Central Valley Moms

Family News, Food

83252904
Feb11th2013

Family Meals Matter: Heart Healthy Recipes

For the third year in a row, US News & World Report named the Dietary Approaches to Stop Hypertension (DASH) the top diet in the country. Originally developed to counteract high blood pressure, the DASH diet is an overall balanced, low-sodium eating pattern that depends on nutrients like potassium, calcium, protein, and fiber.

During National Heart Month, serving family meals and recipes that follow the DASH eating pattern is an excellent way to care for those closest to your heart. This top-ranked eating pattern is rich in variety and flavor thanks to plenty of low-fat or fat-free Milk + Milk Products; Vegetables; and Fruits. For more information, read about DASH- the dietary pattern that improves health on HealthyEating.org or go directly to the page on DASH, http://bit.ly/XWKG4g .

Since we love heart-healthy family meals, we followed the DASH pattern to select a family meal of Chicken with Feta Sauce, Basil Green Beans and Raspberry-Mango Sundaes. Enjoy other recipes that fit into the DASH eating plan all week long, like Creamy Citrus Pasta, Scalloped Parmesan Potatoes, Sunny Chicken Salad and Salmon Corn Chowder with Quick & Healthy Cornbread.

“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 our new website, HealthyEating.org .

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

CHICKEN WITH FETA SAUCE

4 4-ounce skinless, boneless chicken breasts

2 tablespoons balsamic vinegar

1/2 teaspoon ground thyme

2 teaspoons olive oil

1 tablespoons, plus 1 1/2 teaspoons all-purpose flour

One-half teaspoon ground oregano

1 cup fat-free milk

1 cup thawed frozen broccoli, carrot and cauliflower medley

1/3 cup crumbled peppercorn flavored or plain feta cheese

1 teaspoon fresh lemon juice

2 cups hot cooked orzo or white rice

BASIL GREEN BEANS

2 cups frozen French-style green beans

2 teaspoons butter or margarine

1/2 teaspoon dried basil

1/2 teaspoon lemon-pepper seasoning

Salt to taste, optional

RASPBERRY-MANGO SUNDAE

1 cup thawed frozen raspberries

2 tablespoons sugar

1/2 teaspoon lemon juice

4 scoops of nonfat vanilla frozen yogurt

1 mango, diced

4 tablespoons chopped toasted nuts

FEATURED FAMILY MEAL RECIPES

CHICKEN WITH FETA SAUCE

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/46080/chicken-w-feta-sauce-weight-watchers.aspx

Total Preparation Time: 15 to 30 minutes

Number of Servings: 4

Actual Cooking Time: 15 to 30 minutes

A lesson from the Greeks is learned in this fortuitous pairing of olive oil, oregano and feta cheese.

Ingredients:

4 4-ounce skinless, boneless chicken breasts

2 tablespoons balsamic vinegar

1/2 teaspoons ground thyme

2 teaspoons olive oil

1 tablespoons, plus 1 1/2 teaspoons all purpose flour

1/2 teaspoon ground oregano

1 cup fat-free milk

1 cup thawed frozen broccoli, carrot and cauliflower medley

1/3 cup crumbled peppercorn flavored or plain feta cheese

1 teaspoon fresh lemon juice

2 cups hot cooked orzo or white rice

Preparation:

1. On a sheet of wax paper, sprinkle the chicken with vinegar and thyme. In a large non-stick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 min. on each side. Transfer to plate.

2. Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in veggies and cheese and lemon juice. Reduce the heat and simmer until cheese melts, about 2 minutes. Place the rice on a large platter; top with chicken. Spoon the sauce over the chicken.

BASIL GREEN BEANS

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7801/basil-green-beans.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 4

Actual Cooking Time: less than 15 minutes

Ingredients:

2 cups frozen French-style green beans

2 teaspoons butter or margarine

1/2 teaspoon dried basil

1/2 teaspoon lemon-pepper seasoning

Salt to taste, optional

Preparation:

Combine all ingredients in a saucepan. Cover and bring to a boil. Reduce heat; simmer for 6-8 minutes or until beans are tender.

RASPBERRY-MANGO SUNDAES

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/94524/raspberry-mango-sundae.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 4

Actual Cooking Time: no cooking required

Make extra raspberry sauce to have on hand for making raspberry sodas or for drizzling on angel food cake.

Ingredients:

1 cup thawed frozen raspberries

2 tablespoons sugar

1/2 teaspoon lemon juice

4 scoops of nonfat 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.

