Healthy and Easy Family Meals

With today’s fast paced lifestyle, where many families run on varying schedules which may only cross at dinner time; many mothers are concerned with cooking healthy meals.  Yet, sometimes, these healthy meals are very hard to come up with, because fast food, and frozen pizzas seem to satisfy the time constraint that we all live with.

Relax, healthy and easy family meals are possible.  And, they don’t need to be stressful.  Here are some great ideas for healthy meals that you and your family are guaranteed to enjoy. To make things even easier, at the end of this blog, you will see a shopping list that gets you everything you need.  Just print it, cross off the items you already have in your cupboards, and go!  The meals below were chosen from a wide variety of recipes on Kraft.com. 

All of them are 500 calories per serving, or less.   The best thing:  From prep to on the table, you are looking at no more 35 minutes!  I have tried to compile a list that suites a variety of tastes, and gives you a glimpse at different types of cuisines.  Obviously, if you don’t like pork, you’ll need to find a substitute, so you may want to try some fish recipes, too!  Remember that all the name brands mentioned here belong to their respective companies, and are used for guidelines, only.

Monday

Creamy Chicken with Pasta and Vegetables

Total Time: 30 minutes

6 Servings of 2 cups each

Calories/Serving: 320

4 cups egg noodles, uncooked

1-1/2 lb.  boneless skinless chicken breasts, cut into 1-inch chunks

1/4 cup KRAFT Light Zesty Italian Reduced Fat Dressing

3-1/2 cups fresh broccoli florets

 1 large red pepper, cut into strips

 1 yellow squash

 Sliced 6 oz. VELVEETA Made With 2% Milk Reduced Fat Pasteurized Prepared Cheese Product, cut up

 1 Tbsp.  fat-free milk

Start with 4 cups of egg noodles.  Cook according to the directions on the box.  In a large skillet, cook chicken 5-7 minutes, or until cooked through.  Add vegetables, and cook an additional five minutes until crisp tender.

In a small microwavable bowl, combine VELVETTA and milk.  Microwave 2-3 minutes until melted, stirring occasionally.  Combine chicken and vegetable mixture, and serve over pasta.  Mix well.

Tuesday

Oven Baked Buttermilk Chicken Meal

Total Time: 30 minutes

8 servings

Calories/Serving: 330

1 bag (16 oz.) coleslaw blend

3/4 cup  KRAFT Light Zesty Italian Reduced Fat Dressing

1 pkt. SHAKE ‘N BAKE Original Chicken Seasoned Coating Mix

1 tsp.  poultry seasoning

 1/2 tsp. ground red pepper (cayenne)

8 small  boneless skinless chicken breast halves (2 lb.)

 1/2 cup buttermilk

4 cups  hot mashed sweet potatoes

Preheat oven to 400? F. Empty coleslaw into bowl, add dressing, toss to coat.  Refrigerate until ready to serve.

Coat chicken with buttermilk on both sides, shaking off any excess.  Place one or two pieces in mix, shake and place on baking dish.  Repeat until all pieces of chicken are coated and ready to go in the oven.

Bake for 20 minutes, or until internal temperature of 170? has been reached.  Serve with slaw and potatoes.

Wednesday

Pepper Steak

Total Time: 35 minutes

4 servings

Calories/Serving: 330

1 green bell pepper, cut into strips

1 red bell pepper, cut into strips

1 yellow bell pepper, cut into strips

 1 small  onion, cut into strips

1 lb. well-trimmed boneless beef sirloin steak, cut into strips

 2 cloves  garlic, minced

1/2 tsp. black pepper

3 Tbsp.  lite soy sauce

1/2 cup KRAFT Original Barbecue Sauce

2 cups hot cooked brown rice

In a large heated skillet, add peppers and onions, cooking until vegetables are crisp tender.  Move to a small bowl, and keep warm.  Then, in same skillet, add meat, garlic, and pepper.  Cook 3 minutes.  Add soy sauce and cook until meat is cooked through.  Add barbecue, cook until heated through.

Toss meat with vegetables, serve over brown rice.

Thursday

Italian Pork Chop Dinner

Total Time: 30 Minutes

4 Servings

Calories/Serving: 480

2 cups instant brown rice, uncooked

 4 lean bone-in center-cut pork chops (1-1/2 lb.)  1/2 inch thick

1 tsp. dried oregano leaves, crushed

 1 each: green and red pepper, cut into strips

1/4 cup KRAFT Light Zesty Italian Reduced Fat Dressing

 1 can  (14-1/2 oz.) Italian-style diced tomatoes, undrained

1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese

Prepare rice as directed on package.  Heat skillet on high, add pork chops cooking two minutes until bottoms are browned.  Reduce heat and turn the chops.  Sprinkle with oregano, top with dressing, peppers, and tomatoes.  Bring to boil, reduce heat and simmer 12 minutes.

