Well school is back and Labor Day is behind us, so like it or not, it is time to get back into the schedule of the school year.
With ball games, club meetings and dance class commitments, it is tough to accomplish the family meal. Most of us in my age bracket grew up having a “family meal” and whether or not we realized it at the time, we reaped quite a few advantages.
Some benefits of hosting a family dinner as many nights as possible include: eating a healthier meal, learning to love veggies and try new foods, controlling portions which decreases the likelihood of becoming overweight, improving school grades, saying “no” to abusive behaviors such as drugs and alcohol, learning more about each other, reducing stress in the home, and putting more cash in your pocket.
The challenge is finding good healthy meals that you can make in minutes and that your whole family will enjoy. Here are some ideas.
Cheddar Beef Casserole
1 tablespoon extra-virgin olive oil, plus more for the baking dish
Kosher salt
3 cups wide egg noodles (about 5 ounces)
1 1/2 cups sour cream
1/2 cup freshly grated Parmesan
12 ounces ground beef (or turkey)
1 red bell pepper, seeded and chopped
1 bunch scallions (white and green parts), finely chopped
1 tablespoon tomato paste
1 teaspoon Italian seasoning
1 (14 1/2-ounce) can petite diced tomatoes
2 cups grated cheddar cheese
Preheat the oven to 425F. Oil a 2-quart baking dish.
Bring a large pot of salted water to a boil. Add the noodles and cook to al dente according to the package directions. Drain and put in the prepared baking dish. Toss with the sour cream, Parmesan and one-fourth teaspoon salt.
Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the ground beef and cook, stirring, until no longer pink, about four minutes. Add the bell peppers and scallions and cook until crisp-tender, about three minutes. Make a space in the pan; add the tomato paste and toast for a minute. Sprinkle with the Italian seasoning and one-fourth teaspoon salt. Add the diced tomatoes, stir and bring to a simmer. Cook until slightly thickened, about two minutes.
Pour the beef mixture over the noodles and sprinkle with the grated cheese. Bake on the middle rack until the cheese is melted and the edges are bubbling, 15 to 20 minutes. Let stand for 10 minutes before serving.
Easy Meat Sauce over Spaghetti Squash
1 medium spaghetti squash
1/2 pound extra-lean ground beef
1/2 cup chopped onion
1 tablespoon minced fresh garlic
1 teaspoon dried oregano
1/4 teaspoon salt
3 tablespoons tomato paste
1 (14 1/2-ounce) can diced tomatoes, undrained
1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
1 tablespoon fresh flat-leaf parsley leaves
Preheat the oven to 425F. Halve the squash lengthwise and scoop out the seeds. Sprinkle the cut sides with half a teaspoon salt, brush both sides with olive oil. Put the squash, cut-side up, in a baking dish and cover tightly with aluminum foil. Roast 20 minutes, then uncover and continue roasting until the squash is tender, about 35 more minutes.
While squash cooks, heat a large skillet over medium-high heat. Add beef, onion, garlic, oregano and salt; cook five minutes or until beef is browned, stirring to crumble. Stir in tomato paste; cook one minute, stirring frequently. Add tomatoes. Bring to a boil; cook 1 minute. Reduce heat to medium-low; cook three minutes or until thickened.
Use a fork to scrape the spaghetti squash flesh into strands; transfer to a large bowl and toss with 2 tablespoons grated Parmesan. Cover with the cooked sauce and top with cheese and parsley.
Personal Pizza Pot Pies
Tomato Sauce:
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon fresh minced rosemary leaves
2 ounces diced pancetta (can substitute bacon pieces)
1 (28-ounce) can crushed tomatoes
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pizza Pot Pies:
3 cups tomato sauce
2 cups diced roasted chicken
2 cups broccoli cut into small, bite-sized pieces
1 1/2 cups diced mozzarella cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 pounds pizza dough (prepackaged, like Pillsbury)
1/3 cup olive oil
6 tablespoons grated Parmesan
Special equipment: 6 (10-ounce) ramekins (or individual baking dishes)
For the Tomato Sauce: Warm the olive oil in a small saucepan over medium heat. Add the garlic, rosemary and pancetta. Sauté until the pancetta is crisp and golden, about five minutes. Add the tomatoes, stir to combine and simmer over very low heat for 15 minutes. Add the salt and pepper. Set aside.
Preheat the oven to 400F. In a large bowl, combine the tomato sauce, chicken, broccoli, mozzarella, salt and pepper. Stir to combine. Divide the chicken mixture evenly among the ramekins. Roll out the pizza dough and cut circles with a paring knife that is 1 inch wider in diameter than the ramekins. Place the circles of dough over the filled ramekins and press down to seal, making sure to pull the dough over the edge of the ramekin. Brush the top of the pizza dough with olive oil and sprinkle with Parmesan cheese. Cut a small slit in the top of the pizza dough with a paring knife. Bake until the pizza crust is golden, about 25 minutes. Remove from the oven and let cool slightly before serving.
Chicken with TurkeyRoni Marinara Sauce
Cooking spray
1/2 teaspoon minced fresh garlic
16 slices turkey pepperoni, coarsely chopped (can use mini turkey ronis)
1/4 teaspoon dried oregano
1 1/2 cups lower-sodium marinara sauce
2 tablespoons chopped fresh basil
2 teaspoons olive oil
1 1/2 pounds boneless chicken tenders
1/4 teaspoon freshly ground black pepper
1 cup shredded part-skim mozzarella cheese
Preheat broiler to high. Heat a saucepan over medium-high heat. Coat pan with cooking spray. Add garlic and pepperoni; cook two minutes or until garlic begins to brown, stirring frequently. Add oregano; cook 30 seconds. Add marinara sauce; bring to a boil. Reduce heat and simmer five minutes. Remove from heat; stir in basil.
Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper. Add chicken to skillet; cook five minutes or until lightly browned, turning after three minutes. Spoon sauce over chicken; sprinkle evenly with cheese. Broil two minutes or until cheese melts.
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.