Family meals matter: Celebrate spring

From MealsMatter.org

At Meals Matter, March comes in like a lion and goes out like a lamb chop! Celebrate the arrival of spring with a family meal of Savory Lamb Chops, Parslied Potatoes, a Fresh Vegetable Salad and Strawberry Cornmeal Muffin Cakes.

Other recipes this week are guaranteed to put a spring in your step. Each recipe falls into our “Make Ahead” category. For instance, make a double batch of the kid-friendly Polynesian Chicken Tenders to enjoy for dinner this week and freeze the rest for dinner sometime later. Have a team meeting or a crowd to feed? Tomato Sauce with Ricotta and Herbs serves up to 24. The California Cheese Strata, Sunny Chicken Salad and Baked Orzo with Mushroom, Chives and Parmesan Cheese can be prepped one or two nights before you plan to serve them.

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 and having some “Make Ahead” options in the freezer helps you serve your family healthy, nutrient-rich foods even when you don’t have much time to cook.

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SPRING MENU

Meal:

—Savory Lamb Chops

http://www.mealsmatter.org/recipes-meals/recipe/7021

—Parslied Potatoes

http://www.mealsmatter.org/recipes-meals/recipe/8216

—Fresh Vegetable Salad

http://www.mealsmatter.org/recipes-meals/recipe/47658

—Strawberry Cornmeal Muffin Cakes

http://www.mealsmatter.org/recipes-meals/recipe/12300

Make-Ahead Recipes:

—Entree: Polynesian Chicken Tenders

http://www.mealsmatter.org/recipes-meals/recipe/10112

—Entree: California Cheese Strata

http://www.mealsmatter.org/recipes-meals/recipe/35716

—Entree: Sunny Chicken Salad

http://www.mealsmatter.org/recipes-meals/recipe/35924

—Side: Tomato Sauce With Ricotta and Herbs

http://www.mealsmatter.org/recipes-meals/recipe/7189

—Side: Baked Orzo With Mushrooms, Chives and Parmesan Cheese

http://www.mealsmatter.org/recipes-meals/recipe/7953

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SHOPPING LIST

6 cups Marinara sauce (Sauce and soup)

2 cups Cantaloupe, cubed (Produce)

¼ cup Fresh mint, finely chopped (Produce)

¼ cup Fresh parsley, finely chopped (Produce)

1 clove Garlic, finely chopped (Produce)

4 Lettuce leaves (Produce)

8 cups Chopped onions (Produce)

2 tablespoon Minced garlic (Produce)

9 quarts California tomatoes, peeled, seeded, and diced (Produce)

6 tablespoon Chopped fresh marjoram (Produce)

4 tablespoon Chopped fresh rosemary (Produce)

1 cup Minced sweet onion (Produce)

5 Mushrooms, diced (Produce)

2 teaspoon Minced garlic (Produce)

¼ cup Snipped chives (Produce)

1.5 cup Chopped green pepper (Produce)

¾ cup Chopped carrots (Produce)

¼ cup Thinly sliced fresh basil, divided (Produce)

1 Ginger root, small (Produce)

Juice and finely grated zest of 1 lime (Produce)

1 ½ pounds Small new red potatoes (Produce)

1 Medium onion (Produce)

1 Garlic, bulb (Produce)

1 Bunch fresh parsley (Produce)

2 pint Baskets fresh California Strawberries (Produce)

3 Cucumbers (Produce)

1 Red onion (Produce)

3 One each green, red and yellow peppers (Produce)

2.5 pounds Chicken breasts or tenders (Poultry)

2 cups Cooked rice, cooled (Pasta and rice)

3 pounds Cooked fettuccine (Pasta and rice)

9 ounces Orzo (Pasta and rice)

9 Spinach lasagna noodles (Pasta and rice)

6 Loin or rib lamb chops (1 ½” thick) (Frozen food)

1.5 cup Liquid egg substitute (Eggs)

2 Eggs (Eggs)

2 cups (8 ounces) grated California Cheddar cheese (Dairy)

3.5 cups Nonfat milk (Dairy)

½ pound Plain nonfat yogurt (Dairy)

1 cup Whipping cream (Dairy)

1.25 cup Grated Parmesan cheese (Dairy)

1 tablespoon Butter or stick margarine (Dairy)

2 (15 ounce) carton fat-free ricotta cheese (Dairy)

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided (Dairy)

½ cup Butter (Dairy)

¾ teaspoon Dried sage, crushed (Condiments)

1.5 teaspoon Dried thyme, crushed (Condiments)

8 tablespoon Olive oil (Condiments)

2.5 tablespoon Salt (Condiments)

3.5 tablespoon Black pepper (Condiments)

4 cups Nonfat chicken broth reduced sodium (Condiments)

1.5 teaspoon Garlic powder (Condiments)

3t White wine vinegar (Condiments)

1.5 teaspoon Curry powder (Condiments)

¾ teaspoon Ground ginger (Condiments)

à teaspoon Grated whole nutmeg (Condiments)

Cooking spray (Condiments)

3 tablespoons Soy sauce (Condiments)

1 tablespoon Vegetable oil (Condiments)

½ cup Cider vinegar (Condiments)

1.5 cup Pineapple chunks in juice (Canned fruits & drinks)

12 slices White bread (Bread)

¾ cup Fresh bread crumbs (Baking needs)

1 ¾ cup Flour (Baking needs)

3t Brown sugar (Baking needs)

3 tablespoons Honey (Baking needs)

1 teaspoon Baking powder (Baking needs)

2 cups Powdered sugar (Baking needs)

½ cup Corn meal (Baking needs)

4 tablespoons Sugar (Baking needs)

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SAVORY LAMB CHOPS

A succulent dish!

