Family Meals Matter: New year, new approachKick off the New Year with a new approach to healthy eating. If you started 2010 with a New Year's resolution to lose weight, in 2011 try to develop a positive relationship with food.
If focusing on "bad" foods to avoid hasn't worked for you, try enjoying a greater variety of healthy foods from all the food groups. Be sure to balance your healthy food choices with daily physical activity for best results.
Kick start your healthy eating habits with a family meal of Portobello Paillards with Spinach, White Beans and Caramelized Onions, Toasted Quinoa Pilaf and a Creamy Fruit Dessert. Other healthy recipes to try throughout the week include Grilled Tilapia with Smoked Paprika and Parmesan Polenta, Skinny Alfredo Pasta, Pink Strawberry Smoothies and Chicken Vegetable Soup with Ginger.
Register free at MealsMatter.org to add these and other recipes to your meal plan and shopping list. Be sure to follow @MealsMatter and #NYNA on Twitter for more healthy eating ideas, recipes and meal planning tips.
"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
PORTOBELLO PAILLARDS WITH SPINACH, WHITE BEANS AND CARAMELIZED ONIONS
4 tablespoons extra-virgin olive oil, divided
1 large red onion, halved and thinly sliced
One-half teaspoon freshly ground pepper, divided
One-quarter teaspoon salt, divided
One-third cup 1 percent milk
One-half cup plain dry breadcrumbs
4 Portobello mushroom caps, 3-4 inches in diameter
3 cloves carlic, minced
1 pound spinach, tough stems removed
1 15-ounce can white beans, rinsed
Three-quarters cup vegetable broth
One-half cup grated Manchego, Gruyere or Parmesan cheese
TOASTED QUINOA PILAF
2 tablespoons finely chopped shallots or onion
6 cloves garlic, minced (1 tablespoon minced)
1 tablespoon extra-virgin olive oil
2 cups quinoa or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1-2 teaspoons ghopped fresh thyme or one-half teaspoon dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper
CREAMY FRUIT DESSERT
4 ounces fat-free cream cheese, softened
One-half cup plain fat-free yogurt
1 teaspoon sugar
One-half teaspoon vanilla
1 can (11 ounces) mandarin oranges, drained
1 can (8.25 ounces) water-packed sliced peaches, drained
1 can (8 ounces) water-packed pineapple chunks, drained
4 tablespoons shredded coconut, toasted
FEATURED FAMILY MEAL
Portobello Paillards with Spinach, White Beans and Caramelized Onions
http://www.MealsMatter.org/recipes-meals/recipe/24722
4 tablespoons extra-virgin olive oil, divided
1 large red onion, halved and thinly sliced
1/2 teaspoon freshly ground pepper, divided
1/4 teaspoon salt, divided
1/3 cup 1 percent milk
1/2 cup plain dry breadcrumbs
4 Portobello mushroom caps, 3-4 inches in diameter
3 cloves garlic, minced
1 pound spinach, tough stems removed
1 15-ounce can white beans, rinsed
3/4 cup vegetable broth
1/2 cup grated Manchego, Gruyere or Parmesan cheese
Preparation
1. Heat 1 tablespoon oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until brown, 8 to 10 minutes. Reduce heat to very low, season with 1/4 teaspoon pepper and 1/8 teaspoon salt. Continue cooking, stirring occasionally, until caramelized, about 15 minutes Transfer to a bowl and keep warm.
2. Meanwhile, place milk in a small bowl and place breadcrumbs on a large plate. Dip each mushroom cap in milk, then dredge in the breadcrumbs.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms, gill-side down. Place a heavy, heatproof plate or pie pan on top of the mushrooms and cook until golden brown, pressing down on the plate periodically to flatten them, about 6 minutes. Carefully remove the plate using an oven mitt or tongs, add 1 tablespoon oil to the pan and turn the mushrooms over. Replace the plate and cook, pressing the plate once or twice, until the mushrooms are golden brown and cooked through, 5 to 6 minutes more. Remove from heat; cover to keep warm.
4. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add garlic and cook until fragrant, 20 to 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Stir in beans, broth and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cook, stirring occasionally, until heated through, 1 to 2 minutes.
