From fresh spins on a family night out and quick fixes at a glance to homemade lunches and satisfying salads, consider these delicious and nutritious ways to upgrade your homemade meals in 2022.
Visit Culinary.net to find healthier recipe ideas.
A COOL FAMILY DINNER
If your family is stuck in a dinner routine, you may feel like you’re eating the same recipes over and over.
However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the box and give your family members the satisfying flavor they crave at dinnertime. With fresh ingredients and wholesome flavor, this meal is perfect to add to your menu.
Cuban Chicken with Salsa Fresca
2 teaspoons garlic powder
1 teaspoon crushed red pepper
1 1/4 pounds of boneless, skinless chicken breasts
1 cup grapefruit segments
1/2 cup fresh cilantro, chopped
1 jalapeno pepper, chopped
In a large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until blended. Add the chicken to the bowl and turn to coat. Refrigerate 30 minutes or more.
To make salsa fresca: In a medium bowl, combine grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro, and jalapeno pepper until thickened. they are combined. Refrigerate until ready to serve.
Remove the chicken from the marinade. Place the chicken in a baking dish. Cook 25 to 30 minutes until the chicken is cooked through.
Serve the chicken with the salsa fresca.
TAKE SALAD FROM BLAND TO BOLD
Skip the boring salads. A new year and a healthier diet can include better-for-you greens and salad dressings.
Roasted vegetables with aromatic spices served on Fresh Express 5 Lettuce Mix are drizzled with lemon tahini vinaigrette in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a real treat. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mixed greens offer a bold combination of textures and flavors for those who love variety and color.
Moroccan Roasted Vegetable Salad
3 tablespoons lemon juice
2 teaspoons of Dijon mustard
2 teaspoons ras el hanout or garam masala
4 sweet potatoes, peeled and cut into long wedges
4 large whole carrots, chopped
2 red bell peppers, cored and cut into 1-inch pieces
2 pkgs (6 ounces each) Fresh Express 5 Lettuce Mix
1 can (15 1/2 ounces) chickpeas, rinsed and drained
1/3 cup dried apricots, sliced
1/3 cup slivered almonds, toasted
2 tablespoons Italian parsley, chopped
To make the lemon tahini vinaigrette: In a small bowl, whisk together the tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, add more cold water.
Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
In a large bowl, combine the olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to the first prepared baking sheet. Add carrots and peppers to remaining oil; toss to coat. Transfer to the second prepared baking sheet. Bake for 15 to 20 minutes or until the vegetables are tender. Let cool.
Arrange the lettuce mixture on four plates. Top each with sweet potatoes, carrots, red peppers, chickpeas, apricots and almonds. Drizzle with vinaigrette and sprinkle with parsley.
A SLIMMING AND NUTRITIOUS LUNCH
Meal preparation is one of the most common strategies for improving eating habits. However, this tactic often focuses primarily on nutritious family breakfasts and dinners. Don’t let lunch pass by the wayside; you can skip fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious goodness-rich Wisconsin potatoes that are low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a turkey and potato wrap offers a simple solution to replacing saltier foods with a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your meal of the afternoon.
Recipe courtesy of Wisconsin Potatoes
3/4 pound Wisconsin russet potatoes, cut into 1/2– inch pieces
3/4 ground lean turkey pound
1/3 cup of sliced green onions with top
1 can (8 ounces) tomato sauce
2/3 cup of grated cheddar cheese
1 teaspoon dried Italian seasoning or basil
4 large whole wheat or high fiber tortillas
light sour cream (optional)
Place potatoes in microwaveable bowl; sprinkle with water. Cover, ventilate a corner. Microwave on high power 5 to 8 minutes until potatoes are tender.
In a large nonstick skillet over medium-high heat, heat the oil. Add and break up turkey; cook 5 minutes, stirring occasionally. Stir in carrot; cook 2 minutes. Add potatoes and onions; stir and cook 2 minutes. Reduce heat to medium; combine tomato sauce, cheese and Italian seasoning.
Cook, stirring occasionally, 4 to 5 minutes, until mixture is hot and most of the sauce is absorbed. Season with salt and pepper to taste. On the work surface, arrange the tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
Cut in half. Serve each with sour cream, if desired.
EAT WELL WHEN TIME IS FAST
Committing to a better diet doesn’t change the fact that there are simply times when a busy schedule calls for a quick fix.
When you need an easy-to-prepare lunch or dinner, reach for this loaded Smoked Salmon Rice Bowl that only takes 5 minutes for a satisfying meal. With Minute’s Fully Cooked Ready-to-Serve Brown Rice, it’s easy to add whole grains to your diet, even when you’re short on time. One cup of cooked brown rice equals two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-use, BPA-free cups, Brown Rice Cups offer a quick and easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they are GMO-free, gluten-free, cholesterol-free and preservative-free.
Loaded Smoked Salmon Rice Bowl
1 cup ready-to-serve brown rice
1/2 cup julienned cucumber
1 tablespoon seasoning mix for any bagel
Heat rice according to package directions.
Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.