(Family Features) Focusing your menus on health-conscious recipes that look as good as they make you feel is key to making positive lifestyle changes. Adding big flavors that satisfy cravings to easy, go-to recipes can be a big step toward reaching health goals throughout the year.

“Eating the rainbow” refers to adding fruits and veggies of varying colors to your diet, such as red tomatoes and beets, green cucumbers and avocados, orange carrots and pumpkins and beyond. Complementing fresh produce with the nutritional benefits of tuna and salmon – like heart-healthy omega-3 fatty acids, protein, vitamin D and potassium – can take your meal planning one step further.

Whether you’re commemorating a special occasion, hosting a gathering of friends and family or simply enjoying a night in, good food shouldn’t mean ditching good eating habits. With new packaging but a continued focus on flavor, wild-caught Low-Sodium Pink Salmon from Chicken of the Sea is a perfect complement to vibrant, rainbow-inspired recipes.

Try these Salmon Chili Bites for a quick and delicious snack option. They can easily be doubled, tripled or more for a party appetizer. Feature the recipe with a “rainbow” of veggies, crackers, meats and cheeses on a charcuterie board for a crowd favorite that can satisfy guests with big, bold flavor.

Ditch boring salads and find joy in food while maintaining healthy eating goals by upping your salad game. Say goodbye to bland, boring greens and enjoy salads with your favorite toppings, like a colorful combination of protein-packed tuna and fiber-rich veggies in this Mediterranean Tuna Salad, which is completed with a bright dressing and topped with feta cheese and parsley.

For more than 100 years, Chicken of the Sea has provided fresh, tasty seafood straight from the ocean, so whether you’re reaching for wild-caught tuna for this homemade salad or another option like salmon or sardines, you can enjoy a high-quality product that’s delicious on its own or used to elevate favorite recipes.

To find more health-focused snacks, appetizers, meals and more, visit chickenofthesea.com.

Salmon Chili Bites

Prep time: 15 minutes
Servings: 2

• 2          pouches (2.5 ounces each) Chicken of the Sea Low Sodium Wild-Caught Alaska Pink Salmon
• 1          tablespoon chili crisp
• 2          teaspoons rice wine vinegar
• 1          teaspoon toasted sesame oil
• 2          bell peppers, cored and cut into 2-inch squares
• 1          green onion, thinly sliced
• minced cilantro
• black sesame seeds

1. In bowl, combine salmon, chili crisp, vinegar and sesame oil.
2. To serve, top each bell pepper square with some salmon, green onion, cilantro and sesame seeds. If leftover pieces of bell pepper remain, chop and add as additional garnish.
3. Note: If serving with cheese plate, place salmon mixture in small bowl and garnish with green onion and sesame seeds.

Mediterranean Tuna Salad

Prep time: 20 minutes
Servings: 1-2

Dressing:

• 2          tablespoons lemon juice
• 1          tablespoon extra-virgin olive oil
• 1/4       teaspoon dried oregano

Salad:

• 1          can (5 ounces) Chicken of the Sea Chunk Light Tuna, drained
• 1          cup halved cherry tomatoes
• 1/3       cup sliced Kalamata olives
• 1          cup chopped English cucumber (about 1/2 cucumber)
• 1/4       cup feta
• 1          tablespoon minced parsley
• pita chips (optional)
• crackers (optional)

1. To make dressing: In large bowl, whisk lemon juice, olive oil and oregano.
2. To make salad: In dressing bowl, add tuna, tomatoes, olives and cucumber. Gently toss to cover salad with dressing then top with feta and parsley.
3. Serve with pita chips or crackers, if desired.

Source: Chicken of the Sea

(Family Features) While the first step to a successful family meal is finding a recipe everyone loves, a second important piece to the puzzle is creating a dish that leaves enough time for special moments together at the table. You can skip complicated prep by serving easy-to-make favorites that call for versatile ingredients and simple instructions.

These Sheet Pan Hawaiian Veal Meatballs are a perfect example of a quick yet delicious meal your loved ones can enjoy without committing an entire evening to the kitchen. With veal as a key ingredient that cooks fast and easy, it’s ideal for weeknights and meal prepping ahead of busy weeks.

Plus, it’d be a cinch to double the meatballs and freeze half of them to make prep even easier the next time your family craves the sweet and savory combination of pineapple, fresh veggies and tender veal.

To find more quick, flavorful dinner inspiration, visit Veal.org.

Watch video to see how to make this recipe!

