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Tips for Planning Perfect Family Meals

Jewel Osco Registered Dietitians

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Aug 30th, 2017

 

 

The perfect way to celebrate National Family Meals Month™ is to commit to sharing one more family meal per week!  Studies show that kids who eat with their families regularly are better nourished, have lower rates of obesity and do better in school.

Even though the benefits of sharing a family meal are bountiful, busy schedules for everyone can make eating together difficult.  But, meal planning and preparation does not need to be a daunting task.  Use these tips to put together a meal that is sure to please the whole family!

Pack in the Protein

  • Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients that are important for the health and maintenance of our bodies.  Tyson® Crafted Creations® offer ready-to-go preparation, minimal clean-up, and delicious options the whole family will enjoy!

Go for Grains

  • Rice is a versatile, healthful, and convenient grain choice during National Rice Month or any month of the year.  It’s nutrient-rich, contributes more than 15 vitamins and minerals, and provides energy that fuels the body’s physical activity.

Fruits and Veggies – More Matters!

  • Fruits and vegetables can be a great source of key nutrients which may play a role in reducing the risk of certain diseases.  For ideas of how to include a colorful variety of all forms (fresh, frozen, canned, dried, or 100% juice) of fruits and veggies at your family meals visit www.fruitsandveggiesmorematters.org !

Dairy

  • Consuming dairy products like milk, yogurt, and cheese provides a variety of health benefits – especially improved bone health. With nine essential nutrients in each glass, milk is a delicious, simple and wholesome way to give your kids a natural source of high-quality protein plus other nutrients they need – no preparation needed!

This Orange Peel Chicken recipe, featuring Tyson® Crafted Creations®  Orange peel chicken thigh strips with yellow and orange bell peppers, white onions and fresh sugar snap peas over fluffy white rice, is a quick and easy meal idea to celebrate National Family Meals Month™ and National Rice Month! 

Melissa O’Brien, MS, RD, LDN

 

Orange Peel Chicken Skillet

Serving size: 8

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Ingredients

1 (1.7-2.0 lbs.) package Orange Peel Chicken Strips

1 cup rice

2 cups water

2 tablespoons oil

1 orange bell pepper, large diced

1 red bell pepper, large diced

1 white onion, large diced

1 cup sugar snap peas, halved

1 cup broccoli florets

Instructions

  • Begin by cooking the rice in water according to package instructions.
  • Heat the oil in a large skillet over high heat and cook the onions and peppers until charring begins, about 5-7 minutes and set aside.

In the same skillet cook the chicken strips until golden in color, about 10-15 minutes. Stir in the peas with pepper and onion mixture. Serve over the rice and enjoy.

Nutritional Facts (per serving):

Calories: 322, Total Fat: 10.5 g, Saturated Fat: 3g, Cholesterol: 85 mg, Sodium: 316 mg, Carbohydrates: 27 g, Fiber: 2g, Protein: 22 g

Recipe courtesy of craftedcreations.com

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