Central Valley Moms

Food

Feb4th2013

Family Meals Matter: We’re sweet on family meals

Studies show that children who frequently eat family meals have better communication with and feel more connected to family members. That’s really sweet, isn’t it?

With Valentine’s Day around the corner, we’ve selected family meal recipes with foods from all the food groups that are also very sweet. That is, the recipes either contain something sweet in the name or sport Valentine’s hues when prepared. We can’t help it; we’re sweet on healthy, balanced family meals.

Enjoy a sweet family feast this week with Grilled Honey Mustard Chicken with Toasted Almonds, Glazed Sweet Potatoes and California Dried Plums with Ginger and Honey-Orange Arborio Rice Pudding.

Build “sweet” and healthy family meals all week long around recipes like Sweet Apricots and Roasted Chicken in Pasta, Strawberry Banana Blast, Beet Salad in Yogurt Sauce and Toasty Cheese Bruschetta.

“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit: http://www.healthyeating.org .

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

GRILLED HONEY MUSTARD CHICKEN WITH TOASTED ALMONDS

1/4 cup Dijon mustard

3 tablespoons honey

1 tablespoon lemon juice

1 clove garlic, crushed

4 boneless, skinless chicken breasts

1/4 cup sliced almonds, toasted

GLAZED SWEET POTATOES AND CALIFORNIA DRIED PLUMS WITH GINGER

2 pounds (3 medium) sweet potatoes, unpeeled

1 cup (6 ounces) pitted California dried plums

1 tablespoon vegetable oil, plus extra for oiling baking dish

3/4 cup freshly squeezed orange juice

1 tablespoon honey

1 tablespoon orange zest

1/2 teaspoon salt

1/4 teaspoon cinnamon

4 teaspoons chopped crystallized ginger

HONEY-ORANGE ARBORIO RICE PUDDING

1/2 cup Arborio rice

3 cups milk

zest of 2 medium oranges (cut into large strips)

1 cup heavy cream

1/4 cup sugar

1/4 cup honey

1 large whole egg

1 egg yolk

1/2 teaspoon vanilla extract

1/2 teaspoon salt

FEATURED FAMILY MEALS:

GRILLED HONEY MUSTARD CHICKEN WITH TOASTED ALMONDS

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/48009/grilled-honey-mustard-chicken-w-toasted-almonds.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 4

Actual Cooking Time: 15 to 30 minutes

Ingredients:

1/4 cup Dijon mustard

3 tablespoons honey

1 tablespoon lemon juice

1 clove garlic, crushed

4 boneless, skinless chicken breasts

1/4 cup sliced almonds, toasted

Preparation:

1. Blend mustard, honey, lemon juice and garlic in a small bowl

2. Grill or broil chicken 6 inches from heat source for 10-15 minutes, turning occasionally and brushing with mustard mixture frequently. Do not brush during last 5 minutes of grilling or broiling. Sprinkle with almonds before serving.

Cook’s Notes: I may try dividing the sauce in half and marinating the chicken so the flavor has time to really get into the chicken.

GLAZED SWEET POTATOES AND CALIFORNIA DRIED PLUMS WITH GINGER

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/70866/glazed-sweet-potatoes-and-california-dried-plums-with-ginger.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 6

Actual Cooking Time: 1 hour

Ingredients:

2 pounds (3 medium) sweet potatoes, unpeeled

1 cup (6 ounces) pitted California dried plums

1 tablespoon vegetable oil, plus extra for oiling baking dish

3/4 cup freshly squeezed orange juice

1 tablespoon honey

1 tablespoon orange zest

1/2 teaspoon salt

1/4 teaspoon cinnamon

4 teaspoons chopped crystallized ginger

Preparation:

1. Heat oven to 350 degrees. Cut each sweet potato into 4 wedges, lengthwise; cut each wedge in half across.

2. Place sweet potatoes and dried plums in lightly oiled baking dish large enough to hold potatoes in one layer.

3. In small bowl, whisk together orange juice, honey, oil, zest, salt and cinnamon; pour evenly over sweet potatoes and prunes. Sprinkle with ginger.

4. Cover with foil; bake for 45 minutes.

5. Increase oven temperature to 425 degrees. Remove foil; baste sweet potatoes with juices from baking dish. Bake about 10 minutes or until sweet potatoes are tender and glazed.

Cook’s Notes: To learn more about California dried plums and to obtain additional recipes, visit http://www.californiadriedplums.org

HONEY-ORANGE ARBORIO RICE PUDDING

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/72360/orange-honey-arborio-rice-pudding.aspx

Total Preparation Time: 15 to 30 minutes

Number of Servings: 4

Actual Cooking Time: 1 hour

Ingredients:

1/2 cup Arborio rice

3 cups milk

zest of 2 medium oranges (cut into large strips)

1 cup heavy cream

1/4 cup sugar

1/4 cup honey

1 large whole egg

1 egg yolk

1/2 teaspoon vanilla extract

1/2 teaspoon salt

Preparation:

1. Combine the rice, 2 1/2 cups milk and zest from 1 orange in a heatproof mixing bowl set over a large pot of simmering water. Cover and cook, stirring occasionally, until the rice is tender and most of the liquid is absorbed, 50 to 60 minutes. Remove the orange zest and set rice aside.

