This is a fall favorite. I purchase cubed sweet potatoes to make the process as simple as possible. Butternut squash works, too. INGREDIENTS: • 2 teaspoons spices of choice (like garlic powder, onion powder, salt, black pepper, chili powder) • 10-15 ounce package cubed sweet potatoes (or butternut squash) • 10-15 ounce package diced bell peppers and onions • 1 cup mozzarella cheese • 2 tablespoons chopped cilantro DIRECTIONS: 1. Add oil to skillet, heat to medium high and add turkey. Break into small pieces, stirring occasionally until cooked through. 2. Add spices and diced bell peppers and • 1 tablespoon olive oil • 1 pound ground turkey onions; cook until onion is soft and translucent, stirring occasionally. 3. Add ½ cup water and cubed sweet potatoes. 4. Cover and cook for 6-8 minutes, until sweet potatoes are tender. 5. Uncover and add mozzarella and cilantro. 6. Serve with a side salad. Sweet Potato Ground Turkey Skillet
Grab-and-go Rotisserie Chicken
This is our go-to meal for hectic evenings or when we simply don’t feel like cooking. It’s easy, quick, delicious and nutritious. INGREDIENTS: • Rotisserie chicken, removed from the bone • Salad kit or steamable veggie • Steamable brown rice or quinoa DIRECTIONS: 1. Prepare salad kit or steamable veggie according to package instructions. 2. Prepare steamable brown rice or quinoa according to package instructions. 3. Plate chicken, salad or veggie, and brown rice or quinoa, and enjoy! These go-to dinner recipes for busy evenings are easy to prepare, versatile and customizable, so your family can get creative with swapping out ingredients and make them over and over again with new twists. I make weekly menus to remove the guesswork from what we’re going to eat, and that also makes grocery shopping so much easier. My biggest tip as we transition into the school year is to keep your family’s meals simple, fun and balanced. Enjoy establishing a routine and finding options that work for your family. Editor’s note: Umo Callins is a registered dietitian and fitness coach who specializes in wellness and sports. She owns and operates her private practice Well Rooted Health and Nutrition in Oklahoma City and co-owns 180Physique Athletics, a sports performance and sports nutrition business, with her husband, James. Umo is a proud mother of three kids. Connect with her on Instagram and TikTok @ Sassy.Sports.Dietitian.
Customizable Sheet Pan Meal
Sheet pan meals are perfect for busy families because everything cooks on one pan! I love pairing chicken with Brussels sprouts, but you can include a combination of broccoli, potatoes, carrots, and apples or grapes. Drizzle balsamic vinegar over the finished pan for extra flavor. INGREDIENTS: • 1 pound boneless, skinless chicken breasts or thighs, cut into 1-inch pieces • 1 pound Brussels sprouts, stems removed, cut in half or quarters • 2 teaspoons seasonings of choice (like garlic powder, onion powder, salt, pepper) • 2 teaspoons extra virgin olive oil • 1 tablespoon balsamic vinegar
DIRECTIONS: 1. Heat oven to 400 degrees F. 2. Toss chicken and Brussels sprouts (or veggies/fruits of choice) with olive oil and then with seasonings of choice to coat evenly. Place on rimmed baking sheet in a single, even layer. 3. Bake for 15 minutes. Rotate pan; bake for another 5-10 minutes until chicken is cooked through and sprouts are tender. 4. Remove pan from oven and drizzle on balsamic vinegar. 5. Enjoy!
Healthy Families Guide 53
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