Back-to-school lunches made easy

With school back in session, parents are once again faced with one of the week’s most persistent questions: What am I packing for lunch tomorrow? Between early mornings, work, school runs and everything in between, finding meals that are quick enough to prepare, nutritious enough to keep children going, and tasty enough to actually come home eaten can be a balancing act.

For executive chef and HEART/NSTA Trust TVET ambassador Volae Williams, a good school lunch does not have to be complicated or expensive. Instead, he believes the focus should be on balance, combining protein, quality carbohydrates, fruits or vegetables, and healthy fats where possible, to give children the sustained energy they need throughout the school day.

But nutrition is only half the equation. “A beautifully balanced lunch doesn’t help if it comes home untouched,” Williams said. His approach is to make healthy food appealing, colourful, flavourful and familiar, while gradually introducing children to different ingredients and flavours. Rather than completely changing the foods youngsters already enjoy, he encourages parents to make small improvements and involve children in what goes into their lunchboxes.

With busy parents in mind, Williams has put together three practical options — yardy beef balls and spaghetti with sautéed mixed vegetables, cheesy bolognese with shell pasta, and sweet and sticky chicken — that can take some of the guesswork out of the school week. Many of the components can be prepared ahead or cooked in batches, an approach he says can save valuable time without sacrificing freshness. And, if every lunch is not picture-perfect, Williams says parents should not put unnecessary pressure on themselves. “Consistency is more important than perfection.”

Yardy beef balls and spaghetti with sautéed mixed vegetables

Prep time: 20 minutes

Cook time: 40 minutes

Serves: 4 (three beef balls per serving)

Ingredients

½lb minced beef, thawed

½tbsp mild jerk seasoning

¼tsp browning

½tbsp Maggi All-Purpose Seasoning

½ small egg, beaten

4tbsp breadcrumbs

½ pack spaghetti

2½ cups Prego Roasted Garlic & Herbs Tomato Sauce

½tsp sugar

1 cup frozen California mixed vegetables (¼ cup per serving)

1½tbsp vegetable oil

Directions

Yardy beef balls

Place the thawed minced beef in a bowl. Add the jerk seasoning, browning, Maggi All-Purpose Seasoning, egg and breadcrumbs, then gently mix until combined.

Using clean, gloved hands, gently work the mixture until the fat softens slightly and the ingredients are well incorporated.

Shape the mixture into 12 evenly sized balls, approximately half the size of a golf ball.

Heat 1½ tablespoons of vegetable oil in a small non-stick pan over medium heat. Sear the beef balls evenly until cooked through, approximately 18 minutes.

Spaghetti

Bring six cups of water and one tablespoon of salt to a rapid boil.

Add the spaghetti. As it begins to soften, gently bend it into the water using tongs or a fork.

About five minutes into cooking, separate the strands to ensure they cook evenly and do not stick.

Cook for approximately 15 minutes or until al dente.

Drain and rinse under cold running water. Lightly oil and set aside.

Tomato sauce

Pour the tomato sauce into a pot and bring to a gentle simmer.

Stir in the sugar, then remove from the heat.

Chef’s tip: The beef balls can be portioned and stored in the refrigerator or freezer for use the following week. Pre-portion 3 beef balls per serving. To assemble, place the pasta in the lunch container first, top with the beef balls and tomato sauce, and serve the vegetables on the side. Garnish with dried parsley.

Cheesy bolognese with shell pasta

This dish offers the flavours of lasagne, without the hassle of creating layers. Pasta, tomato sauce, cheese, beef and vegetables come together for a balanced, tasty and easy-to-prepare school lunch.

Prep time: 10 minutes

Cook time: 35 minutes

Serves: 4

Ingredients

½lb minced beef

½tbsp green seasoning

½tbsp Maggi All-Purpose Seasoning

12tbsp shredded white and yellow cheddar cheese blend (3 tbsp per serving)

3tbsp Parmesan cheese

7oz pack macaroni shells (3 oz cooked pasta per serving)

1 small plum tomato, medium diced

¼ medium green sweet pepper, medium diced

2½ cups Prego Roasted Garlic & Herbs Tomato Sauce

1 cup frozen California mixed vegetables (¼ cup per serving)

1tbsp vegetable oil

Directions

Bolognese sauce

Place the thawed minced beef in a bowl and season with the green seasoning and Maggi All-Purpose Seasoning.

Heat 1 tablespoon of vegetable oil in a pan over medium heat.

Add the seasoned beef and, while searing, break it apart with a fork to prevent clumping.

Cook for 12 minutes, then add the tomato and sweet pepper and stir.

Add the tomato sauce and allow to simmer for 10 minutes.

Shell pasta

Bring 4 cups of water and one tablespoon of salt to a rapid boil.

Add the pasta and allow it to begin softening.

About 5 minutes into cooking, stir to separate the shells and prevent sticking.

Cook for approximately 15 minutes or until al dente.

Drain and rinse under cold running water. Lightly oil and set aside.

Chef’s tip: Once cooked, the meal can be portioned and stored for easy packing during the week. Combine the meat sauce, vegetables, Parmesan cheese and half of the shredded cheese with the pasta. Portion into lunch containers and top with the remaining cheese. The meal can be pre-packed into3 or 4 individual portions and refrigerated. Reheat before school and pack appropriately to help keep it warm until lunchtime.

Sweet and sticky chicken

Simple yet tasty with a little Asian inspiration, this dish gives children an opportunity to experience different flavours while remaining quick and practical enough to prepare for a school-day lunch.

Prep time: 25 minutes

Cook time: 35 minutes

Serves: 4

Ingredients

3 large boneless chicken thighs, thawed and cut in half

1tbsp Maggi All-Purpose Seasoning

2tbsp low-sodium soy sauce

1tbsp sesame oil

1½ cups jasmine rice

1tsp salt

2 cups water

1½tbsp vegetable oil

Sauce

¼ cup sweet chilli sauce

1tbsp soy sauce

Directions

Place the cleaned, cut chicken thighs in a mixing bowl. Season with 2 tablespoons of soy sauce, sesame oil and Maggi All-Purpose Seasoning. Allow to marinate for 15 minutes.

Preheat the oven to 350°F.

Rinse the rice and place it in a pot with 2 cups of water and one teaspoon of salt. Set over medium heat and bring to a gentle boil.

Boil for 4 minutes, then reduce the heat to low, cover and steam for 15 minutes.

Once the oven is preheated, place the marinated chicken in the oven and bake for 15 minutes.

Remove the chicken from the oven. Heat 1½ tablespoons of vegetable oil in a non-stick pan and sear the chicken until golden.

Add the sweet chilli sauce and 1 tablespoon of soy sauce. Increase the heat and cook until the sauce becomes sticky and coats the chicken.

nyoka.manning@gleanerjm.com