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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 your health goals. Our busy lives include working, cleaning, cooking, making sure we get everyone to places on time– all of these things build up and may not leave much time for you to really commit to cooking healthy meals. 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!

Kid-Friendly Pasta Salad


- 12 ounces fun-shaped pasta, such as radiatore

- 8 slices thin bacon

- 1/2 cup mayonnaise

- 1/2 cup whole milk

- 3 tablespoons white vinegar

- 1/2 teaspoon salt

- 10 ounces grape tomatoes (yellow and red), halved lengthwise

- 1/2 pound Cheddar, cut into small cubes

- 3 green onions, thinly sliced

- Ground black pepper

- 24 whole basil leaves, chiffonade


Cook the pasta according to the packet instructions. Then drain and rinse in cold water until cool. Set aside.

Cut the bacon into 1/2-inch pieces and throw into a large skillet. Saute until slightly crisp, and then remove to a paper-towel-lined-plate.

For the dressing, mix the mayonnaise, milk, vinegar, salt, and sugar if using in a small bowl.

Stir together the pasta, dressing, tomatoes, bacon, Cheddar and green onions in a large mixing bowl. Taste for seasonings, adding more salt and pepper if needed. Stir in the basil at the end.

Baked Tortellini with Kale Pesto


- 1 12- to 14-ounce package spinach and cheese tortellini

- 7 cups baby kale (about 8 ounces)

- 1/4 cup extra-virgin olive oil

- 1 clove garlic

- 1/4 cup plus 2 tablespoons grated parmesan cheese

- Freshly ground pepper

- 1 cup heavy cream

- 1/4 cup sliced sun-dried tomatoes (not oil-packed)

- 3/4 cup shredded part-skim mozzarella cheese (about 3 ounces)

- 1/4 cup panko breadcrumbs

- 2 tablespoons pine nuts, roughly chopped

- 2 tablespoons chopped fresh parsley


Preheat the oven to 425 degrees F. Bring a large pot of salted water to a boil. Add the tortellini and cook as the label directs. Reserve ¼ cup cooking water, then drain. Reserve the pot.

Meanwhile, puree 4 cups kale, the olive oil and garlic in a blender or food processor until almost smooth. Add ¼ cup parmesan and season with salt and pepper. Pulse until smooth, adding up to 1/4 cup tap water if needed.

Transfer the pesto to the reserved pot along with the heavy cream; stir to combine. Bring to a boil over medium heat, then reduce the heat to medium low; stir in the tortellini, sun-dried tomatoes and the remaining 3 cups kale, adding the reserved cooking water as needed to loosen. Transfer to a 9-by-13-inch baking dish and sprinkle with the mozzarella.

Combine the panko, pine nuts, parsley and the remaining 2 tablespoons parmesan in a small bowl; season with salt and pepper. Sprinkle over the tortellini and bake until golden brown, about 12 minutes. Let cool slightly before serving.

Fish Sticks with Broccoli Rice


- 1 1/4 cups jasmine rice

- 1 1-inch piece fresh ginger, peeled and sliced

- 1 small bunch broccoli, cut into small florets (about 4 cups)

- Vegetable oil, for frying

- 1 cup all-purpose flour

- 1 tablespoon mustard powder

- 1 cup cold seltzer

- 1 1/2 pounds center-cut skinless Pacific cod, cut crosswise into 8 strips

- 1 to 2 teaspoons toasted sesame oil

- 4 scallions, thinly sliced


Preheat the oven to 250 degrees F. Combine 2 cups water, the rice, ginger and 3/4 teaspoon salt in a large pot. Bring to a boil, then stir and reduce the heat to low. Cover and cook until the liquid is absorbed and the rice is tender, 16 to 18 minutes. Remove from the heat and add the broccoli (do not stir). Cover and set aside to let the broccoli steam.

Meanwhile, heat 2 inches of vegetable oil in a separate large pot or Dutch oven over medium heat until a deep-fry thermometer registers 375 degrees F. Whisk the flour, mustard powder, 1/4 teaspoon salt and the seltzer in a large bowl until smooth.

Season the cod with salt. Working in batches, dip the cod in the batter, allowing the excess to drip off, and fry until golden brown and crisp, 6 to 7 minutes. Remove to a wire rack set over a baking sheet and season with salt; transfer to the oven to keep warm. Return the oil to 375 degrees F between batches.

Gently fluff the rice with a fork. Discard the ginger and stir in the sesame oil and scallions; season with salt. Serve the cod with the chili sauce, broccoli rice and/or lemon wedges.

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

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