Everyone knows that a healthy meal is important, but it can also be challenging to find time during the week to cook. Today we are going to explore a few ways that can help you prepare the best meals for your family without sacrificing too much of your time. The first tip is buying pre-cooked whole grains. These can range from quinoa or brown rice and are a tasty side that can be mixed with different foods, such as vegetables or meats. Whole grains don’t take a long time to cook. They can be found frozen or in ready-to-microwave pouches. Just make sure to watch out for added sodium on the packaging. Next on our list are frozen veggies. They have the same amount of nutrients as fresh produce since they are picked and frozen at peak freshness. They also have the bonus of lasting longer than fresh produce. If you like chicken, you have a couple of options. The first one is buying cold chicken strips. These can be found in the deli area and are lower in sodium and easy to pull from the fridge to create fast meals such as salads, sandwiches or pasta dishes. The second option is buying a whole chicken at the store that can be used for multiple meals. You can add it to soups, sandwiches or eat it with rice, beans and vegetables. Canned soup is a great and usually cheaper option if you are running out of time during the week to cook. Check the label before you buy it to ensure it is not too high in sodium. And don't forget that just like frozen veggies, frozen fruits also retain the same nutritional value as their fresh counterparts. Frozen fruits can be thrown in for a smoothie or added to a lunch box with yogurt. At the end of the day, find the best fit for you and your family’s schedule and don’t be afraid to get creative with not only these items but whatever else you may have at home.
Try the following healthy recipe courtesy of the More in My Basket websiteat morefood.org and the MyPlate.gov recipes or for more information, email me at jennifer.brown@ncsu.edu or follow us on a variety of social media sites: Facebook, Instagram and YouTube @persongranvillefcsEasy Chicken Pot Pie
From MyPlate– serves 6
2/3 cups frozen mixed vegetables (thawed)
1 cup cooked chicken (cut-up)
1 can cream of chicken soup, reduced sodium
1 cup baking mix, reduced fat
½ cup milk, non-fat
1 egg
Preheat oven to 400 degrees. Mix vegetables, chicken, and soup in ungreased 9-inch pie plate. Stir remaining ingredients in a mixing bowl with fork until blended. Pour over vegetables and chicken in a pie plate. Bake 30 minutes or until golden brown.
Nutrition Information: 189 calories, 26g carbs, 13g protein, 4g fat, 55mg cholesterol, 5g sugar
