Synergy Fitness for Her

Nutritious Recipes

Back to School

BacktoSchool

This week marks the beginning of the school year for many students in the area but what does that mean for us? Most likely, we are left will long school supply lists, early morning scrambling to get the kids to the bus, and evenings filled with homework and after-school activities. With all of that on our plate, it’s easy for our nutrition to fall by the wayside. In an effort to help keep dinner time exciting and our waistlines in check, Kat has put together some simple meal ideas for busy families.

Back To School Dinner Ideas

30 minutes or less to high protein, delicious meals courtesy of momswhothink.com.
Beef and Mushroom Stir Fry
Beef and Mushroom Stir Fry
Ingredients:
¾ pound flank steak
2 Tablespoons soy sauce
1 Tablespoon cornstarch
4 large carrots
½ pound small mushrooms
1 bunch scallions (about 6)
1/3 cup beef broth
3 drops hot pepper sauce
¼ teaspoon black pepper
2 Tablespoons vegetable oil
2 cloves garlic, minced
3 quarter-size slices (¼ inch thick) fresh ginger, unpeeled
3 Tablespoons chopped cilantro (optional)
Directions:
1. Cut the steak into 2 inch wide strips. Then cut each strip across the grain into ¼ inch thick slices.
2. In a medium bowl, combine the steak with 1 Tablespoon of the soy sauce and the cornstarch. Stir to coat steak and set aside.
3. Cut the carrots on the diagonal into ¼ inch thick slices. Cut the scallions into 2-inch lengths.
4. In a small bowl, combine the broth, remaining 1 Tablespoon soy sauce, hot pepper sauce and black pepper.
5. In a large skillet or wok, warm 1 Tablespoon of the oil over medium-high heat until hot but not smoking.
6. Add scallions, garlic, and ginger. Stir fry for few seconds.
7. Add the carrots and mushrooms and stir-fry until the carrots are crisp-tender, 3 to 5 minutes.
8. Remove the vegetables to a plate and cover loosely keep warm.
9. Add the remaining 1 Tablespoon oil to the skillet and warm over medium-high heat.
10. Add the steak and the marinade in stir fry until steak is browned, but still slightly pink in the center, 2 to 3 minutes.
11. Return the vegetables to skillet. Stir the broth mixture, add it to the skillet and bring the liquid to a boil.
12. Cook, stirring constantly, until vegetables are tender and the beef is cooked through, 2 to 3 minutes longer. Stir in the cilantro, if using, and serve hot. Makes 4 servings.
Parmesan Dijon Chicken and Garlic Broccolli
30-minute-parmesan-dijon-chicken
Ingredients:
¾ cup dry bread crumbs
¼ cup grated Parmesan cheese
¼ cup butter, melted
2 Tablespoons Dijon mustard
6 boneless, skinless chicken breast halves (about 1 ¾ pounds)
frozen broccoli florets
butter and garlic salt for broccoli
Directions:
1.  Heat oven to 375 degrees F. Grease a 13x9x2 inch rectangular pan.
2.  Mix bread crumbs and cheese in a large resealable plastic food storage bag.
3.  Mix butter and mustard in a shallow dish.
4.  Dip chicken in the butter mixture, then shake in bag to coat with crumb mixture.  Place in pan.
5.  Bake uncovered 20 to 25 minutes, turning once, until juice of chicken is no longer pink when cut through thickest part.
6.  While chicken is cooking, prepare broccoli according to package directions.
7.  Butter broccoli according to taste, sprinkle with garlic salt.  Serve with chicken. Makes 6 servings.
Slow Cooker Chili
Easy_Crock_Pot_Chili_H2
Ingredients:
2 lbs. ground beef ** Sub TVP for vegetarian option**
1 large onion
1 large green pepper
1 large jalapeno pepper
Chili powder to taste
Garlic salt to taste
Salt to taste
Pepper to taste
Sugar to taste
2 cans crushed tomatoes
1 can tomato puree
1 can kidney beans
2 cans Chili hot beans
Directions:
1. Brown beef. Drain; reserving 2 tablespoons grease in pan.
2. Sauté chopped onion, jalapeno pepper and green pepper in grease. Mix beef, onion and green pepper in 3 ½- to 5- quart crock pot. Add spices; let stand 1 hour.
3. Add tomatoes, tomato puree, beans; cook in crock pot for 8-10 hours.