Diet/Recipes: Three easy healthy family meals.

Are you confused about how to construct meals that are both nutritionally well-balanced and enjoyable to eat? Here are three healthy meals the whole family will love…

Healthy Family Night Pizza Dough

Minutes to Prepare: 60

Minutes to Cook: 30

Number of Servings: 10


1 1/4 c nonfat milk

2 tbsp. honey

2 tbsp. olive oil

4 c. whole wheat flour (grind it yourself if you can, its healthier)

1 1/2 tsp. salt

1/3 c. ground flaxseed

2 tsp. fast rising yeast (the yeast listed above was the choice I was given for this sight)


Combine the dry ingredients and then the wet ingredients and then wet and dry together for the dough. Mix and knead well.

Bake at 350 for 20-30 minutes.

Number of Servings: 10

Nutritional Info

  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 317.2
  • Total Fat: 10.7 g
  • Cholesterol: 0.6 mg
  • Sodium: 372.4 mg
  • Total Carbs: 47.9 g
  • Dietary Fiber: 12.0 g
  • Protein: 12.3 g

When topping your pizza, remember to choose healthy toppings (low fat cheese, chicken pieces, pineapple, broccoli, spinach, black olives, peppers, mushrooms etc.) Try to stay away from those toppings that can turn this healthy meal in to a high calorie fest (regular/extra cheese, garlic sauces, and meats that are higher in fats and sodium).

Family Goulash

Minutes to Prepare: 15

Minutes to Cook: 60

Number of Servings: 8


1 lb. ground beef

4 oz. flat wheat noodles

½-cup chopped onion (may use scallions)

2 cups chopped celery

½-cup ketchup

14½ oz. canned diced tomatoes

8-oz. can mushrooms, drained

Black pepper to taste

Salt: 1 tsp. or adjust to taste.


Brown meat in large kettle with onions and celery. When sufficiently browned, add the rest of the ingredients and stir. Turn flame to low and simmer covered for one hour, giving the occasional stir. There is no need to pre-cook the noodles.

Makes at least 8½-cup servings.

Number of Servings: 8

Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 274.9
  • Total Fat: 15.9 g
  • Cholesterol: 61.7 mg
  • Sodium: 848.5 mg
  • Total Carbs: 20.2 g
  • Dietary Fiber: 2.1 g
  • Protein: 13.1 g

Chicken and Dumplings

Minutes to Prepare: 10

Minutes to Cook: 360

Number of Servings: 6


2 cups cooked chicken

1 can (10 3/4 ounces) condensed cream of mushroom soup, undiluted

1 can (10 3/4 ounces) condensed cream of chicken soup, undiluted

2 soup cans water

4 teaspoons all-purpose flour

2 teaspoons chicken bouillon granules

1/2 teaspoon black pepper

1 can refrigerated buttermilk biscuits (8 biscuits)


1. Mix all ingredients, except biscuits, in 4 1/2-quart CROCK-POT® slow cooker.

2. Cut biscuits into quarters and gently stir into mixture. Cover; cook on LOW 4 to 6 hours.

Nutritional Info

  • Number of Servings: 6
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 202.5
  • Total Fat: 6.7 g
  • Cholesterol: 49.8 mg
  • Sodium: 1,105.9 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 0.4 g
  • Protein: 20.3 g

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