When dinner falls somewhere between soccer practice, math homework and ballet class, it feels like the only quick dinner option is the closest drive thru. According to Dr. Jayne Fulkerson, an associate professor of psychology at the University of Minneapolis, family meals at the dinner table ensure better nutrition and essential family bonding that affects your children's psychological well-being. Pass up the drive thru and try one of these simple, nutritious meals that can be whipped up while you're quizzing your child on the state capitals or in between loads of laundry.
Macaroni And Cheese
Macaroni and cheese from the box is high in sodium and lacks nutritional variety. Make homemade macaroni and cheese with whole wheat pasta, low-fat milk and sharp cheddar cheese. Add a bag of frozen broccoli, peas or any other preferred vegetable. It takes the same amount of time to prepare as the boxed option but it provides a serving of whole grains, a serving of vegetables, and it's a good source of calcium.
Homemade Pizza
Delivery pizza is high in calories and low in nutritional content, not to mention it is more expensive than the homemade version. Start with a pre-made pizza shell and a jar of tomato sauce that is low in sodium. Then pick your favorite toppings, including pepperoni, black olives, pineapple, and add some fresh veggies, including onions, peppers or mushrooms. Finally top it off with shredded part skim mozzarella.
Spaghetti With Chicken
Spaghetti is a simple meal and by adding chicken you're giving your kids a balanced meal with whole grains, lean protein and vegetables. Start boiling the noodles and at the same time, in a separate pot, boil a few chicken breasts. When the chicken is cooked all the way through, dice it up into bite size pieces and add it to the simmering pasta sauce. Serve with a salad of lettuce, red pepper and cucumber to add another serving of vegetables.
Tomato Soup And Grilled Cheese
Find a can or box of tomato soup that doesn't contain high levels of sodium or ingredients that you can't pronounce. Add a little bit of low-fat milk to the soup to make it creamier and add some calcium. Make grilled cheese using a small amount of butter and whole wheat or whole grain bread. Try adding thinly sliced turkey breast or avocado for a little extra protein or a vegetable. Use real cheese instead of over processed substitutes.
Turkey Chili
With the help of a crock pot, turkey chili can be one of the easiest meals to reach your dinner table. In the morning pull out the crock pot and fill it up. Add a variety of canned beans like pinto and kidney, a large can of crushed tomatoes, ground turkey, frozen corn, chopped onion, chopped green peppers, chopped celery, and spices. Turn the crock pot on low and dinner will cook itself while you're at work or out running errands.
Member Comments