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Quick and Easy Family Meals with Michigan Apples

By Shari Steinbach, MS RDN

Quick and Easy Family Meals with Michigan Apples

7-Day DINNER MENU PLAN WITH SHOPPING LIST

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. To help get you started I’ve created a 7-day family-friendly dinner menu complete with a shopping list and a few basic guidelines to ensure meals are enjoyable, delicious and nutritious:

• Count on Color to add more nutrients! Include 2 servings of fruits and/or vegetables per meal – canned, frozen, dried and fresh all count.

• Fill up with Fiber by using whole grains and those healthy fruits and veggies like Michigan Apples.

• Less Stress at mealtime is easy if you look for convenience items like packaged side dishes and precut veggies from the produce department.

 

 

 

 

 

 

 

 

 

 

 

 

Shopping List:

Grocery Aisles:                                                                         Meat/Seafood:

White Whole-Wheat Flour                                                          4 (4- oz.) pork chops

Lite Balsamic Salad Dressing                                                      2 lbs. 96% Lean Ground Beef

Whole Grain Bread                                                                        l pound Skinless Salmon Filets

Refried Beans                                                                                  8 Chicken Drumsticks

Taco Shells

Low Sodium Taco Seasoning                                                     Produce:

Cinnamon Applesauce                                                                Michigan Apples (Red Varieties like Gala)

Salsa                                                                                                  Michigan Golden Delicious Apples

Low Sodium Chicken Broth (4 cups)                                        Sweet Potatoes

1 can Low Sodium Beef Broth                                                    Green Salad

1 can No Salt Diced Tomatoes                                                    Shredded Lettuce

Whole Grain Corkscrew Pasta                                                    Tomatoes

Whole Grain Croutons                                                                  Avocado

Sweet and Sour Sauce                                                                 Carrots

Brown Rice                                                                                      Celery

                                                                                                            Onions

Dairy:                                                                                                Cucumbers

Butter or spread 1-1/2 lbs.                                                             Peeled, Cubed Butternut Squash

Eggs                                                                                                  1 Zucchini

Buttermilk                                                                                       1 Yellow Squash

Low-fat Milk                                                                                    Mini Redskin Potatoes

Fat Free Half and Half                                                                  Michigan Apple Cider or Juice

2% Sharp Cheddar Cheese Slices                                             Small Piece Gingerroot

                                                                                                           Mango

Deli/Bakery:                                                                                   Kiwi

Roasted Turkey Slices                                                                  Parsley

Whole Grain Rolls 

                                                                                                    Freezer:

Pantry Staples:                                                                        Green Beans

Sugar                                                                                                 Green Peas

Salt and Pepper                                                                              Broccoli Florets

Baking Soda                                                                                    Michigan Apple Juice Concentrate

Ground Cinnamon 

Pumpkin Pie Spice

Italian Seasoning

Honey Mustard

Dijon Mustard

Chopped Garlic

Olive and Canola Oil

Cooking Spray

Apple Cider Vinegar

 

7 Day Menu Planner Recipes

Apple Cinnamon Muffins

Makes 12 muffins

 

Ingredients:

1/2 cup butter or spread

3/4 cup sugar

1 egg

1 cup buttermilk

1/2 teaspoon salt

1-1/2 cups diced Michigan Apples

1-3/4 cups white-whole wheat flour

1 teaspoon baking soda

1 teaspoon cinnamon

Topping:

1 teaspoon cinnamon

2-3 teaspoons sugar

 

Directions:

1. Preheat oven to 375 degrees F. Blend butter, sugar, and egg until smooth.

2. Add buttermilk, salt, apples, and mix well.

3. Stir together flour, baking soda, cinnamon and add stirring only to moisten.

4. Spoon into greased muffin cups or paper liners and sprinkle with topping. Bake for 20 minutes or until golden brown.

Nutrition facts: (per muffin) 189 Calories, 7.5g Fat, 28g Carbohydrate, 4g Protein, 277mg Sodium, 2g Fiber

 

Apple Cheddar Turkey Panini

Makes 4 servings            

 

Ingredients:

2 Michigan Apples*, 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. This quick sandwich can be made with a Panini press or George Foreman grill. Equally delicious if you choose to omit the turkey.

2. 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. Top each with the remaining bread slices.

3. Lightly coat the press or grill with vegetable cooking spray. Grill each sandwich for approx. 3 to 5 minutes or until bread is golden brown and cheese has melted. Remove from pan and cut in half.

Nutrition Facts: 524 Calories, 18g Fat, 58g Carbohydrate, 31g Protein, 1831mg Sodium, 65mg Cholesterol, 8g Fiber, Nutrition facts per sandwich (without turkey): 465 Calories, 17g Fat, 55g Carbohydrate, 22g Protein, 1256mg Sodium, 41mg Cholesterol, 8g Fiber

Recipe Source: michiganapples.com

 

Harvest Soup

Makes 4 to 6 servings

Ingredients:

1 tablespoon olive oil

1/2 cup chopped carrot

1/2 cup chopped celery

1/3 cup chopped onion

1-1/2 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. In a large pot heat oil over medium heat. Add carrot, celery, and onion. Cook, stirring occasionally, for 8 to 10 minutes or until tender and starting to brown.

