Looking for some meal inspiration?  Check out this healthy dinner planner full of quick and delicious meals that your whole family will enjoy:

Saturday:  Chicken Tacos

In a large bowl, toss:

  • 3 cups cabbage-slaw mix
  • 1 cup fresh cilantro leaves (roughly chopped)
  • 3/4 cup salsa

In a 3-quart pan, combine:

  • 1 (15 ounce) can black beans (rinsed)
  • 2/3 cup corn kernels
  • 1/4 tsp. ground cumin and few shakes of pepper

Heat on medium for about 4 minutes (or until hot), stirring occasionally.

Gently stir in 2 cups of shredded rotisserie-chicken breast meat.

Serve the chicken mixture on warmed whole-grain tortillas and top with slaw mixture.  Serve with a side of fresh guacamole and whole-grain tortilla chips.  (Thank you to Good Housekeeping where I found the original recipe. )

Sunday:  Flounder and Snapper with Creamy Rice

We were lucky enough to spend this past week in Southwest Florida and caught a beautiful flounder and 11 and a half-inch snapper.  I’m going to lightly bread these beautiful filets and sauté them in some olive oil.  I’ll serve the fish with a new rice recipe:

  1. Cook one cup of long-grain rice according to directions.
  2. Saute 2 small-ish peppers (your choice of colors) with 1 small chopped onion and 2 cloves of chopped garlic.
  3. In a large bowl, combine 1 cup of sour cream, about 2 cups of corn, and 1/2 cup chopped cilantro.
  4. Add the semi-cooled cooked rice and pepper mixture to the large bowl, then fold in 8 ounces of shredded white cheddar cheese.
  5. Pour mixture into a lightly greased 9×13 pan and bake at 350 for about 15-20 minutes.

(Thank you to my mom for introducing me to this delicious rice dish–originally named Zarela’s Creamy Rice.)

Monday:  Chicken Soup

This is a staple in my menu rotation.  I just wing this soup based on what I have available, but in general:

  1. Saute 1 large onion, 1 cup of chopped carrots, 1/2 cup chopped celery with 3-4 cloves of minced garlic.
  2. Add about a quart or two of chicken stock and bring to a boil.  If your family likes corn, you can add a can of corn at this point.
  3. When the broth is boiling, add chopped chicken breast and return to a boil.
  4. Continue simmering until the chicken is cooked through.
  5. In the meanwhile, cook a pot of small whole-grain pasta or brown rice (depending on your family’s preference).  I always cook the pasta on the side so the noodles don’t get too soft.  Then, when serving, scoop a ladle of pasta or rice into the bowl and top with the soup and broth to your liking.
  6. Season to taste and serve with Saltine crackers or fresh bread and salad.

Tuesday:  Roasted Vegetables with Penne

This one came from Good Housekeeping too.  (Can you tell that I had a long plane ride this past week and I was able to catch up on my magazine reading?)

  1. Chop the following:

2 zucchini,

2 red or yellow peppers,

3 cups small broccoli florets,

1 medium red onion.

2.  Combine the chopped vegetables with 3 cloves of minced garlic, drizzle a bit of olive oil and toss to combine.  Roast the vegetables on cookie sheets for about 20 minutes or until browned and tender, stirring once.

3.  Meanwhile, cook a box of whole-grain penne to al dente.  Reserve 1/2 cup cooking water.

4.  To the cooked pasta, add a 12-oz can of crushed tomatoes, 3/4 cup Pecorino cheese and 1/2 tsp. crushed red pepper.

5.  Toss both mixtures together (add as much of the cooking water as needed) and serve with a side salad.

 

Wednesday:  Fish Chowder

Yes, this one is a staple in my menu rotation too.  You can find directions to this one here:

Saltmarsh Cooking’s Fish Chowder Recipe

Serve with whole-wheat toast.

Thursday:  Peking Pork Wraps

(Thank you one more time this week to Good Housekeeping, Original Recipe Link )

  1. Toss 2 small cucumbers thinly sliced; 1/2 tsp sugar; and 1/4 tsp salt in a medium bowl and set aside.
  2. Rub thin, boneless pork chops with 1 tsp roasted sesame oil and salt and pepper.  Grill or saute until cooked through.  Slice thinly.
  3. Top warmed whole-wheat tortillas with the pork, cucumbers, thinly sliced green onions, and 1 tsp. hoisin sauce.
  4. Serve with a side of brown rice if you’d like.

Friday:  Chicken Parm

We have a road race on Saturday morning and my family loves to fuel up with Chicken Parm.  You can find the recipe for this meal in a previous post:  Saltmarsh Cooking’s Chicken Parm.

Have a great week!  Let us know what’s on your family’s menu and swap ideas… Follow us on Facebook for fresh menus every week.

Thoughts?