8 family friendly dinner recipes that are also budget friendly

If you are looking for a family friendly dinner then you are at the right place - and this is especially true if you are looking for a healthy family friendly dinner.

At Zing Wellbeing we are ALL about family and budget friendly recipes too.

We need to know we can cook just ONE meal and everyone will enjoy it. Am I right? 

Here are a few different family friendly dinner recipes from the Zing Wellbeing meal plans that we hope you think are just as delicious as we do!

(P.S our meal plans include menopause meal plans, dairy free, vegetarian, gut health, high protein, anti bloat, gluten free, budget and variety with more coming every month)

NB: Just increase the ingredients required and serving size to suit your family's needs. 

8 Family friendly dinner recipes 

• 600g ground turkey
• 400g black beans (cooked, or 2 cans, drained and rinsed)
• 1 large onion, chopped
• 2 cans (800g) diced tomatoes
• 2 tbsp chilli powder
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 2 tsp cumin
• 2 tsp paprika
• Salt and pepper to taste
• Optional: fresh cilantro for garnish and serve with rice or cauliflower rice (not included in calories)

1. Heat olive oil in a pot, sauté chopped onion and garlic until translucent.
2. Add ground turkey and cook until browned.
3. Stir in chilli powder, cumin, paprika, diced tomatoes, and black beans. Simmer for 20 minutes.
4. Season with salt and serve hot.

• Calories: 465
• Protein: 38g
• Carbs: 35.5g
• Fat: 19.6g
• Fibre: 9.8g

• Lean Protein from Turkey: Turkey is a lean source of protein that helps build and repair tissues, including muscles. Protein is also crucial for the production of enzymes and hormones that support various bodily functions.
• Fibre and Plant-based Protein from Black Beans: Black beans are high in fibre and plant-based protein, which support healthy digestion, regulate blood sugar levels, and promote satiety.
• Antioxidants and Vitamins from Tomatoes: Tomatoes are rich in vitamins C and K, as well as antioxidants like lycopene, which help reduce inflammation and support heart health.

Vegetarian Nachos from Zing Wellbeing Vegetarian meal plan

Serves 4

Ingredients:

• 150g tortilla chips (whole grain if possible)
• 200g black beans, cooked
• 100g corn kernels
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 2 tomatoes, diced
• 1 avocado, diced
• 100g shredded cheddar cheese
• 50g jalapeños, sliced (optional)
• 2 tbsp sour cream (optional)
• 2 tbsp fresh cilantro, chopped
• 1 tbsp olive oil
• 1 lime, juiced
• Salt and pepper to taste

• Heat olive oil in a pan over medium heat. Add the diced red onion and cook until translucent.
• Add the red bell pepper and cook until tender.
• Stir in the black beans and corn, and cook until heated through. Season with salt and pepper.
• In a separate bowl, mix the diced tomatoes, avocado, lime juice, and cilantro to make a fresh salsa.

• Preheat the oven to 180°C (350°F).
• Spread the tortilla chips on a baking sheet.
• Spoon the black bean and corn mixture evenly over the tortilla chips.
• Sprinkle the shredded cheddar cheese over the top.
• Add the jalapeño slices if using.

• Bake in the preheated oven for 10-15 minutes, or until the cheese is melted and bubbly.

• Serve:
• Remove from the oven and top with the fresh tomato and avocado salsa.
• Add dollops of sour cream if using.
• Garnish with additional fresh cilantro if desired.

• Calories: 600
• Protein: 18g
• Carbs: 70g
• Fat: 30g
• Fibre: 15g

Benefits:

• Healthy Fats from Avocado: Reduces inflammation and supports heart health.
• Antioxidants and Vitamins from Vegetables: Supports immune function and reduces inflammation.
• Calcium from Cheese: Supports bone health.

• 1 large chicken breast (remove skin and trim fat)
• 1/4 cup Greek yogurt
• 1/4 cup whole wheat breadcrumbs
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp cayenne pepper
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1 egg white

• 2 whole wheat burger buns (use 1 bun, cut in half)
• 1 cup fresh spinach or lettuce
• 2 slices tomato
• 1/4 cup red onion, thinly sliced
• 1/4 cup pickles, sliced
• 1 tbsp light mayonnaise or Greek yogurt mixed with a dash of lemon juice
• 1/4 avocado, mashed (optional)

• Preheat your oven to 400°F (200°C).
• Slice the chicken breast in half horizontally to make two thinner pieces.
• In a bowl, mix the Greek yogurt with the spices (paprika, garlic powder, onion powder, cayenne pepper, black pepper, and salt).
• Dip the chicken breasts into the yogurt mixture, ensuring they are well coated.
• Dredge the coated chicken in the whole wheat breadcrumbs.
• Place the chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes until the chicken is cooked through and the coating is crispy.

• Toast the whole wheat buns lightly.
• Spread a tablespoon of the light mayonnaise or Greek yogurt mixture on the bottom bun.
• Place the fresh spinach or lettuce on top.
• Add the cooked chicken patty.
• Layer with tomato slices, red onion, and pickles.
• Spread the mashed avocado on the top bun (optional).
• Place the top bun on the burger and serve immediately.

• Calories: 320 kcal
• Protein: 32.2g
• Carbohydrates: 42.2g
• Fat: 7g

• Calories: 450 kcal
• Protein: 21g
• Carbohydrates: 48g
• Fat: 22g

KFC healthy recipe makeover 

Chicken:

• 4 chicken drumsticks (skin removed)
• 4 chicken thighs (skin removed)
• 1 cup low-fat buttermilk
• 1 egg

Coating:

• 1 cup whole wheat flour
• 1/2 cup panko breadcrumbs
• 1 tbsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp black pepper
• 1/2 tsp cayenne pepper (optional for extra spice)
• 1/2 tsp salt
• Olive oil spray

INSTRUCTIONS:

• Marinate the Chicken:In a large bowl, whisk together the buttermilk and egg.
  Add the chicken pieces to the bowl, ensuring they are fully submerged in the buttermilk mixture. Cover and refrigerate for at least 2 hours, or overnight for best results.
  
• Prepare the Coating:In a separate bowl, mix together the whole wheat flour, panko breadcrumbs, paprika, garlic powder, onion powder, black pepper, cayenne pepper, and salt.
  
• Coat the Chicken:Preheat your oven to 400°F (200°C).
  Line a baking sheet with parchment paper and place a wire rack on top. This will allow the heat to circulate around the chicken, helping it to crisp up.
  Remove the chicken from the buttermilk mixture, allowing any excess to drip off.
  Dredge each piece of chicken in the flour mixture, pressing gently to ensure it adheres well.
  Place the coated chicken pieces on the wire rack.
  
• Bake the Chicken:Lightly spray the chicken pieces with olive oil spray to help them crisp up.
  Bake in the preheated oven for 35-45 minutes, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C).
  For extra crispiness, you can broil the chicken for the last 2-3 minutes of baking, watching closely to prevent burning.
  

NUTRITIONAL INFORMATION (PER SERVING):

• Healthy Baked "Fried" Chicken:

• Original KFC Fried Chicken: