Quick meals make back-to-school time less stressful
School is back in session and so are hectic weeknights with little time to cook dinner. During the back-to-school season, the stress of weeknight cooking can make the kitchen feel like the classroom and dinner feel like a test. But with the right preparation, parents can feel confident about making the grade in the kitchen. Follow these steps for wholesome, delicious A-plus meals.
Study ... your pantry: The key to mealtime success is being prepared and having the right ingredients on hand. With a well-stocked pantry full of easy-to-use foods (think: “cantry”), like protein-packed garbanzo beans and nutrient-rich canned carrots, you always have the makings of a healthy, homemade meal.
From nutritious after-school snacks, like artichoke hummus, to hearty dinners, such as lentil soup with bacon, canned foods can help you get through the week with honor roll-worthy meals you can feel great serving your family.
Do your homework: Plan a weekly menu and shop accordingly so you can avoid scrounging to piece together a meal from the odds and ends in the pantry on a night when you’re already pressed for time. Meal planning eliminates all of the guesswork, so your family can enjoy healthy, home-cooked meals while also saving time, money and stress.
Ace the test: Rely on a versatile, easy meal-helper that lends itself to a variety of preparations, such as marinated pork. Packed with protein and already seasoned with juicy, delicious flavor, it’s the perfect base for any weeknight meal, such as pork with balsamic glaze and rosemary, which is ready in just 30 minutes from start to finish.
Opt for simple, flavorful dishes that don’t require a lot of ingredients or multiple sides. A zesty take on a traditional favorite, south of the border pizza is convenient, kid-friendly and a great way to banish lunchtime boredom. Use this recipe as a starting point then experiment with more toppings to create your own family recipe.
Get extra credit: Instead of reaching for ready-made meals or takeout, make a kid-friendly casserole using just one pot. All of the ingredients in a Tex-Mex macaroni casserole — from the whole-grain elbow macaroni to the ground beef — are cooked in one skillet, meaning minimal cleanup and maximum quality time spent reconnecting around the dinner table. Bonus that it’s just as good reheated for leftovers in sack lunches the next day.
South of the border pizza
Serves 4
2 French bread sandwich rolls, halved
8 tablespoons refried black beans
8 tablespoons (2 ounces) Smithfield Anytime Favorites hickory smoked diced ham
8 slices pepper jack cheese
4 tablespoons picante sauce
4 tablespoons low-fat sour cream
1. Heat oven to 375 degrees. Place four French bread halves on ungreased sheet pan. Spread 2 tablespoons beans evenly over each bread half.
2. Top each half with 2 tablespoons ham and two cheese slices.
3. Bake 8-10 minutes, or until cheese is melted and lightly browned.
4. Remove from oven; top each pizza with 1 tablespoon picante sauce and 1 tablespoon sour cream.
Nutritional analysis per serving: 399 calories, 21 grams fat, 28 grams carbohydrates, 23 grams protein, 63 milligrams cholesterol, 986 milligrams sodium, 3 grams dietary fiber, 48 percent of calories from fat.
Smithfield
Pork with balsamic glaze and rosemary
Serves 4-6
1 tablespoon olive oil
1 Smithfield Applewood Smoked Bacon Marinated Fresh Pork Loin Filet, cut into 3/4- to 1-inch thick chops
1/4 cup prepared balsamic vinegar glaze
1 teaspoon chopped fresh rosemary
1. In large, nonstick skillet, heat half the oil over medium heat.
2. Working in two batches, cook pork chops 4-5 minutes on each side until internal temperature reaches 150 degrees. Remove pork from skillet and place on rimmed serving platter; cover to keep warm. Repeat with remaining oil and pork chops.
3. Serve pork chops drizzled with balsamic glaze and sprinkled with rosemary.
Nutritional analysis per serving: 207 calories, 16 grams fat, 1 gram carbohydrates, 14 grams protein, 31 milligrams cholesterol, 31 milligrams sodium, trace dietary fiber, 71 percent of calories from fat.
Smithfield
Tex-Mex macaroni casserole
Makes 8 (1-cup) servings
1 pound lean ground beef
1 medium onion, chopped
1 package McCormick Organics taco seasoning mix
2 cups water
2 cups fresh chopped tomatoes
1 cup frozen whole-kernel corn
2 cups uncooked whole-grain elbow macaroni
1 cup shredded cheddar cheese
1. Brown beef and onion in large skillet on medium-high heat. Drain fat.
2. Stir in seasoning mix, water, chopped tomatoes and corn. Bring to boil. Add pasta. Reduce heat to low; cover and simmer 12 minutes, stirring occasionally.
3. Sprinkle with cheese, cover. Let stand 5 minutes or until cheese is melted.
Nutritional analysis per serving: 367 calories, 17 grams fat, 33 grams carbohydrates, 19 grams protein, 57 milligrams cholesterol, 832 milligrams sodium, 3 grams dietary fiber, 42 percent of calories from fat.
McCormick
Lentil soup with bacon
Serves 2
Recipe easily can be multiplied for more servings.
2 slices bacon, diced
1 medium red onion, diced
1 large garlic clove, minced
1/2 teaspoon ground cumin
1 can (15 ounces) lentils, drained
1 can (14.5 ounces) vegetable broth
1 can (14.5 ounces) diced new potatoes, drained
1 can (14.5 ounces) sliced carrots, drained
1 can (8 ounces) cut green beans, drained
1. In medium saucepan over medium-high heat, cook bacon until crisp, about 5 minutes. Remove to paper towels to drain. Reserve drippings.
2. In drippings remaining in skillet over medium heat, cook onion and garlic until tender, about 5 minutes, stirring occasionally. Add cumin; cook 1 minute.
3. Add lentils, vegetable broth, potatoes, carrots and green beans; over high heat, heat to boiling. Reduce heat to low; simmer 10 minutes uncovered to blend flavors, stirring occasionally. To serve, sprinkle soup with reserved bacon.
Nutritional analysis per serving: 414 calories, 5 grams fat, 71 grams carbohydrates, 24 grams protein, 5 milligrams cholesterol, 977 milligrams sodium, 18 grams dietary fiber, 10 percent of calories from fat.
Can Manufacturers Institute
Artichoke hummus
Serves 4
1 can (14 ounces) artichoke hearts, drained
1 can (15 ounces) chick peas, drained and rinsed
1/4 cup canned vegetable broth
1/4 cup tahini paste
2 tablespoons lemon juice
1 clove garlic, crushed
1 tablespoon chopped Italian parsley, plus more for garnish
1 teaspoon kosher salt
1/4 teaspoon cracked black pepper
1/4 teaspoon ground cumin, plus more for garnish
Olive oil, to taste
1. In food processor, combine all ingredients and pulse until smooth. Season to taste with additional salt and pepper, if necessary.
2. Transfer to serving bowl and garnish with drizzle of olive oil, fresh parsley and dash of cumin.
Serving suggestions: Serve with toasted French bread slices, cut veggies or pita chips.
Nutritional analysis per serving: 281 calories, 11 grams fat, 39 grams carbohydrates, 12 grams protein, no cholesterol, 443 milligrams sodium, 12 grams dietary fiber, 32 percent of calories from fat.
Can Manufacturers Institute
This story was originally published August 25, 2016 at 3:25 PM with the headline "Quick meals make back-to-school time less stressful."