Sheet Pan Hawaiian Veal Meatballs

Funded by Beef Farmers and Ranchers
Prep time: 15 minutes
Cook time: 30 minutes
Servings: 6

Meatballs:

• 2          pounds ground veal
• 1/2       cup plain breadcrumbs
• 1/4       cup milk
• 3          green onions, chopped
• 1          large egg
• 2          teaspoons garlic powder
• 1 1/2    teaspoons ground ginger
• 2          teaspoons kosher salt
• 1          cup Hawaiian barbecue sauce, plus additional for serving, divided

Vegetables:

• 1          small head broccoli, cut into florets
• 1          small red bell pepper, seeded and cut into 1/2-inch slices
• 1          small yellow bell pepper, seeded and cut into 1/2-inch slices
• 1          small red onion, cut into 1/2-inch slices
• 1          small pineapple, cut into 1-inch chunks
• 2          tablespoons olive oil
• kosher salt, to taste
• freshly ground black pepper, to taste
• 2          green onions, for garnish
• 2          teaspoons sesame seeds, for garnish
• 6          cups cooked long-grain white rice

1. To make meatballs: Preheat oven to 450 F and line two rimmed baking sheets with parchment paper. In large bowl, mix veal, breadcrumbs, milk, green onions, egg, garlic powder, ginger and salt until just combined. Portion veal mixture into 2-inch balls. Place in even layer on prepared baking sheets.
2. Bake about 15 minutes. Remove from oven.
3. To make vegetables: Toss broccoli, bell peppers, red onion, pineapple and oil together until coated. Season with salt and pepper, to taste.
4. Arrange vegetables in single layer on baking sheets with meatballs. Flip meatballs and brush with sauce. Bake until vegetables are tender and meatballs are golden-brown, or until internal temperature reaches 160 F, about 15 minutes.
5. Drizzle with barbecue sauce. Top with green onions and sesame seeds. Serve with rice.

Source: New York Beef Council

(Family Features) Heading outdoors for a fresh, homemade meal is an alluring activity when warm weather and sunshine provide a perfect opportunity for dining on the patio. Or, if some time away from the house is calling your name, packing a lunch and taking off for the park can be an ideal getaway without getting too far from home.

Next time the sun’s rays call your name, invite friends and family for a delicious picnic loaded with warm-weather flavors. Just lay out your favorite blanket on the grass or don an outdoor table with a classic checkered tablecloth then share recipes that make al fresco meals truly memorable.

No picnic is complete without sandwiches loaded with all your favorite toppings, and these Picnic-wiches with Greek Artichoke Beet Salad provide the freshness that outdoor meals are made of. This recipe starts with a homemade relish loaded with Aunt Nellie’s Pickled Beets, artichoke hearts, olives and green onions that complements the winning combination of turkey, feta and ciabatta.

Pair your party tray of sandwiches with a perfect partner like Bean, Tortellini and Pesto Salad made with READ Bean Salad for a complete spread that’ll leave you waiting for the next opportunity to take mealtime outdoors. With just a handful of ingredients and customizable with your desired stir-ins like tomatoes, peppers and green onions, it’s ready in next to no time.

To find more picnic-worthy appetizers, meals, sides and more, visit readsalads.com and auntnellies.com.

Picnic-wiches with Greek Artichoke Beet Salad

Servings: 6

• 1 jar (16 ounces) Aunt Nellie's Sliced Pickled Beets
• 1 jar (about 6 ounces) marinated artichoke hearts
• 1/2 cup pitted kalamata or ripe olives, sliced
• 3 tablespoons sliced green onions
• freshly ground black pepper, to taste (optional)
• 6 romaine lettuce leaves
• 1 pound thinly sliced deli turkey
• 6 ciabatta or sandwich rolls, sliced horizontally
• 1/3 cup crumbled feta cheese
• 1/4 cup pine nuts, toasted

1. Drain beets and artichoke hearts, reserving 1/4 cup liquid from each. Coarsely chop beets and artichoke hearts. In medium bowl, combine beets, artichokes, olives and green onions; set aside.
2. In small bowl, whisk reserved beet and artichoke liquids. Pour over beet mixture; toss gently to coat. Season with black pepper, to taste, if desired.
3. Layer lettuce and turkey on bottom halves of rolls. Top with relish, as desired; feta cheese; and pine nuts. Top with remaining halves of rolls. Wrap tightly; chill up to 4 hours. Serve with remaining relish.

Bean, Tortellini and Pesto Salad

Servings: 6

• 2 cans (15 ounces each) READ 3 or 4 Bean Salad
• 1/4 cup prepared basil pesto
• 1/2 teaspoon salt (optional)
• 1 package (9 ounces) refrigerated tortellini
• grape tomatoes (optional)
• halved cherry tomatoes (optional)
• chopped bell pepper (optional)
• thinly sliced green onions (optional)

1. Drain bean salad, reserving 1/2 cup liquid. In bowl, combine reserved liquid, pesto and salt, if desired; set aside.
2. Cook tortellini according to package directions; drain, rinse in cold water and drain again. Add pesto dressing; toss to coat. Add grape tomatoes, cherry tomatoes, bell pepper and green onion, as desired. Toss with bean salad.
3. Serve at room temperature or chilled.

