Johnson City Press Saturday, April 19, 2014
TriCityMom

Family Meals Matter: Red, white, blue & good for you, too

July 1st, 2013 1:27 pm by Staff Report

Family Meals Matter: Red, white, blue & good for you, too

Family Meals Matter: Red, white, blue & good for you, too

HealthyEating.org

MCT

During long holiday weekends, it can be easy to overindulge with party foods and beverages. While splurging on food once in a while is fine and can be balanced out with physical activity, another strategy is to plan ahead with healthy party menus. This week’s recipes help your family celebrate Independence Day with red, white and blue recipes that are good for you, too.

Celebrate Independence Day with a festive family meal of Baked Parmesan Tomatoes, Blue Ribbon Meatloaf and Strawberry Almond Parfaits. Keep the healthy celebration going all week long with Blue Cheese Pepper Steak Wraps, Jalapeno Red Bean Burgers, Blueberry Pomegranate Smoothies and Watermelon, Arugula, Feta Salad with Hummus and Whole Wheat Pitas.

FEATURED FAMILY MEAL:

BAKED PARMESAN TOMATOES

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/51988/baked-parmesan-tomatoes.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: Less than 15 minutes

Number of Servings: 4 (91 calories/serving)

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

Ingredients:

4 tomatoes, halved horizontally

1/4 cup freshly grated Parmesan cheese

1 teaspoon chopped fresh oregano

1/4 teaspoon salt

Freshly ground pepper to taste

4 teaspoons extra-virgin olive oil

Preparation:

1. Preheat oven to 450 degrees.

2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Source: Eating Well magazine.

BLUE RIBBON MEATLOAF

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/80527/blue-ribbon-meatloaf.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: 2 hours

Number of Servings: 8 (259 calories/serving)

In revisiting this classic, we put the meat back in the “loaf” by using ultra-lean ground beef and turkey. With fresh whole-wheat breadcrumbs and beer-simmered sweet onions, you’ll never notice the missing fat.

Ingredients:

2 teaspoons canola oil

1 medium sweet onion, chopped (2 cups)

1 12-ounce bottle dark or amber beer

1 teaspoon dried thyme

1 teaspoon dry mustard

3/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1 1/4 pounds 95%-lean ground beef

1 1/4 pounds 93%-lean ground turkey

1 cup fresh whole-wheat breadcrumbs (see tip)

1/4 cup chopped fresh parsley

1 large egg, lightly beaten

1 egg white, lightly beaten

Preparation:

1. Preheat oven to 375 degrees. Coat an 8 1/2-by-4 1/2-inch loaf pan with cooking spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until translucent and starting to brown, about 5 minutes. Pour in beer and increase heat to high. Bring to a vigorous boil; cook until the liquid is quite syrupy and the mixture reduces to about 3/4 cup, 8 to 10 minutes. Transfer to a large bowl. Stir in thyme, dry mustard, salt and pepper. Let cool for 10 minutes.

3. Add beef, turkey, breadcrumbs, parsley, egg and egg white to the onion mixture. With clean hands, mix thoroughly and transfer to the prepared pan.

4. Bake the meatloaf until an instant-read thermometer registers 160°F when inserted into the center, about 1 hour 20 minutes. Let rest for 5 minutes; drain accumulated liquid from the pan and slice.

— Cook's Notes: Alcohol present in the beer will evaporate while cooking the onion.

— Tip: To make fresh breadcrumbs, trim crusts from air-dried sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.

Source: Eating Well magazine.

STRAWBERRY ALMOND PARFAIT

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/12506/strawberry-almond-parfait.aspx

Total Preparation Time: 1 hour

Actual Cooking Time: No cooking required

Number of Servings: 6 (270 calories/serving)

Almond extract and Amaretti cookies add something extra to this parfait.

Ingredients:

1 package (3.4 ounces) instant vanilla pudding mix

2 cups fat-free milk

1/4 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

Preparation:

1. In bowl, prepare pudding mix with milk as package directs, mixing in the almond extract; cover and refrigerate.

2. Sweeten strawberries with sugar; spoon about 3 tablespoons into each of six 8-to-10-ounce stemmed glasses.

3. 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.

Source: California Strawberry Commission.

ADDITIONAL RECIPES:

BLUE CHEESE PEPPER STEAK WRAPS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/8747/blue-cheese-pepper-steak-wraps.aspx

BLUEBERRY POMEGRANATE SMOOTHIE

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/68788/blueberrry-pomegranate-smoothie.aspx

JALAPENO RED BEAN BURGERS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/16683/jalapeno-red-bean-bbq-burgers.aspx

WATERMELON ARUGULA, FETA SALAD WITH HUMMUS AND WHOLE WHEAT PITA

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/84419/watermelon-arugula-and-feta-salad-with-hummus-and-whole-wheat-pita.aspx

———


comments powered by Disqus