The Simple 7

Food
These Seven Disability-Friendly Meals Are #YUM And Can Be Made In Under 30 Minutes!

1. SPAGHETTI AND MEATBALL SKILLET SUPPER 

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 package (12 ounces) refrigerated fully cooked Italian turkey meatballs
  • 1 can (28 ounces) whole tomatoes, undrained, broken up
  • 1 can (15 ounces) cannellini beans, rinsed and drained
  • 1 can (14 ounces) water-packed quartered artichoke hearts, drained
  • 1/2 teaspoon Italian seasoning
  • 1 can (14-1/2 ounces) reduced-sodium chicken broth
  • 4 ounces uncooked spaghetti, broken into 2-inch pieces (about 1-1/3 cups)
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon lemon juice
  • Grated Parmesan cheese

DIRECTIONS

In a large skillet, heat oil over medium heat; brown meatballs, turning occasionally.
Add tomatoes, beans, artichoke hearts, Italian seasoning and broth; bring to a boil. Stir in spaghetti; return to a boil. Reduce heat; simmer, covered, until spaghetti is tender, 10-12 minutes, stirring occasionally.
Stir in parsley and lemon juice. Serve with cheese.Yield: 6 servings.

 

2. LEMON-DIJON PORK SHEET PAN SUPPER 

INGREDIENTS

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons canola oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

DIRECTIONS

Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Yield: 4 servings.

 

3. SHRIMP TORTELLINI PASTA TOSS 

INGREDIENTS

  • 1 package (9 ounces) refrigerated cheese tortellini
  • 1 cup frozen peas
  • 3 tablespoons olive oil, divided
  • 1 pound uncooked shrimp (31-40 per pound), peeled and deveined
  • 2 garlic cloves, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon pepper

DIRECTIONS

Cook tortellini according to package directions, adding peas during the last 5 minutes of cooking.
Meanwhile, in a large nonstick skillet, heat 2 tablespoons oil over medium-high heat. Add shrimp; cook and stir 2 minutes. Add garlic; cook 1-2 minutes longer or until shrimp turn pink.
Drain tortellini mixture; add to skillet. Stir in salt, thyme, pepper and remaining oil; toss to coat.Yield: 4 servings.

 

4. BEEF & SPINACH LO MEIN 

INGREDIENTS

  • 1/4 cup hoisin sauce
  • 2 tablespoons soy sauce
  • 1 tablespoon water
  • 2 teaspoons sesame oil
  • 2 garlic cloves, minced
  • 1/4 teaspoon crushed red pepper flakes
  • 1 pound beef top round steak, thinly sliced
  • 6 ounces uncooked spaghetti
  • 4 teaspoons canola oil, divided
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 2 green onions, sliced
  • 1 package (10 ounces) fresh spinach, coarsely chopped
  • 1 red chili pepper, seeded and thinly sliced

DIRECTIONS

In a small bowl, mix the first six ingredients. Remove 1/4 cup mixture to a large bowl; add beef and toss to coat. Marinate at room temperature 10 minutes.
Cook spaghetti according to package directions. Meanwhile, in a large skillet, heat 1-1/2 teaspoons canola oil. Add half of the beef mixture; stir-fry 1-2 minutes or until no longer pink. Remove from pan. Repeat with an additional 1-1/2 teaspoons oil and remaining beef mixture.
Stir-fry water chestnuts and green onions in remaining canola oil 30 seconds. Stir in spinach and remaining hoisin mixture; cook until spinach is wilted. Return beef to pan; heat through.
Drain spaghetti; add to beef mixture and toss to combine. Sprinkle with chili pepper. Yield: 5 servings.

 

5. PIZZA IN A BOWL

INGREDIENTS

  • 8 ounces uncooked rigatoni (about 3 cups)
  • 3/4 pound ground beef
  • 1/2 cup chopped onion
  • 1 can (15 ounces) pizza sauce
  • 2/3 cup condensed cream of mushroom soup, undiluted
  • 2 cups shredded part-skim mozzarella cheese
  • 1 package (3-1/2 ounces) sliced pepperoni
  • Chopped fresh basil or arugula, optional

DIRECTIONS

Cook rigatoni according to package directions; drain. Meanwhile, in a large skillet, cook beef and onion over medium heat 6-8 minutes or until beef is no longer pink, breaking up beef into crumbles; drain. Add pizza sauce, soup and cheese; cook and stir over low heat until cheese is melted.
Add rigatoni and pepperoni to beef mixture. Heat through, stirring to combine. If desired, top with basil before serving. Yield: 6 servings.

 

6. SOUTHWESTERN PINEAPPLE PORK CHOPS

INGREDIENTS

  • 4 boneless pork loin chops (5 ounces each)
  • 1/2 teaspoon garlic pepper blend
  • 1 tablespoon canola oil
  • 1 can (8 ounces) unsweetened crushed pineapple, undrained
  • 1 cup medium salsa
  • Minced fresh cilantro

DIRECTIONS

Sprinkle pork chops with pepper blend. In a large skillet, brown chops in oil. Remove and keep warm.
In the same skillet, combine pineapple and salsa. Bring to a boil. Return chops to the pan. Reduce heat; cover and simmer for 15-20 minutes or until tender. Sprinkle with cilantro. Yield: 4 servings.

 

7. LEMON-PARSLEY TILAPIA

INGREDIENTS

  • 4 tilapia fillets (about 4 ounces each)
  • 2 tablespoons lemon juice
  • 1 tablespoon butter, melted
  • 2 tablespoons minced fresh parsley
  • 2 garlic cloves, minced
  • 2 teaspoons grated lemon zest
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

DIRECTIONS

Preheat oven to 375°. Place tilapia in a parchment paper-lined 15x10x1-in. pan. Drizzle with lemon juice, then melted butter.
Bake until fish just begins to flake easily with a fork, 11-13 minutes. Meanwhile, mix remaining ingredients. Remove fish from oven; sprinkle with parsley mixture. Yield: 4 servings.

 

 

Source: Recipes & photos by Taste of Home

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