Source: READ Salads
Aunt Nellie’s 

(Family Features) Warmer weather is often welcome for a variety of reasons and dining outdoors can help take that appreciation to the next level. Keeping ingredients lists short and prep time minimal also allows you to spend more time enjoying the sunshine and blue skies al fresco with the ones you love.

Even when you’re short on time, you can take mealtime from the dining room to the deck with an ingredient like Minute Rice Cups. Available in 13 varieties, including White and Brown rice, the convenient, single-serving, BPA-free cups are ready in just 90 seconds or less. Perfect for taking to the office for lunch or as an on-the-go snack, the cups can also be used as a quick and easy base for nearly any meal occasion.

For example, this simple Fish with Bok Choy features plenty of complex flavors with flaky white fish, crisp bok choy and 100% whole-grain brown rice. The brown rice provides the ideal texture for the ginger, sesame and nutty notes in this dish, and the whole recipe can be on the table in 10 minutes. Because white fish fillets are neutral and mild, they absorb all the flavors from the dish, and are an ideal protein for those with busy schedules due to their short cooking time.

Or, bursting with colors and flavors, this Fiesta Rice satisfies fresh cravings with an irresistible combo of white rice, tomatoes, green onions and creamy avocado. Ready in less than 5 minutes, this dish can also be customized with a different grain variety or extra juicy, sweet cherry tomatoes in place of diced tomatoes. To make this satisfying side a complete meal, simply add grilled chicken or your favorite protein.

To find more quick and easy recipes perfect for enjoying outdoors, visit MinuteRice.com.

Fish with Bok Choy

Prep time: 3 minutes
Cook time: 7 minutes
Servings: 1

• 1 Minute Brown Rice Cup
• salt, to taste
• pepper, to taste
• 1 white fish fillet
• 1 tablespoon butter
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger
• 2 baby bok choy, quartered
• 1 teaspoon soy sauce

1. Heat rice according to package directions. Set aside.
2. Add salt and pepper to both sides of fish, to taste.
3. In medium skillet over medium-high heat, melt butter. Cook fish 2 minutes on each side. Remove fish from pan and keep warm.
4. In same pan, add sesame oil and ginger. Cook 1 minute.
5. Add bok choy to pan and stir-fry 2 minutes. Add soy sauce; stir to incorporate. Top rice with fish and serve with bok choy.

Fiesta Rice

Prep time: 3 minutes
Cook time: 1 minute
Servings: 1

• 1 Minute White Rice Cup
• 1 diced tomato
• 1/2 diced avocado
• 1 sliced green onion
• 1 tablespoon chopped cilantro
• 1 teaspoon lime juice
• salt, to taste
• black pepper, to taste

1. Heat rice according to package directions. Set aside.
2. In bowl, combine tomato, avocado, onion and cilantro.
3. Add lime juice and salt and pepper, to taste.
4. Mix thoroughly and serve.

Source: Minute Rice

(Family Features) Committing to healthier habits in the new year often starts in the kitchen. Adding better-for-you recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway to a healthier you.

From fresh spins on family night and quick solutions in a pinch to homemade lunches and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.

Visit Culinary.net to find more health-conscious recipe ideas.

A Fresh Take on Family Dinner

If your family gets stuck in a dinner routine rut, it can feel like you’re eating the same recipes over and over again.

However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime. With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu.

Find more recipes and family dinner ideas at Culinary.net.

Cuban Chicken with Salsa Fresca

Servings: 5

• 1          cup grapefruit juice
• 2          tablespoons olive oil
• 2          teaspoons garlic powder
• 2          teaspoons cumin
• 2          teaspoons paprika
• 1          teaspoon crushed red pepper
• 1 1/4    pounds boneless, skinless chicken breasts

Salsa Fresca:

• 1          cup grapefruit segments
• 1/2       jicama, cubed
• 1/2       red onion, chopped
• 3/4       cup grapefruit juice
• 4          tablespoons olive oil
• 1/2       cup fresh cilantro, chopped
• 1          jalapeno pepper, chopped

1. Heat oven to 400 F.
2. In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or longer.
3. To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready to serve.
4. Remove chicken from marinade. Place chicken in baking dish. Bake 25-30 minutes until chicken is cooked through.
5. Serve chicken with salsa fresca.

Take Your Salad from Bland to Bold

Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mix of greens offers a bold combination of textures and flavors for those who love variety and color.
Find more ways to enhance your at-home salads at FreshExpress.com.

