Monday, Oct 03rd

What's for Dinner: Healthy Back to School Recipes

mixinsIt’s fall and back to school, which likely means more schedules, carpools and running around than the last few months. And, everyone still needs to eat dinner. So, how do you get a nutritious dinner on the table with all of the chaos?

1. Make build your own meals where everyone assembles their own meal. This is one of my favorite ways to feed everyone, at different times, with different likes. Allowing kids (of all ages) to build their own meals builds confidence around food and makes your life easier.
2. Feed kids at a center island where you can multitask while kids are eating. Even if everyone can’t eat together, being together at mealtime is your next best option. When real estate clients ask about renovating a kitchen, I always recommend a large island.

Below are a couple of my favorite quick, healthy meals.

Build your Own Teriyaki Chicken Buddha Bowl
(peanut, tree nut, dairy & egg free)

Serves about 4

1 - 1 1/4 pound boneless, skinless chicken breasts
1 tbsp olive or avocado oil
1/4 c low sodium soy sauce (or coconut aminos for gluten free)
1/4 c + 2 tbsp water
1 1/2 tbsp honey
1 tbsp light brown sugar
1 tbsp rice vinegar
1/4 tsp sesame oil
1 tsp peeled and grated ginger
1 large clove garlic, grated
2 tsp potato starch

Serve with:
brown or white rice
shelled edamame
red cabbage, shredded
shredded carrots
black and white sesame seeds

Dice chicken into 1” cubes. In small bowl, whisk soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, garlic, ginger and potato starch.

Heat olive oil over medium heat in large non stick pan. Add chicken and cook about 4 minutes per side until tan and cooked through (chicken should reach 165 degrees). Stir in sauce and mix with chicken until coated. Allow to thicken about 1 minute.

Allow kids to assemble their own bowls with desired toppings. For vegetarian, swap chicken for tofu or make without chicken altogether.

Quick tip: Don’t have time to make your own teriyaki sauce? Use your favorite bottled one instead.

Create your Own Chicken Gyros
(egg free, peanut-free, tree-nut free, sesame free and gluten free pita bread)

Makes 3 - 4 servings
3 tbsp greek yogurt
2 tbsp lemon juice, from one 1 lemon
1 1/2 tbsp olive or avocado oil + more for cooking
2 tsp red wine or white wine vinegar
1 tbsp dried oregano
pinch kosher salt
1 1/4 - 1 1/2 pounds chicken breast tenderloins, cut into 1” cubes

Serve with:
pita breadBowl
tomato halves
chopped cucumber
Greek salad

In large ziploc bag or medium bowl, place yogurt, lemon juice, oil, vinegar, oregano, salt and pepper. Seal bag and shake or whisk together. Add chicken and massage/mix together. Marinate at least 30 minutes and up to 1 day ahead of time.

Heat large skillet over medium high heat and add about 1 tbsp oil. Cook chicken about 4 - 5 minutes per side until golden brown and cooked through.
Serve chicken in warm pita bread.

Let kids top with optional toppings.

These recipes were produced by Jodi Greebel, Licensed Real Estate Salesperson at Compass, Registered Dietitian and mom of 3. Follow her on instagram@jodigrd for decor tips, healthy meal ideas, lifestyle tips and more.

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