5. Cut each mushroom into thin slices and serve over the spinach. Top with the reserved onions and cheese.
Toasted Quinoa Pilaf
http://www.MealsMatter.org/recipes-meals/recipe/66274
2 tablespoons finely chopped shallots or onion
6 cloves garlic, minced (1 tablespoon minced)
1 tablespoon extra-virgin olive oil
2 cups quinoa or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper
Preparation
1. In a large saucepan cook shallots and garlic in hot oil over medium heat until tender. Carefully stir in quinoa or barley. Cook and stir about 5 minutes or until quinoa or barley is golden brown. Carefully stir in broth, thyme, and bay leaf. Bring to boiling; reduce heat. Cover and simmer about 20 minutes or until quinoa is tender and fluffy (cook barley about 10 minutes or until tender and liquid is absorbed).
2. Discard bay leaf. Gently stir in roasted peppers. Season to taste with kosher salt and black pepper.
Creamy Fruit Dessert
http://www.MealsMatter.org/recipes-meals/recipe/34698
4 ounces fat-free cream cheese, softened
1/2 cup plain fat-free yogurt
1 teaspoon sugar
1/2 teaspoon vanilla
1 can (11 ounces) mandarin oranges, drained
1 can (8.25 ounces) water-packed sliced peaches, drained
1 can (8 ounces) water-packed pineapple chunks, drained
4 tablespoons shredded coconut, toasted
Preparation
In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth.
In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well chilled.
Transfer to a serving bowl or individual bowls. Garnish with shredded coconut and serve immediately.
Other Featured Recipes
Grilled Tilapia with Smoked Paprika and Parmesan Polenta
http://www.MealsMatter.org/recipes-meals/recipe/47671
4 cups fat-free milk
1 cup quick-cooking polenta
1/4 teaspoon salt
1/3 cup (1 1/2 ounces) grated Parmesan cheese
1 1/2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) tilapia fillets
Cooking spray
Preparation
To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.
To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Skinny Alfredo Pasta
http://www.MealsMatter.org/recipes-meals/recipe/9489
1/2 lb. uncooked whole wheat or durum semolina fettucine or penne pasta
2 tablespoon olive oil
1 teaspoon grated garlic(optional)
1 cup Parmesan cheese
3 tablespoon sour cream
1 cup lowfat milk
1 cup cooked vegetable (asparagus or green peas are good)
2 cups cooked chicken, in chunks
Fresh ground black pepper to taste
Preparation
Boil water and add pasta. Cook until tender. Drain.
Heat oil in sauce pan. Cook garlic in oil. Add cheese to oil and melt.
Stir sour cream into melted cheese.
Add milk slowly to sauce. Turn off heat when sauce begins to congeal. Fold vegetables into sauce. Fold chicken into sauce. Fold drained pasta into sauce and coat all noodles. Garnish with black pepper if desired. Serve immediately.
Pink Strawberry Smoothies
http://www.MealsMatter.org/recipes-meals/recipe/7611
1 1/2 cups sliced fresh or frozen strawberries
1 1/2 cups pineapple juice
1/2 cup orange juice, preferably freshly squeezed
1 banana
1/2 cup plain nonfat yogurt or vanilla low-fat frozen yogurt
1/2 cup crushed ice
2 tablespoon sugar or honey
Preparation
Combine strawberries, pineapple juice, orange juice, banana, yogurt, ice and sugar in blender and puree at high speed for 2 minutes. Pour into tall, chilled glasses. Freeze remaining smoothie to enjoy for later!
Cook's Notes
You can substitute the berries or juice for your personal favorite along with using regular yogurt (instead of fat free)! You can also cut the amount of sugar or honey in half.
Chicken Vegetable Soup with Ginger
http://www.MealsMatter.org/recipes-meals/recipe/6914
6 cups canned low-salt chicken broth
1 large russet potato, peeled, cut into 1-inch pieces
1 large yam (red-skinned sweet potato), peeled, cut into 1-inch pieces
1 large onion, coarsely chopped
2 large carrots, peeled, cubed
2 cups broccoli florets (from about 1 large stalk)
1 large celery stalk with leaves, chopped
1 tablespoon chopped peeled fresh ginger
1 10-oz package frozen corn kernels
2 cups diced cooked chicken
1/3 cup chopped fresh parsley
Preparation
Bring chicken broth to simmer in heavy large pot or Dutch oven over high heat. Add potato, yam, onion, carrots, broccoli, celery and ginger and bring to boil. Cover pot, reduce heat to medium and simmer soup until all vegetables are tender, about 30 minutes.
Puree soup in batches in blender just to chunky texture. Return soup to pot. Add corn and cooked chicken and simmer until corn is tender, about 5 minutes. Season soup to taste with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm soup over low heat before serving.)
Ladle soup into bowls, sprinkle with chopped parsley and serve
For more healthy meal planning made simple, go to www.mealsmatter.org
Brought to you by"The Grocery Guy" Steve Banass
Shop online for Name Brand Groceries with "The Grocery Guy"!
