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2020 Mar

What's For Dinner?

Try these healthy family-friendly recipes—they’re tasty, too!

Cooking doesn’t have to be a chore. It’s the perfect time to unwind after a long day and hang out with your family in the kitchen. The kids can do their homework at the kitchen table while you create a quick healthy meal. Or they can lend a hand to make these easy dishes. Soon your kitchen will be filled with savory smells, and your family will love these tempting and tasty dishes. Bon appetit!

Mexican Lasagna

  • 10 6-inch corn tortillas
  • 2 cups canned low-sodium black beans, rinsed
  • 4 cups your favorite spaghetti sauce
  • 1-1/2 cup Monterey Jack cheese, grated
  • 1 10-ounce bag baby spinach leaves, rinsed
  • 2 cups grilled chicken, diced
  • 2 Tbsp. fresh cilantro, rinsed, dried, and chopped (or 1 tsp. dried coriander)
  1. Preheat oven to 400°F.
  2. Lightly spray a 9- by 13-inch baking pan with cooking spray. Place two to three corn tortillas on the bottom, trimming as necessary for a good fit.
  3. Add beans, 1 cup tomato sauce, and 1/2 cup grated cheese. Top with 2-3 more corn tortillas.
  4. Add 1 cup tomato sauce, spinach, and 1/2 cup cheese. Top with 2 more tortillas.
  5. Add chicken and 1 cup tomato sauce. Top with two more corn tortillas.
  6. Add 1 cup tomato sauce, 1/2 cup cheese, and cilantro.
  7. Bake for 30 min., or until the cheese is melted and browned.
  8. Let stand for 5 minutes. Cut into eight even squares and serve.

Yield: 8 servings, Serving Size 1 square, Calories 304, Total Fat 10 g, Saturated Fat 4 g, Cholesterol 52 mg, Sodium 275 mg, Total Fiber 6 g, Protein 23 g, Carbohydrates 31 g, Potassium 550 mg

Wiki Rice

  • 1 Tbsp. canola oil
  • 1 Tbsp. fresh garlic, minced (about 3 cloves) (or 1 teaspoon garlic powder)
  • 1 tsp. fresh ginger, minced (or 1/4 teaspoon dried)
  • 1 Tbsp. scallions (green onions), rinsed and minced
  • 1/2 cup canned sliced water chestnuts, drained
  • 2 cups cooked (al dente) mixed vegetables (or ½ bag frozen stir-fry vegetable mix)
  • 2 cups cooked brown rice
  • 1 Tbsp. lite soy sauce
  • 1 tsp. sesame oil
  1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
  2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
  3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
  4. Add rice, and continue to cook until hot, about 3–5 minutes.
  5. Add soy sauce and sesame oil. Toss well and serve.

Yield: 4 servings, Serving Size: About 1 cup rice and vegetables, Calories 179, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 113 mg, Total Fiber 2 g, Protein 4 g, Carbohydrates 29 g, Potassium 88 mg

Spinach Corn Casserole

  • 1 package (16 oz.) chopped frozen spinach
  • 1/2 cup minced white onion
  • 1/4 cup chopped green onions
  • 2 cans (14-3/4 oz. each) creamed corn
  • 1 Tbsp. canola oil
  • 2 tsp. vinegar
  • 1 tsp. salt
  • 1/2 tsp. ground black pepper
  • 1/2 cup toasted bread crumbs
  • 2 Tbsp. grated parmesan cheese
  1. Preheat oven to 400 °F.
  2. Warm frozen spinach in a saucepan over medium heat. Drain excess liquid.
  3. Combine spinach, onions, creamed corn, canola oil, vinegar, salt, and black pepper in a casserole dish.
  4. Mix bread crumbs and parmesan cheese together and spread over top of casserole.
  5. Bake for 20 to 30 minutes. Serve warm.

Yield: 12 servings, Serving Size 1/2 cup, Calories 100, Total fat 3 g, Saturated fat 1 g, Cholesterol 1 mg, Sodium 419 mg, Total fiber 3 g; Protein 4 g, Carbohydrates 18 g, Potassium 233 mg

(Source: NIH)

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