2. Add the squash, apple, and broth. Bring to boiling. Reduce heat. Simmer, uncovered, for 20 minutes or until squash is tender. Cool slightly.

3. Puree the soup, in batches if necessary, in a blender or food processor, or with an immersion blender. 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

Recipe Source: Parents Magazine

 

Ground Beef Pasta Skillet Primavera – This Italian-inspired recipe is a one-pot, fun to make and eat dish.

Makes 4 servings

 

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. Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.

   Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.

2. Stir in broth, pasta, squash, tomatoes and Italian seasoning; bring to a boil. 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: Heart-Check certification does not apply to recipes or links unless expressly stated. 296 Calories; 6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat; 76mg Cholesterol; 338mg Sodium; 614mg Potassium; 28.2g Total carbohydrate; 31.7g Protein; 5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber. Nutrition information per serving: Heart-Check certification does not apply to recipes or links unless expressly stated. 296 Calories; 6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat; 76mg Cholesterol; 338mg Sodium; 614mg Potassium; 28.2g Total carbohydrate; 31.7g Protein; 5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber. Nutrition information per serving: Heart-Check certification does not apply to recipes or links unless expressly stated. 296 Calories; 6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat; 76mg Cholesterol; 338mg Sodium; 614mg Potassium; 28.2g Total carbohydrate; 31.7g Protein; 5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber. Nutrition information per serving: Heart-Check certification does not apply to recipes or links unless expressly stated. 296 Calories; 6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat; 76mg Cholesterol; 338mg Sodium; 614mg Potassium; 28.2g Total carbohydrate; 31.7g Protein; 5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber. Nutrition information per serving: Heart-Check certification does not apply to recipes or links unless expressly stated. 296 Calories; 6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat; 76mg Cholesterol; 338mg Sodium; 614mg Potassium; 28.2g Total carbohydrate; 31.7g Protein; 5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber. Nutrition information per serving: 296 Calories; 6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat;6g Total Fat; 2.7g Saturated Fat; 0.5g Polyunsaturated Fat; 2.2g Monounsaturated Fat; 0.2g Trans Fat; 76mg Cholesterol; 338mg Sodium; 614mg Potassium; 28.2g Total Carbohydrate; 31.7g Protein; 5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber5mg Iron; 8.1mg Niacin; 0.5mg Vitamin B6; 82.3mg Choline; 2.4mcg Vitamin B12; 7mg Zinc; 18.4mcg Selenium; 3.1g Fiber

Recipe Source: www.BeefItsWhatsForDinner

 

Apple Gingered Fish

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 gingerroot

 

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 parsley

1/4 teaspoon grated fresh gingerroot

 

Directions:

1. Wash fish and cut into serving pieces. Combine Michigan Apple Cider, garlic and the 1/2 teaspoon gingerroot. Place cider mixture and fish in airtight container or plastic bag and refrigerate 1 hour.

2. While fish is marinating, prepare relish. In small bowl, combine relish ingredients. Cover and refrigerate.

3. Grill or broil fish until fish flakes and is done. Serve hot with Apple Relish. 

 

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

Recipe Source: michiganapples.com

 

Apple Cider Drumsticks – A triple dose of apples gives this chicken recipe it's intense flavor. Allow two hours for the chicken to marinate.

Makes 4 servings

 

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. In a large resealable plastic bag, combine Michigan Apple juice concentrate, cider vinegar, pumpkin pie spice and 1/4 teaspoon of salt. Add chicken; shake to coat. Refrigerate for at least 1 hour.

2. Heat oven to 375 degrees F. Place a rack in a roasting pan and spray with nonstick cooking spray. Remove the chicken from the marinade and reserve the marinade. Place the chicken in the roasting pan and season with the remaining 1/4 teaspoon salt and the pepper. 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.

3. Heat a large nonstick skillet over medium-high heat. Spray with nonstick cooking spray. Add Michigan Apples; sauté for 6 minutes, turning apples halfway through cooking. Remove apples to a plate and keep warm.

4. Wipe out the skillet and add the marinade. Bring to a simmer. In a medium bowl, whisk together the half-and-half, flour and Dijon mustard. Gradually whisk in the heated apple juice concentrate mixture. Return mixture to the skillet and simmer for an additional minute.

5. Serve the chicken with the apples, brown rice and sauce.

 

Nutrition Facts: 433 Calories, 7g Fat, 61g Carbohydrate, 31g Protein, 534mg Sodium, 87mg Cholesterol, 3g Fiber

Recipe Source: Family Circle, Meredith Corporation