School is officially in session. Cooking school that is. Whether you have kids in school, you are in schoolyourself, or school is the furthest thing from your mind- fall is always a busy time. It can become easy topick up a pizza on the way home from soccer practice, or decide just to eat at the bar while grabbingdrinks with friends. Eating out often correlates with eating meals with more fat, sodium, and biggerportions. Equip your healthy eating tool box with some quick recipes for when things get a little chaotic. Stuffed Peppers Serves four
4 Bell Peppers ½ cup chopped onion ½ cup chopped Tomato ½ pound >85% lean ground meat (turkey or beef) ½ cup low sodium Cheddar Cheese ¼ Worcestershire sauce Mrs. Dash Onion and Herb Seasoning Directions 1. Cook ground meat, tomato, onion, Worcestershire sauce and Mrs. Dash until meat is brown andat least 165 degrees F. 2. While meat and vegetables are cooking, slice the top of the bell peppers and remove the seeds.Place them top up in a baking pan. 3. When meat is done, remove from the stove, drain excess fat and fill bell peppers with contents.Layer Cheese while filling the peppers. 4. Bake in oven for 40min at 350 degrees. Quick Tip: Find seasonings and sauces that you like and keep them on hand. They are a great way toensure a tasty meal in a rush. Teriyaki Chicken with Stir-fry Vegetables Serves two 2 4-5 oz Chicken Breast½ cup chopped red onion ½ cup sliced mushroom 12 asparagus spears (halved) 1 ½ cups of brown rice Teriyaki sauce Directions 1. Follow box directions to cook rice in rice cooker, microwave, or stovetop depending onpreference. 2. Lightly coat fry pan in vegetable oil. Add onion, mushroom, asparagus, and teriyaki sauce. Letsimmer until done. 3. In a separate sauce pan, lightly coated in vegetable oil, cook chicken with teriyaki sauce, flippinghalfway through. 4. When all items are done, assemble on a plate and enjoy!
Quick Tip: Vegetables don’t have to be bad! Keep trying to prepare your veggies different ways until youfind one that sticks! If you have a picky eater at home get them involved (with supervision wereneeded)! Kids are more likely to eat what they have helped make.
Crock Pot BBQ Pulled Pork and Sweet potato Chips Serves 4 1 ½ pound pork loin, trimmed of fat 2 cups of your favorite BBQ sauce 1 red onion (chopped) 4 Hamburger Roll 2 Sweet potatoes Directions 1. Place onion, pork, and BBQ sauce into a slow cooker/crock pot. Cook on Low for 7-9 hours. 2. Once pork is cooked, finely slice sweet potato and place slices onto a cookie sheet. Bake in ovenat 375 degree until desired crispness. 3. Remove pork from crock-pot and sheard using a fork. Once shredded place meat back into theCrock-pot to mix remaining ingredients. Serve on Hamburger buns with a side of sweet potatochips.
Quick Tip: Always plan ahead! If you know it is going to be a busy night, trying assembling ingredientsthe night before in a crock-pot to be turned on in the morning. That way dinner is done when you get home. Preparing a healthy meal every night can be challenging. The important thing is to eat a healthy dinner more nights than an unhealthy dinner. If you slip up now and then don’t stress out about it. While eatinghealthy can have tremendous impacts on your mood, concentration, and overall health, one night is notgoing to undue all of your hard work. Have fun in the kitchen and around the dinner table.
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