Join our POWERTEAM TODAY!
If focusing on "bad" foods to avoid hasn't worked for you, try enjoying a greater variety of healthy foods from all the food groups. Be sure to balance your healthy food choices with daily physical activity for best results.
Kick start your healthy eating habits with a family meal of Portobello Paillards with Spinach, White Beans and Caramelized Onions, Toasted Quinoa Pilaf and a Creamy Fruit Dessert. Other healthy recipes to try throughout the week include Grilled Tilapia with Smoked Paprika and Parmesan Polenta, Skinny Alfredo Pasta, Pink Strawberry Smoothies and Chicken Vegetable Soup with Ginger.
Register free at MealsMatter.org to add these and other recipes to your meal plan and shopping list. Be sure to follow @MealsMatter and #NYNA on Twitter for more healthy eating ideas, recipes and meal planning tips.
"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
PORTOBELLO PAILLARDS WITH SPINACH, WHITE BEANS AND CARAMELIZED ONIONS
4 tablespoons extra-virgin olive oil, divided
1 large red onion, halved and thinly sliced
One-half teaspoon freshly ground pepper, divided
One-quarter teaspoon salt, divided
One-third cup 1 percent milk
One-half cup plain dry breadcrumbs
4 Portobello mushroom caps, 3-4 inches in diameter
3 cloves carlic, minced
1 pound spinach, tough stems removed
1 15-ounce can white beans, rinsed
Three-quarters cup vegetable broth
One-half cup grated Manchego, Gruyere or Parmesan cheese
TOASTED QUINOA PILAF
2 tablespoons finely chopped shallots or onion
6 cloves garlic, minced (1 tablespoon minced)
1 tablespoon extra-virgin olive oil
2 cups quinoa or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1-2 teaspoons ghopped fresh thyme or one-half teaspoon dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper
CREAMY FRUIT DESSERT
4 ounces fat-free cream cheese, softened
One-half cup plain fat-free yogurt
1 teaspoon sugar
One-half teaspoon vanilla
1 can (11 ounces) mandarin oranges, drained
1 can (8.25 ounces) water-packed sliced peaches, drained
1 can (8 ounces) water-packed pineapple chunks, drained
4 tablespoons shredded coconut, toasted
FEATURED FAMILY MEAL
Portobello Paillards with Spinach, White Beans and Caramelized Onions
http://www.MealsMatter.org/recipes-meals/recipe/24722
4 tablespoons extra-virgin olive oil, divided
1 large red onion, halved and thinly sliced
1/2 teaspoon freshly ground pepper, divided
1/4 teaspoon salt, divided
1/3 cup 1 percent milk
1/2 cup plain dry breadcrumbs
4 Portobello mushroom caps, 3-4 inches in diameter
3 cloves garlic, minced
1 pound spinach, tough stems removed
1 15-ounce can white beans, rinsed
3/4 cup vegetable broth
1/2 cup grated Manchego, Gruyere or Parmesan cheese
Preparation
1. Heat 1 tablespoon oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until brown, 8 to 10 minutes. Reduce heat to very low, season with 1/4 teaspoon pepper and 1/8 teaspoon salt. Continue cooking, stirring occasionally, until caramelized, about 15 minutes Transfer to a bowl and keep warm.
2. Meanwhile, place milk in a small bowl and place breadcrumbs on a large plate. Dip each mushroom cap in milk, then dredge in the breadcrumbs.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms, gill-side down. Place a heavy, heatproof plate or pie pan on top of the mushrooms and cook until golden brown, pressing down on the plate periodically to flatten them, about 6 minutes. Carefully remove the plate using an oven mitt or tongs, add 1 tablespoon oil to the pan and turn the mushrooms over. Replace the plate and cook, pressing the plate once or twice, until the mushrooms are golden brown and cooked through, 5 to 6 minutes more. Remove from heat; cover to keep warm.
4. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add garlic and cook until fragrant, 20 to 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Stir in beans, broth and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cook, stirring occasionally, until heated through, 1 to 2 minutes.
5. Cut each mushroom into thin slices and serve over the spinach. Top with the reserved onions and cheese.
Toasted Quinoa Pilaf
http://www.MealsMatter.org/recipes-meals/recipe/66274
2 tablespoons finely chopped shallots or onion
6 cloves garlic, minced (1 tablespoon minced)
1 tablespoon extra-virgin olive oil
2 cups quinoa or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper
Preparation
1. In a large saucepan cook shallots and garlic in hot oil over medium heat until tender. Carefully stir in quinoa or barley. Cook and stir about 5 minutes or until quinoa or barley is golden brown. Carefully stir in broth, thyme, and bay leaf. Bring to boiling; reduce heat. Cover and simmer about 20 minutes or until quinoa is tender and fluffy (cook barley about 10 minutes or until tender and liquid is absorbed).
