(Family Features) The seemingly constant rush of hectic school days and nights often leaves busy families feeling like there’s no time for a homemade meal around the table. However, taking shortcuts that don’t skip out on quality can mean more time together enjoying flavorful dishes without spending hours in the kitchen.

For starters, an easy yet filling breakfast like these Sausage, Egg and Cheese Muffins can help you begin your day the right way while calling for a simple list of ingredients and just a few steps.

Perfect for grabbing on the way out the door to power you through the day or enjoying at home as you manage double duty as parent and best teacher on the block. They’re made with ground turkey sausage, eggs, melty cheddar cheese and Success Tri-Color Quinoa, which is simplified even more by the “boil-in-bag” cooking process. Just add water to a saucepan, drop the convenient BPA-free bag into the water, boil 10 minutes and remove with a fork for a no-measure, no-mess shortcut.

When the dinner bell dings at the end of a long day of learning, feed your family an effortless recipe that allows the oven to do most of the work. The array of flavors and textures in these Vegetable and Rice Power Bowls can bring warmth to your loved ones while requiring little effort.

Sweet and buttery flavors of maple-roasted sweet potatoes, butternut squash and beets pair with the convenience, taste, texture and quality of Success Jasmine Rice, lentils, pumpkin seeds, goat cheese and balsamic vinaigrette for an abundance of flavors that help recharge and refuel with loads of nutrients combined in one comforting dish.

Find more ways to add ease to school day meals at successrice.com.

Sausage, Egg and Cheese Muffins

Total time: 30 minutes
Servings: 16

• 1          bag Success Tri-Color Quinoa
• nonstick cooking spray
• 1          package (9.6 ounces) cooked turkey sausage crumbles
• 2          cups prepared baking mix
• 1          cup cheddar cheese
• 1          cup milk
• 4          whole eggs, lightly beaten
• maple syrup (optional)

1. Prepare quinoa according to package directions. Preheat oven to 400 F. Coat 16 muffin cups with nonstick cooking spray.
2. In large bowl, combine quinoa, sausage, baking mix and cheese. Stir in milk and eggs; blend well.
3. Pour 3/4 cup mixture into each muffin cup.
4. Bake 18-20 minutes.
5. Serve warm with maple syrup, if desired. Refrigerate leftovers.

Substitution: In place of baking mix, substitute 2 cups all-purpose flour plus 1 tablespoon baking powder and 1 pinch of salt.

Vegetable and Rice Power Bowls

Total time: 45 minutes
Servings: 6

• 2          cups chopped butternut squash
• 2          cups chopped sweet potatoes
• 3          tablespoons olive oil, divided
• 1          tablespoon fresh thyme leaves
• 1          tablespoon maple syrup
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 2          cups peeled, chopped beets
• 2          bags Success Jasmine Rice
• 4          cups mixed greens
• 1          can (15 ounces) brown lentils, drained and rinsed
• 1/2       cup crumbled goat cheese
• 1/3       cup pumpkin seeds
• 1/2       cup prepared balsamic dressing

1. Preheat oven to 400 F. In large bowl, toss together butternut squash, sweet potatoes, 2 tablespoons oil, thyme, maple syrup, salt and pepper. Arrange in single layer on parchment paper-lined baking sheet.
2. In same bowl, toss beets with remaining oil until well coated; add to baking sheet with butternut squash and sweet potatoes. Bake 30-35 minutes, or until golden brown and tender.
3. Prepare rice according to package directions; divide among six bowls. Top each with greens, roasted vegetables, lentils, goat cheese and pumpkin seeds. Drizzle with balsamic dressing.

Source: Success Rice

(Culinary.net) Nearly anytime can be a good time for a decadent dessert. This Creamy Raspberry Mocha Parfait, which combines the flavors of instant coffee, chocolate and raspberries, can be a perfect nightcap to almost any meal.

Find more dessert recipes at Culinary.net.

Watch video to see how to make this recipe!

Creamy Raspberry Mocha Parfait

Servings: 4

• 2          tablespoons hot water
• 1          tablespoon instant coffee
• 1          packet chocolate pudding mix
• 2          cups milk
• 1          carton whipped topping
• 1          cup heavy cream
• 1/4       teaspoon cream of tartar
• 1/2       teaspoon vanilla extract
• 2          cups raspberries
• whipped cream, for topping
• chocolate powder, for dusting

1. In small bowl, mix hot water and instant coffee. Cool completely.
2. In medium bowl, mix milk and chocolate pudding mix until blended and thickened. Add cooled coffee; mix well. Add whipped topping; mix well. Chill.
3. In large bowl, add heavy cream, cream of tartar and vanilla extract. Beat mixture to form peaks. Gradually add sugar. Continue beating mixture until stiffer peaks form.
4. In four parfait glasses, layer chocolate pudding mix, whipped cream mix and raspberries. Top raspberries with additional chocolate pudding mix, dollop of whipped cream, another raspberry and dust with chocolate powder.

