10-Minute Dinners: 8 Healthy Recipes for Athletes

December 21, 2012 | Kait Fortunato

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After “healthy” and “delicious,” my two favorite words describing any meal are “simple” and “fast.” We’d all have healthier eating habits if we spent our weekends planning, chopping and cooking, but for most of us, that’s just not realistic. On many days, you’re going to be at practice late, or come home tired and be tempted to order take-out or scarf a couple of bowls of cereal.

At times like these, you can turn to these 10-minute dinner recipes. They’re nutritionally potent yet easy to cook. Best of all, even the most inexperienced cook can whip them up in–you guessed it—10 minutes or less. So if you want to stay on track after a long day, stock your fridge and pantry with the ingredients of these healthy 10-minute dinners.

Sweet Potato Egg Boat

A microwaved sweet potato makes a sturdy, healthy carbohydrate base for eggs and spinach. Soften up the sweet potato in the nuker. While the sprout cooks, scramble the eggs with some spinach on the stovetop with a bit of garlic and olive oil. Place the egg mixture atop the potato, and voila! You’re ready to set sail aboard the S.S. Powerfood.

English Muffin Pizza

This is a great meal—especially for children—that allows you to use leftover vegetables and protein (chicken, ground turkey, etc.). Combine with sauce and cheese and cook in the oven.

Turkey or Veggie Burgers

Healthy frozen varieties of these burgers can be microwaved or cooked on the stove in less than 10 minutes. Pair with a serving of microwavable frozen veggies or throw the patty on top of a salad.

Gordon's Frozen Fish Fillets

Most frozen food items should be left on ice indefinitely, but Gordon's has a line of grilled fish that makes a great backup plan for dinners on the go. The fish is low in calories, high in omega-3s, gluten-free and low in sodium. Wrap the fish in a whole-wheat tortilla and add a little salsa to build a delicious fish taco.

Rotisserie Chicken Stir Fry

While rotisserie is not the healthiest form of chicken, simply removing the skin drastically improves its nutritional value. Stir-fry it with some microwavable brown rice and frozen broccoli.

Paninis

Sandwiches can get boring after awhile, but simply grilling them on the stove or a George Foreman grill can make a simple turkey and cheese taste like a delicious quesadilla. Use lean meats like turkey and ham, and add whatever healthy condiments and toppings you like. Avocado and sun-dried tomatoes are two of my favorites.

Omelets

Eggs are an incredibly easy, healthy source of protein. Most people associate them with breakfast, but there’s no wrong time to eat these powerfully nutritious nuggets. An omelet makes a great dinner option. Simply mix in whatever veggies and protein you have available and serve with whole wheat toast.

Black Beans and Rice

Keep cans of low-sodium black beans in your pantry for a quick dose of protein that pairs well with individual servings of brown rice. Add a nutritious boost to the mix with frozen veggies, and top with plain yogurt for even more protein.

They're not all 10-minute dinners, but my STACK Meals of the Month provide you with quick, healthy meal ideas. Check out some of my recent recipes:

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
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