Wednesday, October 19, 2011

Family Meals Matter: Family meals in a flash

Pork chops, cooked and served.Image via WikipediaThis may not be the meal that makes him wise and all-knowing, The Wizard of Oz, but it would still be a good meal. Enjoy!
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 Oct. 17, 2011


FROM MEALSMATTER.ORG



Planning healthy family meals can be easier when you know your food personality. Whether you love cooking from scratch or prefer to throw together ingredients at a moment's notice, the free Food Personality Quiz on MealsMatter.org can help you prepare healthy meals with tailored recipe recommendations.
The "Meals in a Flash" food personality and related recipe recommendations are perfect for pulling together balanced family meals on busy weeknights without sacrificing flavor or nutrition. These recipes utilize "short cut" ingredients like bagged salad, canned beans and precut vegetables to save you time.
For a family meal in a flash, start with Smoky Corn and Black Bean Pizza, Mango Salad and Honey Baked Bananas. For other fast family meals throughout the week, mix and match Strawberry Mango Smoothies, Creamy Ranch Pork Chops and Rice, Baja Bean Salad and Balsamic Glazed Chicken and Bell Pepper Sandwiches.
Visit Facebook to take the Eat Better, Eat Together family meal pledge and follow the Twitter hashtag #EatBetter2Gether for family meal updates. Then register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.
"Family Meals Matter" features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, Meals Matter, maintained by registered dietitian moms with Dairy Council of California.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

SMOKY CORN AND BLACK BEAN PIZZA

  • 1 plum tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • One-third cup barbecue sauce
  • 1 cup shredded mozzarella, preferably smoked mozzarella


MANGO SALAD

  • One-quarter cup white wine vinegar
  • 2 tablespoons honey
  • 1 tablespoon olive oil
  • 10 ounces gourmet mixed salad greens
  • 2 cups cubed mango


HONEY-BAKED BANANAS

  • 4 firm ripe bananas, peeled and cut in half cross-wise
  • 2 teaspoons butter, melted
  • One-quarter cup honey
  • 1 tablespoon orange juice
  • One-quarter cup chopped pecans


FEATURED FAMILY MEAL

Smoky Corn and Black Bean Pizza

  • 1 plum tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • 1/3 cup barbecue sauce
  • 1 cup shredded mozzarella, preferably smoked mozzarella


Preparation

  1. Preheat grill to medium.
  2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
  4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.


Mango Salad

  • 1/4 cup white wine vinegar
  • 2 tablespoons honey
  • 1 tablespoons olive oil
  • 10 ounces gourmet mixed salad greens
  • 2 cups cubed mango


Preparation

  1. Combine white wine vinegar, honey and olive oil in small bowl and whisk until blended.
  2. Combine salad ingredients in large bowl and toss with dressing.

Cook's notes: To simplify preparation, you can look for jars of fresh mango slices in produce section. Just drain and cut into cubes.

Honey Baked Bananas

  • 4 firm ripe bananas, peeled and cut in half cross-wise
  • 2 teaspoons butter, melted
  • 1/4 cup honey
  • 1 tablespoons orange juice
  • 1/4 cup chopped pecans


Preparation

  1. Brush bananas with butter, and place in a shallow baking dish. Combine honey and orange juice; stir well, and pour juice mixture over bananas.
  2. Sprinkle with chopped pecans.
  3. Bake at 375 for 15 minutes. Do not overbake.

Yield: 4 servings

Other Featured Recipes

Strawberry Mango Smoothie

  • 1 cup low-fat vanilla yogurt
  • 1/2 cup frozen strawberries
  • 1/2 cup chopped frozen mango
  • 1/2 cup blueberry or grape juice


Preparation

  1. Place all ingredients into a blender and blend until smooth and creamy. Use nonfat yogurt if you are watching your calories or fat intake. Double the batch and share with your children they will love this one!


Creamy Ranch Pork Chops and Rice

  • 1 tablespoons vegetable oil
  • 4 boneless pork chops, 3/4-inch thick
  • 1 can (10 3/4 oz.) cream of mushroom soup or 98 percent fat free cream of mushroom soup
  • 1/2 soup can of milk
  • 1 pkg. (1 oz.) ranch salad dressing mix
  • Paprika
  • Ranch-style rice (see tip)


Preparation
Directions:

  1. Heat oil in skillet. Add chops and cook until browned.
  2. Add soup, milk and 1/2 pkg. salad dressing mix. Heat to a boil. Cover and cook over low heat 10 minutes or until done. Sprinkle with paprika.
  3. Serve with ranch-style rice.

Tip: Ranch-style rice: Add remaining salad dressing mix to water when making rice.

Baja Bean Salad

  • 1 (15 ounce) can kidney beans, drained
  • 1 (15 ounce) can garbanzo beans, drained
  • 1 cup chopped tomatoes
  • 3/4 cup cucumber - peeled, seeded, and chopped
  • 2 tablespoons diced onion
  • 1 (6 ounce) container guacamole
  • 1/2 cup plain low-fat yogurt
  • 1/4 teaspoon salt
  • 1/4 cup low-fat milk
  • Shredded lettuce
  • Corn tortilla chips


Preparation

  1. In a large bowl, toss together kidney beans, garbanzo beans, tomatoes, cucumber and onion.
  2. In a small bowl, mix the guacamole, yogurt and salt. If dressing seems thick, stir in a little milk. Stir into the bean mixture, and chill. Serve topped with the shredded lettuce and corn chips.


Balsamic Glazed Chicken and Bell Pepper Sandwiches

  • 4 teaspoons olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1 1/4 pounds chicken breast tenders
  • 1/2 cup balsamic vinegar, divided
  • 2 cups red bell pepper strips (about 2 medium)
  • 2 cups vertically sliced onion (about 1 large)
  • 2 (8-ounce) loaves focaccia bread, cut in half horizontally
  • 4 ounces provolone cheese, thinly sliced
  • 1/8 teaspoon black pepper


Preparation

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt over chicken. Add chicken to pan; cook 1 minute on each side or until lightly browned. Add 1/4 cup vinegar; cook 2 minutes or until chicken is done and vinegar is syrupy. Remove chicken mixture from the pan; cover and keep warm. Wipe pan clean with a paper towel.
  2. Return pan to medium-high heat; add remaining 2 teaspoons oil. Add bell pepper and onion; saute 7 minutes or until tender. Stir in remaining 1/4 teaspoon salt and remaining 1/4 cup vinegar; cook 1 minute or until vinegar is syrupy.
  3. Arrange chicken mixture evenly over bottom halves of bread; top with bell pepper mixture. Arrange cheese over pepper mixture, and sprinkle with black pepper. Top with top halves of bread. Place a cast-iron or heavy skillet on top of sandwiches; let stand 5 minutes. Cut each sandwich into 6 wedges.


For more healthy meal planning made simple, go to www.mealsmatter.org
Dairy Council of California, MealsMatter.org.


Taken from KansasCity.com; source article is below:
Family Meals Matter: Family meals in a flash
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