(Family Features) Eggs are for everyone, including babies and toddlers, according to the 2020 Dietary Guidelines Advisory Committee that released its Scientific Report outlining nutritional recommendations for Americans. For the first time, this committee, comprised of leading doctors and nutrition scientists, included nutritional guidance for younger children.

The committee recommends eggs as a first food for babies and toddlers since they provide eight essential nutrients that can help build a healthy foundation for life at a time when every bite counts.

Eggs provide nutrition for children and moms-to-be, as well. However, the report found most pregnant women and kids need more choline – an essential nutrient critical for brain health – in their diets.

According to research published in the “Journal of the American College of Nutrition,” 92% of pregnant women do not get enough choline in their diets. Choosing foods high in choline, like eggs, can help pregnant women consume enough of this essential nutrient, helping a baby’s brain and spinal cord develop properly. Just two eggs provide more than half of the recommended daily amount of choline.

At only 70 calories, one egg contains 6 grams of high-quality protein and all nine essential amino acids. Eggs are also a source of vitamin B12, biotin (B7), iodine, selenium, high-quality protein, riboflavin (B2) and pantothenic acid (B5). Additionally, eggs contain lutein and zeaxanthin that can help protect your eyes from harmful blue light that comes from electronic devices.

Lots of parents worry about possible food allergies in their little ones. The committee recommends introducing eggs when your baby is ready for first foods, which may help reduce the chances of developing an egg allergy.

In Your Kitchen

Eggs are a nutritional powerhouse that contribute to health and well-being at every age, and there are plenty of ways to enjoy eggs beyond the basic boiled, scrambled or sunny-side-up. In fact, eggs work well in meals all day long. Toss hard-boiled eggs in a salad, top a sweet potato with an egg for lunch or try a spinach and mushroom frittata for dinner.

Baby-friendly Savory Egg Veggie Pancakes pack in nutrients from whatever vegetables you have on hand and offer a savory twist on classic pancakes. You can add extra toppings like avocado or Greek yogurt for a variety of new textures and flavors.

Another simple way to introduce eggs as a first food is a soft and fluffy egg casserole. You can also incorporate veggies for some added nutrition, since eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids like lutein and zeaxanthin.

You can adapt a Veggie Egg Casserole to your child's development and motor skills by cutting small squares or making a simple mash.

Find more kid-friendly recipes and advice about introducing eggs to your youngest family members at EggNutritionCenter.org.

Veggie Egg Casserole

Recipe developed by Stacey Mattinson, RD
Prep time: 20 minutes
Cook time: 40 minutes
Servings: 4

•             Nonstick cooking spray
• 1/2       sweet onion
• 1          red, yellow or orange bell pepper
• 1          head broccoli florets
• 2          teaspoons canola, avocado or olive oil
• 1          dozen eggs
• 2          cups low-fat cottage cheese
• 1          cup shredded cheese
• 1          teaspoon baking powder
• 1          tablespoon flour
• salt, to taste
• pepper, to taste

1. Preheat oven to 350 F. Grease 9-by-13-inch pan with nonstick cooking spray.
2. Chop onion and bell pepper to age-appropriate sizes. Pick apart broccoli florets into small pieces and remove most of stems.
3. Heat medium-sized frying pan over medium heat. Add oil and swirl around pan. Add onions and cook 3-4 minutes until they start to soften. Add broccoli and bell pepper. Mix with onions and add salt and pepper, to taste. Cook 1-2 minutes then cover with lid to steam another 2-3 minutes until broccoli is bright green. Remove veggies from stovetop.
4. In large mixing bowl, beat eggs. Add cottage cheese, shredded cheese, baking powder and flour. Add veggies and salt and pepper, to taste. Transfer to prepared pan and bake 40 minutes.

Savory Egg Veggie Pancakes

Recipe developed by Min Kwon, RD
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 1

• 1/2        teaspoon oil or butter
• 1           egg
• 1           tablespoon milk or breastmilk
• 3           tablespoons cooked or raw vegetables, chopped or grated
• 1           tablespoon flour
• 1           teaspoon ground flaxseeds
• 1/4        teaspoon herbs or spices, such as cinnamon, curry powder, cumin, oregano, turmeric, etc.