Place chops on bed of rice keeping warm.  Cook veggies on high in skillet for a few minutes until crisp tender and sauce thickens.  Remove from heat, serve over chops and top with cheese.

Friday

Shrimp, Tortellini, and Spinach

Total Time: 25 minutes

4 servings, 1 ½ cups each

Calories/Serving: 350

1 pkg. (9 oz.) refrigerated cheese tortellini

1/4 cup KRAFT Roasted Red Pepper Italian with Parmesan Dressing

 2 cloves garlic, minced

1 can (14-1/2 oz.) no-salt-added diced tomatoes, undrained

 3/4 lb. cooked cleaned medium shrimp

1 bag (6 oz.) baby spinach leaves

 1/4 cup chopped fresh basil

 2 Tbsp.  KRAFT 100% Grated Parmesan Cheese

Cook tortellini in large (4-qt.) saucepan as directed on package. Drain and set aside. Heat dressing in same pan on medium-high heat. Add garlic and cook one minute.   Add tomatoes and shrimp; mix well. Bring just to boil. Stir in spinach; cover. Simmer 1 to 2 min. or until spinach is wilted, stirring occasionally.

Add in pasta and basil; simmer until sauce is thickened, top with cheese, and serve.

Saturday

Smart Pizza Supper

Total Time: 25 minutes

5 Servings

Calories/Serving: 310

1 pkg. (23.4 oz.) DI GIORNO Harvest Wheat Thin Crispy Crust Supreme Pizza

1 large cucumber, chopped

1 cup halved or quartered cherry tomatoes

1/4 cup finely chopped red onions

3 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing

1 Tbsp.  chopped fresh basil

 2-1/2 cups raspberries

Bake pizza according to directions on box.  Mix all ingredients except raspberries. 

Serve pizza, salad, and raspberries.

Sunday

­Cheesy Beefy Burritos

Total Time: 20 Minutes

4 Servings 1 burrito, each.

Calories/Serving: 490

1/2 lb. extra lean ground beef

2 tsp.  chili powder

1 can (15 oz.) black beans, drained, rinsed

1/2 cup TACO BELL® HOME ORIGINALS® Thick ‘N Chunky Salsa

3/4 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese

 4 flour tortillas (10 inch)

 1/4 cup BREAKSTONE’S Reduced Fat or KNUDSEN Light Sour Cream

1 tomato, chopped

1 cup shredded romaine lettuce

Cook meat in skillet with chili powder until meat is no longer pink.  Add beans and salsa.  Remove from heat and stir in cheese.

Place meat mixture into the tortillas, top with lettuce, tomato and sour cream.  Roll up burrito style and serve.

**Shopping List**

3 ½ lbs boneless, skinless chicken

1 lb sirloin steak

1 ½ bone in pork chops

¾ lb medium cooked shrimp

½ lb extra lean ground beef

(23.4 oz.) DI GIORNO Harvest Wheat Thin Crispy Crust Supreme Pizza

1 lb egg noodles

9 ounces tortellini

 Small jar TACO BELL® HOME ORIGINALS® Thick ‘N Chunky Salsa

 8 oz. KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese

8 oz. KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese

16 oz. BREAKSTONE’S Reduced Fat or KNUDSEN Light Sour Cream

 Small bottle KRAFT Light Zesty Italian Reduced Fat Dressing

Small bottle KRAFT Roasted Red Pepper Italian with Parmesan Dressing

 Small bottle KRAFT Original Barbecue Sauce

 KRAFT 100% Grated Parmesan Cheese

SHAKE ‘N BAKE Original Chicken Seasoned Coating Mix

Pint of buttermilk

Lite Soy Sauce

15 oz. can black beans

1 pkg. Flour tortillas

2 green bell peppers

2 red bell peppers

1 yellow bell pepper

 1 small white onion

1 small red onion

Basil

Oregano

Cayenne pepper

Black pepper

Poulty seasoning

Tomatoes, large and cherry

Lettuce

Cucumbers

Raspberries

Spinach Leaves

Garlic cloves (or a small jar or minced garlic)

½ lbs Sweet Potatoes

Do you have your keys yet?  List some other quick and easy meal ideas below.  Share links to recipes you love!

*Photo does not represent any recipe listed and is credit of pics.am