Variety of Healthy and Delicious Family Dinner Menu


Dinner with the whole family is often a moment to look forward to. However, do not let you choose the dinner menu for the family. Check out healthy tips through the following reviews!

Healthy Tips for Family Dinner

Dinner can be a moment to share stories for each family member. Not only building family harmony, this moment can also be a way to maintain family health.

Well , to create a healthy, delicious, and enjoyable dinner, there are some tips you can do, including:

1. Prepare Nutritious Meals

Don't just serve delicious food on the dining table, pay attention to the nutritional content. Make sure your serving is good enough and low in calories.

This of course will bring health benefits for the family. Citing Hopkins Medicine , family meals generally involve fruits and vegetables rather than fast food.

Therefore, if done regularly, it is not impossible that the nutritional needs of all family members will be met.

2. Prioritize Vegetables

So that dinner for the family can bring the expected healthy benefits, don't forget to prioritize vegetables as a dish.

Stir fry tofu and chickpeas will be better than curry goat or chicken curry. These vegetables will meet the needs of fiber and nutritional needs before bed.

3. Choose Delicious and Healthy Recipes

Don't forget to make sure your food can be eaten by everyone in the family, including your child who has a hard time eating or who doesn't have much of a taste for Western food. So, choose healthy and delicious recipes to eat.

4. Avoid Too Heavy Food

One thing that is no less important when preparing a dinner menu for the family is the portion. It's important to limit food at night to sleep better.

Although it must be limited, do not prepare too little food to not be enough for family members, yes.

You can replace simple carbohydrates like rice with corn, or protein-rich foods like tofu, tempeh, and eggs.

5. Create a Fun Atmosphere

Building a pleasant atmosphere is a must to create warmth and closeness between family members. So, it's not just about the food, you also have to pay attention to the atmosphere.

Asking each member's activities can lighten the mood. On the other hand, avoid sensitive topics to avoid tension during dinner.

Healthy Dinner Menu Options for Families

In order not to choose the wrong menu, here is a list of healthy foods that you can choose:

1. Stir-fry Broccoli and Tofu


  • 175 grams of broccoli.
  • 2 carrots.
  • 350 grams of tofu.
  • 1 red bell pepper.
  • 1 red onion.
  • 1 onion.

Sauce Ingredients:

  • Ginger.
  • Soy sauce.
  • Honey.
  • Sesame oil.
  • Olive oil.
  • Squeezed oranges.

Here are the steps to make stir-fried broccoli and tofu:

  • Prepare the ingredients that have been mentioned above.
  • Finely chop the garlic, then add the ginger, honey, soy sauce, sesame oil, and orange juice.
  • Fry the tofu using sesame oil. Wait until it turns brown.
  • Add broccoli, chopped carrots, onions and bell peppers.
  • Saute until all ingredients are cooked.
  • Serve with rice.

2. Grilled Chicken


  • 1 chicken.
  • 1.2 kg of potatoes.
  • 4 carrots.
  • 150 grams of frozen peas.
  • 250 grams of cabbage.
  • 1 tsp vegetable oil.
  • 2 spring onions.
  • Salt.

Here's how to make grilled chicken for a family dinner menu:

  • Prepare the ingredients that have been mentioned above.
  • Store the cleaned chicken on a roasting tray.
  • Bake the chicken for 90 minutes in the oven at 190 degrees Celsius.
  • Grease the potatoes with vegetable oil evenly on each side.
  • Place the potatoes on a baking tray, then bake for 30 minutes each side.
  • Boil carrots, peas, cabbage, and scallions until cooked, then drain.
  • Remove the chicken from the oven and cut it into several pieces.
  • Serve with baked potatoes, add the boiled vegetables.
  • Add salt to taste.

3. Medan Teri Shirataki Fried Rice


  • 1/2 cup shirataki rice.
  • 2 tbsp Medan anchovies.
  • Vegetable oil.

