Picture any given school year weeknight. It might include an athletic practice or match, parent-teacher conferences, religious education class — or any combination thereof. Balance all that with working full time, and putting dinner on the table can feel downright daunting.
A little planning and prep — and some smart strategies — can go a long way in easing the process. And remember, even when it feels overwhelming, time spent enjoying a home-cooked meal with loved ones is always well spent.
Allie Hatley, a Health Coach with ThedaCare HealthWorks, shares a pair of simple recipes guaranteed to get you through even the busiest of nights.
Crock Pot Salsa Chicken
The crock pot is your best friend on any jam-packed day. Toss in a handful of simple ingredients, tap a few buttons, and you’re on your way to a hot meal at the end of the day.
Ingredients
- 48 ounces boneless, skinless chicken breasts
- 1 ½ cups low-sodium chunky salsa
- 2 cups low-sodium black beans, rinsed and drained
- 2 cups yellow corn, canned or frozen
- 1 tablespoon chopped garlic
- 1/2 cup water
- 1/2 teaspoon ground pepper
- Optional: cumin, hot sauce, cilantro, and lime juice
Directions
- Cut chicken breast in half, lengthwise.
- Mix salsa, black beans, corn, garlic, pepper, and water in crock pot.
- Add chicken breast and cook on low for 6 hours or until chicken reaches 165 degrees.
- Serve with whole grain or sprouted tortillas or brown rice.
Nutrition Facts
Servings: 12 | Calories: 130 | Fat: 1g | Sodium: 410mg | Fiber: 3g | Carbohydrate: 13g | Protein: 18g
Broccoli and Pasta Alfredo
Pasta can get a bad rap. Choosing a whole-grain variety reduces the impact on blood sugar and boosts your fiber intake. This can help you and your family stay fuller longer. This quick recipe comes together in about 15 minutes.
Ingredients
- 8 ounces whole-grain spaghetti or fettuccine
- 1/3 cup dry white wine or chicken/vegetable broth
- 1/2 medium onion, chopped
- 2 teaspoons minced garlic
- ¾ pound chopped chicken breast (optional)
- 2 tablespoons flour
- 12-ounce can evaporated skim milk
- 1 pound fresh or frozen broccoli
- 1/2 teaspoon dried basil
- Dash of salt and pepper
- 1/4 cup shredded parmesan cheese (optional)
Directions
- Cook pasta according to package directions, adding broccoli to boiling water for the last 6 minutes of cooking time. Drain all.
- Meanwhile, sauté onion, garlic, and chicken in wine/broth over medium heat until onion is clear and chicken is cooked through.
- In a separate bowl, whisk together flour and evaporated milk. Add to onion mixture, stirring until thick and bubbly. Add basil, pepper, and a dash of salt.
- Toss with pasta and broccoli. If desired, sprinkle with fresh parmesan cheese.
Nutrition Facts
Servings: 5 | Calories: 290 | Fat: 2.5g | Sodium: 280mg | Fiber: 8g | Carbohydrate: 51g | Protein: 17g
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Tags: Back-to-School Recipes
