Foodie Friday: Ready, set, menu plan!

The dinner dilemma

It's been a hectic day, and now you need to get dinner on the table. All too often, we are faced with the "what should we have for dinner tonight?" dilemma. This can make dinner time a very stressful and daunting experience, especially when you're already tired and hungry! For me, I've learned firsthand that "hangry", the term used for anger or irritability due to lack of food, is definitely a real thing!

Meal planning

In honour of Nutrition Month this March, my small nourishing change is to make a weekly meal plan. Why do a meal plan? Meals planned and prepared at home tend to be healthier than restaurant meals or eating on the go. Plus, a little bit of meal planning can go a long way to help support healthy eating habits and make dinner time more enjoyable for everyone. It's a win-win!

Meal planning can be a fairly simple task, and the more you do it, the easier it becomes.

Try these simple meal planning steps:

1. Make a menu plan. Write down your meal ideas for the week using a piece of paper, calendar or this handy menu planner from BetterTogetherBC. Post it on the fridge and get the whole family involved.
2. Make a grocery list. Check your pantry, fridge and freezer to see what food items you need.
3. Go grocery shopping. Buy the foods on your grocery list.
4. Get stocked. Keep ingredients for healthy meals and snacks on hand such as frozen or canned vegetables and fruit, plain yogurt, canned fish, peanut butter, nuts and seeds, canned beans and whole grains such oats and brown rice.

Looking for a quick, easy, and delicious dinner meal idea? This Mexican chicken casserole recipe is definitely one of my go-to's for those hectic weekday nights and is also great for "planned extra" leftovers.

Mexican Chicken Casserole

Adapted from Budget Bytes.

Ingredients:

• 1 cup uncooked brown rice or rice of choice
• 1 cup corn kernels
• 1 x 15 oz can black beans or beans of choice
• 1 x 15 oz can of finely chopped tomatoes
• 1 cup low- sodium chicken broth or water
• 1 tsp chili powder
• 1 tsp oregano
• 2-3 large chicken breast or 6 chicken thighs
• 1 cup shredded cheddar cheese (optional)

Instructions:

1. Preheat oven to 375 degrees. Add the dry rice, drained and rinsed black beans, corn, tomatoes, chili powder, oregano and chicken broth or water to a 8" x 8" casserole pan.
2. If using chicken breast, cut into 3 pieces. Push the chicken into the liquid.
3. Cover the casserole dish tightly with foil. Bake for 1 hour.
4. Remove from oven and sprinkle the cheese over the top. Bake uncovered for a few minutes, until cheese has melted.

Enjoy served with a side salad and a glass of milk or a dollop of plain yogurt. Possible recipe modifications include substituting the chicken with heart-healthy fish or doubling the portion of beans for a fibre-packed vegetarian alternative.