Welcome to the first installment of "Family Meals Matter" a new weekly meal planning and nutrition column that helps make healthy eating easier for busy families.
In recognition that today's hectic lifestyles mean few families are able to come together and prepare a full meal every night of the week, this column will feature a grocery list and recipes to make one full family meal, two to three entrees and several side dishes that can be used on their own or combined for less formal meals throughout the week.
March is National Nutrition Month, so to help families "eat right," we've selected some quick-to-prepare recipes with ingredients from the five food groups. In fact, the Ham Pasta Primavera deliciously combines four of the five food groups - grains, vegetables, (Dairy) and (Meat) in just one dish. Bring fruit to the table with the dessert suggestion Berry Blast Smoothie and your family can enjoy all the food groups in just one meal.
Other recipes for this week, like Couscous with Mushrooms and Sun-dried Tomatoes and Tortellini Soup combine vegetables and grains while Zesty Ranch Chicken and Poached Salmon with Mustard Dill Sauce combine the (Dairy) and (Meat) groups.
By using these recipes as a guide and planning even some of your families' meals ahead of time you're taking a simple step towards healthier eating. Planning ahead also helps you focus on healthy foods that are nutrient-rich ...that is, there is a high ratio of key nutrients to calories provided by the food.
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EAT RIGHT MENU
Ham Pasta Primavera (http://www.mealsmatter.org/recipes-meals/recipe/7532)
Sesame Broccoli (http://www.mealsmatter.org/recipes-meals/recipe/9715)
Berry Blast Smoothie (http://www.mealsmatter.org/recipes-meals/recipe/7129)
More options:
Entree: Zesty Ranch Chicken (http://www.mealsmatter.org/recipes-meals/recipe/25626)
Entree: Poached Salmon with Mustard Dill Sauce (http://www.mealsmatter.org/recipes-meals/recipe/11625)
Side: Black-Eyed Peas and Red Beans (http://www.mealsmatter.org/recipes-meals/recipe/7366)
Side: Couscous with Mushrooms and Sun-dried Tomatoes (http://www.mealsmatter.org/recipes-meals/recipe/45879)
Side: Tortellini Soup (http://www.mealsmatter.org/recipes-meals/recipe/7467)
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SHOPPING LIST
1 cup pea pods (Produce)
1/2 cup shredded carrots (Produce)
1 small red pepper, cut into strips (Produce)
3 green onions, sliced (Produce)
3 tablespoon fresh basil (Produce)
Cilantro (Produce)
1 pound fresh broccoli (Produce)
1 small or 1/2 large frozen banana cut into pieces (easiest to cut pieces prior to freezing) (Produce)
2 tablespoon finely chopped shallots (Produce)
2 tablespoon chopped fresh dill (Produce)
2 lemons (Produce)
1 cup chopped red, yellow, and/or (Produce)
Green sweet pepper (Produce)
1 cup chopped onion (1 large) (Produce)
7 cloves garlic cloves (Produce)
1/2 bunch green onions, chopped (Produce)
2 tablespoons fresh cilantro, chopped (Produce)
2 ounces portobello mushroom caps, sliced (Produce)
10 ounces uncooked spaghetti (Pasta and rice)
1/2 cup dry red beans (Pasta and rice)
1/2 cup dry black-eyed peas (Pasta and rice)
1/4 (10 ounce) package couscous (Pasta and rice)
3 cups (12 ounces) ham, cut into cubes (Meat)
4 Boneless, skinless chicken breasts (Meat)
3 slices bacon (Meat)
1/2 cup frozen blueberries (Frozen food)
4-5 frozen strawberries (Frozen food)
1 (8 ounces) package fresh or frozen cheese tortellini, thawed (Frozen food)
1 (10 ounces) package fresh or frozen spinach, thawed (Frozen food)
1 1/4 pounds salmon fillet, about 1 inch thick, skin on, cut into 4 portions (Fish)
4 tablespoon unsalted butter, divided (Dairy)
3/4 cup evaporated skim milk (Dairy)
1 cup boysenberry or blueberry lowfat yogurt (Dairy)
1 cup plain non-fat yogurt (Dairy)
1/4 cup skim milk (Dairy)
1 1/2 cup fat-free skim or 1% low-fat milk (Dairy)
1/4 cup reduced-fat sour cream (Dairy)
Grated parmesan cheese (Dairy)
1 tablespoon salad oil (try sesame oil) (Condiments)
1 tablespoon vinegar (Condiments)
1 tablespoon soy sauce (reduced sodium) (Condiments)
1 tablespoon sesame seeds, toasted (Condiments)
1/2 package dry ranch dressing mix (Condiments)
1 1/2 teaspoons olive or vegetable oil (Condiments)
1 teaspoons salt (Condiments)
Freshly ground black pepper to taste (Condiments)
1 tablespoon fresh lemon juice (Condiments)
2 teaspoons dijon mustard (Condiments)
1 bay leaf (Condiments)
1 teaspoons dried thyme, crushed (Condiments)
1/8 teaspoons ground red pepper (Condiments)
Ground black pepper (Condiments)
1/2 cup dehydrated sun-dried tomatoes (Condiments)
1 (16 ounces) can stewed tomatoes, undrained, coarsely chopped (Canned vegetables)
2 (13 1/2 ounces) cans chicken or beef broth (Canned Meats and beans)
1 cup cranberry juice (Beverages)
4 teaspoons sugar (Baking needs)
1 1/2 teaspoons cornstarch (Baking needs)
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HAM PASTA PRIMAVERA
A vegetable filled dinner in under 30 minutes. The kids will like it.