Sauce Ingredients:

  • 5 cloves of red onion.
  • 2 cloves of garlic.
  • 3 cayenne pepper.
  • 5 curly chilies.
  • 1/4 tsp shrimp paste.
  • 1 tbsp sweet soy sauce.
  • Sugar.
  • Salt.
  • Pepper.

Steps to make a dinner menu for this one family, among them:

  • Cook the shirataki rice. Don't forget to stir occasionally the shirataki rice until the water completely recedes.
  • Prepare a frying pan, add vegetable oil, then fry Medan anchovies until cooked.
  • After the anchovies are cooked, drain, then prepare a container.
  • Meanwhile, prepare the sauce by blending all the sauce ingredients.
  • Fry the sauce with a little oil. Wait until it smells good.
  • Add a little water, then add the cooked shirataki rice.
  • Stir the rice until all the spices are evenly distributed and absorbed. Wait until cooked.
  • Remove the fried rice, pour it into a plate.
  • Add a sprinkling of pre-cooked anchovies.
  • Serve with other side dishes according to your taste and family.

4. Pasta with Tomato Sauce


  • 350 grams of spaghetti pasta.
  • 100 grams of tomatoes.
  • 2 tbsp tomato sauce.
  • 1 onion clove.
  • 1 clove of garlic.
  • 1 tsp olive oil.
  • 1 pinch of black pepper.

Here are the steps to make pasta with tomato sauce that you can try:

  • Take a frying pan, then sauté the onions and garlic until fragrant. Make sure to chop the onions first.
  • Add tomatoes and tomato sauce, add black pepper.
  • Combine, then cook for 15 minutes or wait for the sauce to thicken.
  • While waiting for the sauce to thicken, you can boil the spaghetti in a saucepan.
  • Once the spaghetti is cooked, drain it and store it on a plate.
  • Serve by adding cooked tomato sauce.

5. Tempeh Steak


  • 1/2 tempeh.
  • 6 tbsp ground chicken.
  • 1 egg.
  • 1 tbsp cornstarch.
  • 2 tbsp tapioca flour.
  • 3 tsp garlic powder.
  • 2 tbsp sugar.
  • 3 tbsp salt.
  • 1 tsp white pepper powder.
  • 1 tsp olive oil.
  • 1 nutmeg that has been grated.

Sauce Ingredients:

  • 4 tbsp tomato sauce.
  • 5 tbsp oyster sauce.
  • 3 tbsp sugar.
  • 1.5 tbsp salt.
  • 1 tsp black pepper powder.
  • 1 clove of onion.
  • 3 ear mushrooms.
  • 8 button mushrooms.

The steps for making tempeh steaks include:

  • Cut the tempeh into small pieces, then steam for 10 minutes.
  • If it is cooked, remove it, then puree.
  • Add ground chicken and eggs into the mashed tempeh, stir until smooth.
  • Add cornstarch and tapioca flour, then stir until smooth.
  • Add seasoning, salt, sugar, nutmeg, and pepper.
  • Once mixed, form the dough into a round, then flatten.
  • Steam the dough that is ready. But before that, apply oil on the surface of the steamer.
  • Steam for about 5-10 minutes, or wait until the color turns white and the texture is soft.
  • Once cooked, remove and place in the prepared container.

Meanwhile, here's how to make the sauce:

  • Prepare a frying pan, then saute the onions until fragrant.
  • Add ear mushrooms and button mushrooms.
  • Pour in the oyster sauce and tomato sauce. Saute all ingredients until cooked.
  • Add sugar, salt and pepper.
  • Mix the cornstarch with the water, then add it to the ingredients that are being cooked.
  • Stir all ingredients until the steak sauce thickens.

After the sauce is finished, the next step is to make tempeh steak, including:

  • Prepare teflon, then brush with olive oil.
  • Bake the tempeh steak, wait until it is cooked or browned.
  • Remove, then serve with tomato sauce.

Those are some tips for serving dinner for a healthy family. If you have a history of allergies or certain medical conditions, consult your doctor first to choose the right menu. Good luck!

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