How to Survive Busy Back-to-School Nights

School is back in session. This means busy mornings and evenings. Between after school activities, practices and homework, it is important to save time for a healthy family dinner. Eating well when you’re pressed for time can be hard. We hope you find these quick and healthy weeknight menu planners and dinner recipes helpful! 

Menu Planner

Try using our Hy-Vee Menu planner for an easy and organized way to be a successful meal planner. You can plan ahead for breakfast, lunch and dinner each day. This planner allows you to make note of the ingredients you will need in the shopping list column. It can also help make you more accountable to stick to your nutrition goals so you don’t have to decide each day what you’re healthy intake will be. Email 1889dietitianmailgrp@hy-vee.com for a copy and Amanda or Natalie can send this to you. 

Budget Friendly Meals

Hy-Vee is here to help you feed your family well, for less. Our budget friendly meals are easy and low cost meal solutions for busy families on a budget. Let us do the work for you by simply clicking these options below for thirty delicious budget friendly recipes. We also provide helpful shopping lists to make your whole experience stress-free and enjoyable. Click on the link below to check out our recipe list:

https://www.hy-vee.com/meal-solutions/budget-friendly-meals/

Weekly Menus

Hy-Vee is committed to helping you and your family eat well and live healthy. We offer a quick meal solution for a busy lifestyle with simple weeknight menu ideas. If you’re looking for a special menu – heart healthy, diabetes-friendly, weight management – choose from the various options provided below to get an alternative version of Hy-Vee’s Weekly Menu. Click on the link below to visit the weekly menus:

https://www.hy-vee.com/meal-solutions/weekly-menus/weekly-menu.aspx

Here are some easy dinner recipes to try on those busy school nights:

Chicken and Broccoli Stir Fry:
https://www.dinneratthezoo.com/chicken-and-broccoli-stir-fry/

Ingredients:
1 lb. boneless skinless chicken breast cut into 1 inch pieces
1 tablespoon + 1 tsp. olive oil
2 cups broccoli florets
1 cup sliced mushrooms
2 tsp. minced ginger
2 tsp. minced garlic
¼ cup oyster sauce
¼ cup low sodium chicken broth
1 tsp. sugar
2 tsp. toasted sesame oil
1 tsp. soy sauce
1 tsp. cornstarch
Salt and pepper to taste

Instructions:

1. Heat 1 tsp. oil over medium heat. Add broccoli and mushrooms and cook for 4 minutes or until tender.

2. Add ginger and garlic to pan and cook for 30 seconds more.

3. Remove the vegetables from the pan; place them on a plate and cover.

4. Wipe the pan clean with paper towel and turn heat to high. Add remaining tablespoon of oil.

5. Season chicken with salt and pepper and add to pan in a single layer. Cook for 3-4 minutes on each side until golden brown and cooked through.

6. Add vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.

7. In a bowl whisk together the oyster sauce, chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.

8. Pour the oyster sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until the sauce has just started to thicken.

9. Serve immediately, with rice if desired.

20 Minute Honey Garlic Shrimp: 

https://sallysbakingaddiction.com/2016/05/09/quick-healthy-dinner-20-minute-honey-garlic-shrimp/

Ingredients:
1/3 cup honey
¼ cup low sodium soy sauce
1 T minced garlic
1 lb. medium uncooked shrimp
2 tsp. olive oil

Instructions:

1. Whisk the honey, soy sauce, garlic together in a medium bowl.

2. Place shrimp in a large zipped-top bag or Tupperware. Pour ½ of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for the 15 minutes.

3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade). Cook shrimp on one side until pink – about 45 seconds – then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more.

4. Serve shrimp with cooked marinade sauce and brown rice and steamed veggies on the side.

Chicken Avocado Burritos: 

http://omgchocolatedesserts.com/chicken-avocado-burritos/

Ingredients:
2 cups cooked and shredded chicken – 1 T mustard, 1 T olive oil
1 cup grated mozzarella cheese
1 diced avocado
2 T chopped cilantro
4 large whole wheat tortillas
4 T plain Greek yogurt (substitute for sour cream)
1 T olive oil

Instructions:

1. Heat 1 T olive oil in pan, place chicken sprinkled with salt and pepper and roast for about 5 minutes on each side. Spread 1 T mustard over chicken, add about ¼ cup water and cook covered for a few more minutes.

