COURTESY OF HY-VEE
Sheet pan tilapia
WHAT’S FOR SUPPER? Quick and easy recipes for families on the go STORY Marjie Ducey
his time of year can be crazy for parents. There are baseball, softball and soccer games not to mention all the practices. End-of-theschool-year activities can keep families on the run, too. A steady diet of fast food isn’t the answer when your family needs to be fed in short order! Rotisserie chicken from the supermarket deli is an easy starter for salads, sandwiches and wraps, soups, pizza topping and quesadillas. “This can be a big time-saver,’’ Hy-Vee dietitian Kayla Ellis says, not to mention more nutritious and much easier on the budget than fast food. Already cut-up vegetables and fruits are another quick option. “Steamer bag vegetables in the frozen section are great to get those veggies in,’’ Ellis says. “Pop them in the microwave and they are done in less than 10 minutes.’’ Using a slow cooker overnight can reduce meal prep to 30 minutes or less, says Hy-Vee dietitian Carrie Nielsen. “That’s a win to me,’’ she says. Here are some of their favorite recipes in the “quickand-easy” category.
Sheet Pan Tilapia
Serves 3, ready in 30 minutes or less • 3 tilapia fillets, thawed if frozen • 1 tablespoon unsalted butter, melted • 1 tablespoon fresh lemon juice • 1 teaspoon cilantro lime seasoning • 2 cups fresh green beans, trimmed • 1 cup yellow and red cherry tomatoes • 1 lemon, sliced • 1 tablespoon olive oil • Salt • Ground black pepper
1. Heat oven to 400 F. Spray a foil-lined baking sheet with nonstick cooking spray; set aside. 2. Pat tilapia dry with paper towels. In a small bowl, mix together butter, lemon juice and cilantro lime seasoning; brush onto fish. 3. In a medium bowl, combine green beans, tomatoes, lemon slices, olive oil, salt and pepper; toss to coat. Place coated vegetables around fish on baking sheet. 4. Bake for 10 to 12 minutes or until fish easily flakes with a fork (cook to a temperature of 145 F) and vegetables are crisptender. Serve immediately.
A parenting magazine from the Omaha World-Herald