Ingredients
3 tablespoons unsalted butter, divided
1 cup pea pods
1/2 cup shredded carrots
1 small red pepper, cut into strips
3 green onions, sliced
3/4 cup evaporated skim milk
3 cups (12 ounces) ham, cut into cubes
10 ounces uncooked spaghetti, hot cooked and drained
Fresh basil
Cilantro
Pepper, freshly ground
Preparation
Melt 1 tablespoon butter in medium suacepan over medium heat. Add vegetables; cook and stir until tender. Add remaining 2 tablespoon butter, milk and ham. Cook over medium-high heat 3 to 4 minutes, or until mixture thickens slightly. Serve over warm spaghetti. Garnish with fresh basil, cilantro and freshly ground black pepper, if desired.
Source: (Dairy) Council of California
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SESAME BROCCOLI
My favorite way to eat broccoli!
Ingredients
1 pound fresh broccoli
1 tablespoon salad oil (try sesame oil)
1 tablespoon vinegar
1 tablespoon soy sauce (reduced sodium)
4 teaspoons sugar
1 tablespoon sesame seeds, toasted
Preparation
Cook broccoli in small amount of boiling salted water about 15 minutes, or just until tender; drain. In a small saucepan, combine oil, vinegar, soy sauce, sugar, and sesame seeds; heat to boiling. Pour sauce over hot broccoli, turning spears to coat. Serve immediately.
Cook's Notes: I normally use a smaller amount of oil than called for.
Source: flylette@yahoo.com from her mother-in-law
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BERRY BLAST SMOOTHIE
This is a slight variation on the traditional smoothie.
Ingredients
1 cup cranberry juice
1 cup boysenberry or blueberry lowfat yogurt
1 small or 1/2 large frozen banana cut into pieces (easiest to cut pieces prior to freezing)
1/2 cup frozen blueberries
4-5 frozen strawberries
2-3 ice cubes
Preparation
Place each ingredient into a blender and blend until smooth. Pour into frosted glass with a straw and serve. Makes four 3/4 cup servings.
Cook's Notes: This makes a great afternoon snack or beverage accompaniment to summer meals. My kids love it!
Source: Susan, (Dairy) Council of California
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ZESTY RANCH CHICKEN
Delicious and nutritious, best served grilled.
Ingredients
4 boneless, skinless chicken breasts
1 cup plain non-fat yogurt
1/4 cup skim milk
1/2 package dry ranch dressing mix
Preparation
1. In a bowl, combine yogurt, milk and ranch mix.
2. Place chicken breasts into a large plastic sealable bag.
2. Pour yogurt mix into bag with chicken breasts. Seal and refrigerate at least 1 hour.
3. Grill chicken breasts over medium flame for 20 minutes, turning once.
Source: (Dairy) Council of California
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POACHED SALMON WITH MUSTARD-DILL SAUCE
An elegant main dish that is quick to prepare.
Ingredients
1 teaspoons olive or vegetable oil
2 tablespoon finely chopped shallots
1 1/2 cup fat free skim or 1-percent lowfat milk
1/2 teaspoons salt
Freshly ground black pepper to taste
1 1/4 pounds salmon fillet, about 1 inch thick, skin on, cut into 4 portions
1 tablespoon fresh lemon juice
1 1/2 teaspoons cornstarch
2 tablespoon chopped fresh dill
1/4 cup reduced-fat sour cream
2 teaspoons dijon mustard
Lemon wedges and fresh dill sprigs for garnish
Preparation
In a 10-inch skillet or saute pan, heat oil over medium heat. Add shallots and saute until softened, 30 to 60 seconds. Add milk, shallots, salt and pepper; bring to simmer, stirring. Reduce heat to low.
