Meal Ideas 05 February 2019

5 Tips to Meal Prep Like a Pro

(Family Features) Dinner can be a daunting task for any family with multiple mouths to feed. Factor in complex schedules and individual tastes, and a family meal can become a stressful thought for home cooks.

However, with proper meal planning and preparation, those stressful evenings can become a thing of the past. Consider these steps to becoming a better meal prepper:

Start Slow
If you’re new to meal prepping, don’t bog yourself down trying to come up with ideas and ingredients multiple days in advance. Start by planning just one or two days ahead then consider lengthening your prep phases as you get more comfortable.

Shop Smart
Avoid overbuying by heading to the grocery store with a plan in mind or, even better, a specific list. While perusing the aisles, look for the Produce for Kids logo next to healthy, family-friendly items to help make nutritionally sound choices.

Go with What You Know
Rather than teaching yourself to meal prep while trying to learn new recipes at the same time, stick to the basics. Create dishes you’ve made in the past while you get into the habit of meal prepping.

Make It a Family Event
Recruit some help from your kids by enlisting them with some easier kitchen tasks. It can be a learning and bonding experience to make recipes like Easy One-Dish Chicken and Veggie Bake or Sweet Potato and Black Bean Quesadilla.

Plan for In-Season Produce
Certain fruits and veggies are stocked (and taste better) at certain times of year. Be sure to create shopping lists with these timeframes in mind.

To find family meal tips and more than 400 registered dietitian- and family-approved recipes, visit produceforkids.com.
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Easy One-Dish Chicken and Veggie Bake

Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Cook time: 50 minutes
Servings: 4

  • 1          pound chicken breast, cut in fourths
  • 12        small red potatoes, quartered
  • 12        ounces green beans
  • 1          tablespoon olive oil
  • 3          cloves garlic, minced
  • 1          tablespoon herbs de Provence
  • 1/4       teaspoon salt
  • 1/8       teaspoon pepper
  1. Heat oven to 350 F.
  2. Place chicken, potatoes and green beans in rows in 13-by-9-inch baking dish with chicken in middle. Drizzle with olive oil and season with garlic, herbs de Provence, salt and pepper.
  3. Bake 50 minutes, or until chicken reaches internal temperature of 165 F and potatoes are tender.

Nutritional information per serving: 554 calories; 8 g fat; 65 mg cholesterol; 87 g carbohydrates; 11 g fiber; 37 g protein; 9 g sugar; 82 mg calcium; 5 mg iron; 282 mg sodium.
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Sweet Potato and Black Bean Quesadilla

Recipe courtesy of Produce for Kids
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4

  • 1          large sweet potato
  • 1          can low-sodium black beans, drained and rinsed
  • 1/4       cup chopped cilantro
  • 1          tablespoon low-sodium taco seasoning
  • 8          whole-wheat tortillas
  • 1          cup low-fat shredded Monterey Jack cheese
  1. Use fork to prick sweet potato. Microwave 5 minutes on high. Let cool slightly.
  2. Cut potato in half lengthwise and scoop flesh into large bowl. Mash until smooth.
  3. Combine beans, cilantro and seasoning with sweet potato; mix well.
  4. Heat skillet over medium heat. Spread sweet potato mixture evenly on one side of tortilla, sprinkle with cheese and place second tortilla on top. Cook 3-4 minutes, or until cheese is melted. Flip and cook 2-3 minutes more.
  5. Repeat with remaining tortillas and mixture. Cut each into quarters.

Nutritional information per serving: 293 calories; 9.34 g total fat; 34.82 g carbohydrates; 10.39 g fiber; 17.04 g protein; 2.33 g total sugars; 237 mg calcium; 2.65 mg iron; 146 mg sodium.

