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4 Fast Healthy Meals Husbands Can Make in a Flash

Updated: Jan 4

Recipes provided by Dr. Tracey Brigman

Fast healthy meal recipes

University of Georgia Clinical Associate Professor; Director, FACS Education Program; Associate Director, National Center for Home Food Preservation

We were thrilled to host Dr. Tracey Brigman on the Modern Husbands Podcast.

We embedded the episode below and included a few of her favorite fast and health recipes.


Quinoa Casserole

Quinoa is pronounced KEEN wa


  • ½ c quinoa

  • 1 c water

  • 1/2 c onion, diced

  • ½ c green pepper, diced

  • ¼ lb fresh mushrooms, sliced

  • 1 T margarine

  • 1 16 oz can tomatoes, coarsely chopped, reserve the juice

  • 1 garlic clove, minced

  • ¾ c Mexican salsa

  • 1 c shredded mozzarella cheese


  1. Preheat oven to 3250F and prepare a baking dish with cooking spray.

  2. Rinse quinoa well before cooking (to remove bitter taste).

  3. In a 2 qt saucepot, cook ½ c quinoa in 1 c simmering water, covered, until liquid is absorbed.

  4. Meanwhile, in a large skillet, sauté diced onion, pepper, and sliced mushrooms in margarine.

  5. Add coarsely diced tomatoes, and reserve the juice for later.

  6. Add minced garlic clove, Mexican salsa, and reserved tomato juice.

  7. Cover and cook over medium heat for 20 minutes.

  8. Stir quinoa into the vegetable mixture.

  9. Pour in baking dish and sprinkle with shredded mozzarella cheese.

  10. Bake at 325oF for 30-35 minutes.


Italian Sausage Stew


  • ½ pound sweet Italian pork or turkey sausage, removed from casing

  • ½ green bell pepper, diced

  • ½ teaspoon minced garlic

  • 1 qt. beef broth

  • 7 ounce stewed tomatoes

  • ¼ pound small shaped pasta


Over medium heat, in large stockpot, brown sausage, stirring to break up meat; pour off fat

  1. Stir in green pepper and garlic. Cook and stir for 2 minutes

  2. Add broth and crushed tomatoes; heat to a boil

  3. Reduce heat and simmer 15 minutes

  4. Cook pasta in separate pot according to package directions.

  5. Drain pasta and add to stew.

  6. Serve immediately.


Baked Oatmeal


  • 3 cups rolled oats

  • 1 cup brown sugar

  • 2 teaspoons ground cinnamon

  • 2 teaspoons baking powder

  • 1 teaspoon salt

  • 1 cup milk

  • 2 eggs

  • ½ cup melted butter

  • 2 teaspoons vanilla extract

  • ¾ cup raisins


  1. Preheat oven to 350 F.

  2. In a large bowl, mix together oats, brown sugar, cinnamon, baking powder, and salt.

  3. Whisk in milk, eggs, melted butter, and vanilla extract. Stir in raisins.

  4. Spread into a 9 x 13 inch baking dish.

  5. Bake for 40 minutes.


Super Quick Chicken Fried Rice


  • 3 cups cooked rice

  • 1 package (12 ounces) frozen mixed vegetables

  • 2 tablespoons olive oil, divided

  • 2 large eggs, slightly beaten

  • 4 tablespoons sesame oil, divided

  • 1 rotisserie chicken, skin removed, shredded

  • ¼ teaspoon salt

  • ¼ teaspoon pepper


  1. In a covered sauce pot, cook 1 ½ cups rice in 3 cups of water, until all water has been absorbed.

  2. Prepare frozen vegetables according to package directions.

  3. In a large skillet, heat 1 tablespoon olive oil over medium high heat. Pour in eggs; cook and stir until eggs are thickened and no liquid eggs remain. Remove from pan.

  4. In same skillet, heat 2 tablespoons sesame oil and remaining olive oil over medium high heat. Add cooked rice, and stir until rice begins to brown, 10 – 12 minutes.

  5. Stir in chicken, salt and pepper.

  6. Add eggs and vegetables, heat through. Break eggs into small pieces, stirring to combine.

  7. Drizzle with remaining sesame oil.


The Modern Husbands Podcast

Winning ideas from experts to manage money and the home as a team. 2023 Plutus Award Finalist: Best Couples or Family Content

🔔 Click here to listen and subscribe to the Modern Husbands Podcast on Apple.

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