Back to School Basics: Dine and Dash Dinners

School is back in session -- so that means a change from lazy summer days to a jam packed fall. Days filled with after school programs, homework and extracurricular activities can make weeknight family meals a challenge. Don’t get bogged down by your busy schedule. Be prepared with healthy dine and dash meal ideas.

Why are family meals so important? Studies suggest that family meals play a key role in raising high achieving, healthy and well-adjusted children. Not to mention, dinnertime is a great way to introduce new foods and be a healthy food role model. Here are our healthy dine and dash shopping list and meal ideas.

Weeknight Dine and Dash Shopping List
- 100% whole-grain pasta
- Low-fat cheese
- Quinoa, brown or wild rice
- Eggs and egg whites
- Canned beans
- Low-fat marinades, dressings, condiments
- Rotisserie chicken and turkey breast
- Tofu, edamame, tempeh
- Vegetables - canned, frozen, or fresh
- Canned tuna and salmon
- Bagged salads and vegetables
- Lean meat-Ground beef (90% lean), sirloin pork loin, chicken breast, turkey breast
- Nuts and seeds
- Canned tuna and salmon
- Fish - fresh or frozen

Weeknight Dine and Dash Meal Ideas
Asian Stir Fry
Ingredients: ShopRite Steam ‘n Bag Asian stir fry blend, sirloin steak, ShopRite Asian garlic marinade, quinoa, chicken broth
· Prepare a stir fry with sliced sirloin steak and ShopRite Asian garlic marinade. Toss with steam‘n bag vegetables. Serve with a side of cooked quinoa.
Tasty tip: Cook quinoa in half water half low-sodium chicken broth. Flavor with 1 tsp sesame oil and toasted sesame seeds.

Broccoli Pasta
Ingredients: ShopRite whole-wheat penne pasta, ShopRite bagged baby spinach, ShopRite frozen broccoli, sliced mushrooms, ShopRite lower sodium chicken broth, garlic.

· Cook penne according to package instructions. In large saucepan heat garlic in a small amount of olive oil, add mushrooms and broccoli until tender. Pour in chicken broth until veggies are covered and simmer until it reduces down. Add cooked pasta to the saucepan and combine with broccoli mixture, add spinach (let wilt). Sprinkle with parmesan cheese and serve.
Tasty tip: Add red pepper flakes for extra heat and reserve pasta water if mixture becomes dry.

Mexican Bake
Ingredients: whole-wheat tortillas, ShopRite canned black beans, ShopRite mild salsa, ShopRite reduced-fat sour cream, tomatoes, low-fat shredded taco cheese
· Shred rotisserie chicken and mix with black beans and your favorite salsa (2 jars). Layer chicken mixture, cheese, and then tortillas until you fill a casserole dish. Sprinkle cheese on top layer. Place in oven until cheese is melted and chicken is heated through. Top with diced tomatoes and reduced-fat sour cream.