Fast and Fresh: 15-Minute Dinner Recipes for Busy Lives

• 1 lb large shrimp, peeled and deveined
• 2 tbsp butter
• 3 cloves garlic, minced
• 1/4 tsp red pepper flakes
• 3 medium zucchini, spiralized
• Fresh parsley, chopped (optional)
• Salt and pepper to taste

Instructions:

1. Heat the butter in a large skillet over medium-high heat. Add garlic and red pepper flakes, cooking until fragrant (about 1 minute).
2. Add shrimp to the skillet, cooking for 2-3 minutes on each side until pink and cooked through. Season with salt and pepper.
3. Add spiralized zucchini (zoodles) to the skillet, tossing until just tender, about 2 minutes.
4. Serve with a sprinkle of fresh parsley for an extra burst of flavor.

2. Black Bean and Avocado Taco Bowls

Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• 1/2 cup shredded cheese (optional)
• 1 lime, juiced
• Salt and pepper to taste
• Pre-cooked brown rice or quinoa (optional)

Instructions:

1. Warm the black beans in a small saucepan over medium heat.
2. In a bowl, combine cherry tomatoes, avocado, cilantro, lime juice, salt, and pepper.
3. Divide rice or quinoa among bowls, and top with beans, tomato mixture, and shredded cheese if desired.
4. Enjoy a fresh, customizable taco bowl without the hassle of tortillas.

3. Lemon Herb Chicken Wraps

• Ingredients:2 cups rotisserie chicken, shredded
• 1/2 cup Greek yogurt
• 1 lemon, zested and juiced
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh parsley, chopped
• Salt and pepper to taste
• 4 whole-wheat wraps
• Mixed greens

1. In a bowl, mix shredded chicken, Greek yogurt, lemon juice, zest, dill, parsley, salt, and pepper.
2. Place a handful of mixed greens in the center of each wrap.
3. Spoon the chicken mixture onto the greens, roll up, and serve.

4. Quick Chickpea Curry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/2 cup coconut milk
• 1/2 cup vegetable broth
• 2 tbsp curry paste (red or yellow)
• 1/2 cup spinach or kale
• Cooked rice or naan for serving

Instructions:

1. In a skillet, whisk together coconut milk, vegetable broth, and curry paste over medium heat.
2. Add chickpeas and cook until heated through about 5 minutes.
3. Stir in spinach or kale until wilted. Serve over rice or with naan for a speedy curry that packs a punch.

5. Asian Sesame Noodles with Veggies

Ingredients:

• 8 oz soba noodles (or any quick-cooking noodles)
• 1 cup shredded carrots
• 1 cup cucumber, julienned
• 1/4 cup sesame dressing
• 1 tbsp soy sauce
• Sesame seeds for garnish

Instructions:

1. Cook noodles according to package instructions, then rinse under cold water.
2. In a large bowl, toss noodles, carrots, and cucumber with sesame dressing and soy sauce.
3. Garnish with sesame seeds and serve cold or at room temperature for a refreshing twist on noodles.

Pro Tips for 15-Minute Dinners

• Meal Prep Basics: Prepping basics like grains, cooked proteins, and chopped veggies over the weekend saves you valuable time during the week.
• Use Store-Bought Shortcuts: Canned beans, pre-washed greens, and frozen vegetables are your best friends for quick dinners.
• One-Pan Meals: Reducing dishes means less cleanup time—another bonus on busy nights!
• Flavor Essentials: Keep garlic, lemon, fresh herbs, and basic sauces (like soy or hot sauce) on hand for easy flavor elevation.

By embracing these fast and fresh 15-minute dinners, you’re empowering yourself to enjoy wholesome, satisfying meals on even the busiest of nights. With just a handful of ingredients, you can create dishes that nourish the body and soothe the soul—no matter how tight your schedule is. Try incorporating one or two of these recipes into your weekly rotation, and you’ll find that a nutritious dinner doesn’t have to take more than a quarter-hour to make.