Parent Survival Guide Parent Survival Guide Issue 02 (Spring) - Page 17

spring 2017 PSG 17

Here are wholesome meals your kids will love.

The best bit: each takes under 20 minutes and requires 7 ingredients or less and barely any headspace, because sometimes that’s all we’ve got.

Easy corn chowder

Sauté the first two ingredients:

1. ¼ brown onion

2. 2 cloves garlic

Sauté ingredients (1) and (2), then add:

3. 4 potatoes, peeled and cubed

Boil until soft in 4-6 cups of water, then add:

4. 8 oz evaporated milk

5. 16 oz (2 cans) creamed cord

Add 1-2 tbs each, to help the soup thicken as much as you prefer:

6. corn starch

7. flour (use gluten free where preferred)

Add salt, pepper and parsley to taste.

Easy enchiladas

Preheat the oven to 350°F.

Grease a glass cooking dish.

Mix in a large bowl:

1. 2+ cups left-over meat (turkey, chicken, pork)

2. 8 oz black beans

3. 8 oz grated cheese (keep another 4oz out)

4. Small tortillas (6 for a small dish, 10+ for a large one)

5. 8oz enchilada sauce

Spoon some of the filling into the tortillas, roll loosely and place, fold down, in dish. Once done, pour the sauce over and sprinkle with the rest of the cheese. Do not cover and bake for 20-25 min until cheese is golden brown.


• Corn tortillas make for a gluten-free meal

• Make your own sauce by stirring 3 tbsp of flour into 2 cups of simmering chicken broth, then adding 1 cup sour cream and 4oz diced green chilies and removing from heat.

• Use green chili rather than enchilada sauce.

Pork & Cabbage

1. ½ brown onion

2. 2 cloves garlic

Sauté ingredients (1) and (2), then add:

3. 1 lb of pork, cubed and cooked until brown

4. ¼ green cabbage, shredded

5. 2 tbsp soy sauce

6. 1 tbsp finely chopped fresh ginger

7. 1 btsp ground cumin

For ease, substitute 1 tsp dry for fresh ginger and/or 1 tsp dry for fresh garlic.

Once ingredients (3-7) have been added, cook until cabbage is tender. Serve over rice.