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Dietitians Dish – September 23, 2019

Family Meals Month = 1 More Meal At Home

With the new school year under way, it’s important to have a variety of quick weeknight meals. That doesn’t mean take-out. To save some money and time, plan a menu that makes sure nothing goes to waste!

  1. Make a shopping list – start with what’s on sale
  2. Select recipes that feature those items in different ways
  3. Prep and cook ahead what items you can – think “Cook once & eat twice”

What can you do with chicken and broccoli for a quick, weeknight dinner?
Plenty of things! These recipes will deliver a variety of flavors. Sign your child up for Produce for Kids Club when you make a purchase from the produce department. Plenty of recipes (including these) are available at www.produceforkids.com.

Chicken Teriyaki Bowls

Ingredients:

  • 1 Tbsp. olive oil, divided
  • 1 lb. boneless skinless chicken breast, chopped
  • 16 oz. broccoli florets
  • 1/3 cup low-sodium teriyaki sauce
  • 1 cup chopped fresh pineapple
  • 2 cups steamed brown rice
PB & Fruit Roll-Ups

Directions:

  • Heat 1/2 Tbsp. oil in large skillet over medium heat. Add chicken and cook 5 minutes, or until chicken is cooked through. Remove from pan.
    Note: During this step extra chicken could be cooked up for another meal during the week.
  • Heat remaining oil in skillet. Add veggies and cook 5 minutes, or until tender. Add chicken and teriyaki sauce. Cook 2-3 minutes, or until heated through. Stir in pineapple.
  • Top rice with chicken and veggies. Optional: Top with sesame seeds.

Recipe and image courtesy of Produce for Kids.

Chicken Veggie Wraps

Ingredients:

  • 2 cups cooked chicken breast, diced
  • 1/2 cup grated carrots
  • 1/2 cup diced celery
  • 1/2 cup chopped broccoli florets
  • 2 Tbsps. finely chopped sweet onion
  • 1/2 cup ranch dressing
  • 6 (7-inch) whole wheat tortillas
  • 3 cups shredded lettuce
PB & Fruit Roll-Ups

Directions:

  • Combine chicken, carrots, celery, broccoli, onion and dressing in large bowl.
  • Line each tortilla with a 1/2 cup lettuce topped with a 1/2 cup chicken/vegetable mixture. Roll and slice into thirds.

Recipe and image courtesy of Produce for Kids.