FRESH , FILLING FAMILY DINNERS
FAMILY FEATURES
When busy mornings give way to a hectic workday followed by homework and after-school activities , a fresh , simple meal is often the only option . Before you hit the drive-thru or settle for an equally unhealthy alternative , check out these delicious dishes you can prepare and serve without the hassle .
Find more ideas to make your busy weeknights easy at Culinary . net .
Photo courtesy of Getty Images
Savory and Scrumptious
Take a nutritious dish to the family table that still brings a flavorful bite . This savory lasagna recipe boasts meaty eggplant , fresh zucchini and lycopene-rich tomatoes . Whole-wheat noodles pack fiber and natural plant compounds , called phytochemicals . Find more better-for-you recipe ideas at AICR . org .
Roasted Vegetable Lasagna
Reprinted with permission from the American Institute for Cancer Research . Servings : 12
2 eggplants ( about 3 pounds ), quartered lengthwise
6 medium zucchini ( about 3 pounds ) canola oil cooking spray 1 pound whole-wheat lasagna noodles 15 ounces low-fat ricotta or low-fat cottage cheese 2 eggs 1 / 2 cup grated Parmesan cheese 1 / 2 teaspoon ground nutmeg 1 / 2 teaspoon garlic powder
3 cups low-fat mozzarella cheese
4 cups low-sodium tomato sauce , divided
Heat oven to 450 F . Grease 13-by-9- by-2-inch baking pan ; set aside .
Slice eggplant and zucchini in 1 / 2-inch slices . Layer on two baking sheets and coat both sides of vegetables with cooking spray . Roast 20 minutes . Toss vegetables and continue roasting until well browned and soft , about 20 minutes more . Transfer vegetables to large bowl . Reduce oven temperature to 375 F . Cook lasagna noodles according to package directions . Separate noodles and let cool slightly .
In medium bowl , mix together cheese , eggs , Parmesan , nutmeg and garlic powder .
To assemble : Spread thin layer of sauce over bottom of prepared pan . Cover with layer of pasta ( noodle strips slightly overlapping ). Spread with one-third of ricotta mixture .
Sprinkle 1 / 4 of the mozzarella over ricotta . Spoon 1 / 3 of roasted vegetables on top . Top with 1 / 2 cup tomato sauce and continue assembly as directed until there are four layers of pasta and three layers of filling . Spread remaining sauce on top and sprinkle with remaining mozzarella . Cover pan with aluminum foil and bake 30 minutes . Uncover and continue baking until golden and bubbly , about 15 minutes more . Let stand 15 minutes before serving .
Quick , Flavorful Meal Idea
It ’ s not always easy to make healthy food choices . When time is of the essence , look for delicious recipe ingredients that are convenient and easy to prepare while also offering great taste and health benefits .
In fact , 40 percent of American consumers said shorter cooking times are especially important when buying grocery items such as rice , grains and pasta , according to research from Statista , and 83 percent said taste is an important factor when purchasing food .
Ready in 10 minutes with flavor infused in every grain , Uncle Ben ’ s Flavor Infusions rice is ideal for those looking for quick and healthy meal options . With its one-step cooking process , it makes it easy for families to cook with their kids and quickly get dinner on the table . The re-sealable pouches ensure freshness for multiple uses , and any of the five flavors can be combined with fresh vegetables , proteins and herbs for a simple meal that ’ s ready in less than 20 minutes .
Simple recipe options using Flavor Infusions , such as Easy Thai Chicken Satay and Rice Salad , are quick meals the entire family can enjoy , even when short on time . Find more meal ideas at UncleBens . com .
Easy Thai Chicken Satay and Rice Salad
Servings : 4-6
Dressing : 1 / 4 cup canned , unsweetened coconut milk 1 / 4 cup creamy peanut butter
1 tablespoon rice wine vinegar 1 tablespoon soy sauce 2 teaspoons red curry paste
1 / 8 teaspoon ground cayenne pepper
1-2 tablespoons hot water
Salad : 1 cup Uncle Ben ’ s Flavor Infusions Roasted Chicken
1 1 / 2 cups shredded rotisserie chicken
1 cup shredded carrots
1 cup sliced pea pods 1 cup sliced red pepper 1 avocado , pitted and sliced
4-6 red radishes , thinly sliced 2 tablespoons chopped peanuts 2 tablespoons chopped green onions
To make dressing : In small glass bowl , stir together coconut milk , peanut butter , rice wine vinegar , soy sauce , red curry paste , cayenne pepper and hot water ; set aside .
Cook rice according to package instructions . Makes about 3 1 / 2 cups .
In center of individual plates , place about 1 cup rice . Arrange chicken , carrots , pea pods , red pepper , avocado , radishes , peanuts and green onions around rice then drizzle with dressing .
Photo courtesy of Uncle Ben ’ s
Fish with a Twist
Add a little variety to your dinnertime protein with a smart , heart-healthy option like fish . Fillets cook quickly and a slightly sweet white fish like farm-raised catfish has a mild enough flavor to entice picky young eaters . White fish is also quite versatile ; it can take on other flavors such as this citrusy topping with ease . Find more family-friendly fish recipes at USCatfish . com .
Photo courtesy of Getty Images
Catfish Quesadilla with Cilantro-Lime Sour Cream
Recipe courtesy of The Catfish Institute Servings : 4
4 U . S . Farm-Raised Catfish Fillets , grilled or baked
2 1 / 2 tablespoons olive oil , divided salt , to taste freshly ground pepper , to taste smoked paprika or chili powder 1 small red bell pepper , diced 1 / 2 red onion , diced 3 / 4 cup whole corn kernels 1 teaspoon red pepper flakes 1 teaspoon ground cumin
1 / 2 cup fresh cilantro leaves , chopped
4 flour or wheat tortillas ( 10 inches each )
1 can ( 16 ounces ) refried black beans
2 cups grated pepper jack cheese
Cilantro-Lime Sour Cream : 1 / 2 cup sour cream 1 / 4 cup fresh cilantro leaves , chopped 1 / 2 lime , juiced lime zest salt , to taste
Lightly brush fish with 1 tablespoon olive oil . Season with salt , pepper and smoked paprika or chili powder . Prepare fish on grill or bake until done . Place in refrigerator to cool . When cool , cut into bite-size pieces .
In large skillet , heat 1 tablespoon oil over medium-high heat . Saute red pepper and onion until soft , about 5 minutes . Add corn , red pepper flakes , cumin and salt and pepper , to taste . Toss to incorporate and saute 3 minutes . Transfer to bowl and add cilantro .
Heat pan large enough to hold flat tortilla to medium heat . Lightly brush pan with remaining olive oil .
Spread tortilla on work surface . On half of each tortilla , spread refried beans and vegetables ; top with fish .
Place in heated pan and sprinkle 1 / 2 cup cheese on other half of tortilla . Heat until cheese is melted and tortilla is lightly crispy . Fold cheese side over vegetable side and remove to plate .
Using serrated knife , cut each tortilla into four pieces . Serve with Cilantro-Lime Sour Cream .
To make Cilantro-Lime Sour Cream : In small bowl , mix all ingredients until combined .
32 The Beauty Battalion Magazine