With school back in session, working parents might find weeknight cooking a challenge. But a few time-saving techniques can ease the stress:
» Cook extra on weekends and eat leftovers early in the week.
» Prep ingredients ahead of time.
» Cook one-pot meals.
» Keep the pantry stocked with basics.
This week’s recipes are suited for preparing on the weekend, when you have some time to spare, and reheating during the week. They yield generous portions, which means leftovers can become home lunches.
SIMPLE CHICKEN ENCHILADA CASSEROLE
Nonstick cooking spray
4 skinless, boneless chicken breast halves
Garlic salt, to taste
1 (28-ounce) can green chile enchilada sauce, divided
18 (6-inch) corn tortillas, torn into fourths
1 (16-ounce) package shredded Monterey Jack cheese, divided
1 (8-ounce) container reduced-fat sour cream, divided
Preheat oven to 350 degrees. Lightly spray medium baking dish with nonstick spray.
Season chicken with garlic salt; arrange in dish and bake 45 minutes or until no longer pink and juices run clear. Cool, shred and set aside.
Pour enchilada sauce into baking dish to about 1/2 inch depth, then arrange 6 tortillas in single layer. Top with half of chicken, a third of cheese, half of sour cream and third of remaining enchilada sauce. Repeat.
Coat remaining tortillas thoroughly with remaining enchilada sauce, and arrange on top. Sprinkle with remaining cheese, and top with any remaining sauce.
Cover with foil and bake 45 minutes. Cool slightly before serving. Serves 8.
Approximate nutritional analysis, per serving (not including garlic salt to taste): 530 calories, 26 g fat, 14 g saturated fat, 115 mg cholesterol, greater than 900 mg sodium, 33 g carbohydrate, 4 g fiber, 4 g sugar, 40 g protein.
TURKEY VEGGIE MEATLOAF CUPS
2 cups coarsely chopped zucchini
1-1/2 cups coarsely chopped onions
1 red bell pepper, coarsely chopped
1-1/4 pound extra lean ground turkey
1/2 cup uncooked couscous
1 egg
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 cup barbecue sauce, or as needed
Preheat oven to 400 degrees. Spray 20 muffin cups with nonstick spray.
Place zucchini, onions and bell pepper into food processor and pulse several times until finely chopped.
In bowl, mix vegetables with ground turkey, couscous, egg, Worcestershire sauce and Dijon mustard; combine thoroughly.
Fill each muffin cup about 3/4 full. Top each cup with about 1 teaspoon barbecue sauce.
Bake 25 minutes or until meat is no longer pink and juices run clear. Let stand 5 minutes before serving. Serves 10.
Approximate nutritional information, per serving: 150 calories, 4.5 g fat, 1 g saturated fat, 50 mg cholesterol, 200 mg sodium, 13 g carbohydrate, 2 g fiber, 4 g sugar, 15 g protein
HEARTY BOLOGNESE
2 tablespoons olive oil
4 slices bacon, cut into 1/2-inch pieces (can substitute with prosciutto)
1 large onion, minced
2 cloves garlic, minced
1 pound lean ground beef
1/2 pound ground pork
1/2 pound fresh mushrooms, sliced
2 large carrots, peeled and chopped
2 stalks celery, peeled and chopped
1 (28-ounce) can stewed tomatoes
1 (8-ounce) can tomato sauce
1/2 cup low-sodium chicken broth
1-1/2 teaspoon fresh basil, julienned
1-1/2 teaspoon fresh oregano, chopped
Salt and pepper, to taste
1 pound pasta, cooked al dente
Asiago cheese, grated (or any hard cheese)
In large skillet, heat oil over medium heat and sauté bacon, onion and garlic until bacon is browned and crisp; set aside.
In large saucepan, brown beef and pork. Drain off excess fat. Add mushrooms, carrots, and celery; sauté 2 to 3 minutes.
Add bacon mixture, tomatoes, tomato sauce, chicken broth, basil, oregano, salt and pepper.
Cover, reduce heat and simmer for 1 hour or until desired thickness, stirring occasionally. Serve sauce over hot pasta and top with cheese. Serves 8.
Approximate nutritional information, per serving (not including grated Asiago cheese to taste): 500 calories, 19 g fat, 6 g saturated fat, 65 mg cholesterol, 500 mg sodium, 54 g carbohydrate, 5 g fiber, 9 g sugar, 28 g protein
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More Hawaiian Electric Co. recipes are available at www.heco.com.
