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Quick and Easy Family Meals with Michigan Apples

September is Family Meals Month™ and a great time to commit to having at least one more meal together each week. Mealtime is a great opportunity to teach children healthful eating habits while spending time together, but­­­­­­­­­­­­­­­­­­ many families find dinner the most difficult meal to plan and prepare – especially after a busy day at work and other obligations. But there are many easy family meals that you can make throughout the week. It just takes a little planning.

 

When making your meal plan and shopping list, remember these three things:

1. Count on Color to add more nutrients! Include 2 servings of fruits and/or vegetables per meal – canned, frozen, dried, and fresh all count.
2. Fill up with Fiber by using whole grains and those healthy fruits and veggies like Michigan Apples.
3. Less Stress at mealtime is easy if you look for convenience items like packaged side dishes and precut veggies from the produce department.

 

7-Day Plan for Easy Family Meals

Try this 7-day family-friendly meal plan, featuring Michigan Apples, with associated recipes and a shopping list below.

SUNDAY

Pan-Fried Pork

Serve with:

• Mashed potatoes
• Green beans
• Low-fat milk
• Apple Cinnamon Muffins 

Wholesome Apple Muffins Recipe

Makes about 12 muffins

INGREDIENTS:

• • • 1 ½ cup white whole wheat flour
    • ½ cup sugar
    • 1 tbsp. baking powder
    • 1 tsp. cinnamon
    • 2/3 cup apple juice
    • 1/3 cup canola oil
    • 1 egg
    • 1 ¼ cup Michigan Apple variety of your choice, cored, peeled and finely chopped

DIRECTIONS:

1. 1. 1. For topping – Mix 1 tsp. sugar and 1 tsp. cinnamon in a small bowl; set aside.
      2. Heat oven to 375° F. Spray the muffin pan with vegetable cooking spray or line with baking cups.
      3. In a medium bowl, combine flour, sugar, baking powder, and cinnamon; blend well.
      4. In a small bowl, combine apple juice, oil, and egg; mix well.
      5. Add apple juice mixture to dry ingredients and stir until moistened. Fold in chopped apples.
      6. Fill muffin cups 2/3 full and sprinkle muffins with cinnamon sugar topping mixture; bake for 20 minutes or until golden brown.
      7. Cool for 1 to 2 minutes before removing from the pan.

Nutrition per muffin: 160 Calories; 7g Fat; 24g Carbohydrate; 2.5g Protein; 68mg Sodium; 17mg Cholesterol; 2.5g Fiber

 

MONDAY

Apple Cheddar Turkey Panini Sandwich

Serve with:

• Tossed green salad and light balsamic dressing
• Low-fat milk

Apple Cheddar Turkey Panini Recipe

Makes about 12 muffins

INGREDIENTS:

• • • 2 Michigan Apple variety of your choice, thinly sliced
    • 8 slices hearty whole wheat bread
    • 2 tbsp. honey mustard
    • 8 slices (approx. 8 oz.) 2% sharp cheddar cheese
    • 8 thin slices deli roasted turkey

DIRECTIONS:

1. 1. 1. Preheat the panini press or grill. Spread the honey mustard evenly over each slice of bread. Layer apple slices, cheese, and turkey over 4 slices of the bread.
      2. Top each with the remaining bread slices.
      3. Lightly coat the press or grill with vegetable cooking spray.
      4. Grill each sandwich for approx. 3 to 5 minutes or until bread is golden brown and cheese has melted.
      5. Remove from pan and cut in half.
      6. Serve with a green salad for a quick and healthy lunch or dinner.

Nutrition per muffin: 524 Calories; 18g Fat; 58g Carbohydrate; 31g Protein; 183mg Sodium; 65mg Cholesterol; 8g Fiber

 

TUESDAY

Ground Beef and Bean Tacos

Serve with:

• Chopped tomatoes, shredded lettuce, avocado, shredded cheese, and salsa
• Low-fat Milk
• Cinnamon Michigan Applesauce

 

WEDNESDAY

Harvest Soup

Serve with:

• Whole grain rolls
• Sliced cucumbers
• Low-fat milk

Harvest Soup Recipe

Makes 4 to 6 servings

Recipe Source: Parents Magazine

INGREDIENTS:

