Planning a meal for the whole family is never a walk in the park, but it shouldn’t be a hell-raising activity, either. With picky eaters in tow, mothers (and sometimes dads!) find it a challenge to whip out fares that are nutritious and healthy at the same time.
Spaghetti with Tuna Balls
Here’s a twist to the classic spaghetti and meatball dinner. Instead of the usual processed meat, this recipe uses tuna fish which is an excellent source of protein and omega-3 acids. Although meat is also rich in protein, tuna is obviously a healthier choice, thanks to its very little fat content.
Ingredients:
2 180g cans of tuna
Olive oil
Lemon zest
Breadcrumbs
1 egg
Spaghetti
Garlic
Parsley
Dried basil
Tomato sauce
Parmesan cheese
1. Flake the tuna and add in the breadcrumbs, egg, lemon zest and parsley. Mix well and season according to taste. Roll the mixture into balls (size depends according to your preference). Heat a skillet, add olive oil and fry the tuna balls until golden brown.
2. For the tomato sauce, fry the crushed garlic until aromatic and golden brown. Pour packets of tomato sauce and cook for a few minutes. Add dried basil.
3. In a large pan, bring salted water to a boil. Cook spaghetti until al dente. Drain the spaghetti and drizzle with tomato sauce. Top with grated parmesan cheese. (what do we do with the tuna balls? Mix it with the spaghetti? Wala naman nakalagay..)
Herbed Breaded Fish with Salad Mix
Fish is undoubtedly a healthy choice for the whole family. This recipe uses filleted fish complemented by an easy-to-do salad mix with store-bought vinaigrette. A no fuss dinner meal that’s guaranteed to make the kids come back for more helpings!
Ingredients:
250g fish fillet (cream dory would be good)
Lemon juice
¼ cup all-purpose flour
Bread crumbs
2 teaspoon chopped fresh herbs (rosemary, thyme, tarragon)
Salt and pepper
Olive oil or butter
Salad Mix with Vinaigrette Dressing:
Lettuce (any variety)
Orange and Apple wedges
1/2 cup chopped nuts (almonds, cashew or peanuts)
Salt and pepper
Store-bought vinaigrette
Fresh Mango slices
Natural Honey
1. Preheat oven to 350° F.
2. Drizzle fish with lemon juice and season it with salt and pepper. Lightly coat with flour and dunk in beaten eggs before rolling on to herbed bread crumbs.
3. Fry fish in a skillet until golden brown and pop in the oven to bake for 5-10 minutes.
4. For the salad, combine the lettuce, orange, apple and mango pieces and nuts in a salad bowl. Add salt and pepper to taste and drizzle with vinaigrette dressing. Add a teaspoon of honey to temper the sour taste of the vinaigrette.
Ingredients:
250g chicken strips
250g green beans
Cooking oil
1 tsp. cornstarch
1 cup water
2 cloves garlic, minced
1 tbsp. ginger strips
2 medium-sized potatoes
2 medium-sized carrots
1 piece each chopped onions and tomatoes
2 tbsp. soy sauce
1 tbsp. sugar
Salt and pepper
1. Marinade chicken strips in soy sauce and corn starch for 1 hour.
2. On a large skillet, pour cooking oil and fry potatoes until golden brown. Set aside.
3. Sauté garlic and ginger. Add the marinated chicken and stir fry for 2 to 3 minutes over high heat. Set aside.
4. Stir fry carrots and green beans. Add the fried potatoes and chicken. Season to taste.
5. In a small bowl, pour the remaining cornstarch and soy sauce. Add sugar, salt and pepper. Pour mixture over chicken and vegetables and stir fry for one minute. Serve with a bowl of hot rice.
Source:
http://www.bbcgoodfood.com/recipes/4463/italian-tuna-balls
http://pinoyfoodblog.com/filipino-recipes/herbed-crusted-fish-with-jicama-singkamas-salad-mix/
http://www.lutonilola.net/2011/09/recipe-34-stir-fried-chicken-and-vegetables/