1. In 6-inch nonstick pan, heat butter or oil over medium-low heat, tilting pan to coat bottom.
2. In bowl, beat egg and milk until blended. Add vegetables, flour, flaxseeds and herbs; stir to combine. Pour mixture into heated pan, spread evenly (don’t stir) and cook batter 1 minute, or until bottom starts to set.
3. Flip and cook other side until lightly browned. Remove from pan. Once cooled, slice into desired shapes and serve.

Source: American Egg Board

(Family Features) Turning to easy recipes that require minimal cooking time can help your loved ones take the stress out of busy back-to-school evenings while increasing the opportunities for sharing family moments together.

Skip the long cook times of complicated dishes and instead turn to an option like this Skillet Macaroni and Cheese, a kid-friendly and parent-approved meal to turn hectic school nights into happy time with family.

With a slight twist on the childhood classic, this version calls for chicken to add protein along with spinach and cherry tomatoes for increased veggie intake. Plus, it’s made with milk and cheese as part of an important daily intake of dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.

Visit milkmeansmore.org to find more kid-friendly meals.

Watch video to see how to make this recipe!

Skillet Macaroni and Cheese

Recipe courtesy of Katie Serbinski of “Mom to Mom Nutrition” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 4-6

• 1          cup dried elbow macaroni
• 2          tablespoons olive oil
• 1          pound boneless, skinless chicken breast, cut into 1-inch pieces
• 1/2       cup onion, finely chopped
• 1          package (5 ounces) semisoft cheese with garlic and fine herbs
• 1 1/2    cups fat-free milk
• 1          tablespoon flour
• 1          teaspoon hot sauce
• 1/2       cup shredded cheddar cheese
• 2          cups fresh baby spinach
• 1          cup quartered cherry tomatoes

1. Cook macaroni according to package directions; drain.
2. Heat large skillet over medium-high heat. Add olive oil, chicken and onion. Cook 6-8 minutes, or until chicken is no longer pink.
3. Reduce heat to medium. Stir in semisoft cheese. Gradually add milk and flour. Continue stirring and cooking until mixture is thickened and bubbly.
4. Reduce heat to low. Add hot sauce, cheddar cheese and cooked macaroni. Cook and stir 1-2 minutes until cheese is melted. Stir in spinach.
5. Top with cherry tomatoes and serve.

Source:  United Dairy of Michigan

(Family Features) According to the “Journal of Nutrition Education and Behavior,” studies have proven that eating meals together as a family can improve communication and relationships, which is especially important during times of uncertainty and life’s more difficult moments. Great-tasting foods like pork and pulses can be combined to bring families together with quality nutrition, which helps bodies survive and thrive.

Pulses are the nutritionally dense, edible seeds of legumes including dry peas, beans, lentils and chickpeas. Together with pork, this pairing provides critical nutrients to support weight management and immune function, along with plenty of protein – providing all nine essential amino acids – fiber, B vitamins, zinc, iron, potassium, selenium and folate.

As part of the Powerful Pairings initiative, launched by the National Pork Board and USA Pulses in an effort to promote pairing whole foods to bring taste, balance and nutrition to the center of the plate, these recipes for Green Chili Jack Smash Burgers, Cuban Black Beans and Pork Chops with Smashed Yellow Peas and Black-Eyed Pea Gravy encourage a nutritious way to enjoy fresh taste.

Find more information, resources and recipes at powerfulpairings.com.

Green Chili Jack Smash Burgers

Recipe courtesy of the National Pork Board and USA Pulses
Servings: 4

Burger Patties:

• 1          pound ground pork
• 4          tablespoons red onion, scrubbed with vegetable brush under running water and finely minced
• 1          teaspoon garlic, minced
• 1          teaspoon chipotle chili powder
• 2          teaspoons ancho chili powder
• 1          cup cooked black-eyed peas, drained
• 1          teaspoon salt, plus additional, to taste
• 4          slices Jack cheese

Caramelized Onions:

• 2          tablespoons butter
• 1          large onion, scrubbed with vegetable brush under running water and sliced thin
• 1/2       cup water
• 1/2       teaspoon salt

Charred Green Chili Mayo:

• 1          can (3 ounces) diced green chilies
• 2/3       cup mayonnaise
• 1          clove garlic, crushed
• 1          tablespoon lime juice
• 2          green onions, gently rubbed under cold running water and finely sliced
• 1/4       cup cilantro, gently rubbed under cold running water and chopped

• 4          hamburger buns
• 1          avocado, peeled and sliced
• 1/2       head lettuce, gently rubbed under cold running water