2. In a small saucepan, heat the heavy cream with the remaining 1/2 cup milk and zest until just simmering.

3. Beat the sugar, honey and egg and yolk together and add the hot milk mixture in a slow stream while whisking constantly.

4. Return the mixture to the saucepan. Cook, while stirring constantly, over medium heat until the mixture thickens to a custard and coats the back of a spoon.

5. Immediately strain the custard over the rice. Discard the zest. Add the vanilla and salt and stir to mix. Cool and store refrigerated in an airtight container. Let pudding warm slightly at room temperature before serving.

Cook’s Notes:

To reduce the fat in this recipe, use low-fat milk.

ADDITIONAL RECIPES

SWEET APRICOTS AND ROASTED CHICKEN IN PASTA

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7305/sweet-apricots-and-roasted-chicken-in-pasta.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 4

Actual Cooking Time: 15 to 30 minutes

Apricots and chicken make a unique combination. Use pre-cooked, pre-sliced chicken breast to save time.

Ingredients:

1 (19 ounce) package uncooked bow tie noodles

1 1/2 cups low-fat milk

2 chicken breast halves, boned, skinned, roasted and sliced

1 can (17 ounces) California apricot halves, drained and quartered, or three-quarters of a pound fresh apricots

1/3 cup chopped green onions

2 tablespoons butter

salt and pepper

Preparation:

1. Cook noodles according to package directions; drain.

2. In medium saucepan, simmer milk for 4 minutes. Add chicken, apricots, onions and butter; continue simmering for 2 minutes.

3. Pour over pasta in large bowl; toss gently to coat. Season with salt and pepper to taste. Serve immediately.

STRAWBERRY BANANA BLAST

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/12237/strawberry-banana-blast.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 2

Actual Cooking Time: No cooking required

This strawberry banana smoothie has a delicious hint of chocolate hidden inside.

Ingredients:

1 cup low-fat milk

8 ounces frozen sliced and sweetened California strawberries, thawed

8 ounces ice

2 ounces frozen fat free yogurt

1/2 banana

2 tablespoons chocolate-flavored syrup

Preparation:

In blender container combine ingredients. Blend until smooth.

BEET SALAD IN YOGURT SAUCE

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/59850/beet-salad-in-yogurt-sauce.aspx

Total Preparation Time: 15 to 30 minutes

Number of Servings: 6

Actual Cooking Time: 15 to 30 minutes

Although I still sometimes cook beets by boiling them or baking them, I’ve come to prefer doing them in a microwave. They can take as long as 1 1/2 hours to get tender when cooked conventionally, but in the microwave, they require only 20 minutes or less. In this recipe, the creamy yogurt-based dressing takes on a beautiful pink color from the beets.

Adapted from “Jacques Pepin’s Simple and Healthy Cooking,” by Jacques Pepin (Rodale Books, out of print.)

Ingredients:

3 medium beets with tops removed (1 pound)

1/2 cup water

1/4 cup plain nonfat yogurt

1 tablespoon chopped fresh dill or cilantro leaves

1/2 tablespoon red wine vinegar

1 teaspoon sugar

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

Preparation:

1. To protect your hands from stains when handling cut raw or cooked beets, slip on plastic gloves or small plastic bags.

2. Place the beets and water in a microwave-safe glass bowl, loosely cover with plastic wrap and place the bowl in a microwave oven. Cook on high for 18 to 20 minutes, until the beets are tender when pierced with the point of a sharp knife. (Alternatively, place the beets in a saucepan with cool tap water to cover and bring the water to a boil over high heat. Cover, reduce the heat to low and cook the beets for 1 1/4 hours, or until they are tender when pierced with the point of a sharp knife.) Set aside until cool enough to handle.

3. Peel the beets and cut into slices 3/8-inch thick.

4. Combine the yogurt, dill or cilantro, vinegar, sugar, salt and pepper in a bowl large enough to hold the beets. Add the beet slices while they are still lukewarm and mix thoroughly. Serve at room temperature.

TOASTY CHEESE BRUSCHETTA

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/23405/toasty-cheese-bruschetta.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 8

Actual Cooking Time: less than 15 minutes

Enjoy a traditional Italian treat that is a good source of calcium.

Ingredients:

1 small tomato, diced

1 teaspoon balsamic vinegar

1 tablespoon snipped fresh basil

1 clove garlic, minced

18 baguette slices, diagonally cut

1 tablespoon extra virgin olive oil, divided

5 ounces of prepared tomato & basil fresh mozzarella cheese, thinly sliced

Preparation:

1. Stir together tomatoes, vinegar, basil and garlic in a small bowl; set aside.

2. Brush baguette slices with olive oil. Grill over medium heat for 1-2 minutes or until toasty on one side.

3. Remove from grill and place a thin slice of cheese and a small spoonful of tomato mixture on the untoasted side of each baguette slice.

4. Place a foil baking sheet or a double-thick layer of heavy duty foil on grill. Place bread slices on foil and cook for 5-7 minutes or until cheese is melted.

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

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� 2013, Dairy Council of California

See more at www.healthyeating.org

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