Enjoying traditional foods with family and friends make the winter holidays special. Now more than ever, balanced family meals can – and should – be part of your healthy holiday strategy. Instead of calling out seasonal treats to avoid, we suggest you focus on what to eat before you head out to holiday events or parties.

Make time to eat balanced meals together as a family, even during the busy holiday season. As long as you’ve had a balanced meal with foods from all the food groups, don’t worry too much about an extra cookie or sweet here or there. By keeping the focus on balanced meals, you’ll be less likely to fill up on holiday sweets.

Before you head out to holiday festivities, whip up a balanced family meal of Chicken Parmesan Subs, Orange Glazed Carrots and Best-ever Applesauce. Keep fast family meals on the menu all week long with Cheesy Tuna Melts, Lickety-Split Lasagna Soup, Cheese and Fruit Kabobs and Oven Roasted Broccoli.

Follow the Twitter hashtag #EatBetter2Gether for family meal updates and register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, Meals Matter, maintained by registered dietitian moms with Dairy Council of California.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

CHICKEN PARMESAN SUBS

One-half cup all-purpose flour

One-half teaspoon Kosher salt

One-half teaspoon freshly ground pepper

1 pound boneless, skinless chicken breasts

4 teaspoons extra-virgin olive oil, divided

2 6-ounce bags baby spinach

1 cup marinara sauce, preferably low-sodium

One-quarter cup grated Parmesan cheese

One-half cup shredded part-skim mozzarella

4 Soft whole-wheat sandwich rolls, toasted

ORANGE GLAZED CARROTS

1 pound baby carrots

One-quarter cup orange juice

One-quarter cup brown sugar

2 tablespoons unsalted butter

Pinch of salt and pepper (optional)

BEST-EVER APPLESAUCE

4-6 medium apples, unpeeled, cored and quartered

1 teaspoon ground cinnamon

One-quarter teaspoon ground nutmeg

2 tablespoons fresh lemon juice

FEATURED FAMILY MEAL

Chicken Parmesan Subs

http://www.MealsMatter.org/recipes-meals/recipe/35229

1/2 cup all-purpose flour

1/2 teaspoon Kosher salt

1/2 teaspoon freshly ground pepper

1 pound boneless, skinless chicken breasts (two large breasts cut into four portions or four small breasts)

4 teaspoons extra-virgin olive oil, divided

2 6-ounce bags baby spinach

1 cup marinara sauce, preferably low-sodium (see tip)

1/4 cup grated Parmesan cheese

1/2 cup shredded part-skim mozzarella

4 soft whole-wheat sandwich rolls, toasted

Preparation

1. Position oven rack in top position; preheat broiler.

2. Combine flour, salt and pepper in a shallow dish. Place chicken between two large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even \-inch thickness. Dip the chicken in the flour mixture and turn to coat.

3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.

4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Cook’s Notes

Tip: Refrigerate leftover marinara sauce for up to 1 week or freeze for up to 3 months.

Orange Glazed Carrots

http://www.MealsMatter.org/recipes-meals/recipe/62475

1 pound baby carrots

1/4 cup orange juice

1/4 cup brown sugar

2 Tablespoon unsalted butter

Pinch of salt and pepper (optional)

Preparation

Place Carrots in a shallow sauce pan and cover with water. Boil until tender. Drain. Return carrots to sauce pan, pour juice over top, mix well to coat all carrots. Simmer 5minutes.

Stir brown sugar, butter, salt, and pepper (optional) into carrots. Cook until butter and sugar melts. Drain and serve.

Cook’s notes: After draining, you can add a sprinkle of cinnamon.