1. In large bowl, mix ground pork, onion, garlic and chili powders. Add black-eyed peas and salt; mix well. Form into four loosely packed balls and refrigerate at least 30 minutes.
2. To make Caramelized Onions: In large skillet over medium-high heat, warm butter. Add onions, water and salt; cook, stirring, until onions soften and turn golden brown, about 5 minutes. Remove from heat and set aside.
3. To make Charred Green Chili Mayo: Place green chilies in hot cast iron skillet over medium-high heat. Cook, turning, until chilies begin to soften and turn black. Remove from heat and place in small bowl. Add mayonnaise, garlic and lime juice; whisk to blend. Add green onions and cilantro; stir well and refrigerate.
4. To make burgers: Warm cast iron or nonstick griddle pan over medium-high heat. Place pork balls on hot skillet; flatten with heavy metal spatula. Season with salt, to taste. Cook approximately 3 minutes; flip and cook 2-3 minutes until internal temperature reaches 145 F.
5. Lightly toast buns. Place each burger on toasted bun with slice of cheese, Caramelized Onions, Charred Green Chili Mayo, avocado and lettuce.

Pork Chops with Smashed Yellow Peas and Black-Eyed Pea Gravy

Recipe courtesy of the National Pork Board and USA Pulses
Servings: 4

• 2          cups yellow split peas, cooked and drained
• 1/4       cup, plus 2 tablespoons, softened butter, divided
• 1/4       cup cream
• 1/4       teaspoon salt, plus additional, to taste
• 4          pork chops
• pepper, to taste
• 2          tablespoons olive oil
• 1          onion, gently rubbed under cold running water and diced
• 1          can black-eyed peas with juice
• 1/8       cup flour
• 1          cup milk

1. In medium bowl, use fork or potato masher to mash peas. Stir in 1/4 cup butter, cream and 1/4 teaspoon salt.
2. Season pork chops with additional salt and pepper, to taste.
3. In large skillet, warm oil over medium heat. Add pork chops to pan and cook approximately 4 minutes per side, or until they reach internal temperature of 145 F. Remove pork chops from pan; keep warm.
4. In same pan, add remaining butter, onion and black-eyed peas. Cook 2-3 minutes until warm throughout, scraping pan. Add flour and season with salt and pepper, to taste. While stirring, slowly add milk.
5. Serve mashed peas topped with pork chops and black-eyed pea gravy.

Cuban Black Beans

Recipe courtesy of Carolina Molea on behalf of the National Pork Board and USA Pulses
Serving: 6

• 1          quart water
• 1          green bell pepper, scrubbed with vegetable brush under running water and diced, divided
• 4          cloves garlic, peeled, divided
• 1          cup dried black beans, rinsed and soaked overnight
• 1          bay leaf
• 2          tablespoons olive oil
• 2          slices bacon, diced
• 1/2       Spanish onion, scrubbed with vegetable brush under running water and diced
• 1/2       teaspoon dried oregano
• 1/4       teaspoon ground cumin
• 1/2       teaspoon black pepper
• 2          tablespoons apple cider vinegar
• 1          tablespoon light brown sugar

1. Fill large pot with water. Add 1/2 diced green pepper, two garlic cloves, beans and bay leaf. Bring to boil over high heat. Reduce heat, cover and simmer until beans are tender, about 1 hour.
2. In skillet over medium-high heat, warm olive oil. Add bacon; cook, turning, until bacon starts to brown, about 2 minutes. Add remaining green pepper and onion; cook, stirring, until slightly softened, about 3 minutes.
3. Chop remaining garlic cloves. Add to skillet with oregano, cumin and black pepper. Stir 1 minute. Pour in vinegar, scraping browned bits from bottom of pan with wooden spoon.
4. When beans are cooked, discard bay leaf. Transfer 1 cup beans to blender; blend to make paste. Return blended beans to large pot. Add bacon mixture and sugar. Stir well; bring to boil over medium heat. Lower heat, simmer and cook, uncovered, 20 minutes, skimming foam from top.

Source: National Family Meals Month

(Family Features) With many families spending more time than usual at home, scratch cooking trends are popular among home chefs. From homemade sourdough to elaborate multi-course dinners, the kitchen has become a place for creativity for many.

However, since summer brings all sorts of fun and outdoor activities, busy families may be looking for ways to spend less time in the kitchen without compromising on quality or flavor. Try to work smarter, not harder, and let your local grocery store do some of the heavy lifting.

Starting with pre-packaged salads, casseroles, fresh-baked breads or prepared items from the deli case, like a rotisserie chicken, opens an array of possibilities for quick family meals. For example, Signature Cafe and Signature Select, available exclusively at Albertsons and Safeway stores, can be your go-to for meal solutions, and you can find these products at a value compared to many leading national brands without giving up the quality you crave. With products available across the entire store, you can find easy-to-implement recipe hacks the whole family can enjoy.

