IDAHO FAMILY DINNER RECIPE GUIDE

Brought to you by the Idaho Office of Drug Policy and The Family Dinner Project CELEBRATE IDAHO FAMILY DINNER NIGHT!

Eating regular family meals is one of the best ways to build and maintain strong relationships with your children. Frequent family dinners are linked Teens that eat to positive benefits for youth, dinner with their such as lower rates of family five times a week substance use and misuse, half as likely decreased stress, higher are to use self-esteem, and better alcohol than those whose academic performance in school. families eat together less That’s why the Idaho Office of Drug than twice a week.* Policy and The Family Dinner Project are encouraging you to celebrate Idaho Family Dinner Night this year on September 22nd and make family meals a regular event in your home! Share your family dinner photos with the * The Importance of Family Dinners VII, the National Center on hashtag #IdahoFamilyDinnerNight Addiction and Substance Abuse at Columbia University +

DINNER TONIGHT: BUDGET FRIENDLY Easy Cheesy Enchiladas

FUN Write words on slips of paper. Each person draws a word, and the whole table makes up a story!

CONVERSATION If you could have a superpower, what would it be? Easy Cheesy Enchiladas +

INGREDIENTS INSTRUCTIONS Serves 4-5 1. Preheat the oven to 400 degrees.

• 2 cups shredded roasted chicken 2. In a large bowl, combine the

• 1 cup thawed frozen corn chicken, corn, 1 cup of cheese, 1/2 tsp. salt and 1/4 tsp. pepper. • 1 1/2 cups grated cheese 3. Spoon the mixture into the tortillas • 8 small tortillas and roll. Place them seam-side • 1 cup enchilada sauce down into a baking dish.

• 1/4 cup cilantro, chopped 4. Top with enchilada sauce and (optional) remaining 1/2 cup of cheese.

• 1/2 tsp. salt 5. Bake 15-20 minutes, until cheese

• 1/4 tsp. pepper is bubbling. 6. Sprinkle with cilantro and serve! +

DINNER TONIGHT: BUDGET FRIENDLY Easy Turkey Skillet Dinner

FUN Someone claps a beat. Others follow along. The last person to stop after the leader stops is out!

CONVERSATION Think of a famous person you admire. Why do you admire them? Easy Turkey Skillet Dinner +

INGREDIENTS INSTRUCTIONS Serves 4 1. Wash hands with warm water and • Nonstick cooking • ½ teaspoon salt soap. Wash fresh vegetables before spray preparing. • ¼ teaspoon ground • ¾ lb. lean ground black pepper 2. Spray nonstick cooking spray in a turkey large skillet. • 2 medium zucchini, • 1 medium onion, sliced 3. Brown turkey and onion over chopped medium heat until turkey is cooked

• 3 tomatoes, through and onion is soft, about chopped 10 minutes.

• 3 Tbsp. tomato 4. Add tomatoes, tomato paste, and paste seasoning. Simmer over medium heat for 10 minutes. • 1 tsp. dried basil, 5. Add zucchini and cook for 5 more oregano, and minutes. Serve while hot. garlic powder

This recipe is courtesy of Arizona WIC +

DINNER TONIGHT: BUDGET FRIENDLY +RW6WXಀ&DVVHUROH

FUN Answer as many simple “or” questions in two minutes as possible!

CONVERSATION What is one food you always wanted to try? What about a food you would never want to try? Hot Stuff Casserole +

INGREDIENTS 2. Add tomatoes, tomato sauce, sugar, Serves 12 salt, chili powder, and basil. • 1 lb. extra lean • 1 cup low-fat sour Simmer for 20 minutes. ground beef cream 3. Cook noodles according to package • 1 can Rotel • 1 package fat-free directions. tomatoes cream cheese, at 4. Mix sour cream, cream cheese, • 1 small can room temperature and chives. tomato sauce • 1 Tbsp. chives 5. In casserole dish sprayed with Pam, • ¼ tsp. Chili • ½ cup cheddar layer 1/2 noodles, cream cheese powder cheese, reduced fat mixture, then the meat mixture. • 1 tsp. sugar Repeat layers. INSTRUCTIONS • ¼ tsp. basil 6. Bake at 350 degrees for 20 minutes. • 12 oz. package 1. Brown ground Sprinkle cheddar cheese on top and wide noodles EHHI'UDLQRಀ return to oven until cheese has the fat. melted. This recipe is courtesy of Cherokee Healthy Nation +

DINNER TONIGHT: BUDGET FRIENDLY Tasty Italian Chicken

FUN Think of a person you all know. Others ask yes/no questions until they guess who it is!

CONVERSATION What makes you laugh? Tasty Italian Chicken +

INGREDIENTS INSTRUCTIONS Serves 4 1. Heat oil in pan. Add chicken and cook • 1 Tbsp. olive oil • 1 can diced over medium heat for 3-5 minutes until • 2 boneless tomatoes with basil, browned on both sides. garlic, and oregano chicken breasts, 2. Add zucchini, pepper, mushrooms and chopped • 2 Tbsp. Italian garlic. Sauté for another 3 minutes. seasoning • 2 zucchini, 3. Stir in the tomatoes and herbs, bring chopped • Salt and pepper to to a boil, lower heat and simmer for 2 • 1 red pepper, taste minutes. Season with salt and pepper. seeded and sliced • 4 oz. mozzarella or 4. Place chicken and veggies into a baking • 2 ¼ cups sliced provolone cheese, dish sprayed with nonstick cooking mushrooms thinly sliced spray. Top with slices of cheese.

• 1 clove garlic, 5. Put dish under the broiler and cook for diced 3 minutes or until the top is golden.

This recipe is courtesy of Cherokee Healthy Nation Apple Crisp +

INGREDIENTS Serves 6

• 4 apples, cored and sliced • 1/2 cup brown sugar • 1/4 cup quick cooking • 1 Tbsp. cinnamon oatmeal • 1/4 cup salted butter • FXSࡽRXU INSTRUCTIONS 1. Preheat oven to 350 degrees. 2. Grease the bottom and sides of a square pan. 3. Spread the sliced apples on the bottom of the pan. 4. Cut the butter into small pieces and put in a medium- sized bowl. 5. $GGWKHRDWPHDOࡽRXUEURZQVXJDUDQGFLQQDPRQ 6. Using two knives, cut the butter into the mixture until it looks like small crumbs. 7. Sprinkle the mixture over the top of the apples. 8. Bake for about 20 minutes. Serve hot (with ice cream, This recipe is courtesy of the Pennsylvania if you have some!). Nutrition Education Program Idaho Family Dinner Night is a collaborative effort of the Idaho Office of Drug Policy, The Family Dinner Project, and statewide partners.

The Office of Drug Policy supports primary prevention efforts across Idaho to reduce the impact of substance misuse on our communities. Sign up for The Family Dinner Project’s free We are extremely excited to partner with The Family Dinner Project, program – Food, Fun & Conversation: a nonprofit initiative that champions family dinner as an opportunity 4 Weeks to Better Family Dinners– for tools for family members to connect with each other through food, fun, and resources to help you make family dinners and conversation about things that matter. a household staple in just four weeks. To learn more, visit odp.idaho.gov/family-dinner-night. Start your dinner journey tonight! Learn more and get started at thefamilydinnerproject.org/4week-program.