NDSU Extension - Dickey County


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Back to School Food

Aimee Ellinger, 4-H/Youth Development & FCW Agent

Where did the summer go? It’s hard to believe that next week’s marks the start of a new school year.  With the start of school that also means time spent at sports, clubs and after school programs will begin picking up as well.  Somehow our already hectic schedules become even more hectic. I remember growing up That fall was always the hardest time for our family to sit down and eat a meal together. My parents both coached sports and having three kids in high school at once meant busy after school schedules as well. I remember some nights not getting dinner until eight or nine at night and it was normally like a scavenger hunt trying to find items around the fridge to make a meal. I know a lot of families that can relate to this hurry-scurry approach to meal planning.

When it comes to being a savvy meal planner during a busy time it’s important to prep as much as possible. Creating a weekly meal plan, utilizing a crock pot and microwave as quick forms of cooking can also help! Utilizing a meal plan sheet can help you get organized and schedule out your week. I found a printable one on Pinterest and there are lots of different options for meal plan principal and meal suggestions.

Microwave and slow cooking are also great options for quick fast meals. Here are a few of my favorite from the NDSU website!

Chicken Tortilla SoupMicrowave Chicken Tortilla Soup
   1 (16-oz.) bag whole-kernel corn, frozen
   2 (15.5-oz.) cans black beans
   1 (14.5-oz.) can diced tomatoes, low sodium
   1 (4-oz.) can green chilies, chopped, drained
    (14.5-oz.) can chicken broth, low sodium
   1 (10-oz.) can chunked chicken, drained
   1 (10-oz.) can Healthy Request cheddar cheese soup

Open the cans of corn, black beans, diced tomatoes, green chilies, chicken broth, cheddar cheese soup and chunked chicken. Pour everything into a large microwave-safe bowl and cover with plastic wrap. Cook on high for 18 minutes, stirring three times. Makes 10 servings

Chicken Teriyaki
   1 lb. bag of carrots
   1 yellow onion cut into large chunks
   2 (20-ounce) cans pineapple chunks, with juice
   4 garlic cloves
   4 chicken breasts, cut into 1 inch cubes
   1 cup reduced-sodium teriyaki sauce

Directions Split between 2 bags, seal, mix, lay flat to freeze.
For Cooking: Add additional 1/4 c. sauce to crock pot. Cook on low for 6-7 hours. Serve over brown rice.

Makes 8 servings.

For more healthy back to school recipes - https://www.ag.ndsu.edu/food/recipes  



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