Serving up a tasty and comforting dinner can be as easy as mixing together fresh ingredients like pre-made macaroni and cheese, rotisserie chicken, frozen broccoli and topping your dish with cracker crumbs in this Chicken and Broccoli Mac and Cheese. You’ll have food on the table in less than 30 minutes and more time to spend with family and friends.

With the resources available at your neighborhood store, you can build restaurant-quality Spicy Chicken Sandwiches with Nashville-Style Dressing at home by visiting the deli department for fried chicken and swinging by the bakery for a loaf of European-style bread. Crunchy fried chicken, cool lettuce, crisp pickles and spicy dressing including a handful of pantry staples make for the perfect flavor and texture combination.

End the day with a Neapolitan-Style Milkshake as classic flavors come together with vanilla bean ice cream, fudge striped shortbread cookies, strawberry preserves and whole milk. This ice cream treat is an indulgence that blends in a flash.

Visit Albertsons.com/exclusivebrands to shop for grocery delivery or pickup at your local store such as Albertsons, Safeway, ACME Markets, Jewel-Osco, Vons, Pavilions, Randalls, Tom Thumb, Shaw’s, Star Market, United Supermarkets and Carrs/Safeway.

Chicken and Broccoli Mac and Cheese

Servings: 4

• Nonstick cooking spray
• 2          packages (12 ounces each) Signature Cafe Classic Macaroni and Cheese
• 1          cup frozen broccoli
• 2          Signature Cafe Whole Roasted Chicken Breasts (about 1 cup), skin removed and diced into 1/2-inch cubes
• 1/2       cup cracker crumbs

1. Preheat oven to 400 F.
2. Coat 6-by-9-inch baking dish with nonstick cooking spray. Add macaroni and cheese, broccoli and chicken, stirring to combine until well incorporated. Top with cracker crumbs.
3. Bake 20 minutes, or until heated through.

Neapolitan-Style Milkshake

Servings: 2-4

• 4          scoops (1/2 cup each) Signature Select Vanilla or Vanilla Bean Ice Cream 
• 6          Signature Select Fudge Striped Shortbread Cookies
• 4          tablespoons Signature Select Strawberry Preserves
• 1 1/2    cups whole milk, plus additional (optional)

1. In blender, process ice cream, cookies, strawberry preserves and whole milk.
2. If desired, add milk to achieve desired thickness.
3. Serve in chilled glasses.

Spicy Chicken Sandwiches with Nashville-Style Dressing

Servings: 2

Nashville-Style Spicy Mayonnaise:

• 1/2       cup mayonnaise          
• 1/2       teaspoon cayenne pepper       
• 1/2       teaspoon paprika
• 1/4       teaspoon garlic powder          
• 1/2       teaspoon salt  
• 1/2       teaspoon black pepper

Spicy Chicken Sandwich:

• 1/2       cup Nashville-Style Spicy Mayonnaise, plus additional (optional)
• 4          slices Signature Select Artisan French or Italian Bread
• 2          pieces hand-breaded Signature Cafe Fried Chicken Breast, cut into slices
• 1          cup lettuce mix
• 8          sweet or dill pickle chips

1. To make Nashville-Style Spicy Mayonnaise: In bowl, combine mayonnaise, cayenne pepper, paprika, garlic powder, salt and black pepper.
2. To make Spicy Chicken Sandwiches: Spread Nashville-Style Spicy Mayonnaise onto bread slices. Arrange sliced chicken on half the bread slices and place lettuce and pickle chips on other half.
3. Dress with additional Nashville-Style Spicy Mayonnaise, if desired. Fold sandwiches together, spear with toothpick and slice diagonally.

Source: Albertsons

(Family Features) Planning snacks you can enjoy with your children is a winning parenting strategy for spending more time together while creating tasty treats.

Take it a step further with a recipe like these Homemade Fudgsicles, which are an ideal example of an easy treat made with the goodness of real milk kids can help make, giving them an added incentive to enjoy moments together. To help your children reach the recommended 2-3 servings of dairy each day, serve with a glass of milk.

Find more snack recipes at milkmeansmore.org.

Watch video to see how to make this recipe!

Homemade Fudgsicles

Recipe courtesy of Milk Means More
Total time: 10 minutes plus 12 hours chill time
Servings: 12

• 3          cups milk
• 1          cup sugar
• 3/4       cup unsweetened cocoa powder
• 1/4       cup honey
• 1/4       teaspoon salt
• 12        ice pop sticks

1. In pot over medium heat, heat milk, sugar, cocoa powder, honey and salt, stirring often, until sugar dissolves. Remove from heat and cool to room temperature. Pour into ice pop molds and insert sticks then freeze until firm, about 12 hours.
2. Remove ice pops from molds and place in freezer-safe bag until ready to eat.