ADDITIONAL RECIPES

CREAMY CITRUS PASTA

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35929/creamy-citrus-pasta.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 4

Actual Cooking Time: less than 15 minutes

Ingredients:

2 teaspoons unsalted butter

1 cup evaporated skim milk

1 tablespoons lemon juice

1/4 teaspoon orange extract

1/4 teaspoon lemon peel

1/4 teaspoon orange peel

2 tablespoons, plus 2 teaspoons grated Parmesan cheese

Salt and pepper

2 3/4 cups penne pasta, cooked

Preparation:

In a nonstick skillet over medium heat, mix all ingredients except the cheese, pepper, salt and pasta. Stir constantly until heated through. Add the cheese, pepper and salt and heat a few more minutes. Add the sauce to the cooked pasta and serve.

SCALLOPED PARMESAN POTATOES

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35936/scalloped-parmesan-potatoes.aspx

Total Preparation Time: 15 to 30 minutes

Number of Servings: 6

Actual Cooking Time: 1 hour

Ingredients:

6 medium potatoes (2 1/4 pounds)

1 1/2 cups fat-free milk

2 tablespoons dried minced onion

6 tablespoons Parmesan cheese

1 tablespoon corn starch

1 teaspoon garlic powder

Pinch nutmeg

Black pepper to taste

Preparation:

Preheat oven to 350 degrees. Rinse the potatoes under cool running water to remove dirt. Peel half of the potatoes then slice all very thin. Arrange potatoes in a large bake-proof casserole dish. Mix the remainder of the ingredients in a medium-sized mixing bowl then pour over the potatoes. Bake uncovered until potatoes are tender, about 1 hour. Serve hot.

SUNNY CHICKEN SALAD

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35924/sunny-chicken-salad.aspx

Total Preparation Time: less than 15 minutes

Number of Servings: 4

Actual Cooking Time: no cooking required

Ingredients:

2 cups cooked rice, cooled

2 cups cantaloupe, cubed

1 1/2 cups cooked chicken breast, cubed

1/4 cup fresh mint, finely chopped

1/4 cup fresh parsley, finely chopped

1 clove garlic, finely chopped

1/2 lb. plain nonfat yogurt

4 lettuce leaves

Preparation:

Mix together first 3 ingredients in a bowl. Combine next 4 ingredients in another bowl. Gently stir yogurt mixture into rice mixture until well combined. Cover and refrigerate at least 2 hours, until chilled. Serve lettuce on individual plates topped with chicken salad.

SALMON CORN CHOWDER WITH QUICK & HEALTHY CORNBREAD

http://HealthyEating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/62058/salmon-corn-chowder-with-quick-healthy-corn-bread.aspx

Total Preparation Time: 15 to 30 minutes

Number of Servings: 8

Actual Cooking Time: 45 minutes

Ingredients:

CHOWDER

2 medium Russet or Idaho potatoes, peeled

2 carrots, peeled

Olive oil cooking spray

1 stalk celery, diced

1 medium yellow or white onion, diced

1 teaspoon extra-virgin olive oil

3 tablespoon whole-wheat flour

1 cup skim milk

1 32-ounce container low-sodium chicken broth

2 6-ounce cans salmon packed in water, without bones or skin

2 cups corn, freshly shucked or frozen

1 to 2 teaspoons paprika

Sea salt, to taste

Fresh ground black pepper, to taste

1 tablespoon dill, finely minced

CORNBREAD

1 cup whole wheat flour

1 cup stone-ground cornmeal

1 tablespoon baking powder

2 egg whites, whisked

1 cup skim milk

1 teaspoon paprika

Olive oil cooking spray

Preparation:

CHOWDER

1. Place potatoes and carrots in a medium saucepot; cover with water. Boil over medium-high heat for 8-10 minutes. Drain potatoes & carrots in colander and pour cold water over. Let cool for 5 minutes. Remove potatoes & carrots and dice.

2. Meanwhile, preheat large stockpot over medium-high heat for 2 minutes. Mist with cooking spray. Add celery and onion and saute for 2 minutes or until onions become translucent.

3. Add oil and flour, whisking briskly. Add milk, whisking in a 1/4 cup at a time (this will create a roux, or thickener, for your soup).

4. Add broth and cook for at least 5 minutes. If soup seems a little thin, add more flour (no more than 1 tablespoon), a 1/2 teaspoon at a time, and whisk briskly. Add salmon, diced potatoes and carrots, corn and paprika. Reduce heat to medium-low and let simmer for at least 10 minutes. Season with salt and pepper.

5. Add dill just 1 minute before serving.

CORN BREAD

1. Preheat oven to 400 degrees.

2. In a medium bowl, whisk together flour, cornmeal & baking powder. Then whisk in egg whites, milk and paprika.

3. Spray an 8 to 10 in baking pan with cooking spray. Pour batter into pan. Bake for 20 minutes or until golden brown on top. Cut into 2-inch squares.

Cook’s Notes: A 4-ounce serving of salmon has an entire daily dose, 400IU, of Vitamin D (helps absorption of calcium, boosts immunity & promotes a good night’s rest)

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

���

� 2013, Dairy Council of California

See more at www.healthyeating.org

Leave a Reply

Author