Source: Produce for Kids

One Dish Meals 07 August 2015

Classic Tuna Noodle Casserole

Ingredients
  • 1 can (10 3/4 ounces) Campbell's Condensed Cream of Celery Soup (regular or 98% fat free)
  • 1/2 cup milk
  • 1 cup cooked peas
  • 2 tablespoons chopped pimiento (optional)
  • 2 cans (about 6 ounces each) tuna, drained and flaked
  • 2 cups hot cooked medium egg noodles
  • 2 tablespoons dry bread crumbs
  • 1 tablespoon butter or margarine, melted
Preparation
  1. MIX soup, milk, peas, pimiento, tuna and noodles in 1 1/2-quart casserole.
  2. BAKE at 400°F for 20 minutes.
  3. STIR. Mix bread crumbs with butter. Sprinkle on top. Bake 5 minutes or until hot.
Preparation Time

10 minutes

Bake Time

25 minutes

Serves

Serves 4

Source

Campbell's Red and White Soups

One Dish Meals 07 August 2015

Country Chicken Casserole

Ingredients
  • 1 can (10 3/4 ounces) Campbell's Condensed Cream of Celery Soup (Regular, 98% Fat Free or 25% Less Sodium)
  • 1 can (10 3/4 ounces)Campbell's Condensed Cream of Potato Soup
  • 1 cup milk
  • 1/4 teaspoon dried thyme leaves, crushed
  • 1/8 teaspoon ground black pepper
  • 4 cups cooked cut-up vegetables*
  • 2 cups cubed cooked chicken or turkey
  • 4 cups prepared Pepperidge Farm Herb Seasoned Stuffing
Preparation
  1. Stir soups, milk, thyme, black pepper, vegetables and chicken in 3-quart shallow baking dish. Top with stuffing.
  2. Bake at 400°F 25 minutes or until stuffing is golden brown.
Preparation Time

10 minutes

Bake Time

25 minutes

Serves

Makes 5 servings

Notes, Tips & Suggestions

Use a combination of cut green beans and sliced carrots.

Source

Campbell's Cooking Soups

One Dish Meals 07 August 2015

Tuna Noodle Casserole

Tuna Noodle Casserole is a timeless and dependable dish that continues to be a crowd pleaser year after year. This classic casserole offers your family the delicious, homestyle taste they crave in just a few simple steps.

Ingredients
  • 1 10 3/4-ounce can Campbell's Cream of Mushroom Soup (Regular or 98 % Fat Free)
  • 1/2 cup milk
  • 1 cup cooked peas
  • 2 cans (about 6 ounces each) tuna, drained
  • 2 cups hot cooked medium egg noodles
  • 2 tablespoons dry bread crumbs
  • 1 tablespoon butter, melted
Preparation
  1. Stir soup, milk, peas, tuna and noodles in 1 1/2-quart casserole.
  2. Bake at 400°F for 20 minutes or until hot. Stir.
  3. Mix bread crumbs with butter and sprinkle on top. Bake for 5 minutes more.
Preparation Time

10 minutes

Bake Time

25 minutes

Serves

Makes 4 servings

Notes, Tips & Suggestions

For a cheese topping instead of buttered breadcrumbs, sprinkle 1/2 cup shredded Cheddar cheese over casserole.

Source

Campbell's Cooking Soups

One Dish Meals 07 August 2015

Easy Chicken Pot Pie

Chicken and vegetables are paired in a creamy sauce and topped with a golden biscuit crust. Serve with a mixed green salad, and for dessert, offer ice cream and Pepperidge Farm cookies.

Ingredients
  • 1 (10 3/4-ounce) can Campbell's Cream of Chicken Soup or 98% Fat Free Cream of Chicken Soup
  • 1 package (about 9 ounces) frozen mixed vegetables, thawed
  • 1 cup cubed cooked chicken or turkey
  • 1/2 cup milk
  • 1 egg
  • 1 cup all-purpose baking mix
Preparation
  1. Preheat oven to 400°F. Mix soup, vegetables and chicken in 9-inch pie plate.
  2. Mix milk, egg and baking mix; pour over chicken mixture. Bake 30 minutes or until golden.
Preparation Time

10 minutes

Bake Time

30 minutes

Serves

Serves 4

Notes, Tips & Suggestions

Tip: As a variation, substitute Campbell's Cream of Chicken with Herbs Soup.