Source:  United Dairy Industry of Michigan

(Family Features) Stocking up on pantry essentials is a productive practice, especially as people across the country spend more time at home. However, having all those ingredients on-hand doesn't do as much good if you aren't sure how to use them or feel as if you're constantly whipping up the same dishes.

For example, canned protein is a popular pantry item as it cuts down on prep time and holds a long shelf life while adding important nutrients to family meals. Canned seafood, in particular, is a versatile choice that can be used in a variety of easy recipes or simply eaten on its own.

An option like Chicken of the Sea Chunk Light Tuna in Water, which is 99% fat free and a good source of protein and heart-healthy omega-3s, makes for an easy and versatile addition to dishes like pasta. A 5-ounce can contains 24 grams of high-quality protein, making it a nourishing source of energy while helping to easily satisfy hunger.

Try adding some modern flair to the table with this Mediterranean Tuna Pasta, perfect for a family of four and ready in just 20 minutes. Virtually any canned seafood can be used from salmon to tuna in place of more traditional proteins used in this pasta and many other dishes.

If your family prefers to stick to tradition, Mom's Favorite Tuna Noodle Casserole provides a warm, hearty meal with a hint of nostalgia while gathering loved ones around the dinner table.

Ingredients in these recipes can be easily substituted for similar options you may already have on hand, such as another dried pasta in place of penne or carrots in lieu of peas.

Find more filling family recipes at chickenofthesea.com.

Mediterranean Tuna Pasta

Total time: 20 minutes
Servings: 4

• 1          package (16 ounces) penne pasta
• 1          can (15 ounces) chickpeas, drained
• 1          can (14 1/2 ounces) diced tomatoes with basil, garlic and oregano
• 1          medium zucchini, sliced 1/4-inch thick
• 2          tablespoons sliced ripe olives
• 1          can (5 ounces) Chicken of the Sea Chunk Light Tuna in Water, drained
• 1/2       cup Parmesan cheese

1. Cook pasta according to package directions.
2. In large skillet, bring chickpeas, tomatoes, zucchini, olives and tuna to boil; stir constantly.
3. Reduce heat and simmer, uncovered, 5 minutes.
4. Spoon mixture over cooked pasta. Top with Parmesan cheese.

Substitution: Use any canned seafood such as salmon in place of canned tuna.

Mom's Favorite Tuna Noodle Casserole

Total time: 40 minutes
Servings: 6-7

• 2          cans (10 3/4 ounces each) cream of mushroom soup
• 1          cup milk
• 2          cups frozen peas
• 2          cans (12 ounces each) Chicken of the Sea Chunk Light Tuna in Water, drained
• 4          cups medium egg noodles, cooked
• 4          tablespoons dry breadcrumbs
• 2          tablespoons butter, melted

1. Heat oven to 400° F.
2. In bowl, stir soup and milk until smooth.
3. In 3-quart casserole dish, combine peas, tuna and noodles with soup mixture.
4. Bake 30 minutes, or until warm and bubbling; remove from oven and stir.
5. In bowl, mix breadcrumbs with melted butter; sprinkle over tuna mixture.
6. Bake 5 minutes, or until golden brown.

Substitution: Use any frozen vegetable in place of frozen peas.

Photo courtesy of Getty Images (Mediterranean Tuna Pasta)

Source:  Chicken of the Sea

(Family Features) Constantly seeking out recipe-specific ingredients that may only be used once or twice can be a burden. Instead, keep your home stocked with necessities to simplify dinner prep with dishes made using common household staples.

One perfect example: pastas. These recipes for Minestrone Pasta Saute with Ricotta, Creamy One-Pot Spaghetti and Pasta in a Pinch include easily recognizable seasonings and canned goods for simple dinner solutions. Plus, they all include dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.

Another way to scale back on unnecessary grocery purchases is to give yourself permission to modify. Many recipes can be tweaked for personal preferences, such as using black beans rather than kidney beans or adjusting the amount of a spice used based on your family’s tastes.

Stock your pantry and refrigerator with versatile ingredients like these:

• Canned tomatoes
• Canned beans
• Quick-cook rice
• Small whole-grain pasta
• Stock, like vegetable, chicken or beef
• Fluid milk
• Shredded cheese
• Plain Greek yogurt

For more ideas to simplify family meals, visit milkmeansmore.org.

