5 Tips to Meal Prep Like a Pro
By Family Features
Dinner can be a daunting task for any family with multiple mouths to feed. Factor in complex schedules and individual tastes, and a family meal can become a stressful thought for home cooks.
However, with proper meal planning and preparation, those stressful evenings can become a thing of the past. Consider these steps to becoming a better meal prepper:
Start Slow: If you’re new to meal prepping, don’t bog yourself down trying to come up with ideas and ingredients multiple days in advance. Start by planning just one or two days ahead then consider lengthening your prep phases as you get more comfortable.
Shop Smart: Avoid overbuying by heading to the grocery store with a plan in mind or, even better, a specific list. While perusing the aisles, look for the Produce for Kids logo next to healthy, family-friendly items to help make nutritionally sound choices.
Go with What You Know: Rather than teaching yourself to meal prep while trying to learn new recipes at the same time, stick to the basics. Create dishes you’ve made in the past while you get into the habit of meal prepping.
Make It a Family Event: Recruit some help from your kids by enlisting them with some easier kitchen tasks. It can be a learning and bonding experience to make recipes like Easy One-Dish Chicken and Veggie Bake or Sweet Potato and Black Bean Quesadilla.
Plan for In-Season Produce: Certain fruits and veggies are stocked (and taste better) at certain times of year. Be sure to create shopping lists with these time frames in mind.
To find family meal tips and more than 400 registered dietitian- and family-approved recipes, visit produceforkids.com
Sweet Potato and Black Bean Quesadillas
Recipe courtesy of Produce for Kids
Prep time: 5 minutes, Cook time: 10 minutes, Servings: 4
• 1 large sweet potato
• 1 can low-sodium black beans, drained and rinsed
• 1/4 cup chopped cilantro
• 1 tablespoon low-sodium taco seasoning
• 8 whole-wheat tortillas
• 1 cup low-fat shredded Monterey Jack cheese
1. Use fork to prick sweet potato. Microwave 5 minutes on high. Let cool slightly.
2. Cut potato in half lengthwise and scoop flesh into large bowl. Mash until smooth.
3. Combine beans, cilantro and seasoning with sweet potato; mix well.
4. Heat skillet over medium heat. Spread sweet potato mixture evenly on one side of tortilla, sprinkle with cheese and place second tortilla on top. Cook 3-4 minutes, or until cheese is melted. Flip and cook 2-3 minutes more.
5. Repeat with remaining tortillas and mixture. Cut each into quarters.
Nutritional information per serving: 293 calories; 9.34 g total fat; 34.82 g carbohydrates; 10.39 g fiber; 17.04 g protein; 2.33 g total sugars; 237 mg calcium; 2.65 mg iron; 146 mg sodium
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