How do you throw a quick and healthy dinner together for your kids on a busy schedule?  Like this:

INGREDIENTS:

• 12 ounces spaghetti, preferably whole grain
• 1 jar low sodium pasta sauce (26 ounces)
• 1 bag  (1 lb.) of mixed frozen vegetables

DIRECTIONS:

1. Cook spaghetti according to package directions.
2. Heat sauce and vegetables together in a large saucepan over medium-high heat.
3. Serve sauce hot over pasta.

INGREDIENTS:

• 1-1/2 lb. fresh asparagus, trimmed and peeled
• 1 good handful of pitted black olives
• 20 cherry tomatoes
• 3 T. olive oil
• 1 clove garlic, finely sliced
• 1 good handful fresh basil
• salt and freshly ground pepper

DIRECTIONS:

1. Heat oven to 425 degrees.
2. Mix together asparagus, black olives, tomatoes, olive oil, garlic, basil, salt, and pepper.
3. Let sit 20 minutes.
4. While that is sitting, put a 9 x 13 baking dish in the oven and let pan get very hot.
5. When pan is hot, add the vegetables and cook for 10-12 minutes.
6. Stir 2 – 3 times while baking.

INGREDIENTS:

• 1 egg, beaten
• 1 can whole kernel corn, drained
• 1 can creamed corn
• 1 (8 oz) sour cream
• 1/2 cup melted butter
• 1 box Jiffy Corn Bread Mix

DIRECTIONS:

1. Melt butter in microwave.
2. Put in a bowl with corn, egg, sour cream, and corn bread mix.
3. Mix thoroughly.
4. Put in 9 x 9 pan.
5. Bake at 350 degrees for 30 minutes.
6. Test with a fork (it should come out clean).

INGREDIENTS

* 2 heads broccoli, separated into florets
* 2 teaspoons extra-virgin olive oil
* 1 teaspoon sea salt
* 1/2 teaspoon ground black pepper
* 1 clove garlic, minced
* 1/2 teaspoon lemon juice

DIRECTIONS

1. Preheat the oven to 400 degrees F (200 degrees C).
2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Serves 6

Stir - Fry Vegetables with Tofu

This is a protein packed food with a good serving of vegetables!

INGREDIENTS:

• 1 pack firm tofu
• 1 broccoli head, cut into florets
• ½ colored bell pepper, diced
• 1 celery stack, diced
• ½ onion, sliced
• 2 roma tomatoes, chopped
• pepper flakes (optional)
• 2 cloves of garlic, minced
• ½” ginger, minced
• 2 tablespoons oil
• 1/3 cup less sodium stir fry sauce
• dry roasted peanuts

DIRECTIONS:

Drain tofu before cutting into 3/4″ cubes – place uncut firm tofu in between several layers of paper towels and let a heavy bottom pan to sit on top of it for few minutes.

• Cut tofu into 3/4″ pieces
• Heat oil in a wok over high heat
• Add garlic, ginger, pepper flakes and stir-fry for few seconds
• Add onion, celery, bell pepper, broccoli florets and stir-fry 3 minutes
• Add stir-fry sauce, diced tomatoes and cut tofu
• Stir gently to coat tofu and vegetables with sauce – make sure not to break tofu
• Reduce heat and cook until tomatoes and tofu are heated through
• Sprinkle with dry roasted peanuts before serving

Serves 4