Minestrone Pasta Saute with Ricotta

Recipe courtesy of Lori Yates of “Foxes Love Lemons” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

• 8          ounces ditalini pasta
• 1 1/2    tablespoons extra-virgin olive oil
• 3          carrots, finely diced
• 3          cloves garlic, minced
• 1/2       medium onion, chopped
• 1/2       bunch kale, thinly sliced
• 1/2       pound green beans, trimmed and halved
• 1/4       cup dry white wine
• 1/2       pound lean ground beef (optional)
• 1          can (15 ounces) kidney beans, rinsed and drained
• 1          jar (24 ounces) marinara sauce
• 1/2       teaspoon kosher salt
• 1/4       teaspoon ground black pepper
• 1          cup Ricotta cheese
• 1/4       cup grated Parmesan cheese

1. In large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/4 cup pasta cooking water then drain pasta.
2. In large skillet over medium-high heat, heat oil. Add carrots, garlic and onion; cook 3 minutes, or until vegetables start to soften, stirring occasionally. Add kale and green beans; cook 3 minutes, or until green beans are tender-crisp, stirring occasionally.
3. Add wine to skillet; cook 2 minutes, or until most liquid has evaporated. Transfer vegetables to medium bowl. If including meat, return skillet to medium-high heat. Add ground beef; cook 6-8 minutes, or until meat is cooked through, breaking up with side of spoon. Spoon off excess fat.
4. Reduce heat to medium-low. Add kidney beans, marinara sauce, salt, pepper, pasta, reserved pasta cooking water and cooked vegetable mixture to skillet with beef, if using. Cook 2 minutes, or until warmed through, stirring occasionally. Divide pasta between four pasta bowls or plates and top with Ricotta and Parmesan cheeses.

Pasta in a Pinch

Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 6

• 8          ounces uncooked penne pasta
• 2 1/2    cups water
• 1/4       teaspoon salt
• 1/4       teaspoon black pepper
• 1/2       teaspoon dried basil
• 1/2       teaspoon garlic powder
• 1/2       cup milk
• 2          cups mozzarella cheese, grated
• 1          can (15 ounces) cannellini beans, rinsed and drained
• 1          can (14 1/2 ounces) diced tomatoes, drained
• 1/4       cup Parmesan cheese
• freshly chopped herbs, for garnish (optional)

1. In large microwavable bowl, place uncooked penne pasta and pour water over top to cover. With food-safe plastic wrap, cover bowl, leaving small section to vent as it cooks. Cook 3 minutes longer than package directs, approximately 13 minutes.
2. Once pasta has cooked, drain into colander then place back in bowl. Add salt, pepper, basil, garlic powder and milk; stir to combine. Begin to stir in cheese a little at a time. Microwave 1 minute. Remove from microwave and stir again.
3. Add cannellini beans and diced tomatoes; stir. Microwave 1 minute. Remove from microwave and stir. Assess if ingredients are hot and cheese is melted. If not, microwave 1-2 minutes.
4. Top with Parmesan cheese and garnish with fresh herbs, if desired.

Creamy One-Pot Spaghetti

Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 8

• 1          tablespoon vegetable oil
• 1          pound lean ground turkey or lean ground beef
• 1/2       cup chopped onion
• 2 1/2    cups reduced-sodium chicken broth or reduced-sodium beef broth
• 2          cups marinara sauce
• 1/2       teaspoon crushed fennel seeds
• 1/8       teaspoon ground cayenne pepper
• 8          ounces spaghetti noodles, broken into 3-4-inch pieces
• 1          package (8 ounces) reduced-fat cream cheese, cubed
• 1 1/3    cups shredded cheddar cheese, divided
• chopped fresh basil or parsley (optional)

1. Using saute function of pressure cooker, heat oil until hot. Add meat and onion. Cook, uncovered, about 5 minutes, or until meat is browned, stirring to break up. Press cancel.
2. Stir broth, marinara sauce, fennel seeds and cayenne pepper into meat. Stir in spaghetti, making sure noodle pieces are covered by liquid. Secure lid and set pressure release to sealing function. Select high pressure and cook 5 minutes. Press cancel.
3. Allow pressure to release naturally 2 minutes. Move pressure release to venting function to release remaining steam. Remove lid.
4. Stir spaghetti mixture. Stir in cream cheese and 1 cup cheddar cheese until melted. Ladle into bowls to serve. Sprinkle with remaining cheddar cheese. Garnish with chopped fresh basil or parsley, if desired.

Source: United Dairy Industry of Michigan

(Family Features) If spending additional time in the comfort of your home has you rethinking the family menu and looking for new ways to enjoy nutritional meals, rest assured you can make better-for-you food choices without losing mouthwatering taste.