Moroccan Roasted Vegetable Salad

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

Lemon Tahini Dressing:

• 1/4       cup tahini
• 1/4       cup olive oil
• 3          tablespoons lemon juice
• 3          teaspoons maple syrup
• 2          teaspoons Dijon mustard
• 1/4       teaspoon salt
• 2          tablespoons cold water
•             nonstick cooking spray
• 6          tablespoons olive oil
• 2          teaspoons ras el hanout or garam masala
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 4          sweet potatoes, peeled and cut into long wedges
• 4          whole large carrots, chopped
• 2          red bell peppers, cored and cut into 1-inch pieces
• 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
• 1          can (15 1/2 ounces) chickpeas, rinsed and drained
• 1/3       cup dried apricots, sliced
• 1/3       cup slivered almonds, toasted
• 2          tablespoons Italian parsley, chopped

1. To make lemon tahini dressing: In small bowl, whisk tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, mix in more cold water.
2. Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
3. In large bowl, mix olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes, or until vegetables are tender. Let cool.
4. Arrange lettuce mix on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.

A Lean, Nutritious Lunch

Meal prepping is one of the most common strategies for improving eating habits, however, this tactic is often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside; you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your afternoon meal.

Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.

Turkey-Potato Wrap

Recipe courtesy of Wisconsin Potatoes

• 3/4       pound Wisconsin russet potatoes, cut into 1/2-inch pieces
• 1          tablespoon water
• 1          tablespoon canola oil
• 3/4       pound ground lean turkey
• 1          large carrot, shredded
• 1/3       cup sliced green onions with tops
• 1          can (8 ounces) tomato sauce
• 2/3       cup shredded cheddar cheese
• 1          teaspoon dried Italian seasoning or basil
• salt, to taste
• pepper, to taste
• 4          large whole-wheat or high-fiber tortillas
• light sour cream (optional)

1. Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are tender.
2. In large nonstick skillet over medium-high heat, heat oil. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian seasoning.
3. Cook, stirring occasionally, 4-5 minutes until mixture is hot and most sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
4. Cut in halves. Serve each with sour cream, if desired.
5. Eating Well When You’re Short on Time
6. Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
7. When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
8. Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Eating Well When You’re Short on Time

Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Loaded Smoked Salmon Rice Bowl

Prep time: 4 minutes
Cook time: 1 minute
Servings: 1

• 1          cup Minute Ready to Serve Brown Rice
• 2          ounces smoked salmon
• 1/2       cup julienned cucumber
• 1          teaspoon soy sauce
• 1          tablespoon everything bagel seasoning mix

1. Heat rice according to package directions.
2. Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.

Source: Fresh Express
Wisconsin Potatoes
Minute Rice

(Family Features) The school year can be full of challenges, but fueling kids for a full day of learning tops the priority list. Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. From a wide variety of breakfast options for even the pickiest of eaters to a nearly limitless menu of lunches, eggs keep kids full and energized to conquer each school day.

As one of the only foods that naturally have vitamin D, eggs offer a nutrient critical for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids that are found in plant foods, making them a perfect partner for veggies that might be a hard sell for some kids. Additionally, they’re one of the best sources of choline, which is critical for brain health and development at every age and stage.

What’s more, between learning and down time, many kids spend a lot of hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light.

Try these easy recipes that support eye health, brain health and nutrient absorption, and are easy to prepare ahead of time. To learn more about the nutritional benefits of eggs and find more family-friendly recipes featuring eggs, search #ProteinPrepSchool on social media or visit IncredibleEgg.org.

Broccoli and Cauliflower Cheddar Quinoa Bites

Prep time: 20 minutes
Total time: 40 minutes
Servings: 6

• Nonstick cooking spray
• 10 large eggs
• 1 cup shredded cheddar cheese
• 1 cup cooked quinoa
• 1 cup tomatoes, quartered
• 1/2 cup finely chopped broccoli florets
• 1/2 cup finely chopped cauliflower florets
• 2 tablespoons finely chopped fresh basil (optional)

1. Preheat oven to 350 F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.
2. In large bowl, crack eggs. Whisk until well combined. Stir in cheese, quinoa, tomatoes, broccoli, cauliflower and basil, if desired, until well combined.
3. Use 1/4-cup measuring cup to divide mixture evenly into prepared muffin cups.
4. Bake 16-18 minutes until eggs are set. Allow to cool slightly before serving.
5. Refrigerate leftovers up to 3 days or freeze up to 1 month.

Simple Egg Salad Sandwich

Prep time: 10 minutes
Total time: 10 minutes
Servings: 8

• 6 large hard-boiled eggs, peeled
• 1/4 cup mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon yellow mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup finely chopped celery
• 1/4 cup thinly sliced green onions
• 8 slices rustic wheat bread
• 4 lettuce leaves

1. Chop eggs.
2. In medium bowl, mix mayonnaise, lemon juice, mustard, salt and pepper. Add chopped eggs, celery and green onions; mix well.
3. Refrigerate, covered, to blend flavors.
4. Serve on wheat bread with lettuce leaves.