2. Cut cooked chicken into thin strings.

3. Mix the chicken, cheese, cilantro, and diced avocados.

4. Spread 1 T Greek yogurt on each tortilla, add ¼ of the mixture, form a roll.

5. Heat 1 T olive oil into a pan and place all four tortillas on the pan, cook for 2 minutes on medium high heat. Flip on the other side and cook for another minute or until the tortillas are golden.

6. Serve warm.

Slow Cooker Mexican Stuffed Peppers: 

http://www.theslowcookinghousewife.com/slow-cooker-mexican-stuffed-peppers/

Ingredients:             
1 lb. lean ground turkey (uncooked)
1 ½ cups brown rice (cooked)
1 ½ cups reduced-fat shredded cheddar cheese
1 15 oz. can black beans
1 ½ cups of salsa
1 tsp. chili powder
1 tsp. cumin
1 tsp. garlic powder
¼ cup chopped cilantro
6-7 bell peppers

Instructions:

1. In a bowl mix meat, rice, 1 cup of cheese, black beans, salsa, chili powder, cumin, garlic powder, cilantro.

2. Stuff peppers and place in greased crockpot.

3. Cover and cook on low heat for 5-6 hours or on high for 3-4 hours, or until peppers are tender and the meat is cooked through.

4. Uncover and top with remaining half cup of cheese.

5. Cover and cook on low for another 10 minutes.

6. Serve immediately and top with fresh cilantro. 

Slow Cooker Chicken, Broccoli and Rice Casserole: 

https://kristineskitchenblog.com/slow-cooker-chicken-broccoli-and-rice-casserole/

Ingredients:
1 small onion, chopped
1 cup long grain brown rice (not quick-cooking or instant), rinsed and drained
1 pound boneless, skinless chicken breasts
½ teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon salt
⅛ teaspoon pepper
1¾ cups (one 14.5 ounce can) low sodium chicken broth
1 cup water (or omit the water and use a total of 2¾ cups chicken broth)
1 pound broccoli, cut into small pieces (4-5 cups)
½ cup plain Greek yogurt
½ cup grated Parmesan cheese
1 cup grated cheddar cheese

Instructions:

1. Combine onion and rice in bottom of 5 quart slow cooker. Spread out in an even layer. Place chicken on top of rice/onion mixture. Sprinkle with the garlic powder, thyme, salt and pepper. Pour in chicken broth and water. Be sure that all of the rice is covered by the liquid.

2. Cover and cook on low heat for 6-7 hours, or on high heat for 3½ hours, until the rice is tender and almost all of the liquid is absorbed.

3. Transfer chicken to a cutting board and chop into bite-size pieces (or shred it in the slow cooker). Stir chicken back into the rice mixture in the slow cooker.

4. Steam the broccoli in the microwave: Place broccoli in a microwave-safe bowl and add enough water to fill the bowl 1-2 inches deep. Cover with plastic wrap. Microwave on high 3-6 minutes, until crisp-tender. Drain.

5. While the broccoli steams, stir the Greek yogurt, Parmesan and cheddar into the slow cooker. Then, stir in the cooked broccoli. Serve.

Slow Cooker Italian Chicken and Potatoes:
https://therecipecritic.com/2016/12/slow-cooker-italian-chicken-potatoes/

Ingredients:

4 boneless skinless chicken breasts or 4-6 chicken thighs

3 cups chopped potatoes (about 1½ inch pieces)
3 tablespoons oil
1 tablespoon Italian seasoning blend
1 teaspoon garlic powder
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:

1. In a large bowl combine chicken and potatoes. Drizzle with oil and stir to coat. Sprinkle salt, pepper, garlic powder and Italian seasoning over the chicken and potatoes, then toss to coat well.

2. Transfer to slow cooker (OR optional step: cook chicken and potatoes in a large skillet/pan over medium high heat for 2-3 minute to brown before transferring to slow cooker to cook all the way through), cover and cook on low for 4-6 hours until chicken is cooked through and potatoes are fork tender.

3. Garnish with fresh herbs like oregano and thyme (optional) and serve hot.

-West Lakes Hy-Vee Dietitians Team