Healthy, Fast Back-To-School Meals
As the long, lazy days of summer come to an end, a busy fall routine usually kicks in for most families, with kids returning to school and schedules filling up with all sorts of activities and obligations.
To help make things a bit less trying at mealtime, cookbook author and cooking teacher Tori Ritchie has some quick, yet healthy, suggestions for dishes sure to bring smiles to youngsters' faces.
Ritchie offered her advice Thursday at the flagship store in Manhattan of specialty home furnishings retailer Williams-Sonoma, during The Early Show's "Five-Minute Cooking School."
For starters, she advises, buy or roast chicken and use the leftover meat in quick dishes throughout the week. Roast two chickens at home one night; eat one and use the other for leftovers, or buy as many roasted chickens as needed. Once the chicken has been cooled and shredded, discarding the skin and bones, the meat will keep for up to three days in your refrigerator. Store in an airtight container.
For QUESADILLAS: turn the popular snack into a main dish by using spinach, mushrooms and chicken in them.
CHICKEN COUSCOUS: a dish that can be eaten at room temperature, so it's great for making ahead. And, it's a good way to get your kids to eat some dried fruit.
RECIPES
CHICKEN & SPINACH QUESADILLAS
Quesadillas are ideal for using up leftovers. Experiment with different combinations, such as black beans, shredded cheese, and fresh herbs or sliced smoked sausage and roasted red bell peppers.
3 Tbs. corn oil
6 oz. fresh button mushrooms, trimmed and sliced
2 cups packed baby spinach
2 cups shredded roast chicken, homemade or purchased
8 flour tortillas, each 10 inches in diameter
2 cups shredded Monterey jack cheese
1/2 cup sour cream
1/2 cup salsa, homemade or purchased
Prepare the filling
In a large, heavy fry pan over medium heat, warm 1 Tbs. of the oil. Add the mushrooms and sauté until tender, about 3 minutes. Add the spinach and chicken and sauté just until the spinach is wilted, about 30 seconds. Transfer to a bowl.
Assemble the quesadillas
Divide the chicken mixture among the tortillas, spooning it onto half of each tortilla and leaving a 3/4-inch border uncovered. Sprinkle evenly with the cheese. Fold the tortillas in half over the chicken mixture to enclose loosely.
Cook the quesadillas
Wipe out the fry pan with a paper towel and return to medium heat. Brush lightly with the remaining 2 Tbs. oil. Working in batches, add the quesadillas to the pan and cook until golden brown on one side, 1 to 2 minutes. Using a large spatula, carefully turn the quesadillas and cook until golden on the other side and the cheese is melted, 2 to 3 minutes more.
Divide the quesadillas among 4 plates and serve. Pass the sour cream and salsa at the table.
Serves 4.
Adapted from Williams-Sonoma Food Made Fast Series, Weeknight, by Melanie Barnard (Oxmoor House, 2006).
For more recipes, go to Page 2.CHICKEN COUSCOUS WITH DRIED FRUIT
This one-dish meal is perfect for a picnic or potluck for two reasons: It is easily transported and tastes great at room temperature. Make sure to refrigerate until about one hour before serving.
2 lemons
4 Tbs. olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 1/2 tsp. ground cumin
3/4 tsp. ground cinnamon
2 cups shredded roast chicken, homemade or purchased
1 cup chopped mixed dried fruits, such as pitted dates and apricots
3 cups chicken stock
2 cups couscous
1/4 cup minced fresh cilantro
1/2 cup sliced almonds, toasted
Cook the vegetables
Grate 1 1/2 tsp. zest from the lemons and squeeze 1/4 cup juice. Set aside.
In a large saucepan over medium heat, warm 3 Tbs. of the olive oil. Add the onion and sauté until softened, about 4 minutes. Add the garlic and sauté until the garlic and onion are golden, 1 to 2 minutes. Stir in the cumin and cinnamon, and then mix in the chicken, lemon zest and juice, dried fruits and stock. Bring the mixture to a boil, reduce the heat to medium-low, cover and simmer for 5 minutes to blend the flavors.
Cook the couscous
Stir in the couscous, re-cover the pan and remove from the heat. Let stand until the liquid is absorbed and the couscous is softened, about 5 minutes. Add the cilantro and toss with a fork to fluff the couscous and distribute the cilantro. Garnish with the almonds and serve.
Serves 4.
Adapted from Williams-Sonoma Food Made Fast Series, Weeknight, by Melanie Barnard (Oxmoor House, 2006).
CHICKEN SALAD PROVENCAL
The potatoes and green beans can be cooked and the vinaigrette prepared up to 1 day in advance. Store them in airtight containers in the refrigerator. Allow them to come to room temperature before serving.
3 Tbs. red wine vinegar
1 Tbs. Dijon mustard
1/3 cup olive oil
Salt and freshly ground pepper, to taste
1 lb. small red potatoes
1/2 lb. slender green beans, trimmed
1 small head butter lettuce, leaves separated
2 cups shredded or sliced roast chicken, homemade or purchased
3 plum tomatoes, cut into wedges
1/2 cup Niçoise olives
1 small red onion, thinly sliced
1/4 cup slivered fresh basil
Make the vinaigrette
In a small bowl, whisk together the vinegar and mustard, then whisk in the olive oil. Season with salt and pepper. Set aside.
Cook the vegetables
In a large saucepan, combine the potatoes with water to cover and add a generous pinch of salt. Bring to a boil over high heat, reduce the heat to medium and cook for 8 minutes. Add the green beans and continue to cook until the potatoes are tender when pierced with the tip of a knife and the green beans are crisp-tender, 2 to 3 minutes more. Drain the potatoes and green beans. Let cool slightly. Slice the potatoes and place in a bowl. Add the beans and 3 Tbs. of the vinaigrette and toss to coat.
Assemble the salad
Line a platter or individual plates with the lettuce leaves. Arrange the chicken, potatoes, green beans, tomatoes and olives on the lettuce. Sprinkle with the onion slices and basil. Drizzle with the remaining vinaigrette and serve. Serves 4.
Adapted from Williams-Sonoma Food Made Fast Series, Weeknight, by Melanie Barnard (Oxmoor House, 2006).
For another recipe, go to Page 3.CHICKEN & MANGO SALAD
To prepare a mango, first peel it using a vegetable peeler or paring knife. Then, stand the mango on one of its narrow edges and use a sharp knife to cut down along one side of the stem end, just grazing the pit. Repeat on the other side. Cut each half into slices. Slice off any flesh left clinging to the pit.
2/3 cup peanut or canola oil
1/4 cup white wine vinegar
1 Tbs. Dijon mustard
2 to 3 tsp. Asian chile oil (optional)
2 garlic cloves, minced
1/2 cup mango chutney
2 cups shredded roast chicken, homemade or purchased
1 celery stalk, thinly sliced
1 small red onion, halved and thinly sliced
1/3 cup roasted salted cashews, coarsely chopped
1 mango, peeled, pitted and thinly sliced
4 cups shredded romaine lettuce
Make the vinaigrette
In a food processor or blender, combine the peanut oil, vinegar, mustard and chile oil and process until blended. Add the garlic and chutney and continue to process to form a smooth puree.
Assemble the salad
In a bowl, combine the chicken, celery, onion, cashews and mango. Add the vinaigrette and toss gently to coat. Divide the lettuce among individual plates, top with the chicken mixture and serve. Serves 4.
Adapted from Williams-Sonoma Food Made Fast Series, Weeknight, by Melanie Barnard (Oxmoor House, 2006).