Blueberry, Avocado and Banana Muffins

Prep time: 10 minutes
Total time: 35 minutes
Servings: 12

• 1 1/4 cups all-purpose flour
• 1 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 medium banana (about 1/3 cup), peeled
• 1 large avocado (about 3/4 cup), peeled and pitted
• 3/4 cup unsweetened applesauce
• 1 large egg
• 1/4 cup milk
• 1 cup blueberries

1. Preheat oven to 350 F. Prepare standard muffin tin with paper liners.
2. In bowl, whisk flour, oats, baking powder, baking soda and salt.
3. In separate bowl, mash banana and avocado together. Add applesauce, egg and milk. Stir to combine then stir into flour mixture. Fold in blueberries and divide batter into prepared muffin tins.
4. Bake 25-30 minutes. Allow to cool completely. Store leftovers in airtight container up to 3 days.

Veggie and Cheese Frittata Fingers

Prep time: 10 minutes
Total time: 40 minutes
Servings: 4

• Nonstick cooking spray
• 1 tablespoon olive oil
• 1/2 cup red bell pepper, diced
• 1/2 cup yellow onion, diced
• 1/2 cup zucchini, diced
• 3 cloves garlic, minced
• 2 cups baby spinach, roughly chopped
• 12 large eggs
• 1 cup cheddar cheese, shredded
• 1 teaspoon salt
• 1/2 teaspoon pepper

1. Preheat oven to 350 F. Spray 9-by-9-inch baking dish with nonstick cooking spray.
2. In skillet over medium heat, add olive oil then saute bell pepper, onion and zucchini until tender. Add garlic and spinach; cook until wilted.
3. In bowl, beat eggs then add sauteed vegetables, cheese, salt and pepper. Pour mixture into prepared baking dish.
4. Bake 25-30 minutes until fully set. Allow to cool.
5. Cut into seven strips then down the middle to create 14 pieces.
6. Refrigerate leftovers in airtight container up to 4 days.
7. To freeze, place cooled frittata fingers in freezer bag and lay flat until frozen. When ready to eat, microwave 60-90 seconds, or until warmed.

Source: American Egg Board

(Family Features) Dinnertime dishes loaded with nutrients help keep loved ones connected while refueling after busy days spent at work and school. Dairy foods - key ingredients in many at-home meals - provide nutrients for people of all ages to grow and maintain stronger bodies and minds.

However, some bodies are unable to break down the sugar found in milk, known as lactose, which causes an upset stomach and a heavy, bloated feeling. Rather than avoiding dairy and missing out on beneficial nutrients, people with lactose intolerance can enjoy real dairy products that are naturally low in or don't contain lactose without the stomachache with foods like:

• Lactose-free milk, which is real milk with the same 13 essential nutrients as regular milk
• Hard and aged cheeses, such as cheddar, colby, Monterey Jack, Parmesan and Swiss
• Yogurt with live and active cultures, which help break down lactose, making it easier to digest

These easy-to-make meals offer lactose intolerance-friendly options for families seeking to keep milk on the menu. Because they all require an hour or less in the kitchen, they provide quick solutions for those hectic schedules without sacrificing taste or nutrition.

Visit MilkMeansMore.org to find more delicious dishes that fit a lactose intolerant meal plan.

Chicken Cordon Bleu Kebabs

Recipe courtesy of Rachel Gurk of "Rachel Cooks" on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 3

Skewers:

• Nonstick cooking spray
• 2 chicken breasts (6 ounces each), cubed
• 1 ham steak (6 ounces), cubed
• 6 bamboo skewers (8 inches)
• 1 tablespoon Dijon mustard
• 1 teaspoon pure maple syrup
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon paprika
• 1 teaspoon extra-virgin olive oil

Sauce:

• 2 tablespoons butter
• 2 tablespoons flour
• 1 cup lactose-free 2% milk
• 1 teaspoon Dijon mustard
• 1 cup shredded Swiss cheese
• salt, to taste (optional)
• pepper, to taste (optional)

1. To make skewers: Preheat broiler to 500 F. Line broiler pan with foil and spray with nonstick cooking spray.
2. Thread cubed chicken pieces and cubed ham pieces onto skewers.
3. In small bowl, combine Dijon mustard, maple syrup, black pepper, paprika and oil.
4. Brush mustard mixture on skewers.
5. Broil about 5 minutes, flip and cook 5 minutes, or until chicken is cooked through.
6. To make sauce: In small saucepan over medium heat, melt butter. Whisk in flour and cook 1 minute, whisking constantly. Gradually add milk, whisking constantly. Add Dijon mustard. Continue cooking 5 minutes, or until thick. Reduce heat to low and stir in cheese, whisking until melted.
7. Add salt and pepper, to taste, if desired.
8. Serve chicken and ham kebabs with sauce.

