Dietitians Dish – March 16, 2020
Keep working on making habits effortless!
Habit #4 – Simplify dinners to be on the table in 30 minutes.
Getting a quick meal on the table is easy when you choose a fusion of fresh and frozen items. Before you shop, check the circular and make a list of fruits, vegetables and frozen meats/seafood that are on sale. They offer nutritious, quality protein with a quicker cook time than fresh meats.
When you return from the store, prep items for any recipes you’re planning for the week. Or set aside time over the weekend or an evening to do this prep. You could even purchase items chopped if that helps you accomplish the habit. The reduced waste and time needed at home might be worth the extra cost.
A simple marinade can tie your fresh produce and frozen ingredients all together. The combinations of flavors are endless and you are only limited by your imagination!
Sweeten up a traditional Asian flavor profile by adding some fruit to these kabobs.
Sweet Asian Kabobs
Ingredients:
- 1 bag frozen whole grain breaded chicken nuggets
- 1 orange, cut into wedges
- 1 cup pineapple chunks, juice reserved
- 1 red bell pepper, cut into 1-inch pieces
- 1 green bell pepper, cut into 1-inch pieces
- 1 small onion, cut into wedges
- 1/2 cup low-sodium teriyaki sauce
Directions:
- Preheat oven to 425°F.
- Thread pieces of the orange, pineapple, bell peppers and onion alternately onto skewers and place on a baking sheet.
- Mix teriyaki sauce with 1/4 cup reserved pineapple juice. Brush this mixture over the assembled kabobs. Transfer baking sheet to the oven.
- Put the chicken nuggets on another baking sheet, and transfer to oven.
- Bake 8 minutes, and flip. Bake another 6-10 minutes until done.
- If desired, thread a few chicken nuggets onto each kabob, and serve over a bed of hot rice or rice pilaf.
- ALTERNATE OPTION: Substitute frozen turkey meatballs for chicken nuggets