Source

Campbell's

One Dish Meals 07 August 2015

Hearty Chicken & Noodle Casserole

Ingredients
  • 1 can (10 3/4 ounces) Campbell's Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or 25% Less Sodium)
  • 1/2 cup milk
  • 1/4 teaspoon ground black pepper
  • 1 cup frozen mixed vegetables
  • 2 cups cubed cooked chicken
  • 2 cups medium egg noodles, cooked and drained
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup shredded Cheddar cheese (about 2 ounces)
Preparation
  1. Stir soup, milk, black pepper, vegetables, chicken, noodles and Parmesan cheese in 1 1/2-quart casserole dish.
  2. Bake at 400°F 25 minutes or until vegetables are tender. Stir chicken mixture. Top with Cheddar cheese.
Preparation Time

10 minutes

Bake Time

25 minutes

Serves

Makes 4 servings

Notes, Tips & Suggestions

Golden Onion Chicken & Noodle Casserole: Substitute 1/2 cup crushed French fried onions for Cheddar cheese.

Hearty Chicken Casserole with a Twist: Substitute 2 cups cooked corkscrew-shaped pasta for egg noodles.

Source

Campbell's Cooking Soups

One Dish Meals 07 August 2015

Cheesy Chicken and Rice Casserole

Always a favorite, Cheesy Chicken and Rice Casserole is a meal that can be easily customized from Mexican to Italian, just by switching the cheese!

Ingredients
  • 1 10 3/4-ounce can Campbell's Cream of Chicken Soup (Regular or 98 % Fat Free)
  • 1 1/3 cups water
  • 3/4 cup uncooked regular long-grain white rice
  • 1/2 teaspoon onion powder
  • 2 cups fresh or frozen vegetables
  • 4 skinless, boneless chicken breast halves
  • 1/2 cup shredded Cheddar cheese
Preparation
  1. Stir soup, water, rice, onion powder and vegetables in 12- by 8-inch shallow baking dish.
  2. Top with chicken. Season chicken as desired. Cover.
  3. Bake at 375°F for 45 minutes or until chicken and rice are done. Top with cheese.
Preparation Time

5 minutes

Bake Time

45 minutes

Serves

Makes: 4 servings

Notes, Tips & Suggestions

Italian: In place of onion powder and pepper, use 1 teaspoon Italian seasoning. Substitute 1/3 cup shredded Parmesan cheese for Cheddar.

Mexican: In place of onion powder and pepper, use 1 teaspoon chili powder. Substitute Mexican cheese blend for Cheddar.

Source

Campbell's Cooking Soups

One Dish Meals 07 August 2015

Chicken & Rice Casserole

Ingredients
  • 2 cups cooked rice
  • 2 cups (8 ounces) shredded Monterey Jack cheese
  • 1 1/2 cups cooked, chopped chicken breast meat
  • 1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk
  • 1/2 cup finely chopped red onion
  • 2 large eggs, lightly beaten
  • 1/4 cup finely chopped cilantro
  • 2 tablespoons butter or margarine, melted
  • 1 tablespoon diced jalapeños
  • Salt
Preparation
  1. PREHEAT oven to 350–F. Lightly grease 2-quart casserole.
  2. COMBINE rice, cheese, chicken, evaporated milk, onion, eggs, cilantro, butter and jalapeños in prepared casserole; stir well.
  3. BAKE 45 to 50 minutes or until knife inserted in center comes out clean. Season with salt.
Serves

4 servings

Notes, Tips & Suggestions

For freeze ahead

  1. PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator. Uncover.
  2. PREHEAT oven to 350–F.
  3. BAKE 60 to 70 minutes or until knife inserted in center comes out clean. Season with salt.

Courtesy of Nestlé USA, Inc.

Source

Family Features

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