Tips for Quick Family Meals


1. Plan ahead: make a menu schedule one week at a time.

2. Get kids in the kitchen! Let them schedule a night that they cook, or at least help.

3. Have a good containers and label system in place. That way, you know what you can use later and have a date to work wit. (No scary science projects in the back of the fridge!)

4. Have healthy snacks in the refrigerator. This way kids on the go can take things quickly so they can get to their games or practices on time and have some great snacks on the way.

5. Have planned leftovers! When you are going to cook a roasted chicken, make two, that way, you can use the other one for chicken Caesar salad the next day, or use it to make chicken pot pie, sandwiches, or stew or whatever!

6. Quick Picnics…utilize your service deli at a market you like to get already made foods for a quick picnic and always have a blanket and water in your car! You never know!

7. Have a family night! Every Friday is pizza and root beer night…with movies. Kids can plan for it, and make play dates and overnight plans for it. Your kids can make their own pizza or just knowing it is a set day makes them able to plan. Fun for all. And everyone gets a night off!

8. Always have a veggie option... not all kids can have meat, nuts on a play date. Have some veggies on hand to be a good kid hostess. You can't ever have too many veggie options on hand!

Sarah Maryatt

Cooking Instructor

503-720-3633

chefsarahmaryatt@yahoo.com

Quick Meal Recipes from Sarah Maryatt


Quick and Easy Chicken Chili

Serves 4-6

3 T olive oil

2 boneless, skinless chicken breasts

1 yellow onion, medium dice

2 cloves garlic, minced

1 quart chicken broth plus water if needed

2 T tomato paste

2 cans (16 oz) tomato puree

1 can diced tomato

1 can garbanzo beans (rinsed)

1 can kidney beans (rinsed)

1 can black beans (rinsed)

1 can cannelloni beans (rinsed)

2 T ground cumin

1 tsp coriander

4 T chili powder

1 green bell pepper, small dice

salt and pepper to taste

Cheddar cheese (to top chili)

3 scallions (to top chili)

2 T sour cream per serving

In a pot of boiling water, place the chicken breasts. Simmer until done, about 20 minutes. Let cool and shred when cool. Set aside.

In a heavy pot, let olive oil get hot. Place onion and green pepper in oil and stir until translucent. Add garlic. Stir for 30 seconds. Don't let garlic burn! Add all tomato ingredients. Stir until warm. Add chicken broth and water if needed.

Open your cans of beans. Put all in a colander and rinse well. Add to the tomato mixture. Add your spices, then the chicken.

Taste and add more of whatever you like…more chili powder, cumin or coriander until you are happy with the flavor.

Serve in bowls with cornbread. Add the cheese, scallions and sour cream to serve.

This will take under 20 minutes and makes great leftovers!

Enjoy!

Chicken Strips with Ranch and Veggies

Serves 4

1 Lb Chicken tenders

2 T peanut or vegetable oil (high smoke point)

5 T flour

2 eggs (beaten)

¼ c cream or milk

2 tsp old bay seasoning

salt and pepper to taste

1 bottle ranch dressing

Carrot sticks

Celery sticks

In a heavy sauté pan, heat the oil. In the meantime, prep your chicken. Have a bowl for your eggs, mix in the cream, and have a plate for your flour and seasoning.

When your oil is ready, coat your chicken tenders with the egg/cream mixture. Then, coat in the flour/seasoning. Then get them into the hot oil pan. When crispy and browned on all sides, drain on a paper towel. Set aside for future use in take along foods or serve with ranch dressing or just alone with potatoes and a yummy salad!

To take along, cut celery and carrot sticks to take to any event.. the ranch dressing can be taken along for fun dipping and great for soccer or any outside activity!

Peanut Chicken Noodle Salad

Serves 4-6

1 pkg vermicelli noodles, cooked and cooled (use a bit of oil to help separate noodles)

3 bell peppers, one green, one yellow and one red medium dice

5 scallions, sliced, plus 3 to garnish

1 small can water chestnuts, sliced

1 can baby corn, sliced

2 bunches baby bok choy, sliced

1 carrot, julienne (like matchsticks)

10 snow peas, cut on a bias

2 large boneless chicken breasts, grilled or baked and cut on a bias

1 9 oz jar peanut sauce

salt and pepper to taste

2 T chopped fresh cilantro

1 tsp fresh lemon juice

Sesame seeds to garnish



Prepare noodles in a large pot of salted, boiling water. Drain and set aside to cool, using a bit of olive oil to help keep noodles from sticking.

Prepare all other vegetables. Set aside.

When noodles are cooled, incorporate all ingredients together. Toss with peanut sauce. Sprinkle with sesame seeds and scallions. You can also add crushed peanuts for a great topping.


Teriyaki Flank Steak with Rice and Wilted Scallions

Serves 4-6

1-2 pound flank steak

1 bottle teriyaki sauce

1 clove crushed garlic

1 shallot minced

2 T minced rosemary

1 bunch fresh scallions set aside

Salt and pepper to taste

In a zip lock bag, place the teriyaki sauce, flank steak, garlic, shallot, salt and pepper and rosemary. Let marinate for at least 4 hours and up to 8 hours in the refrigerator.

Meanwhile, make the rice. You can use any kind you like… I prefer basmati or jasmine. But long grain is great too.

If you have a grill, this is great! If not, a cast iron skillet works well, or a pan that can move into the oven is good as well.

Assuming you have a grill, take out the steak. Make sure all of the garlic and rosemary is off the meat. Grill on each side until you get the grill marks you want. Grill a little more until you are just at medium rare...140 degrees. If you are not grilling, sear your meat in a pan and place in a 350 degree oven for about 10 minutes or until 140 degrees. Your meat will “carryover cook” for a few degrees out of the oven. In either case, cover with foil.

Slice on a bias after resting your meat for about 10 minutes. While your meat is resting, place your scallions on the grill (or pan) and grill for about 4 minutes. Place them on the plate as garnish.

Serve with rice and a bit of the teriyaki sauce still in the bottle. Do not use the marinade.

You can re-use the flank steak in fajitas wraps later!

Fajita Wraps

Serves 4

1 lb teriyaki flank steak

2 leaves butter lettuce, shredded

2 slices cheese (any kind.. mozzarella, chipotle cheese, cojita)

2 T cream cheese

1 tsp hot sauce or salsa

4 burrito sized flour tortillas

Take one flour tortilla and spread it with cream cheese. Add leaves of butter lettuce, and cheese. Then add the flank steak and sprinkle with salsa.

Roll up and serve as a to-go lunch for on the go kids!

You can add sautéed peppers and onions if you like!