Family dishes that provide flavor and nutrients |  meal

When kids and parents return to busy schedules of exercise, homework, and midweek activities, planning nutritious and simple meals can be difficult. Putting together a menu that drives active minds without spending hours in the kitchen is a common goal for many families.

These recipes require minimal preparation and require available ingredients like dairy products, which provide nutrients that people of all ages need to grow and maintain strong bodies and minds.

Whether you enjoy them together in the morning before you start the day, or combine them with breakfast for dinner, this sustainable frittata is called “sustainable” because you can use leftover cheese, vegetables, ham, sausage and more to make up already Recycle existing ingredients at hand. For customizable kids’ treat, turn to Chopped Chicken Taco Salad and garnish with your family’s favorite toppings.

Visit milkmeansmore.org for more recipes that are perfect for bringing your loved ones together.

Chopped Chicken Taco Salad

Recipe courtesy of Megan Gundy of What Megan’s Making on behalf of Milk Means More

1/3 cup buttermilk, plus additional (optional)

1 tablespoon of freshly squeezed lime juice, plus additional (optional)

3 tablespoons of chopped coriander

2 tablespoons of taco seasoning

2 pounds of boneless, skinless chicken breasts

2 tablespoons of taco seasoning

1 lettuce, chopped

1 avocado, cut into bite-sized pieces

1 cup of black beans, drained and rinsed

1 pint of grape or cherry tomatoes, chopped

1 cup of grated cheese (Monterey Jack or Mexican)

Tortilla strips or crushed tortilla chips for brushing

Prepare dressing: In a small bowl, stir together the yogurt, buttermilk, lime juice, coriander and taco seasoning until everything is well mixed. Season and adjust the lime juice and coriander as required. If the dressing is too thick, add 1 teaspoon of buttermilk at a time until the consistency you want is reached. Chill until ready to serve.

Prepare salad: Season the chicken on both sides with taco seasoning. Heat a large pan over medium heat and add olive oil. Place the chicken in the pan and fry on both sides until the outside is golden brown and the chicken is cooked through. Put on a cutting board and cut into strips.

Pile the chopped lettuce on a large platter. Sprinkle chicken on top. Add the avocado, beans, corn, tomatoes, and grated cheese. Drizzle the dressing over it and sprinkle with tortilla strips or crushed tortilla chips.

Sustainable omelette

Recipe courtesy of Jenn Fillenworth of Jenny With the Good Eats on behalf of Milk Means More

1/4 cup whole milk, half and half or heavy cream

2 cups of grated cheese, each variety

3 cups of various cooked vegetables and pre-cooked meat

Fresh herbs for garnish (optional)

Preheat the oven to 450 degrees.

Preheat the cast iron pan or ovenproof pan over medium heat.

In a large bowl, mix the eggs, milk and salt, then add grated cheese.

Add cooked vegetables and meat to the pan to warm up. Once the vegetables are soft, add the egg mixture to the pan and stir. Let rest for 1 minute over medium heat.

Gently slide into the oven and bake for 10-15 minutes.

Frittata is ready when the eggs have set.

Take out of the oven and top with fresh herbs.