What are the most nutritious meals that are quick and easy to make?

Here’s my criteria:
* Quick – takes less than 20 minutes to make (I’m willing to batch cut/prepare/freeze foods ahead of time though, don’t count that time)
* Nutritious
– low-fat
– low in cholesterol
– low in sodium
– no preservatives
– low in sugar
– well-balanced
* Family-friendly – so my kids will eat it
* Easy – doesn’t require trips to specialty stores, or special supplies, preferably few ingredients

links to recipes appreciated!