Chicken, Spinach and Feta Casserole

Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 45 minutes
Servings: 4

• 1 package (10 ounces) frozen chopped spinach, thawed
• 3 eggs, slightly beaten
• 2 cups cottage cheese
• 1 1/2 cups chopped cooked chicken
• 3/4 cup crumbled feta cheese
• 3 tablespoons all-purpose flour
• 2 tablespoons butter, melted
• 2 teaspoons dried minced onion
• 1 teaspoon dried oregano leaves
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

1. Preheat oven to 350 F.
2. Place spinach in colander. Use back of large spoon or rubber spatula to press moisture from spinach.
3. In large bowl, combine spinach, eggs, cottage cheese, chicken, feta cheese, flour, butter, onion, oregano, salt and pepper.
4. Spoon into greased 1 1/2-quart casserole dish. Bake, uncovered, 45-50 minutes, or until set near center (160 F). Let stand 5 minutes before serving.

One Pan Mac and Cheese

Recipe courtesy of Sheila Johnson of "Eat 2 Gather" on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 12 minutes

• Water
• 2 teaspoons salt
• 2 cups dry macaroni noodles
• 2 cups lactose-free whole milk
• 2 eggs
• 2 tablespoons butter, clarified or ghee
• 1 1/2 cups shredded sharp white cheddar cheese
• 1 cup shredded Parmesan cheese
• salt, to taste
• fresh cracked pepper, to taste

1. Add water and salt to 3-quart saucepan; cook noodles according to package directions. Drain and add noodles back to pan.
2. Measure milk into large measuring cup. Add eggs and whisk.
3. Toss noodles with clarified butter, turn heat to medium and pour in milk-egg mixture. Add cheeses and stir until melted. Bring to low boil about 3 minutes; sauce will thicken and become creamy. Add salt and fresh cracked pepper, to taste.

Parmesan-Swiss Fish

Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

• 1 1/4 pounds skinless halibut, salmon or tilapia fillets (fresh or frozen)
• 3/4 cup shredded Swiss cheese
• 1/4 cup plain Greek yogurt
• 1/4 cup mayonnaise
• 2 tablespoons sliced green onion
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 tablespoons grated Parmesan cheese
• 1/4 teaspoon paprika

1. Preheat oven to 450 F.
2. Thaw fish, if frozen. Cut into four serving-size pieces, if necessary. Pat fish dry with paper towels. Arrange in single layer on greased 15-by-10-by-1-inch baking pan, tucking under any thin edges.
3. In small bowl, toss Swiss cheese, yogurt, mayonnaise, green onion, salt and pepper. Spread over fish fillets. Sprinkle with Parmesan cheese and paprika. Bake, uncovered, until fish flakes easily with fork. Allow 6-8 minutes baking time per 1/2-inch thickness of fish.

Source: United Dairy Industry of Michigan

(Family Features) After an extended period of social distancing, this year will be a time for reuniting with family and friends. Picnic get-togethers filled with delicious food are one of the best ways to reunite with loved ones when you’re ready for those long-overdue laughs.

While planning the perfect outdoor gathering can feel overwhelming, it doesn’t have to be. With these simple tips, it can be easy to organize a memorable picnic reunion.

Make it fun. Whether it’s a water balloon toss or a three-legged race, organizing a few games for your guests can be a simple way to reconnect and have fun together. Outdoor games like ring toss and potato sack races or arts and crafts are activities all ages can enjoy.

Reach for pantry staples. No picnic is complete without good food. When planning your menu and packing your cooler, don’t stress. Before you make an extra trip to your local farmers market or grocery store, be sure to check your pantry. You probably already have the makings for simple yet delicious meals and snacks. For example, canned fruits, vegetables and proteins – like wild-caught tuna, salmon and sardines – can help you create and elevate your picnic recipes.

Host an eco-friendly picnic. Good food and good weather help make a successful picnic, but ensuring you leave your space as you found it is equally important. To minimize waste, invest in reusable picnicware, like utensils and plates. Also consider swapping your paper napkins for cloth versions. Not only are they more environmentally friendly, but they’ll also elevate the overall look of your picnic.

No grill, no problem. As more people seek out substitutes for red meat, change up your menu and serve seafood as a delicious alternative. For example, an Albacore Bliss Bowl made with Chicken of the Sea Solid White Albacore Tuna in Water is a versatile choice that can be topped with veggies like cabbage, cucumber and carrot then drizzled with a homemade dressing. Since there’s no cooking required, you can easily prep ahead of time or even on-site. For those taking part in the day’s games and activities, try these Salmon Rollups which make perfect handheld snacks.

For more recipe inspiration while planning your next picnic reunion, visit chickenofthesea.com .

Albacore Bliss Bowl

Total time: 10 minutes
Servings: 4

• 2          cans (5 ounces each) Chicken of the Sea Solid White Albacore Tuna in Water, drained and flaked
• 2          cups cooked quinoa 
• 1/2       cup chopped purple cabbage
• 1/3       cup diced cucumber
• 1/3       cup shredded carrot
• 1/3       cup diced red pepper
• 1/3       cup diced mango
• 1/3       cup chopped green onions
• 4          tablespoons apple cider vinegar
• 2          tablespoons olive oil
• 2          tablespoons honey
• 1          tablespoon sesame oil
• 1/2       teaspoon salt
• 1/2       teaspoon freshly ground pepper
• 1          teaspoon sesame seeds or black sesame seeds

1. Divide cooked quinoa between four bowls. Top each with evenly divided tuna, cabbage, cucumber, carrots, red peppers, mango and green onions.
2. In small bowl, whisk apple cider vinegar, olive oil, honey, sesame oil, salt and pepper. Drizzle over each bowl. Garnish with sesame seeds.

