Don’t Feel Like Cooking? Don’t! 6 No-Fuss Dinners From Nutrition Pros

Published on 3/14/2016 at 4:50 AM

POPSUGAR Photography/Sheila Gim

Cooking at home can save major calories, and dietitian Julie Upton, MS, RD, of Appetite For Health has rounded up five easy, no-stress dinners that you can have on the table in mere minutes.

There's one simple thing you can do to protect your health — and whittle your waistline. Want a hint? It involves a certain room in your house, keeping things spicy, and it can definitely get a little hot! Of course, I'm talking about the kitchen here (where did you think I was going with that?!) and cooking more of your own meals at home.

Making your own meals improves your overall diet quality and can help whittle your waistline. Restaurant and takeout meals add about 200 calories to your daily diet; contain less fiber and fewer fruits and veggies; and pack in more saturated fat and added sugar than homemade meals, according to studies. Not surprisingly, one study reported that eating two or more meals away from home per week significantly ups your odds of becoming overweight or obese.

As beneficial as home cooking is, many of us don't do it often enough simply because we're so pressed for time. I get it! But don't stress: if you don't have time to cook, you don't have to. I often make no-fuss healthy dinners that are faster than ordering takeout. Don't believe me? Check out these six practically no-cook meals from nutrition pros.

Southwestern Chicken Soup

Rotisserie chicken is a great shortcut to use when you’re tight on time. Michelle Dudash, RDN, and author of Clean Eating For Busy Families, relies on already-cooked chicken to whip up her Southwestern chicken soup in about 15 minutes. To make: in a large pot, combine 1 can drained black beans, 1/2 cup salsa, 4 cups chicken broth (reduced sodium, if possible), and 1 tablespoon Mexican or Southwest seasoning. Heat over high heat until it comes to a simmer, and then reduce heat. Meanwhile, shred the rotisserie chicken, and stir it into the pot. Heat through, about 5 minutes. Ladle into bowls, and serve with lime wedges, avocado, and cilantro.

No-Fuss Veggie Burrito

Think you need fresh produce to make a meal? Think again. A recent study in the journal Nutrients found that people who used canned foods more frequently (more than six canned items per week) had healthier diets and higher intakes of 17 essential nutrients compared to those who use the least canned goods. LA registered dietitian Vandana Sheth, RD, turns to a few canned staples in her pantry to make family-friendly burritos. Here’s how: drain 1 can each of black beans and corn, place in a skillet with chopped onion, and season with Mexican or Southwestern spices, as desired. Once heated through, put a few spoonfuls of the bean and corn mixture in a whole-grain wrap or tortilla, and top with salsa, diced avocado, and fresh cilantro.

Fast Frittatas

Frittatas are one of the easiest (one pan, yeah!), quickest, and healthiest meals to get on the table, says Katherine Brooking, MS, RD, cofounder of Appetite For Health. "Eggs pair perfectly with veggies, so you can use pretty much any veggies you have on hand. Some of my favorite combinations include kale, chicken sausage, and mushrooms or this spinach, mushroom, and leek frittata recipe."

Perfect Panzanella

I make a fresh and satisfying panzanella or Tuscan bread salad at least once a week. I usually don’t have a loaf of stale bread available, so I simply bake chunks of any artisan whole-wheat bread. I use tomatoes, red onion, cucumber, and bell pepper, and dress with olive oil and vinegar. Sometimes, I’ll mix in cooked diced chicken (from a salad bar) for protein. Here’s an easy panzanella recipe that you have to try!

Quick and Easy Pizzas

"I’ll use a 100-percent whole-grain Flatout flatbread to make pizzas in minutes that my kids love. I’ll top them with whatever I have on hand, which could be grilled veggies, arugula, or other greens, cherry tomatoes, basil, or even BBQ chicken," says Mitzi Dulan, author of The Pinterest Diet: How to Pin Your Way Thin and nutritionist to the Kansas City Royals. Here’s how to make a Mediterranean-style pie: spread hummus on a healthy, whole-grain, fiber-rich flatbread, or wrap and add artichoke hearts, Kalamata olives, red onion, cherry tomatoes, sliced bell pepper, and basil. Then top with feta cheese. Drizzle with olive oil, season with salt and pepper, and heat in a 350°F oven for 5-7 minutes.

Tuna Pasta Salad

Have tuna and pasta in your pantry? Then you can make a healthy meal, explains Dana Angelo-White, MS, RD, ATC, a registered dietitian and athletic trainer. White uses both light and albacore tuna in her tuna salad recipe, then combines it with whole-grain pasta. "Tuna salad is protein-packed and will count toward your recommended two or more servings of seafood per week." Serve over a bed of greens or store-bought mixed greens for extra veggies.