Busy Parents, Quick Meals
For us busy parents, it can be a challenge at times putting a hot meal on the table for our family. For me, there is nothing more rewarding than being able to use what foods are on hand and creating a meal out of it. Here are a few simple meal ideas for those busy nights.
Sheet Pan Meal
Drizzle avocado or olive oil and lemon juice on salmon, asparagus and halved yellow potatoes. Chop fresh dill and place on everything. Season with salt & pepper. Bake at 425 degrees for about 15 minutes and remove the fish. Check the asparagus (if they are small, they may be done). Keep the fish hot. Cook 10 more minutes or until potatoes are done and asparagus is crispy.
*Change out the veggies if you don’t have asparagus but make note of cooking time.
15 Minute Pasta Meal
Boil 2 cups of water and add favorite gluten free noodle (the thinner the noodle the better so like spaghetti noodles). While the pasta cooks, saute about ½ cup frozen broccoli and cauliflower in a pan with a little avocado oil or olive oil, salt & pepper for about 5 minutes. Add 3 ounces frozen, precooked shrimp to the pan. Drain pasta, toss in cooked veggies and shrimp and stir in a spoonful of pesto sauce. Top with parmesan cheese if desired.
*Squeeze a little lemon on for a zesty, bright flavor.
Black Bean Chili
Bring to a simmer 1 can diced tomatoes with juice. Add 1 can water with 2 teaspoons each of cumin and coriander. Stir in 1 diced onion and 1 diced bell pepper. Add ¾ cup corn (non-Gmo) and 1 can drained and rinsed black beans. Simmer 30 minutes.
*Use vegetable or chicken stock instead of water for more flavor. Could also sub chili spice mix for the cumin and coriander. Use white beans versus black for a white bean chili. Add avocado slices, radishes, and Greek yogurt.
Amy Dirks, RDN, LD, CSCS, CPT
MLS Sporting KC Dietitian-Nutritionist