• • • 1 tablespoon olive oil
    • 1/2 cup chopped carrot
    • 1/2 cup chopped celery
    • 1/3 cup chopped onion1-1/2 pounds butternut squash, peeled, seeded, and cut into 1-inch cubes (look for peeled, cubed squash in your product department to save time
    • 2 medium Michigan Golden Delicious apples, cored and cut into 1/2-inch pieces
    • 4 cups low-sodium chicken broth
    • Ground black pepper to taste
    • Whole grain croutons

DIRECTIONS:

1. 1. 1. In a large pot heat oil over medium heat. Add carrot, celery, and onion.
      2. Cook, stirring occasionally, for 8 to 10 minutes or until tender and starting to brown.
      3. Add the squash, apple, and broth. Bring to boiling. Reduce heat.
      4. Simmer, uncovered, for 20 minutes or until squash is tender. Cool slightly.
      5. Puree the soup, in batches if necessary, in a blender or food processor, or with an immersion blender.
      6. Season to taste with pepper and serve topped with whole grain croutons. Makes 4 to 6 servings (about 6-1/2 cups).

Nutrition Facts: 185 Calories, 4g Fat, 35g Carbohydrate, 6g Protein, 531mg Sodium, 6g Fiber

 

THURSDAY

Ground Beef Pasta Skillet Primavera

Serve with:

• Low-fat milk
• Michigan Apple slices (sprinkle with cinnamon for even more flavor)

Ground Beef Pasta Skillet Primavera Recipe

Makes 4 servings

Recipe Source: BeefItsWhatsForDinner.com

INGREDIENTS:

• • • 1 pound Ground Beef (96% lean)
    • 1 (14-1/2 ounces) can reduced-sodium beef broth
    • 1 cup uncooked whole wheat corkscrew pasta
    • 2 zucchini or yellow squash, cut in half lengthwise, then crosswise into 1/2-inch slices
    • 1 can (14-1/2 ounces) no-salt-added diced tomatoes
    • 1-1/2 teaspoons Italian seasoning

DIRECTIONS:

1. 1. 1. Heat a large nonstick skillet over medium heat until hot.
      2. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
      3. Pour off drippings. Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F.
      4. Stir in broth, pasta, squash, tomatoes, and Italian seasoning; bring to a boil.
      5. Reduce heat, cover, and cook 9 to 11 minutes or until pasta and squash are almost tender and sauce is slightly thickened, stirring occasionally.

Nutrition information per serving:  296 Calories; 6g Total Fat; 76mg Cholesterol; 338mg Sodium; 28.2g Total carbohydrate; 31.7g Protein; 3.1g Fiber

 

FRIDAY

Apple-Gingered Fish

Serve with:

• Mini redskin potatoes
• Green beans
• Low-fat milk

Apple-Gingered Fish Recipe

Makes 4 servings

INGREDIENTS:

• • • 1 pound orange roughy or salmon fillets
    • 1/2 cup Michigan Apple Cider or Michigan Apple Juice
    • 1/2 teaspoon minced garlic
    • 1/2 teaspoon grated fresh ginger root

APPLE RELISH:

• • • 1 cup diced, red Michigan Apples
    • 1/2 cup diced mangos
    • 1 sliced and quartered kiwi
    • 1/4 cup sweet and sour sauce
    • 1 tablespoon chopped parsley1/4 teaspoon grated fresh ginger root

DIRECTIONS:

1. 1. 1. Wash the fish and cut it into serving pieces.
      2. Combine Michigan Apple Cider, garlic, and the 1/2 teaspoon gingerroot.
      3. Place cider mixture and fish in an airtight container or plastic bag and refrigerate for 1 hour.
      4. While the fish is marinating, prepare relish. In a small bowl, combine relish ingredients. Cover and refrigerate.
      5. Grill or broil fish until fish flakes and is done. Serve hot with Apple Relish.

