Every time I tell patients to cut back on ultra-processed foods, I get the same reaction: eyes widen, and the joy drains from the room as they picture sad kale salads and cardboard bread.
But healthy eating doesn’t require a meal kit subscription or a grocery budget that makes you wince. On a typical weeknight in my house with two toddlers, one puppy and no extra time, dinner has to be fast, fiber-rich and something my kids will actually eat.
I have three recipes that I like to keep on rotation. Each is ready in 45 minutes or less, costs about $20 for a family of four, and doesn’t rely on ultra-processed ingredients.
This is one of my most-requested dinners. The yogurt marinade tenderizes the chicken and caramelizes the skin. The roasted chickpeas add a delicious crispy crunch. Once the chickpeas cool, my kids love to eat them straight off the pan. This meal costs about $5 per person.
Cook time: 45 minutes
