17-20 minutes, or until the fillets are flaky and fully cooked.
  • Remove the fillets from the skin and cut them into small, even pieces.
  • Mixing The Cream Sauce
  • While the fish is baking, whisk together the yogurt, chili powder, smoked paprika, salt, water, and the lime juice of the remaining halved lime.
  • Set aside.

Making Mahi Mahi Tacos

  • Heat the tortillas up on the stovetop (recommended) or in the microwave.
  • Top each tortilla with cabbage, red cabbage, baked mahi-mahi, cilantro, sliced avocado, and crushed red pepper (optional).
  • Drizzle each taco with cream sauce.
  • Serve and enjoy!

These meals are full of proteins to keep you full and satisfied. These quick dishes will become one of your favorite go-to meals!

These are just a few of the many quick and healthy meal ideas that are out there. With creativity and planning, you can easily whip up a nutritious and delicious meal in no time. So next time you're short on time, don't reach for the takeout menu. Instead, try one of these healthy and easy 30-minute meals. Your family (and your waistline) will thank you!

What are some of your go-to easy meals? Leave us a comment below!

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