Ingredients

3 tablespoons Soy sauce

3 tablespoons Honey

1 tablespoon Minced, peeled fresh ginger

1 tablespoon Minced garlic

Juice and finely grated zest of 1 lime

6 Loin or rib lamb chops (1 ½-inch thick)

Preparation

1. To prepare the marinade, combine the first five ingredients in a large bowl.

2. Add the lamb chops and toss them to coat well in the marinade. Set aside to marinate for 20 minutes.

3. Preheat the broiler.

4. Broil the chops 3 inches from the heat source for 4 to 5 minutes per side for medium-rare meat. Cook longer for well-done meat.

Source: Shelia Watkins

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PARSLIED POTATOES

Ingredients

1 ½ pounds Small new red potatoes, scrubbed

1 tablespoon Vegetable oil

1 Medium onion, chopped

1 Small clove garlic, crushed

1 cup Chicken broth (reduced sodium)

1 cup Chopped fresh parsley, divided

½ teaspoon Pepper

Preparation

1. Peel a strip of skin from around the middle of each potato; place potatoes in cold water. Set aside.

2. Heat a large skillet over medium-high heat; add oil. Saute onion and garlic for 5 minutes or until tender. Add broth and ¾ cup parsley; mix well. Bring to a boil.

3. Place potatoes in a single layer in skillet. Return to a boil; reduce heat. Simmer, covered, for 10 minutes or until potatoes are tender.

4. Remove potatoes with a slotted spoon to serving bowl. Add pepper to skillet; stir. Pour sauce over potatoes. Sprinkle with remaining parsley.

Cook’s Notes: Variation: Replace the fresh parsley with basil leaves and add ¼ teaspoon hot red pepper flakes for an Italian twist.

Source: Easy Everyday Cooking

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FRESH VEGETABLE SALAD

Ingredients

3 cups Thinly sliced cucumbers

¾ cup Chopped red onion

½ cup Each chopped green sweet red and yellow peppers

½ cup Cider vinegar

2 tablespoons Sugar

Preparation

In a large serving bowl, combine the cucumbers, onion and peppers. In a small bowl, whisk vinegar and sugar. Pour over vegetables; toss to coat.

Chill until serving. Serve with a slotted spoon.

Source: Simple & Delicious

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STRAWBERRY CORNMEAL MUFFIN CAKES

Ingredients

1 ¼ cups Flour

1 teaspoon Baking powder

Generous pinch of salt

½ cup Butter softened

2 cups Powdered sugar

2 Eggs

½ cup Milk

½ cup Corn meal

1 cup Whipping cream

1 teaspoon Sugar

2 pint Baskets (1 pound) fresh California Strawberries, stemmed and halved

Preparation

Heat oven to 350 degrees.

Grease and flour 12 muffin cups or 6 (6 ounce) custard cups.

Mix together flour, baking powder and salt; set aside.

In a mixer bowl cream butter. Gradually beat in powdered sugar, scraping bowl as needed, until mixture is fluffy. Beat in eggs one at a time. Beat in dry ingredients and milk alternately, to blend thoroughly. Blend in corn meal.

Spoon batter into prepared cups.

Bake in 350 degree oven about 30 minutes until springy to the touch and pick inserted into center comes out clean; cool 5 minutes. Turn out onto rack to cool completely.

Beat cream and sugar to form soft peaks. Serve muffins topped with cream and strawberries. Arrange in serving bowl; spoon into individual dishes.

Yield: 12 medium or 6 large desserts.

Source: California Strawberry Commission

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POLYNESIAN CHICKEN TENDERS

Kids will love these chicken treats! Cook ahead for added convenience.

Ingredients

½ cup Flour

1 ½ teaspoon Garlic powder

1 ½ pounds Low fat chicken tenders

½ cup Egg substitute

3 tablespoons White wine vinegar

3 tablespoons Brown sugar

1 ½ cup Nonfat chicken broth

1 ½ cup Pineapple chunks in juice, drained

1 ½ cup Chopped green pepper

¾ cup Chopped carrots

1 ½ teaspoon Curry powder

¾ teaspoon Ground ginger

Preparation

Spray large nonstick skillet with Pam and heat over medium high heat. Combine flour and ½ teaspoon garlic on paper plate and mix well. Dip chicken tenders in egg and roll in flour mix. Brown chicken pieces in skillet 5-8 minutes until cooked through. Remove from skillet and drain well. allow skillet to cool slightly and re-spray with Pam. Return skillet to heat and add vinegar, brown sugar, 1 teaspoon garlic, chicken broth, pineapple, pepper, carrots, curry powder, and ginger. Cook over medium heat stirring constantly until mixture becomes thick. Stir in cooked chicken. serve over rice. chicken mix can be cooked and cooled to room temperature. Freeze in plastic freezer bags. To reheat, microwave directly from freezer 1-3 minutes per serving.

