|
Make Cooking Simple
Families who eat together have stronger relationships as well as better
nutrition and health for family members. Most parents want what is best for
their children, so why don’t more families eating together?
Lack of time is often given as a reason but lack of knowledge is probably as big
an obstacle to cooking healthful meals. Parents may not have learned meal
planning and cooking skills that once were taken for granted. Without those
skills, buying take out or heating a frozen dinner may seem like the only
choice.
In the upcoming months this newsletter will feature some basic how-to
information to help families cook and eat together. Even those who have been
cooking for some time may learn a few new ideas for quick, tasty and healthy
meals .
Each month will feature an easy recipe illustrating a meal planning and
preparation lesson. A companion handout will also be included to help you put
our ideas into action. We’ll have tips on how to get the entire family involved
in the planning and preparation of these simple meals. Use these tips and
recipes to create not just family meals, but also family memories.
This month’s handout lists basic equipment and ingredients to keep on hand for
making family meals. These are simply starting points to add or subtract from as
needed for your family’s eating preferences.
Casseroles make quick and easy meals especially one as simple as this Tuna
Noodle Casserole adapted from Lickety-Split Meals by Zonya Foco. Children can
help open cans and stir casserole ingredients together. While the casserole is
baking recruit more help with setting the table and making a salad. Serve fresh
or canned fruit for dessert and you have a complete meal.
If you are really short on time, prepare the casserole one night to serve the
next. Simply reheat in the microwave for a few minutes until thoroughly hot.
Tuna Noodle Casserole
1 (10¾ oz) can reduced fat and sodium cream of mushroom soup
1¼ cups (or 1 soup can) skim milk
2 cans (6 oz. each) water-packed tuna, rinsed, drained, and flaked
1 teaspoon dried onion flakes
¼ cup
grated Parmesan cheese
1½ cup frozen peas
3 cups uncooked small pasta shells or noodles
Heat oven to 375°F. Mix together soup and milk in 3-quart casserole or baking
dish. Next stir in tuna, onion flakes, Parmesan cheese, peas and uncooked pasta
or noodles. Cover casserole with lid or foil and place in oven. Bake 50 minutes
or until noodles are tender.
Makes 6 servings, 1 cup each. Nutrition information per serving: 280 Calories,
22g protein, 3.5g fat, 39g carbohydrate, 465mg sodium.
Leftovers may be stored covered in the refrigerator for two or three days. May
be frozen for up to one month in freezer containers. Tip: divide into single
serving portions for take along lunches.
|