Nutrition information per serving: (3 oz. fish and 1/2 cup apple relish) 150 Calories; 1g Fat; 23mg Cholesterol; 18g Carbohydrate; 111mg Sodium; 2g Fiber

 

SATURDAY

Apple Cider Drumsticks with Brown Rice

Serve with:

• • Broccoli florets
  • Low-fat milk

Apple Cider Drumsticks Recipe

Makes 4 servings

Recipe Source: Family Circle

INGREDIENTS:

• • • 1-6 ounce can thawed Michigan Apple juice concentrate
    • 1/4 cup apple cider vinegar
    • 1 teaspoon pumpkin pie spice
    • 1/2 teaspoon salt
    • 1/4 teaspoon black pepper
    • 8 chicken drumsticks, skin removed
    • 2 Michigan Gala Apples, cored and cut into 1/2-inch slices
    • 3/4 cup fat-free half-and-half
    • 1 tablespoon all-purpose flour
    • 1 tablespoon Dijon mustard
    • 2 cups cooked brown rice

DIRECTIONS:

1. 1. 1. In a large resealable plastic bag, combine Michigan Apple juice concentrate, cider vinegar, pumpkin pie spice, and 1/4 teaspoon of salt.
      2. Add chicken; shake to coat. Refrigerate for at least 1 hour.
      3. Heat oven to 375 degrees F.
      4. Place a rack in a roasting pan and spray with nonstick cooking spray. Remove the chicken from the marinade and reserve the marinade.
      5. Place the chicken in the roasting pan and season with the remaining 1/4 teaspoon salt and pepper.
      6. Roast for 50 to 60 minutes or until the internal temperature reads 170 degrees F on an instant-read thermometer. Baste with marinade twice during cooking.
      7. Heat a large nonstick skillet over medium-high heat. Spray with nonstick cooking spray.
      8. Add Michigan Apples; sauté for 6 minutes, turning apples halfway through cooking. Remove apples to a plate and keep warm.
      9. Wipe out the skillet and add the marinade. Bring to a simmer.
      10. In a medium bowl, whisk together the half-and-half, flour and Dijon mustard.
      11. Gradually whisk in the heated apple juice concentrate mixture. Return the mixture to the skillet and simmer for an additional minute.
      12. Serve the chicken with the apples, brown rice, and sauce.

Nutrition information per serving: 433 Calories; 7g Fat; 61g Carbohydrate; 31g Protein; 534mg Sodium; 87mg Cholesterol; 3g Fiber

 

Easy Family Meals Shopping List:

Grocery Aisles: 

• White Whole-Wheat Flour
• Lite Balsamic Salad Dressing
• Whole Grain Bread
• Refried Beans
• Taco Shells
• Low Sodium Taco Seasoning
• Salsa
• Low Sodium Chicken Broth (4 cups)
• 1 can Low Sodium Beef Broth
• 1 can No Salt Diced Tomatoes
• Whole Grain Corkscrew Pasta
• Whole Grain Croutons
• Sweet and Sour Sauce
• Brown Rice
• Michigan Cinnamon Applesauce
• Michigan Apple Cider or Juice

Dairy:

• Butter or spread 1-1/2 lbs.
• Eggs
• Buttermilk
• Low-fat Milk
• Fat Free Half and Half
• 2% Sharp Cheddar Cheese Slices

Deli/Bakery:

• Roasted Turkey Slices
• Whole Grain Rolls

Pantry Staples:

• Sugar
• Salt and Pepper
• Baking Soda
• Ground Cinnamon
• Pumpkin Pie Spice
• Italian Seasoning
• Honey Mustard
• Dijon Mustard
• Chopped Garlic
• Olive and Canola Oil
• Cooking Spray
• Apple Cider Vinegar

Meat/Seafood:

• 4 (4- oz.) pork chops
• 2 lbs. 96% Lean Ground Beef
• l pound Skinless Salmon Filets
• 8 Chicken Drumsticks

Produce:

• Michigan Apples (Red Varieties like Gala)
• Michigan Golden Delicious Apples
• Sweet Potatoes
• Cucumbers
• Green Salad
• Mango
• Kiwi
• Parsley
• Celery
• Carrots
• Small Piece Gingerroot
• Tomatoes
• Shredded Lettuce
• Avocado
• Onions
• Peeled, Cubed Butternut Squash
• 1 Zucchini
• 1 Yellow Squash
• Mini Redskin Potatoes

Freezer:

• Green Beans
• Green Peas
• Broccoli Florets
• Michigan Apple Juice Concentrate

 

Looking for more family meal-time inspiration? Try out more Michigan Apple recipes or check out our meal plan!