Best-Ever Applesauce

http://www.MealsMatter.org/recipes-meals/recipe/74104

4-6 medium apples, unpeeled, cored and quartered

1 teaspoon ground cinnamon

One fourth teaspoon ground nutmeg

2 Tablespoons fresh lemon juice

Preparation

Place all ingredients in a large Ziploc bag. Toss well to distribute evenly. Place in freezer for at least four hours. Remove from freezer and allow to thaw for an hour or more. Gently rub skin from frozen apples and place apple pulp into a glass serving bowl. Mash with a fork or potato masher. Serve cold.

Other Featured Recipes

Cheesy Tuna Melts

http://www.MealsMatter.org/recipes-meals/recipe/48394

1 (6 ounce) can tuna, drained

1/3 cup chopped celery

2 tablespoons mayonnaise

1 pinch salt

4 English muffins, split and toasted

8 slices ripe tomato

8 slices Cheddar cheese

Preparation

Preheat oven to broil.

In a bowl, mix together tuna, celery, mayonnaise and salt. Spread tuna mixture onto the toasted muffin halves and place them on a baking sheet. Top each half with a slice of tomato and a slice of cheese.

Broil until cheese is melted, about 3 to 5 minutes.

Lickety-Split Lasagna Soup

http://www.MealsMatter.org/recipes-meals/recipe/9210

1 lb. ground beef

1 medium onion, chopped

2 (14-1/2 oz.) cans diced tomatoes

1 (15 oz.) can tomato sauce

1 (14-1/2 oz.) can beef broth

1 1/2 cups water

1 tablespoon brown sugar

2 teaspoons dried basil

2 teaspoons dried oregano

1 teaspoon salt

1 teaspoon dried thyme

2 cups mini lasagna noodles (American Beauty) or rotini pasta

1/4 cup grated Parmesan cheese

1 1/2 cups finely shredded mozzarella cheese

Preparation

Brown ground beef in Dutch oven or stockpot; drain. Add onions, diced tomatoes and tomato sauce. Stir in beef broth, water, brown sugar and four spices listed. Bring to a boil and add mini lasagna noodles or pasta. Reduce heat and simmer for 20 minutes, stirring occasionally. Stir in Parmesan cheese. Garnish each bowl with mozzarella cheese. Makes 6 to 8 servings.

Cook’s Notes: Reduce the sodium in this dish with any or all of these options: use reduced-sodium beef broth, choose reduced-sodium tomato sauce and/or reduce or omit the teaspoon of added salt.

Cheese and Fruit Kabobs

http://www.MealsMatter.org/recipes-meals/recipe/16533

3 oz. cheese, cubed (any variety)

1 cup strawberries, quartered

1 cup grapes

1 apple, sliced into bite-sized pieces

1 kiwi, sliced

1/2 cup nonfat fruit yogurt (any flavor) or nonfat pudding

Preparation: Wash fruits; cut and dice them. Dice cheese. Place all ingredients on skewers, according to preference. Arrange on a small plate with yogurt or pudding in center for dipping.

Oven Roasted Broccoli

http://www.MealsMatter.org/recipes-meals/recipe/86123

1 lb. broccoli, rinsed and trimmed

2 Tablespoons olive oil

2 cloves garlic, minced

1/2 teaspoon Kosher salt

1/4 teaspoon fresh ground black pepper

1/3 cup Panko bread crumbs

1/4 cup finely grated Parmesan

Preparation

Preheat oven to 425 degrees Fahrenheit.

Cut the broccoli florets into bite-sized pieces. Cut the stalk into 1/8 inch thick round slices. Place the broccoli into a mixing bowl and toss with the olive oil, garlic, kosher salt and pepper and set aside.

Spread the Panko into a 13×9 inch metal cake pan and place into the oven for 2 minutes or until lightly toasted. Remove the Panko from the oven and add to the bowl with the broccoli mixture. Toss to combine. Return the mixture to the cake pan, place in the oven and roast just until the broccoli is tender, 8-10 minutes. Remove from the oven, toss in the cheese and serve immediately.

For more healthy meal planning made simple, go to www.mealsmatter.org

Dairy Council of California, MealsMatter.org.