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  • Kylene Ronayne

HEALTHY LIVING: 3 Simple, Nutritious Meals to Serve Your Family This Week

COMPASS understands that sometimes it may be difficult to keep up with those health-based New Year resolutions. The inevitable chaos that haunts us as we attempt to get back into our daily routines may not leave much time for you to really commit to your new goal. However, COMPASS is here to help you out a bit. Here are three simple, yet healthy dinner recipes for your family to try this week!

Vegetable Quesadillas


- 3 ounces fresh baby spinach (about 4 cups)

- 4 green onions, chopped

- 1 small tomato, chopped

- 2 tablespoons lemon juice

- 1 teaspoon ground cumin

- 1/4 teaspoon garlic powder

- 1 cup shredded reduced-fat Monterey Jack cheese or Mexican cheese blend

- 1/4 cup reduced-fat ricotta cheese

- 6 flour tortillas (6 inches)

- Reduced-fat sour cream, optional


In a large nonstick skillet, cook and stir first six ingredients until spinach is wilted. Remove from heat; stir in cheeses.

Top half of each tortilla with spinach mixture; fold other half over filling. Place on a griddle coated with cooking spray; cook over medium heat until golden brown, 1-2 minutes per side. Cut quesadillas in half; if desired, serve with sour cream.

Health Tip: Use whole wheat tortillas and get almost twice the fiber per serving.

Spaghetti & Meatball Skillet


- 12 ounces frozen fully cooked Italian turkey meatballs

- 1 tablespoon olive oil

- 1 can (28 ounces) whole tomatoes, undrained, broken up

- 1 can (15 ounces) cannellini beans, rinsed and drained

- 1 can (14 ounces) water-packed quartered artichoke hearts, drained

- 1/2 teaspoon Italian seasoning

- 1 can (14-1/2 ounces) reduced-sodium chicken broth

- 4 ounces uncooked spaghetti, broken into 2-inch pieces (about 1-1/3 cups)

- 1/4 cup chopped fresh parsley

- 1 tablespoon lemon juice

- Grated Parmesan cheese


In a large skillet, heat oil over medium heat; add meatballs and cook until browned slightly, turning occasionally.

Add tomatoes, beans, artichoke hearts, Italian seasoning and broth; bring to a boil. Stir in spaghetti; return to a boil. Reduce heat; simmer, covered, until spaghetti is tender, 10-12 minutes, stirring occasionally.

Stir in parsley and lemon juice. Serve with cheese.

Test Kitchen Tips

With one-pan pasta dishes, the sauce is always a little starchier than usual from cooking the pasta.

Because they are a major part of this recipe, high-quality crushed tomatoes are a must. It's worth splurging on San Marzano.

If your kiddos are squeamish about tomatoes, switch to two 14-oz. cans of diced tomatoes so the pieces are smaller.

Chicken Tacos with Avocado Salsa


- 1 pound boneless skinless chicken breasts, cut into 1/2-inch strips

- 1/3 cup water

- 1 teaspoon sugar

- 1 tablespoon chili powder

- 1 teaspoon onion powder

- 1 teaspoon dried oregano

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon salt

- 1/2 teaspoon garlic powder

- 1 medium ripe avocado, peeled and cubed

- 1 cup fresh or frozen corn, thawed

- 1 cup cherry tomatoes, quartered

- 2 teaspoons lime juice

- 8 taco shells, warmed


Place a large nonstick skillet coated with cooking spray over medium-high heat. Brown chicken. Add water, sugar and seasonings. Cook 4-5 minutes or until chicken is no longer pink, stirring occasionally.

Meanwhile, in a small bowl, gently mix avocado, corn, tomatoes and lime juice. Spoon chicken mixture into taco shells; top with avocado salsa. Freeze option: Freeze cooled meat mixture in freezer containers. To use, partially thaw in refrigerator overnight.

Heat through in a saucepan, stirring occasionally and adding a little water if necessary.

Recipes from

All ingredients can be found at local ShopRite! You can order ingredients for pickup or delivery here.

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