Source: “Cook Once, Eat for a Week,” Weight Watchers

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CALIFORNIA CHEESE STRATA

You can make this great dish ahead of time…even the night before.

Ingredients

12 slices White bread, crusts removed and cut into halves

2 cups (8 ounces) grated California Cheddar cheese

3 cups Nonfat milk

1 cup Liquid egg substitute

¼ teaspoon Freshly ground black pepper

½ teaspoon Salt

¾ teaspoon Dried sage, crushed

1-½ teaspoon Dried thyme, crushed

Preparation

Spray a 13- x 9-inch baking dish with a nonstick vegetable cooking spray. Line the dish with half of the bread slices, overlapping to make them fit. Top with half of the grated cheese. Combine all remaining ingredients in a bowl and mix well. Pour half of the liquid mixture over the bread and cheese in the dish. Continue layering and cover the dish tightly with plastic wrap. Refrigerate for several hours or overnight before baking. Remove from the refrigerator 2 hours before baking.

Preheat oven to 325 degrees. Place the strata in the preheated oven and bake, uncovered, for 40 minutes, or until a knife inserted in the center comes out clean. Allow to stand for five minutes before cutting.

Source: California Milk Advisory Board

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SUNNY CHICKEN SALAD

Ingredients

2 cups Cooked rice, cooled

2 cups Cantaloupe, cubed

1-½ cups Cooked chicken breast, cubed

¼ cup Fresh mint, finely chopped

¼ cup Fresh parsley, finely chopped

1 clove Garlic, finely chopped

½ pound Plain nonfat yogurt

4 Lettuce leaves

Preparation

Mix together first 3 ingredients in a bowl. Combine next 4 ingredients in another bowl. Gently stir yogurt mixture into rice mixture until well combined. Cover and refrigerate at least 2 hours, until chilled. Serve lettuce on individual plates topped with chicken salad.

Source: www.mealsforyou.com

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TOMATO SAUCE WITH RICOTTA AND HERBS

A great pasta dinner to serve to family and friends. Make sauce ahead so you have time to enjoy company.

Ingredients

8 cups Chopped onions

2 tablespoon Minced gralic

6 tablespoon Olive oil

9 quarts California tomatoes, peeled, seeded, and diced

6 tablespoon Chopped fresh marjoram

4 tablespoon Chopped fresh rosemary

1 tablespoon Salt

2 tablespoon Black pepper

3 pounds Cooked fettuccine

1 ½ cups Ricotta cheese

Preparation

Saute onions and garlic in oil in a large skillet over medium heat until softened. Stir in remaining ingredients except ricotta and fettuccine. Cook over medium-high heat stirring frequently for 10-15 minutes, or until sauce thickens. Serve with cooked fettuccine and top each serving with 1 ounce (1 tablespoon) ricotta cheese.

Cook’s Notes: This recipe feeds approximately 24.

Source: California Tomato Commission

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BAKED ORZO WITH MUSHROOMS, CHIVES, AND PARMESAN CHEESE

Warm and comforting side dish, perfect accompaniment to beef tenderloin and a simple salad of mixed greens.

Ingredients

2 tablespoon Olive oil

1 cup Minced sweet onion

5 Mushrooms, diced

2 teaspoon Minced garlic

¼ cup Snipped chives

9 ounces Orzo, cooked al dente, according to package directions, drained

2/3 cup Grated Parmesan cheese

1 1/3 cups Low-salt chicken broth

¼ teaspoon Coarse salt

Freshly ground pepper

¾ cup Fresh bread crumbs tossed with 1 tablespoon plus 1 teaspoon butter, for topping

Preparation

Heat oven to 375 degrees. Grease a 9-cup capacity, 8-inch square, 4 inch deep, casserole or souffle dish; set aside. Place oil in a large non-stick skillet over medium high heat. When hot, add the onion and the mushrooms. Cook, stirring often, until heated through, about 4 minutes. Stir in the garlic. Cook 1 minute. Add the chives, orzo, cheese, broth, salt and pepper to taste. Mix well. Transfer to baking dish. Sprinkle the crumbs over top. (This can be prepared to this point several hours ahead and kept at room temperature.) Bake, uncovered, until the crumbs are browned, about 45 minutes. Serve hot, warm, or at room temperature.

Source: Contributed by sbogert to www.mealsmatter.org, based on LA Times recipe

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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 http://www.mealsmatter.org , sponsored by Dairy Council of California.

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For more healthy meal planning made simple, go to www.mealsmatter.org

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(c) 2009, (Dairy) Council of California, MealsMatter.org.

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