Quality Family Meals

Quality Family Meals

By: Jacqueline Gomes, RDN

Quality family meals start with quality ingredients and good nutrition. Mealtime is a wonderful opportunity to strengthen family ties and pass on cultural traditions!

Family meals don’t have to be complicated, think soups, make-ahead casseroles, and sandwiches. Baked pasta dishes can be prepared on the weekends and heated throughout the week, they are easy to freeze too!

Remember to pack a variety of veggies into soup to create a powerfully nutritious meal.

Encouraging your kids to help prep meals will make it more likely for them to try new foods and will set the stage for a confident future cook.

Small children can do the following:

  • Snap the green beans, snap peas, or break the florets from broccoli and cauliflower.
  • Sprinkle herbs or other seasoning onto vegetables
  • Wash fruits and veggies before prepping or cooking
  • Tear lettuce leaves for salads and sandwiches
  • Mash the potatoes!

Today we’re taking our favorite time savor – the Rotisserie chicken, and turning it into a fun and healthy family meal.

Easy Chicken Tostadas

Easy Chicken Tostadas

Prep: 20 minutes

Bake: 10 minutes


  • 6 (8-inch) corn or flour tortillas
  • 2 to 3 cups shredded Rotisserie Chicken meat (warm before serving)
  • 2 cups salsa (any variety)
  • 1 to 1 ½ cups shredded Jack cheese
  • 2 ripe medium avocados, peeled, pitted and diced
  • ½ red onion, minced
  • Cilantro
  • 2 limes


  1. Preheat oven to 400 degrees F, cover a baking sheet with aluminum foil and spray with cooking spray.
  2. Lightly spray your tortillas with cooking spray and place on baking sheet. Bake until crisp, about 3 to 4 minutes.
  3. Remove from oven, top with shredded chicken, followed by salsa, avocado, red onion and cheese. Squeeze lime juice over tostada and enjoy immediately.

Recipe by Jacqueline Gomes, RDN