Simple Meal Recipes

When the calendar starts getting cluttered, your family still needs to eat. These easy school dinner recipes rely on just a few ingredients for a simple, delicious meal.

Quick Chicken Piccata

1/4 cup gluten free all purpose flour

1/2 tsp salt

1/2 tsp pepper

4 boneless chicken halves

1/4 cup white wine or broth

1 TBL lemon juice

Minced parsley

Directions

• In a shallow bowl, mix flour, salt and pepper. Pound chicken breasts with a meat mallet to 1/2-in. thickness. Dip chicken in flour mixture to coat both sides; shake off excess.
  In a large skillet, heat olive oil over medium heat. Brown chicken on both sides. Add wine or broth; bring to a boil. Reduce heat; simmer, uncovered, until chicken is no longer pink, 12-15 minutes. Drizzle with lemon juice. If desired, sprinkle with parsley.

Serve with spaghetti squash or Banza pasta.

Chicken Nutrition Facts

1 chicken breast half with about 1 tablespoon sauce: 265 calories, 14g fat (8g saturated fat), 93mg cholesterol, 442mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 24g protein.

Gluten free bean burritos

1 can 16 oz refried beans

1 cup salsa

1 cup organic brown or wild rice

12 Siete gluten free tortillas

 Shredded lettuce or micro greens

Non dairy cheese optional

Directions

• Preheat oven to 375°. In a large bowl, combine beans, salsa, rice and 1 cup non-dairy cheese. Spoon about 1/3 cup off-center on each tortilla. Fold the sides and ends over filling and roll up.
  Arrange burritos in a greased 13x9-in. baking dish. Sprinkle with remaining 1 cup cheese. Cover and bake until heated through, 20-25 minutes. Top with lettuce.

Nutrition Facts

2 burritos: 216 calories, 9g fat (4g saturated fat), 23mg cholesterol, 544mg sodium, 24g carbohydrate (1g sugars, 3g fiber), 9g protein.

Pesto Stuffed Peppers

4 sweet orange or yellow peppers

1 1/2 cuts shredded rotisserie chicken

1 1/2 cup brown rice

1 cup prepared pesto

Fresh basil leaves

Non-dairy cheese optional

Directions

• Cut peppers lengthwise in half; remove stems and seeds. Place peppers on a baking sheet, skin side up. Broil 4 in. from heat until skins blister, about 5 minutes. Reduce oven temperature to 350°.
  Meanwhile, in a large bowl, combine chicken, rice and pesto. When cool enough to handle, fill peppers with chicken mixture; return to baking sheet. Bake until heated through, about 5 minutes. Sprinkle with cheese; bake until non-dairy cheese is melted, 3-5 minutes. If desired, sprinkle with basil.

Nutrition Facts

2 stuffed pepper halves: 521 calories, 31g fat (7g saturated fat), 62mg cholesterol, 865mg sodium, 33g carbohydrate (7g sugars, 5g fiber), 25g protein.

Fast Baked Fish

1 1/4 pound fish filets

Sprinkle salt, pepper, paprika

Directions

• Preheat oven to 400°. Place fish in a greased 11x7-in. baking dish. Sprinkle with seasoned salt, pepper and, if desired, paprika. Drizzle with butter.
  Cover and bake until fish just begins to flake easily with a fork, 15-20 minutes.

Serve with organic brown or wild rice. Mixed steam veggies or salad.

Fish Nutrition Facts

1 each: 270 calories, 17g fat (7g saturated fat), 110mg cholesterol, 540mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 28g protein.

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