Posted May 15, 2011
As a writer, registered dietitian and mom of twins, Janet Helm is an expert in childhood and family nutrition. When she recently featured a new cookbook on her Nutrition Unplugged blog and website, we took notice.
Deliciously Healthy Family Meals is part of the “Keep the Beat” recipe series from the National Heart, Lung, and Blood Institute, National Institutes of Health and U.S. Department of Health.
Not only does this free cookbook offer delicious, nutrient-rich recipes to help busy families get food on the table, it also provides tips for involving children in meal preparation. We’ll be adding the entire cookbook to MealsMatter.org, and featuring it in a new recipe series in the coming weeks and months.
We’re kicking off this new recipe series with a family meal that starts with Deliciously Healthy Quinoa-Stuffed Tomatoes paired with Rosemary Oven Fried Chicken and Strawberry Almond Parfaits. Other family-friendly recipes to enjoy all week long include Mini Chile Relleno Casseroles, Zesty Vegetable Salad, Garlic Roasted Red Skin Potato Soup and Spicy Caribbean Chicken Salad.
“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, sponsored by Dairy Council of California.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
QUINOA-STUFFED TOMATOES
4 medium (2 1-2 inches) tomatoes, rinsed
1 tablespoon olive oil
2 tablespoons red onions, peeled and chopped
1 cup cooked mixed vegetables, such as peppers, corn, carrots or peas
1 cup quinoa, rinsed
1 cup low-sodium chicken broth
One-half ripe avocado, peeled and diced
One-quarter teaspoon black pepper
1 tablespoon fresh parsley or 1 teaspoon dried parsley
ROSEMARY OVEN-FRIED CHICKEN
Two-thirds cup seasoned bread crumbs
One-third cup grated Parmesan cheese
Three-quarters teaspoon dried rosemary
Three-quarters teaspoon dried thyme
One-half teaspoon garlic powder
One-half teaspoon onion powder
Pepper to taste
1 1-5 pounds boneless skinless chicken breasts
1 1-4 cup plain nonfat yogurt
STRAWBERRY ALMOND PARFAITS
1 package (3.4 ounces) instant vanilla pudding mix
2 cups fat-free milk
One-quarter teaspoon almond extract (optional)
2 pint baskets California strawberries, stemmed and sliced
2 tablespoons sugar (or to taste)
1 1-2 cups Amaretti (almond cookie) crumbs
Mint sprigs
FEATURED FAMILY MEAL
Quinoa-Stuffed Tomatoes
http://www.mealsmatter.org/recipes-meals/recipe/90363
4 medium (2 1/2 inches) tomatoes, rinsed
1 tablespoon olive oil
2 tablespoons red onions, peeled and chopped
1 cup cooked mixed vegetables, such as peppers, corn, carrots or peas
1 cup quinoa, rinsed
1 cup low-sodium chicken broth
One-half ripe avocado, peeled and diced
One-quarter teaspoon black pepper
1 tablespoon fresh parsley or 1 teaspoon dried parsley
Preheat oven to 350 degrees Fahrenheit.
Cut off the tops of the tomatoes and hollow out the insides. (The pulp can be saved for use in tomato soup, tomato sauce or salsa.) Set tomatoes aside.
Heat oil in a saucepan over medium-high heat. Add onions and cook until they begin to soften, about 1-2 minutes.
Add cooked vegetables and heat through, about another 1-2 minutes.
Add quinoa and cook gently until it smells good, about 2 minutes.
Add chicken broth and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7-10 minutes.
When the quinoa is cooked, remove the lid and gently fluff quinoa with a fork. Gently mix in the avocado, pepper and parsley.
Carefully stuff about three-quarters cup of quinoa into each tomato.
Place tomatoes on a baking sheet and bake for about 15-20 minutes, or until tomatoes are hot throughout.
Serve immediately.
Cook’s notes: Unprocessed quinoa must be washed thoroughly before it is used to remove a powdery coating called saponin, which has an unpleasant and bitter taste. Check your package for rinsing instructions. Leftover friendly tip: Use leftover vegetables in quinoa mixture. Make ahead tip: Tomatoes may be stuffed in advance and baked later.
Rosemary Oven Fried Chicken
http://www.mealsmatter.org/recipes-meals/recipe/10113
2/3 cup seasoned bread crumbs
1/3 cup grated Parmesan cheese
3/4 teaspoon dried rosemary
3/4 teaspoon dried thyme
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Pepper to taste
1/2 pounds boneless skinless chicken breasts
1- 1/4 cups plain nonfat yogurt
Line baking sheet with foil and spray with Pam. Combine bread crumbs, parmesan cheese, rosemary, thyme, garlic, onion powder and pepper in plastic bag. Shake until ingredients are well mixed. Dip chicken in yogurt. Place in plastic bag and shake until well coated. Arrange chicken in single layer on baking sheet. Sprinkle with remaining crumbs and spray lightly with Pam. Preheat oven to 400. Bake chicken 25-35 minutes until golden brown and crisp. Chicken can be cooled, wrapped individually, and frozen. Thaw in refrigerator overnight or heat directly from freezer in microwave on high until heated through 1-2 minutes. For crisp chicken broil 1-2 minutes after heating.