2. Discard bay leaf. Gently stir in roasted peppers. Season to taste with kosher salt and black pepper.
Creamy Fruit Dessert
http://www.MealsMatter.org/recipes-meals/recipe/34698
4 ounces fat-free cream cheese, softened
1/2 cup plain fat-free yogurt
1 teaspoon sugar
1/2 teaspoon vanilla
1 can (11 ounces) mandarin oranges, drained
1 can (8.25 ounces) water-packed sliced peaches, drained
1 can (8 ounces) water-packed pineapple chunks, drained
4 tablespoons shredded coconut, toasted
Preparation
In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth.
In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well chilled.
Transfer to a serving bowl or individual bowls. Garnish with shredded coconut and serve immediately.
Other Featured Recipes
Grilled Tilapia with Smoked Paprika and Parmesan Polenta
http://www.MealsMatter.org/recipes-meals/recipe/47671
4 cups fat-free milk
1 cup quick-cooking polenta
1/4 teaspoon salt
1/3 cup (1 1/2 ounces) grated Parmesan cheese
1 1/2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) tilapia fillets
Cooking spray
Preparation
To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.
To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Skinny Alfredo Pasta
http://www.MealsMatter.org/recipes-meals/recipe/9489
1/2 lb. uncooked whole wheat or durum semolina fettucine or penne pasta
2 tablespoon olive oil
1 teaspoon grated garlic(optional)
1 cup Parmesan cheese
3 tablespoon sour cream
1 cup lowfat milk
1 cup cooked vegetable (asparagus or green peas are good)
2 cups cooked chicken, in chunks
Fresh ground black pepper to taste
Preparation
Boil water and add pasta. Cook until tender. Drain.
Heat oil in sauce pan. Cook garlic in oil. Add cheese to oil and melt.
Stir sour cream into melted cheese.
Add milk slowly to sauce. Turn off heat when sauce begins to congeal. Fold vegetables into sauce. Fold chicken into sauce. Fold drained pasta into sauce and coat all noodles. Garnish with black pepper if desired. Serve immediately.
Pink Strawberry Smoothies
http://www.MealsMatter.org/recipes-meals/recipe/7611
1 1/2 cups sliced fresh or frozen strawberries
1 1/2 cups pineapple juice
1/2 cup orange juice, preferably freshly squeezed
1 banana
1/2 cup plain nonfat yogurt or vanilla low-fat frozen yogurt
1/2 cup crushed ice
2 tablespoon sugar or honey
Preparation
Combine strawberries, pineapple juice, orange juice, banana, yogurt, ice and sugar in blender and puree at high speed for 2 minutes. Pour into tall, chilled glasses. Freeze remaining smoothie to enjoy for later!
Cook's Notes
You can substitute the berries or juice for your personal favorite along with using regular yogurt (instead of fat free)! You can also cut the amount of sugar or honey in half.
Chicken Vegetable Soup with Ginger
http://www.MealsMatter.org/recipes-meals/recipe/6914
6 cups canned low-salt chicken broth
1 large russet potato, peeled, cut into 1-inch pieces
1 large yam (red-skinned sweet potato), peeled, cut into 1-inch pieces
1 large onion, coarsely chopped
2 large carrots, peeled, cubed
2 cups broccoli florets (from about 1 large stalk)
1 large celery stalk with leaves, chopped
1 tablespoon chopped peeled fresh ginger
1 10-oz package frozen corn kernels
2 cups diced cooked chicken
1/3 cup chopped fresh parsley
Preparation
Bring chicken broth to simmer in heavy large pot or Dutch oven over high heat. Add potato, yam, onion, carrots, broccoli, celery and ginger and bring to boil. Cover pot, reduce heat to medium and simmer soup until all vegetables are tender, about 30 minutes.
Puree soup in batches in blender just to chunky texture. Return soup to pot. Add corn and cooked chicken and simmer until corn is tender, about 5 minutes. Season soup to taste with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm soup over low heat before serving.)
Ladle soup into bowls, sprinkle with chopped parsley and serve
For more healthy meal planning made simple, go to www.mealsmatter.org
Brought to you by"The Grocery Guy" Steve Banass
Shop online for Name Brand Groceries with "The Grocery Guy"!
Join our POWERTEAM TODAY!
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