Deliciosas cenas para familias ocupadas

3 de septiembre de 2019

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It can be tough to put together a tasty and healthy meal on a busy weeknight, but these three recipes take less than an hour to prepare and have lots of healthy ingredients that the whole family can enjoy -- perfect for school-nights!
 
Chicken Fajitas
  • What You’ll Need:
    • 3 bell peppers (sliced)
    • Half an onion (sliced)
    • 2 chicken breasts (sliced)
    • 2 Tablespoons olive oil
    • 2 Tablespoons Fajita seasoning
    • 8 small flour or corn tortillas, or lettuce wraps
    • Kosher salt and pepper to taste
  • How to Make Them:
    • Preheat the oven to 415°F.
    • Place the bell peppers and onions onto a large rimmed baking sheet and bake for 3 to 5 minutes, while you slice the chicken.
    • Place the chicken on the pan and drizzle the olive oil over the top and sprinkle on the Fajita seasoning. Toss to coat.
    • Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are fork tender.
      • Make sure to stir the vegetables about half way through and drain off any excess liquid from the pan around
    • Top with your favorite toppings and enjoy with a flour tortilla or salad (if you want to limit carbs)
 
 
Zucchini Parmesan
  • What You’ll Need:
    • 1 cup Panko breadcrumbs
    • 1/3 cup freshly grated Parmesan cheese
    • Kosher salt and freshly ground black pepper, to taste
    • 2 zucchinis thinly sliced to 1/4-inch thick rounds
    • 1/3 cup all-purpose flour
    • 2 large eggs, beaten
    • 1/2 cup marinara sauce
    • 1/2 cup mozzarella pearls, drained
    • 2 tablespoons chopped fresh parsley OR basil leaves
  • How to Make It
    • Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
    • In a large bowl, combine Panko and Parmesan; season with salt and pepper, to taste. Set aside.
    • Working in batches, dredge zucchini rounds in flour, dip into eggs, then cover in Panko mixture, pressing to coat.
    • Place zucchini in a single layer onto the prepared baking sheet. Place into oven and bake until tender and golden brown, about 18-20 minutes.
    • Top with marinara and mozzarella and broil for 2-3 minutes, or until the cheese has melted.
    • Serve immediately
 
Guilt-Free Fish & Chips
  • What You’ll Need:
    • 6 tablespoons olive oil (you may need a little extra, too)
    • 2 1/2 pounds Yukon Gold or other yellow potatoes (3 large or 6 medium), unpeeled
    • 1 teaspoon salt
    • 1 cup Panko breadcrumbs
    • 1/2 teaspoon ground black pepper
    • 2 pounds firm-fleshed white fish fillets (like haddock, halibut, flounder, cod), skins removed
    • 1 tablespoon chopped fresh parsley
    • 1 lemon cut into wedges
    • Tartar sauce, to serve
  • How to Make Them:
    • Heat the oven to 450F. Arrange 2 oven racks in the top and bottom third of the oven. Line 2 baking sheets with foil and coat with olive oil or with nonstick cooking spray.
    • Quarter the potatoes lengthwise, then cut each quarter in half again so you get 8 spears from each potato.
    • In a bowl, toss the potatoes with 2 tablespoons of the oil and 1/2 teaspoon salt. Spread the potatoes on one of the baking sheets with their wedges pointing up, if possible, so the cut sides are exposed.
    • Roast the spears on the lower rack in the oven for 40 minutes. Rotate the pan partway through (after 20 minutes of cooking) and use a wide metal spatula to stir the potatoes.
    • Once the potatoes are in the oven, start on the panko and the fish. To toast the panko, warm a heavy skillet over medium high heat. Add the panko (no oil needed) and reduce heat to medium.
    • Slowly toast the panko, stirring frequently, for 10 to 15 minutes or until a deep golden brown.
    • Remove the skillet from heat. Stir 1 tablespoon of olive oil, 1/2 teaspoon salt, and 1/2 teaspoon black pepper into the panko breadcrumbs until they are well coated. Transfer the crumbs to a shallow bowl.
    • Cut the fish into large strips ("fingers") or big 3-inch pieces, however you prefer. Rub all the pieces with the remaining tablespoon of olive oil.
    • Coat the fish with panko so the pieces are coated all over. Set the fish on the second baking sheet, spaced slightly apart.
    • When the potatoes are 15 to 20 minutes away from being done, bake the fish:  Cook thick (2-inch) fish fillets for 15 to 18 minutes and thinner (1 1/2-inch or thinner) fillets for 10 to 13 minutes, or until the fish is firm and the coating is starting to brown.
    • Serve with lemon and tartar sauce.

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