Knock Out Summer Meal-Planning with a Nutritious, Make-Ahead Solution

(Feature Impact) If your summer schedule is already crammed with cross-country trips, social events and activities for the kids, the last thing you likely want to think about is meal-planning.

Fueling up for all those fun moments that summer can bring requires a little extra energy, making North Carolina Sweetpotatoes a family-friendly solution that can enhance both flavor and nutrition in sweet and savory dishes. While you might not be ready to think about next week’s meal plans, these Sweetpotato Meal Prep Jars offer an easy way to give your brain a break.

They’re perfect for grab-and-go lunches during busy workweeks or quick bites over hectic weekends. Packed with beta-carotene antioxidants the body converts to vitamin A for healthy vision, immune defense and skin, sweetpotatoes are a delicious base ingredient. Plus, the fiber in sweetpotatoes supports digestion and steady energy, pairing well with satisfying, protein-packed beef and black beans.

When it’s time to eat, just dump the contents of the jars onto a plate and enjoy complementary flavors without the hassle. This ready-to-eat recipe includes a refreshing pico de gallo dressing that makes it feel like you’re enjoying a fresh-cooked meal.

Find more nutrition-boosting summer solutions at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Sweetpotato Meal Prep Jars
Recipe courtesy of the North Carolina Sweetpotato Commission
Prep time: 20 minutes
Cook time: 25 minutes
Servings: 3

Dressing:

• 1/4 cup pico de gallo
• 3 tablespoons sour cream
• 1/2 teaspoon taco seasoning

• 2 medium sweetpotatoes, chopped 
• olive oil
• 2 1/2 tablespoons taco seasoning, divided
• 1 pound ground grass-fed beef
• 1 can black beans, rinsed
• 1/2 cup cooked corn
• 1/2 cup pico de gallo
• 1/2 cup shredded cheese
• 2 cups romaine lettuce, chopped

1. To make dressing: In medium glass, whisk pico de gallo, sour cream and taco seasoning.
2. Preheat oven to 400 F.
3. Toss sweetpotatoes with olive oil and 1 tablespoon taco seasoning. Spread in even layer on baking sheet and bake 20-25 minutes, tossing halfway.
4. In skillet, brown beef with remaining taco seasoning.
5. Assemble three meal prep jars with dressing on bottom followed by black beans, corn, pico de gallo, cooked beef, cheese, sweetpotatoes and romaine.
6. To serve, dump from jars onto plates.

SOURCE:

North Carolina Sweetpotato Commission

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Last Updated on July 7, 2026 by Daily News Staff

Easy, Restaurant-Worthy Meals for Busy Days

(Feature Impact) When life gets busy, your home should be a place of reprieve, not extra stress – and that includes your kitchen. If you’re juggling work, chores, errands, hobbies, studies, a social life, caretaking or the other million-and-one things keeping your schedule full right now, the idea of spending an hour putting together a home-cooked meal might sound exhausting or downright impossible.

In seasons like this, rather than waiting for a table at your favorite restaurant or standing in line for takeout, turn to quick, easy recipes that offer nutritional balance and don’t skimp on flavor. By using pre-seasoned Minute Rice Cups – like the new, crave-worthy Garlic Parmesan to satisfy comfort cravings and Veggie Stir-Fry that lets you enjoy the flavor of takeout without the wait – you can have a flavorful base for your meals ready in 1 minute. You won’t even have to pull out the rice cooker or go scrounging in the spice cabinet.

If you’re craving a savory, cheesy dinner, this high-protein Garlic Parmesan Rice and Shrimp Skillet, ready in only 6 minutes, is an ideal choice for busy home chefs searching for that elusive balance between simple and sophisticated. Plus, the recipe can easily be adapted to your household’s tastes; try tossing some spinach or chickpeas into the skillet or swapping the shrimp for chicken or tofu.

To enjoy takeout flavors without the trip, opt for this restaurant-inspired Egg Roll in a Bowl recipe. Savor the umami notes of soy sauce and enjoy the convenience of tender onions, carrots and peas mixed into the stir-fry rice cup that forms the base of your meal. The toppings are what give this recipe its deconstructed egg roll vibe: flavorful sauteed cabbage joins crunchy wonton strips and a protein of choice for a bowl that comes together in just 20 minutes.

For more meal ideas to keep you going when life is moving quickly, visit MinuteRice.com.