Slip salmon pieces in the milk sauce, skin-side up; immediately turn over. Cover and poach salmon gently, spooning milk cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes.
With a slotted spoon, carefully transfer salmon to a warm platter. Cover and keep warm. In a small bowl, mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard. Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce.
Makes 4 servings.
Source: whymilk.com
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BLACK-EYED PEAS AND RED BEANS
A great meal! All you need is a salad to finish it off, or serve it with your favorite entree.
Ingredients
1/2 cup dry red beans
1/2 cup dry black-eyed peas
1 bay leaf
1/2 teaspoons salt
3 slices bacon
1 cup chopped red, yellow, and/or
Green sweet pepper
1 cup chopped onion (1 large)
3 cloves garlic, minced
1 teaspoons dried thyme, crushed
1/8 teaspoons ground red pepper
Dash ground black pepper
Preparation
1. Rinse red beans. In a large sauce pan combine red beans and 3 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or, place beans in water in a large saucepan . cover and let soak in a cool place for 6 to 8 hours or overnight.)
2. Drain and rinse red beans. Return beans to pan. Add Black-eyed peas, bay leaf, salt and 3 cups fresh water. Bring to boiling; reduce heat. Cover and simmer for 45-60 minutes or until beans and peas are tender. Drain; discard bay leaf.
3. Meanwhile, in a large skillet cook bacon until crisp. Drain on paper towels, reserve 1 Tablespoon drippings in skillet. Crumble cooked bacon; set aside.
4. Add sweet pepper, onion, garlic, thyme, red pepper, and black pepper to skillet. Cook and stir until vegetables are tender. Stir in red beans, black-eyed peas, and bacon; heat through. Makes about 4 cups (3 main dish or 6 side dish servings)
Cook's Notes: To make this recipe vegetarian, simply omit the bacon.
Source: Maureen Bligh, (Dairy) Council of California
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COUSCOUS WITH MUSHROOMS AND SUN-DRIED TOMATOES
Lively sun-dried tomatoes and hearty portobello mushrooms are tossed with couscous in this satisfying dish.
Ingredients
1/2 cup dehydrated sun-dried tomatoes
3/4 cup water
1/4 (10 ounce) package couscous
1/2 teaspoon olive oil
1 1/2 cloves garlic, pressed
1/2 bunch green onions, chopped
2 tablespoons and 2 teaspoons fresh basil leaves
2 tablespoons fresh cilantro, chopped
1/4 lemon, juiced
Salt and pepper to taste
2 ounces portobello mushroom caps, sliced
Preparation
DIRECTIONS
Place the sun-dried tomatoes in a bowl with 1 cup water. Soak 30 minutes, until rehydrated. Drain, reserving water, and chop.
In a medium saucepan, combine the reserved sun-dried tomato water with enough water to yield 1 1/2 cups. Bring to a boil. Stir in the couscous. Cover, remove from heat, and allow to sit 5 minutes, until liquid has been absorbed. Gently fluff with a fork.
Heat the olive oil in a skillet. Stir in the sun-dried tomatoes, garlic, and green onions. Cook and stir about 5 minutes, until the green onions are tender. Mix in the basil, cilantro, and lemon juice. Season with salt and pepper. Mix in the mushrooms, and continue cooking 3 to 5 minutes. Toss with the cooked couscous to serve.
Source: briannahallam, All Recipes
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TORTELLINI SOUP
Impress friends and family with this delicious soup. A great first course or a meal.
Ingredients
2 cloves garlic, crushed
1 tablespoons butter
2 (13 1/2ounces) cans chicken or beef broth
1 (8 ounces) package fresh or frozen cheese tortellini, thawed
1 (10 ounces) package fresh or frozen spinach, thawed
1 (16 ounces) can stewed tomatoes, undrained, coarsely chopped
Grated parmesean cheese
Preparation
In a large saucepan over medium-high heat, cook and stir garlic in butter for 2 to 3 minutes. Add broth and tortellini; heat to a boil. Reduce heat; simmer 10 minutes. Add spinach and tomatoes; simmer an additional 5 minutes. Serve topped with cheese.
Source: (Dairy) Council of California
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Family Meals Matter features recipes selected by registered dietitians from the thousands of user-contributed recipes available at the free online nutrition and meal planning Web site Meals Matter, sponsored by (Dairy) Council of California. For more healthy meal planning made simple, go to www.mealsmatter.org
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(c) 2009, (Dairy) Council of California, MealsMatter.org.
Distributed by McClatchy-Tribune Information Services.
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