Salmon Rollups

Total time: 15 minutes
Servings: 4

• 1          can (5 ounce) Chicken of the Sea Pink Salmon
• 1          package (8 ounces) cream cheese, softened
• 1/2       cup thick and chunky salsa, plus additional for dipping (optional)
• 1          cup shredded cheddar cheese
• 1          cup corn chips, crushed
• 4          flour tortillas (8 inches)
• 4          large leafy green lettuce leaves, washed and patted dry

1. In bowl, combine cream cheese and 1/2 cup salsa until light and fluffy. Stir in salmon, cheese and corn chips.
2. Spread 1/4 filling to within 1/2 inch of each tortilla edge. Arrange one lettuce leaf over filling. Roll up tortillas and wrap in plastic wrap. Refrigerate 1-3 hours.
3. To serve, remove plastic wrap, trim ends from rolls and cut each into 3-4 slices. Serve with additional salsa, if desired.

Source: Chicken of the Sea

(Culinary.net) They might not be the fanciest of foods, but when you eat a filling, protein-packed sandwich, you are usually left satisfied and full of energy. From ham and turkey to mayo and mustard, the possibilities are nearly endless when sandwiches are on the menu.

With so many customizable options for bread, meats, toppings and more, it’s easy to create the perfect sandwich. For example, this Croissant Chicken Salad Sandwich is served on a fluffy, light, mouthwatering croissant and features a hearty mixture of chicken, bacon and veggies to give you that boost you have been craving.

To make the sandwich, line six slices of bacon in a skillet. Cook until slightly crispy. Drain over a paper towel and crush into pieces.

On a cutting board, cut cherry tomatoes in half and chop green onions.

In a mixing bowl, combine chicken, mayonnaise, chopped green onions, pepper, bacon crumbles and halved cherry tomatoes.

Cut croissants in half and scoop a generous amount of chicken salad onto the bottom of the croissant. Top with spouts and replace top croissant.

The chicken is creamy, the bacon crumbles are crispy and the green onions give it crunch, making this sandwich perfect for nearly any occasion. Whether it’s a bridal shower, picnic at the park with family or just lunch on a weekend afternoon, it can give you the energy to go forward and finish your day strong.

Find more recipes at Culinary.net.

If you made this recipe at home, use #MyCulinaryConnection on your favorite social network to share your work.

Watch video to see how to make this recipe!

Croissant Chicken Salad Sandwich with Sprouts

Servings: 6

• 6          strips bacon
• 1          rotisserie chicken, shredded
• 1/2       cup mayonnaise
• 1/4       cup green onions, chopped
• 1/2       teaspoon pepper
• 1/2       cup cherry tomatoes, quartered
• sprouts

1. In skillet, arrange bacon and cook until slightly crispy. Drain bacon over paper towel; allow to dry. Crush into pieces.
2. In large bowl, stir chicken, mayonnaise, green onions and pepper until combined. Add bacon and tomatoes; stir until combined.
3. Cut croissants in half. Spoon generous portion of chicken salad over bottom croissant. Top with sprouts. Replace top croissant.

(Family Features) Each school day calls for a multitude of meals and snacks to make sure little learners are energized for time spent in the classroom, playing with friends and completing their homework. From breakfast to dinner and sweet rewards after a long day of educational activities, it’s important to keep the family on schedule with favorite recipes.

These options for a simple quiche that’ll almost certainly leave leftovers for the week, tasty tacos with a cheeseburger twist and cream-filled cookies offer delicious ways to keep your loved ones full and happy.

Visit Culinary.net to find more family-friendly dishes.

Say Goodbye to Basic Breakfast

The same old breakfast routine week after week can become tiresome and dull, especially for little ones.

It’s time to add something new to the table with fresh ingredients and simple instructions to enhance the start to busy weekdays. Try this recipe for an Easy Breakfast Quiche that is sure to have your senses swirling with every bite while fueling kiddos for the day ahead.

Find more breakfast recipes at Culinary.net.

