Best Bets for Healthy Family Meals in a Hurry
11/8/2013, 12:50 p.m.
(Family Features) Making the decision to eat better doesn’t mean you have to stock your fridge exclusively with carrot sticks and lettuce leaves. There are plenty of healthy and delicious meal options that will have your taste buds cheering.
Fill up your fridge
How many times have you raided the fridge, only to eat the first thing you could find? Arrange your fridge so everything at eye level is packed with nutritional benefits. The top shelf is prime space for fresh fruits, berries, vegetable sticks, string cheese and hard boiled eggs.
Keeping lean proteins on hand is another way to take proactive steps towards creating healthy meals. Lean proteins, like the protein found in soy, can help families feel fuller longer and can also help lower the chances of childhood obesity.
Pick the perfect protein
During dinnertime, entrées featuring beef, pork or chicken are often the star of the plate. However, meat proteins can supply your recipes with unwanted saturated fats and cholesterol. Instead of asking your family to forego their favorite meat dishes, try swapping out meat proteins with meat alternatives, using soy protein. Soy is a high-quality vegetable protein that is easy to incorporate into your family’s diet. It can support muscle strength and is an especially good choice for managing healthy weight for the entire family.
Find recipes for family favorites
Quick, easy and delicious have to be a part of every family’s meal on busy weekdays. Breakfast Burritos are sure to be a family favorite. Simply fill tortillas with MATCH® Italian Sausage, eggs, cheese, salsa and fresh herbs for a hot, tasty start to your morning. Another sure crowd pleaser is Beef Tacos. Just swap out traditional ground beef for MATCH® Ground Beef and spoon your favorite taco ingredients into soft or hard shells. Homemade Beef Sloppy Joes are equally as easy to make. This recipe is a tasty way to get your whole family fed and out the door in time for evening activities.
Once you’ve picked the perfect recipes and filled your fridge with lean proteins, like soy protein, eating well will become a healthy habit the whole family will love.
Makes: 6 to 8 tacos
1/2 cup extra virgin olive oil
2 cups yellow onion, diced
2 tablespoons fresh garlic, chopped
1 pound MATCH® Ground Beef
4 tablespoons taco seasoning
1 tablespoon ground cumin
2 cups canned black beans,
drained and rinsed
1 jalapeno, diced with seeds
6 to 8 hard or soft taco shells
Shredded lettuce, chopped tomatoes, sour cream, guacamole, cheese, taco sauce or your other favorite toppings
Add olive oil to saucepan over medium heat. Add onion and sauté for 2 to 3 minutes until clear but not brown. Add garlic. Sauté for one minute. Add MATCH® ground beef and break apart with fork. Sauté for 1 to 2 minutes. Add taco seasoning and cumin. Increase heat to medium/high and continue browning MATCH® ground beef until outside is crispy. Add black beans and reduce heat to medium. Add jalapeno. Serve with your favorite taco shells and your favorite toppings.
Beef Sloppy Joes
3 tablespoons canola oil
1 pound MATCH® Ground Beef
1 medium onion, chopped
2 cloves garlic, minced
1 cup zucchini, chopped
1 cup fresh mushrooms, sliced
3/4 cups green pepper, chopped
1 (16-ounce) can tomato sauce
1 teaspoon basil, dried
1 teaspoon thyme, dried
Salt and pepper, to taste
Heat oil in large skillet. Sauté MATCH® ground beef, onion and garlic over medium-high heat until browned. Add zucchini, mushrooms and green pepper. Cover and simmer for 5 to 7 minutes until vegetables are tender. Stir in tomato sauce, basil, thyme, salt and pepper. Simmer uncovered until most of the liquid has evaporated. Serve on toasted buns. Can freeze for future use.