top of page
  • Kylene Ronayne

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

It’s that time of the week again–meal prep time! With all the chaos encompassing your life, let COMPASS help you out a bit! Here are a few very simple, yet nutritious meals for you and your family to try this week!

Spaghetti and Meatball Muffin Bites


6 ounces spaghetti

1 ½ tablespoons olive oil

Cooking spray

1 ½ cups grated parmesan cheese, divided

1 ½ cups tomato-based pasta sauce

12 (1 ounce) cooked meatballs


- Bring a large pot of lightly salted water to a boil. Cook spaghetti in the boiling water, stirring occasionally until cooked through but firm to the bite, about 7 minutes. Drain and toss in a bowl with olive oil; refrigerate until cooled, about 15 minutes.

- Preheat oven to 375 degrees F (190 degrees C). Spray 12 muffin cups with cooking spray.

- Toss cooled spaghetti with 1 cup Parmesan cheese. Divide spaghetti between the 12 prepared muffin cups, arranging noodles in each cup to create "nests" for the meatballs.

- Top each "nest" with 1 tablespoon pasta sauce, 1 meatball, and 1 more tablespoon pasta sauce, respectively. Sprinkle remaining Parmesan cheese over the tops of each meatball "nest."

- Bake in the preheated oven until pasta and meatballs are heated through and cheese melts, 20 to 25 minutes. Cool slightly before transferring muffin bites to a serving platter.

Disney's Ratatouille


1 (6 ounce) can tomato paste

1/2 onion, chopped white Onion, Large

1/4 cup minced garlic

1 tablespoon olive oil

3/4 cup water

Salt and ground black pepper to taste

1 small eggplant, trimmed and very thinly sliced

1 zucchini, trimmed and very thinly sliced

1 yellow squash, trimmed and very thinly sliced

1 red bell pepper, cored and very thinly sliced

1 yellow bell pepper, cored and very thinly sliced

3 tablespoons olive oil, or to taste

1 teaspoon fresh thyme leaves, or to taste

3 tablespoons mascarpone cheese


- Preheat the oven to 375 degrees F (190 degrees C).

- Spread tomato paste into the bottom of a 10x10-inch baking dish. Sprinkle with onion and garlic and stir in 1 tablespoon olive oil and water until thoroughly combined.

- Season with salt and black pepper.

- Arrange alternating slices of eggplant, zucchini, yellow squash, red bell pepper, and yellow bell pepper, starting at the outer edge of the dish and working concentrically towards the center. Overlap the slices a little to display the colors. Drizzle the vegetables with 3 tablespoons olive oil and season with salt and black pepper. Sprinkle with thyme leaves. Cover vegetables with a piece of parchment paper cut to fit inside.

-Bake in the preheated oven until vegetables are roasted and tender, about 45 minutes. Serve with dollops of mascarpone cheese.

Southwestern Sweet Grilled Pork Chops


½ cup barbeque sauce

¼ cup apple butter

2 tablespoon brown sugar

1 tablespoon ground black pepper

2 clove garlic, minced

3 (4 ounce) pork chops


- Whisk barbeque sauce, apple butter, brown sugar, black pepper, and garlic together in a microwave-safe bowl; heat in microwave until sugar dissolves, about 30 seconds.

- Stir until sauce is smooth.

- Place pork chops on a plate and pour sauce over chops. Refrigerate for flavors to soak into pork chops, 1 to 2 hours.

- Preheat an outdoor grill for medium-high heat and lightly oil the grate.

- Cook pork chops on grill until cooked through, about 15 minutes. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).

Tasty Tricks: Use apple butter made with maple syrup for the added flavor. You can adjust the seasonings to your liking. Refrigerating the pork chops with the sauce before cooking is optional.

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

bottom of page