Aviva Goldfarb, founder of the online meal-planning service Six O’Clock Scramble, has devised a solid game plan for fall, when school activities really kick in. She has compiled research showing that kids and teens who share family dinners at least three nights a week are better off in lots of ways. You’ll be able to find a grocery list for each of the recipes featured in this space at www.familydinnerchallenge.com. And you can search The Washington Post’s Recipe Finder database for Goldfarb’s previous family-friendly recipes, using “Family Dinner Challenge” in the Advanced Search function.
Crab is a surprisingly nutrient-dense main component of this recipe; besides the protein, it contains selenium (an essential micronutrient) and Vitamin B12. At this time of year, you can find lump crabmeat priced up to $10 less than at the start of the summer. The yellow bell pepper, scallions and tomato add just the right amount of crunch and color. As an alternative, skip the tortillas and make the filling, which can be used to dress a salad, fill sandwiches or top crostini.
Serve with salsa and a quick saute of corn, onion and zucchini; find the recipe at www.familydinnerchallenge.com. From Goldfarb and Six O’Clock Scramble subscriber Nancy Bolen.
Lump Crab Quesadillas
Makes: 8 servings
1 medium tomato
1/2 yellow bell pepper
2 or 3 scallions
1/4 teaspoon kosher salt
1 pound jumbo-lump crabmeat
2 cups shredded Monterey Jack cheese (may substitute pepper Jack)
8 whole-wheat tortillas (soft-taco size; about 8 inches)
Place a baking sheet in the oven; preheat to 300 degrees.
Cut the tomato in half and discard the gel and seeds, if desired (they will make the quesadilla filling watery), then cut the tomato into small dice and place in a bowl. Add the following ingredients to the bowl as you prep them: Cut the yellow bell pepper half into small dice. Cut the scallions crosswise into thin slices (including dark-green parts, if desired). Cut the lime in half and squeeze all of its juice into the bowl, then add the salt.
Carefully pick over the crabmeat to remove any bits of cartilage or shell, then add to the bowl along with the cheese. Toss gently to incorporate.
Grease two medium skillets with cooking oil spray and place them over medium heat.
Place a tortilla in each skillet, then spread about one-eighth of the filling on top of each one. Fold the tortilla in half.
Repeat with a second tortilla in each skillet, filling and folding them over so their curved edges are pointed toward the outside of the skillet. Cook for 3 to 5 minutes, just until lightly browned on the bottom, then turn the quesadillas over and cook for 3 to 5 minutes. Use a wide spatula to transfer the quesadillas to the baking sheet in the oven.
Grease the skillets with more cooking oil spray if needed (off the heat), then repeat with the remaining tortillas and filling to cook the final batch of 4 quesadillas.
Cut each of the 8 warm quesadillas in half; serve right away.
Nutrition per serving: 300 calories, 23 g protein, 24 g carbohydrates, 13 g fat, 7 g saturated fat, 75 mg cholesterol, 700 mg sodium, 3 g dietary fiber, 3 g sugar