Garlic Parmesan Rice and Shrimp Skillet

Prep time: 1 minute

Cook time: 5 minutes

Servings: 1-2

• 1          Minute Garlic Parmesan Rice Cup
  
• 1          tablespoon olive oil
  
• 8          ounces large shrimp, peeled and deveined
  
• 1          tablespoon lemon juice
  
• 1/4       teaspoon red pepper flakes
  
• 1          tablespoon fresh parsley, chopped
  
• lemon wedges, for garnish (optional)

1. Heat rice according to package directions.
2. In medium skillet, heat olive oil over medium heat. Add shrimp to skillet and cook until pink, about 3 minutes. Remove shrimp from skillet and set aside.
3. In same skillet, add rice, lemon juice and red pepper flakes. Stir to combine and heat through, 1 minute. Return shrimp and stir to combine.
4. Garnish with parsley. Squeeze lemon wedge over top, if desired, and serve.

Substitution: Use sauteed mushrooms or crispy tofu to make vegetarian.

Egg Roll in a Bowl

Prep time: 2 minutes

Cook time: 18 minutes

Servings: 2

• 1          Minute Veggie Stir-Fry Rice Cup
  
• 1/2       pound ground turkey or pork
  
• 1          cup coleslaw mix
  
• 1          garlic clove, minced
  
• 2          tablespoons soy sauce
  
• 1          teaspoon ginger, freshly grated
  
• 1/2       teaspoon sesame oil
  
• 1/2       cup fried wonton strips
  
• 2          tablespoons sweet and sour sauce

1. Heat rice according to package directions.
2. In large pan, cook meat over medium heat 10 minutes, or until browned and cooked through. Drain any excess grease.
3. Add coleslaw, garlic, soy sauce, ginger and sesame oil to pan. Cook 8 minutes, or until coleslaw is softened. Add rice during final 4 minutes.
4. Top with wonton strips, drizzle sweet and sour sauce and serve.

Tip: To add more vegetables, try mushrooms, bell peppers, snap peas or green onions. For extra spice, drizzle on sriracha or hot sauce of choice.

Source:

Minute Rice

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A Bold and Flavorful Al Fresco Favorite

(Feature Impact) Warm breezes that linger longer into the evening, wafting appetizing aromas through the air can only mean one thing: it’s patio season. From casual porch gatherings to full-fledged backyard dinners, dining al fresco calls for vibrant dishes packed with flavor.

Inspired by the bold flavors of Mexican street corn, or elotes, these Street Corn-Inspired Stuffed Sweetpotatoes can serve as a hearty vegetarian entree, a colorful side dish to pair with grilled fare or the centerpiece of a casual build-your-own dinner spread alongside chilled drinks and easy conversation with loved ones. Providing a naturally creamy base, sweetpotatoes serve as the open-faced vessel for fresh (or frozen) roasted corn, lime juice, mayo, Greek yogurt, cilantro, jalapeno and Parmesan or cotija cheese.  

Different from other potatoes using adjectives like white, red or russet to describe an entirely different vegetable, sweetpotatoes – one word as adopted by the National Sweetpotato Collaborators in 1989 to avoid confusion and make it part of the actual nomenclature rather than an adjective – are rich in vitamins A and C, minerals, antioxidants, fiber and potassium, all of which are good for overall health.

Find more recipes to elevate outdoor dining season at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Street Corn-Inspired Stuffed Sweetpotatoes 
Recipe courtesy of Crissy Caroll of Snacking in Sneakers on behalf of the North Carolina Sweetpotato Commission
Servings: 2

• 4 medium sweetpotatoes
• 2 tablespoons light or regular mayonnaise
• 2 tablespoons plain, nonfat Greek yogurt or light mayonnaise
• 1 lime, juice only
• 2 green onions, sliced1/3    cup chopped cilantro
• 1/3 cup fresh shredded Parmesan or cotija cheese
• 1 tablespoon butter
• 2 ears fresh corn on the cob, husked, corn removed from stalk or about 1 1/2 cups frozen or canned corn
• 1 jalapeno, seeds and pith discarded, minced
• 1 teaspoon minced garlic
• 1/4 teaspoon chili powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon salt

1. To cook sweetpotatoes: Use fork to poke holes and place on microwave-safe plate. Microwave potatoes 6-9 minutes, depending on size, until tender. Set aside.
2. In medium mixing bowl, mix mayonnaise, Greek yogurt and lime juice until well combined. Add green onions, cilantro and Parmesan; set aside.
3. Heat large skillet over medium heat. Add butter and melt. Add corn then cook 2 minutes.
4. Add jalapeno to skillet with corn, stir and cook 2 minutes.
5. Add garlic, chili powder, smoked paprika and salt. Stir and cook 1-2 minutes, until corn starts to lightly brown.
6. Remove from heat. Add skillet ingredients to bowl with mayo-yogurt mixture. Stir until well combined.
7. Slice cooked sweetpotatoes open and stuff with corn filling.

SOURCE:

North Carolina Sweetpotato Commission

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