4 proteins to add to your weekly menu
Back-to-school season is upon us, and planning your weekly menu is key to kicking off the school year right! Here is a winning meal-planning formula with a selection of four proteins that can easily and efficiently be used in a variety of lunch and dinner recipes. On your next trip to the grocery store, be sure to stock up on chicken breasts, salmon fillets, ground beef, and tofu, sold in value packs for great savings and larger quantities. Ready to make back-to-school easier?
An affordable, versatile, lean protein that tastes delicious, it’s no wonder chicken is so popular! Chicken breasts are the perfect addition to your weekly menu, as they’re easy to prepare and can be used a million different ways.
A double-batch of bechamel chicken sauce:
- For dinner: chicken vol-au-vent. Once your bechamel is ready, just heat your vol-au-vent in the oven and serve. Easy peasy! Don’t have any vol-au-vent? Simply press sliced bread into muffin tins and coat with a little oil. Cook about 15 minutes, until golden. Remove from the tins and pour the chicken sauce over top.
- For lunch: baked pasta with chicken bechamel. Take your leftover sauce and mix with short pasta (e.g., penne or macaroni). Pour into a shallow dish, grate some Gruyere (or other cheese) over top, and bake in the oven. It’s the perfect recipe to put into your kid’s Thermos and a great microwavable lunch. You can also make a bechamel chicken lasagna.
A double batch of sautéed chicken with onions and bell peppers:
- For dinner: chicken quesadillas. For a fun and unique version, make them into cones and serve them with sour cream. Good to know: This recipe freezes well. Place the cones in an airtight bag and freeze. Next time you feel like a quesadilla dinner, just pop them into the oven for 20 minutes or so and enjoy!
- For lunch: Leftover sautéed chicken makes for excellent Tex-Mex chicken wraps. Use soft tortillas and add Cajun and lime mayo, a few slices of bacon, avocado, and lettuce.