Easy, efficient at-home recipes like Thai Coconut Lime Freezer Chicken, Burrito Beef and Cauli Mac and Cheese can all be made in less than an hour while reducing the intake of carbs and unnecessary sugars. All are part of a balanced Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats.

The eating approach, which is a more flexible version of the popular ketogenic diet, offers a balanced mix of foods containing fiber-rich and nutrient-dense carbohydrates while focusing on reduced levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.

Introducing your family to smarter food choices can also support your immunity. According to research published in “The American Journal of Clinical Nutrition,” simply substituting whole grains for refined grains has a modest effect on gut microbiota and immunity. Refined grains have had most of the fiber milled out of them, leaving a refined carbohydrate that impacts your body the way sugar would. Opt for whole grains to get the fiber you need, along with protein and healthy fats.

Visit atkins.com for more nutritious recipes

Thai Coconut Lime Freezer Chicken

Prep time: 8 minutes
Cook time: 22 minutes
Servings: 4

• 1 3/4    cups coconut milk
• 2          tablespoons basil
• 1          tablespoon xylitol (sugar substitute)
• 1          ounce cilantro
• 1          ounce fresh lime juice
• 1/2       teaspoon salt
• 1/2       teaspoon garlic
• 1          teaspoon lime zest (optional)
• 20        ounces boneless, cooked chicken breast
• 20        ounces broccoli flower clusters

1. In bowl, mix coconut milk, basil, xylitol, cilantro, lime juice, salt and garlic. For more citrus flavor, add lime zest, if desired.
2. Add chicken, broccoli and sauce to 1-gallon zip-top freezer bag. Squeeze out any air and seal bag. Freeze bag flat up to 1 month.
3. To cook: Thaw in refrigerator overnight. Heat oven to 350° F.
4. Place in glass 8-by-8-inch pan and bake 20-25 minutes.

Burrito Beef

Prep time: 15 minutes
Cook time: 8 hours
Servings: 6

• 2          pounds beef arm chuck roast
• 4          tablespoons green taco sauce
• 1          teaspoon minced garlic
• 2          large scallions or spring onions, chopped
• 1          jalapeno pepper, diced
• 2          teaspoons chili powder
• 1/2       teaspoon cumin
• 1/2       teaspoon salt

1. Trim fat from beef. In slow cooker on low heat, cook beef, taco sauce, garlic, onions, jalapeno, chili powder, cumin and salt 8 hours, or until beef is tender.
2. Using two forks, remove beef and shred. Mix beef with 1/2 cup cooking juices before serving.
3. A Low-Sugar Swap to Satisfy Cravings
4. While spending more time at home than normal, those snack cravings can be hard to shake. Rather than relying on easy-to-grab eats from the pantry or freezer, focus on more nutritious choices that don’t sacrifice flavor.
5. Turn to a creamy solution to satisfy your hunger such as the Atkins Milk Chocolate Delight Shake, a filling option for chocolate lovers. The drinks are packed with 15 grams of protein, 5 grams of fiber, 20% of the daily recommended amount of vitamin D and 1 gram of sugar to keep you going throughout the day.

Cauli Mac and Cheese

Prep time: 10 minutes
Cook time: 40 minutes
Servings: 6

• Nonstick cooking spray
• 1          teaspoon salt, divided
• 1          head large (6-7-inch diameter) cauliflower
• 1          cup heavy cream
• 2          ounces cream cheese
• 1 1/2    teaspoons ground mustard
• 1 1/2    cups shredded cheddar cheese, divided
• 1          clove garlic, minced
• 1/4       teaspoon white pepper
• 1/4       teaspoon pepper sauce

1. Heat oven to 375° F and prepare 9-by-9-inch baking dish with nonstick cooking spray. Heat large pot of water to boiling and add 1/2 teaspoon salt.
2. Remove stem and leaves from cauliflower. Cut into small pieces and place in boiling water; cook until crisp-tender; about 5 minutes. Drain well then pat between paper towels to remove moisture.
3. In medium saucepan over medium heat, bring cream to simmer. Whisk cream cheese and powdered mustard into simmering cream until smooth. Add 1 cup cheddar cheese, garlic, remaining salt, white pepper and pepper sauce, whisking until cheese melts; about 1-2 minutes. Remove from heat and stir in cauliflower.
4. Pour into baking dish and top with remaining cheese. Bake 15 minutes until browned and bubbly.

Photos courtesy of Getty Images (Thai Coconut Lime Freezer Chicken, Burrito Beef and Cauli Mac and Cheese)

Source: Atkins