For the busy Avagliano Family, I keep trying to emphasize the importance of knowing what’s in the food they are eating. Because cooking every night is not an option, they need to “assemble” some of their meals instead. One way to do that is to prep the basics on the weekends and then use them to make many different meals. Here are some of my favorites:
Prep homemade tomato sauce and serve it…
- with cooked pasta and a big green salad.
- on top of a mild white fish, along with small handful of olives and capers and roast in the oven just until fish flakes.
- on your chicken breast with a spoonful of sauce and a thin slice of fresh mozzarella and a sprinkle of parmesan cheese and bake in the oven.
Prep a roast chicken and…
- serve with roasted broccoli and a sweet potato for a nice Sunday dinner.
- make quesadillas with the chicken; add some shredded cheese, fresh chopped tomatoes and cilantro and warm it in the oven or in a pan on the stove top.
- chop the chicken up and make it into a salad with a little mayo, some raisins, celery a pinch of salt and some fresh pepper. Serve it on a green salad or in a whole wheat pita pocket.
Prep a seared and roasted pork tenderloin and…
- enjoy it hot out of the oven with brown rice and a vegetable stir-fry.
- slice and have it on a whole grain bread with lettuce, tomatoes and mustard.
- shred the pork and add it to baked taco shells; top with lettuce, a little cheese, chopped avocado and your favorite salsa.
Prep roasted vegetables and…
- have them room temperature in a sandwich with a dollop of goat cheese.
- cook some whole wheat pasta to stir in; sprinkle with some freshly grated parmesan cheese.
- add them to an omelet along with some rye toast with a drizzle of olive oil.
Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.