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Family Meals Matter: Let’s get packing

August 22nd, 2013 9:39 am by Staff Report

Family Meals Matter: Let’s get packing

Family Meals Matter: Let’s get packing

HealthyEating.org

MCT

Back-to-school season means it’s time to get packing school lunches again. One easy packed-lunch strategy is to make extra portions of dinner that can be set aside for lunch later in the week. Now imagine finding recipes that are “quick to prepare” and “no cooking required” so even younger children can get involved. Sounds like a fantasy, right?

As luck would have it, HealthyEating.org features plenty of recipes that fit this “good for dinner or lunch,” “no cooking required,” “quick-to-prepare” bill. Did we also mention that they are nutritious and good tasting for kids and adults? Time to get packing!

Ease back into the sack lunch routine by doubling these recipes for a featured family meal of Tuscan-Style Tuna Salad, Apple Salad and Creamy Fruit Dessert as well as great packed lunches. Other recipes to enjoy for dinner then packing for lunch later in the week include Cottage Cheese Salad with Feta and Nuts, Chicken Caesar Pitas, Fresh Mozzarella Tomato Basil Salad and Apple Sandwiches with Granola and Nut Butter.

FEATURED FAMILY MEAL:

TUSCAN-STYLE TUNA SALAD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35242/tuscan-style-tuna-salad.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 4 (253 calories/serving)

This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day.

Ingredients:

2 6-ounce cans chunk light tuna, drained

1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)

10 cherry tomatoes, quartered

4 scallions, trimmed and sliced

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1/4 teaspoon salt

Freshly ground pepper to taste

Preparation:

Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Cook's Notes:

— Ingredient note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

— Make Ahead Tip: Cover and refrigerate for up to 2 days.

APPLE SALAD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/11099/apple-salad.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 4 (200 calories/serving)

A great salad you can toss together.

Ingredients:

1 cup plain low-fat (or fat-free) yogurt

3 Granny Smith apples peeled and cubed

1/3 cup pistachios

1/3 cup of blue cheese crumbles

Squeeze of lemon juice

1 teaspoon cayenne pepper

1 teaspoon black pepper

Preparation:

Mix yogurt and pepper. Squeeze lemon juice onto apples and add to yogurt mixture. Let chill for an hour. When ready to serve, add blue cheese and pistachios. Mix well. Serve immediately.

CREAMY FRUIT DESSERT

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/34698/creamy-fruit-dessert.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 4 (241 calories/serving)

Ingredients:

4 ounces fat-free cream cheese, softened

1/2 cup plain fat-free yogurt

1 teaspoon sugar

1/2 teaspoon vanilla

1 can (11 ounces) mandarin oranges, drained

1 can (8.25 ounces) water-packed sliced peaches, drained

1 can (8 ounces) water-packed pineapple chunks, drained

4 tablespoons shredded coconut, toasted

Preparation:

1. In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth.

2. In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well chilled.

3. Transfer to a serving bowl or individual bowls. Garnish with shredded coconut and serve immediately.

— Cook's Notes: Prepare with fresh fruit when available and in-season.

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ADDITIONAL RECIPES:

COTTAGE CHEESE SALAS WITH FETA AND NUTS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/12346/cottage-cheese-salad-with-feta-and-nuts.aspx

FRESH MOZZARELLA TOMATO BASIL SALAD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/24646/fresh-mozzarella-tomato-basil-salad.aspx

CHICKEN CAESAR PITAS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/34674/chicken-caesar-pitas.aspx

APPLE SANDWICHES WITH GRANOLA AND NUT BUTTER

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/60112/apple-sandwiches-with-granola-and-peanut-butter.aspx

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