Strawberry Almond Parfaits
http://www.mealsmatter.org/recipes-meals/recipe/12506
1 package (3.4 oz.) instant vanilla pudding mix
2 cup nonfat milk
1/4 teaspoon almond extract (optional)
2 pint baskets California strawberries, stemmed and sliced
2 tablespoon sugar (or to taste)
1-1/2 cup Amaretti (almond cookie) crumbs
Mint sprigs
In bowl, prepare pudding mix with milk as package directs, mixing in the almond extract; cover and refrigerate.
Sweeten strawberries with sugar; spoon about 3 tablespoons into each of six 8-to-10-ounce stemmed glasses. Layer each with 3 tablespoons cookie crumbs and 1/3 cup pudding. Top with the remaining strawberries and crumbs, dividing equally. Garnish with mint sprigs.
ADDITIONAL RECIPES
Mini Chile Relleno Casseroles
http://www.mealsmatter.org/recipes-meals/recipe/62133
Garlic Roasted Red Skin Potato Soup
http://www.mealsmatter.org/recipes-meals/recipe/9574
6 cups red skin potatoes, sliced in to 1-inch pieces
1/2 red pepper, washed, seeded, and cut in half
3 large garlic cloves, minced
3/4 cup green onions, chopped (1/4 up for garnish)
2 tablespoons olive oil
1 1/2 teaspoon salt
1/4 teaspoon seasoned pepper
1/8 teaspoon crushed red pepper
8 slices bacon
1 (14.5 oz.) can vegetable or chicken broth
1 (12 oz.) can nonfat evaporated milk
1 1/4 cup shredded sharp cheddar cheese (1/4 cup for garnish)
1 tablespoons sour cream
Heat oven to 400 degrees. Cut washed potatoes (skin on) into 1″ pieces. Place in large mixing bowl with red pepper, garlic, green onions, olive oil, salt, pepper, and crushed red pepper; toss until potatoes are well coated. Dump potatoes in a 13 x 9-inch pan; spread out into one layer. Roast for 40 min. Flip twice with spatula during cooking.
While potatoes are roasting. fry bacon until crisp. Drain on paper towels. Crumble and set aside.
When potatoes have finished roasting, remove from oven. Place red pepper in small glass bowl covered with plastic wrap. Allow skin to soften and remove skin.
Place potato mixture, chicken broth and evaporated milk in a large saucepan. Stir gently to combine. Remove 1 1/2 cups of potato mixture and the skinned red pepper; pour into container of electric blender. Process until smooth. Return to saucepan.
Stir in bacon and cheese. Heat thoroughly over med-low heat (do not boil). Just before serving, stir in sour cream.
Garnish each serving with remaining cheese, bacon and onions.
Zesty Vegetable Salad
http://www.mealsmatter.org/recipes-meals/recipe/7758
10 fresh mushrooms, sliced
2 medium tomatoes, chopped
2 medium cucumbers, peeled and chopped
1 small onion, chopped
1 bottle (8 oz.) zesty Italian salad dressing
In a bowl, combine mushrooms, tomatoes, cucumbers and onion. Add dressing; toss to coat. Cover and chill at least 2 hours. Serve with a slotted spoon. Yield: 12 servings
Spicy Caribbean Chicken Salad
http://www.mealsmatter.org/recipes-meals/recipe/21180
2 cups water
4 green onions
1 pound boneless skinless chicken breasts
2/3 cup Chablis or other dry white wine
2 tablespoons minced jalapeno pepper
2 teaspoons sugar
1/2 teaspoon dried whole thyme
1/4 teaspoon ground allspice
1/4 teaspoon pepper
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 tablespoons cider vinegar
2 cloves garlic, minced
1 cup diced fresh pineapple
1/2 cup seedless red grapes, halved
1/2 cup nonfat mayo
Romaine lettuce leaves (optional)
1 tablespoons sliced green onions
Combine water and onions in large skillet; bring to boil over medium heat. Add chicken, cover, reduce heat, and simmer 15 minutes or until cooked. Remove chicken, set aside and let cool. Discard cooking liquid, shred chicken into bite sized pieces and set aside.
Combine wine and next nine ingredients in large heavy duty zip top plastic bag. Add chicken, seal bag, and marinate in refrigerator for two hours, turning bag occasionally. Drain, discard marinade.
Combine chicken, pineapple, grapes, and mayonnaise in a bowl and toss gently. Serve on a lettuce plate if desired. Top with sliced green onions.
For more healthy meal planning made simple, go to www.mealsmatter.org
© 2011, Dairy Council of California, MealsMatter.org.