Easy Breakfast Quiche

Servings: 12

• 1 package (10 ounces) frozen broccoli with cheese
• 12 slices bacon, chopped
• 1/2 cup green onions, sliced
• 1 cup mushrooms, sliced
• 4 eggs
• 1 cup milk
• 1 1/2 cups shredded cheese, divided
• 2 frozen deep-dish pie shells (9 inches each)

1. Heat oven to 350 F.
2. In medium bowl, add broccoli and cheese contents from package. Microwave 5 minutes, or until cheese is saucy. Set aside.
3. In skillet, cook chopped bacon 4 minutes. Add green onions; cook 2 minutes. Add mushrooms; cook 4 minutes, or until bacon is completely cooked and mushrooms are tender. Drain onto paper towel over plate. Set aside.
4. In medium bowl, whisk eggs and milk until combined. Add broccoli and cheese mixture. Add 1 cup cheese. Stir to combine. Set aside.
5. In pie shells, divide drained bacon mixture evenly. Divide broccoli mixture evenly and pour over bacon mixture. Sprinkle remaining cheese over both pies.
6. Bake 40 minutes.
7. Allow to cool at least 12 minutes before serving.

Note: To keep edges of crust from burning, place aluminum foil over pies for first 20 minutes of cook time. Remove after 20 minutes and allow to cook uncovered until completed.

A Tasty Take on School Night Tradition

Put a twist on taco Tuesday and get outside the burger bun with this easy weekday dinner idea.

Pick up a few simple ingredients you can feel good about feeding your family including Coleman Natural uncured bacon, which has no artificial ingredients or preservatives and is sourced from American family farms that humanely raise their animals with no antibiotics or added hormones.

For more creative, kid-friendly recipes, visit ColemanNatural.com/recipes.

Bacon Cheeseburger Tacos

Servings: 4

• 8-10 slices Coleman Natural bacon
• 1 pound ground beef
• salt
• pepper
• 4 slices cheese
• 1 cup canola oil
• 8 soft corn tortillas
• 1 medium red onion, sliced
• 1 avocado, skin removed and sliced
• 1 medium tomato, chopped
• 8-10 romaine lettuce leaves, torn

1. In large frying pan or cast-iron skillet, cook bacon until crispy. Remove slices from skillet to drain on paper towel. Pour bacon fat from pan.
2. Shape ground beef into four burger patties, seasoning both sides of patties with salt and pepper.
3. In skillet over medium-high heat, cook burgers about 4 minutes per side for medium doneness.
4. Top each burger with one slice cheese then cover skillet with lid and cook until cheese melts. Remove from heat.

Cap Off School Nights with a Creamy Cookie

Once the school day is done, homework is complete and dinner is finished, there’s just one thing left for many families: dessert. After all the day’s accomplishments, sometimes a sweet treat is the perfect way to reward kiddos for their hard work in the classroom.

These Oatmeal Creme Cookies are a tasty example of a tempting dish that comes together in less than half an hour, so you don’t add more stress to a busy day. Plus, with high-quality ingredients like C&H Sugars, they can keep the whole family happy while allowing little ones to help in the kitchen.

Visit chsugar.com for more back-to-school recipe inspiration.

Oatmeal Creme Cookies

Recipe courtesy of chef Haley Williams @IfYouGiveABlondeAKitchen

Prep time: 10 minutes

Cook time: 12 minutes

Oatmeal Cookies:

• 1 1/2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves (optional)
• 1 cup (2 sticks) unsalted butter, at room temperature
• 3/4 cup Dark Brown Sugar
• 1/2 cup Organic Raw Cane Sugar
• 2 large eggs, at room temperature
• 1 1/2 teaspoons pure vanilla extract
• 3 cups quick oats

Creme Filling:

• 3/4 cup unsalted butter, at room temperature
• 2 cups Confectioners’ Sugar
• 1-2 tablespoons heavy cream
• 1 teaspoon pure vanilla extract
• 1 pinch salt

1. To make oatmeal cookies: Preheat oven to 350 F. Line two cookie sheets with parchment paper and set aside.
2. In large bowl, whisk flour, baking soda, salt, cinnamon and cloves, if desired. Set aside.
3. In bowl of stand mixer, beat butter, dark brown sugar and raw cane sugar on medium-high speed until light and creamy, about 1 minute. Add eggs and vanilla; beat until combined. Scrape down sides and bottom of bowl.
4. With mixer on low, slowly add dry ingredients to wet ingredients. Mix until combined while avoiding overmixing. Add oats and mix until incorporated.
5. Scoop about 2 tablespoons dough onto prepared cookie sheet. Space dough balls at least 3 inches apart. Bake 10-12 minutes, or until edges are light brown. Let cookies cool 5 minutes before transferring to wire rack to cool completely.
6. To make creme filling: In bowl of stand mixer, beat butter on medium-high speed until light in color, about 3 minutes. With mixer on low, gradually add confectioners’ sugar and mix until well combined, about 1 minute. Add 1 tablespoon heavy cream, vanilla and salt. Beat on medium-high speed until fluffy. If filling is too thick, add second tablespoon heavy cream.
7. Once cookies cool, pipe or spread creme filling on flat sides of half the cookies. Top with remaining cookies to form sandwiches.

Source: Coleman Natural Foods
C&H Sugar