Meals eaten as a family don”t have to be complicated

Children eat more fruits and vegetables and fewer snack foods when they eat family meals. They consume more important nutrients – calcium and fiber, iron and vitamin C – and eat less fat when they eat meals with the family.

In addition, they lead healthier lifestyles. Studies show that in addition to better nutritional intake, children are more likely to do better in school and be less inclined to abuse alcohol, tobacco and drugs when they eat family meals.

Even without the studies, parents often know intuitively that families benefit from eating together.

What has come to surprise me recently is what makes up a family meal.

For many years, I thought these meals consisted of an entree and two sides. It seemed that the most important element to the family meal, however, was knowing in the morning what you were serving that night. Otherwise, it wasn’t really a meal.

But recently, I let fate take its course. I set the plates on the counter and started filling them up. I realize that doesn’t take much planning or effort. Apple slices and store-bought barbecue on buns can make a meal.

This point was driven home when I had a friend express interest in partaking of another family dinner, a taco salad that consisted of salad from a bag, chips from a bag, salsa from a jar and homemade chili.

In fact, it seems that the most important aspect of family dinner is the table – the napkins, plates, silverware and drinks at each place. Once everyone is sitting and the plates have food on them, it looks exactly like a family dinner, regardless of how much I’ve planned or how much time I’ve spent cooking.

Of course, to get those better nutrients, it’s important to have nutritious foods – low-fat milk, peeled baby carrots from a bag and frozen meatballs with jarred pasta sauce – on hand.

What follows is an easy family meal, but remember that the children benefit from family presence no matter what is on the plate.

Greek Chicken Tenders

1 1/2 pounds (more or less) chicken tenders

1 lemon

1 teaspoon dried oregano

3/4 teaspoon salt

1/2 teaspoon (freshly ground) pepper

2 tablespoons olive oil

Spread chicken tenders on a dinner plate or other wide dish. Grate lemon rind (yellow part only) over the chicken, then cut the lemon in half and squeeze juice over all. Sprinkle with dried oregano, salt and pepper.

Heat olive oil in a wide skillet over medium-high heat. Add tenders, and cook, stirring, about eight to 10 minutes, or until tenders are heated through. Serve with orzo (rice-shaped pasta) or rice and a chopped salad of purple onion, cucumbers, red pepper and feta cheese, or green vegetable of choice.

Note: Substitute pork for the chicken if you like. Buy boneless pork loin chops and cut them in strips.

Yield: 4 servings

Nutrition per serving: 335 calories, 13 grams fat (35 percent fat calories), 53 grams protein, 1 gram carbohydrate, no fiber, 560 milligrams sodium.