Central Valley Moms

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Jul23rd2012

Family Meals Matter: Berry recipes for the summer harvest

In addition to being National Ice Cream Month, July is National Berry Month in general and National Blueberry Month in particular. Roadside stands, groceries and farmers markets are likely to be filled with antioxidant- and fiber-rich blueberries, strawberries and raspberries. Celebrate these delicious foods with a “Berry Fresh and Flavorful” family meal menu this week.

Serve up the flavor with grilled chicken with blueberry mustard sauce, fresh vegetable salad and raspberry mango sundaes. Other fresh and flavorful recipes to enjoy this week include blueberry-ricotta pancakes and flaxseed and berries granola. 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, MealsMatter.org, 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)

GRILLED CHICKEN WITH BLUEBERRY MUSTARD SAUCE

4 tablespoons lemon juice, divided

4 boneless chicken breasts

2 teaspoons dry mustard

2 tablespoons honey

2 cups blueberries

3 tablespoons vegetable oil, divided

1 cup onion, finely chopped

2 tablespoons Dijon mustard

4 to 6 tablespoons white wine

1/4 teaspoons cinnamon

FRESH VEGETABLE SALAD

3 cups thinly sliced cucumbers

3/4 cup chopped red onion

1/2 cup pepper, green

1/2 cup pepper, sweet red

1/2 cup pepper, yellow

1/2 cup vinegar, cider

2 tablespoons sugar

RASPBERRY-MANGO SUNDAES

1 cup thawed frozen raspberries

2 tablespoons sugar

1/2 teaspoon lemon juice

4 scoops fat-free vanilla frozen yogurt

1 mango, diced

4 tablespoons chopped toasted nuts

BLUEBERRY-RICOTTA PANCAKES

1/2 cup whole wheat pastry flour

1/4 cup plus 2 tablespoons all-purpose flour

1 teaspoon sugar

1 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon freshly grated nutmeg

3/4 cup part-skim ricotta cheese

1 large egg

1 large egg white

1/2 cup nonfat buttermilk

1 teaspoon freshly grated lemon zest

1 tablespoon lemon juice

2 teaspoons canola oil, divided

3/4 cup fresh or frozen (not thawed) blueberries

FLAXSEED AND BERRIES GRANOLA

1 tablespoons ground flaxseed

1/2 cup strawberries, halved

1/2 cup low-fat granola

1/2 cup skim milk

GRILLED CHICKEN WITH BLUEBERRY MUSTARD SAUCE

4 tablespoons lemon juice, divided

4 boneless chicken breasts

2 teaspoons dry mustard

2 tablespoons honey

2 cups blueberries

3 tablespoons vegetable oil, divided

1 cup onion, finely chopped

2 tablespoons Dijon mustard

4 to 6 tablespoons white wine

1/4 teaspoons cinnamon

Preparation:

-Place washed chicken breast into Ziploc bag with 2 tablespoons of lemon juice, 2 teaspoons dry mustard, and 1 tablespoon vegetable oil.

-Place in refrigerator to marinate for 2 to 4 hours.

-When marinating is done, grill chicken over white-hot coals or the highest heat of your broiler.

-Note: Do not overcook; remove from grill while still tender. Chicken is done when juices are no longer running pink.

Sauce:

-Saute finely chopped onion in 2 tablespoons vegetable oil until translucent.

-Stir in Dijon mustard, white wine, blueberries, remaining lemon juice, 2 tablespoons of honey and cinnamon.

-Simmer over low heat until blueberries have softened and become tender.

-Slice grilled chicken diagonally and arrange on serving plate drizzled with blueberry mustard sauce.

FRESH VEGETABLE SALAD

3 cups thinly sliced cucumbers

3/4 cup chopped red onion

1/2 cup pepper, green

1/2 cup pepper, sweet red

1/2 cup pepper, yellow

1/2 cup vinegar, cider

2 tablespoons sugar

Preparation:

-In a large serving bowl, combine the cucumbers, onion and peppers.

-In a small bowl, whisk vinegar and sugar.

-Pour over vegetables; toss to coat.

-Chill until serving. Serve with a slotted spoon.

RASPBERRY-MANGO SUNDAES

1 cup thawed frozen raspberries

2 tablespoons sugar

1/2 teaspoon lemon juice

4 scoops fat-free vanilla frozen yogurt

1 mango, diced

4 tablespoons chopped toasted nuts

Preparation:

-Puree raspberries, sugar and lemon juice in a blender.

-Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts.

BLUEBERRY-RICOTTA PANCAKES

1/2 cup whole wheat pastry flour

1/4 cup plus 2 tablespoons all-purpose flour

1 teaspoon sugar

1 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon freshly grated nutmeg

3/4 cup part-skim ricotta cheese

1 large egg

1 large egg white

1/2 cup nonfat buttermilk

1 teaspoon freshly grated lemon zest

1 tablespoon lemon juice

2 teaspoons canola oil, divided

3/4 cup fresh or frozen(not thawed) blueberries

Preparation:

-Whisk whole wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl.

-Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth.

-Stir the dry ingredients into the wet ingredients until just combined.

-Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.

-Using a generous 1/4 cup for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes.

-Flip the pancakes and cook until golden brown, about 2 minutes more.

-Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.

FLAXSEED AND BERRIES GRANOLA

1 tablespoons ground flaxseed

1/2 cup strawberries, halved

1/2 cup low-fat granola

1/2 cup skim milk

Preparation:

-Place the flaxseed, berries, and granola in a small bowl, pour milk over and serve!

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

2012, Dairy Council of California

See more at www.MealsMatter.org

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