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Family Meals Matter: All-American favorites

July 1st, 2014 5:12 pm by Staff Report

Family Meals Matter: All-American favorites

HealthyEating.org

(MCT)

The United States is known as the Great Melting Pot, so many of our favorite foods have influences from across the world. However, there's not much that's more American than mom and apple pie. With the Fourth of July right around the corner, start your weekend celebration early with a variety of "All-American" foods mixed with red-white-and-blue-themed recipes.

Start with a featured family meal of Mom's Mac + Cheese, Fresh Vegetable Salad and "Apple Pie in a Glass" Milk. Other patriotic recipes to enjoy all week long include Blue Ribbon Meatloaf, Rosemary Oven-Fried Chicken, Garden Potato Salad and Red White and Blue Strawberry Shortcake.

FEATURED FAMILY MEAL:

MOM'S MACARONI AND CHEESE

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7535/moms-macaroni-and-cheese.aspx

Total preparation time: 15 to 30 minutes

Actual cooking time: 45 minutes

Number of servings: 4 (425 calories/serving)

Ingredients:

2 cups elbow macaroni (use whole-grain if available)

2 tablespoons butter

2 tablespoons flour

2 cups fat-free milk

1 1/2 cups grated reduced-fat cheddar cheese

Salt and pepper to taste

Preparation:

1. Bring 6 cups of water to a rolling boil, add macaroni and cook until just tender. Drain.

2. Meanwhile, melt butter in saucepan over low heat; add flour and stir for about 3 minutes, until frothy. Slowly whisk in milk (which can be pre-heated in the microwave) and stir over medium heat until it thickens but does not boil.

3. Remove from heat and stir in grated cheese, salt and pepper. Stir in macaroni. Pour into baking dish and bake at 350 for 20-30 minutes.

Cook's notes:

Round out this kids' classic meal with steamed green beans and applesauce.

Options: Top with panko breadcrumbs for crunch and/or fresh oregano for flavor.

(Source: Dairy Council of California)

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FRESH VEGETABLE SALAD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/47658/fresh-vegetable-salad.aspx

Total preparation time: 15 to 30 minutes

Actual cooking time: no cooking required

Number of servings: 6 (43 calories/serving)

Ingredients:

3 cups thinly sliced cucumbers

3/4 cup chopped red onion

1/2 cup each chopped green, sweet red, and yellow peppers

1/2 cup cider vinegar

2 tablespoons sugar

Preparation:

1. In a large serving bowl, combine the cucumbers, onion and peppers.

2. In a small bowl, whisk vinegar and sugar. Pour over vegetables; toss to coat.

3. Chill until serving. Serve with a slotted spoon.

Cook's notes:

Serving size: 3/4 cup

(Source: Simple & Delicious)

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"APPLE PIE IN A GLASS" MILK

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7075/apple-pie-in-a-glass-milk.aspx

Total preparation time: less than 15 minutes

Actual cooking time: no cooking required

Number of servings: 4 (225 calories/serving)

Ingredients:

4 cups low-fat milk

2 cups applesauce

2 teaspoons cinnamon

6 teaspoons sugar

Preparation:

Shake or blend all ingredients in container with tight-fitting lid or stir in glasses until well blended.

(Source: Got Milk)

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