Food shortcuts for busy nights

With a little searching, you can find foods that are both easy to prepare and nutritious.

Short on time? Tired of cooking? Looking for a way out of making dinner tonight?

At the end of a long day, it may be tempting to order takeout. But it’s far less expensive and healthier to eat at home. To make the job easier, try out some quick-prep, fast-cooking options from your local super­market, says Kathy McManus, director of the Department of Nutrition at ­Harvard-affiliated Brigham and Women’s Hospital. The trick is to know where to look and what to look for.

Below are some ideas to get you started.

Try precooked protein. When it comes to a stress-free dinner, your first thought may be to grab a rotisserie chicken off the shelf and head home, ready to slice and eat. But those grocery store favorites are often loaded with excess salt and saturated fat, says ­McManus. A better option is to check the refrigerator or freezer section for pre-cooked chicken breasts or chicken pieces. (See "How to spot the best quick options in the super­market.") They’re quick to heat and perfect tossed into a salad (pick up a bagged salad mix to make it faster), folded into fajitas, or simply served alongside a side dish.

Go fish. The seafood section is another place to stop for fuss-free dinner options. Buy a bag of frozen shrimp and toss a handful into a pan with some veggies and a few spices, and you’ve got a meal in minutes, says McManus. Frozen or fresh fish fillets are another fast-cooking option. Just season the fish with your favorite spices.

Consider vegetarian alternatives. Instead of a fast-food burger, try a meatless patty from your freezer case. They only take a few minutes to grill up on a busy night. Putting your burger on a bun? Find one that’s 100% whole wheat. Or put your patty on a whole-wheat pita or on a couple of slices of whole-grain bread. Another great option is vegetarian "chicken" strips, says McManus. They’re quick and can be paired with a salad or some veggies for an uncomplicated meal.

Crack open a can. While nutrition experts generally advise you to avoid shopping in the center of the store, where the processed foods live, there are some healthy options in the canned food aisle. Canned tuna or salmon is a nutritious addition to a hearty dinner salad. And low-sodium canned beans can be spooned into soup, a salad, or your favorite taco recipe. Taco salads are also easy to make at home. Add black beans, some low-fat Monterey Jack cheese, and chopped tomatoes to a package of mixed salad greens, says McManus. Top it with some seasoning, salsa, and plain Greek yogurt (a great substitute for sour cream).

Grab some grains. Round out your meals with prepackaged pouches or frozen bags of plain, precooked grains, such as brown rice. Simply heat and use them to accompany your favorite stir-fry, or add them to your plate as a side dish.

Also consider a whole-wheat or bean-based pasta as another undemanding dinner option, says McManus. For a healthy pasta sauce, cook up some chopped vegetables in a pan with some olive oil and add a can of low-sodium diced tomatoes.

Here are some other nutritious options that McManus suggests:

Make your own pizza. Grab a premade, whole-wheat pizza crust and top it with fresh tomato sauce or fresh tomatoes, low-fat shredded cheese, and your favorite veggies.

Have breakfast for dinner. A vegetable omelet is a nutritious dinner. Simply cook some spinach, chopped onions, and red bell peppers (or any of your favorite veggies) in a pan with eggs. Serve with fresh salsa on top.

Dig up a potato. Check your produce aisle for a fresh sweet potato you can cook in the microwave. Add some broccoli or other vegetables to fill out your plate. Instead of chopping your own vegetables, look for frozen options, which include everything from broccoli or peas to stir-fry mixes. "I like frozen, shelled edamame," says McManus. Or try precut vegetables from the produce aisle. Prepackaged coleslaw is an easy side dish, but add the mayonnaise at home so you can control the amount, says McManus.

Image: © Rawpixel/Getty Images