Family Meals Matter: Doing more with less

Posted in recipes
by Lorain County Moms

From MealsMatter.org

These days many families are trying to do more with less. Whether it’s money or time that’s in short supply, this week’s recipes prove that convenience doesn’t always come at a cost.

This week’s family meal only takes about 30 minutes to prepare — in fact the most time consuming item is dessert. Tantalize your family’s taste buds with Baked Dijon Chicken, Barley, Bean and Corn salad and watermelon sorbet and you’ll fill them with foods from all of the food groups. Just be sure to start the sorbet a couple of hours before dinner so there is enough time in the freezer.

The rest of this week’s recipes are fast, healthy and budget-friendly, too. Serve your children Apple Pie in a Glass as a snack or pair it with banana pancakes for a well-balanced breakfast. Black Bean, Corn and Zucchini Enchiladas, a protein-filled powerhouse, serves eight so you may even have leftovers for lunch. Cheesy Stuffed Potatoes and “Oh Boy! Squash” are simple side dishes that go the distance and Baked Apples are a simple and delicious end to any meal.

FEATURED MEAL

Baked Dijon Chicken

http://www.mealsmatter.org/recipes-meals/recipe/7293

Barley, Bean and Corn Salad

http://www.mealsmatter.org/recipes-meals/recipe/11542

Watermelon Sorbet

http://www.mealsmatter.org/recipes-meals/recipe/12424

Entrees (breakfast, lunch, dinner), sides, dessert, beverage

“Apple Pie in a Glass” Milk

http://www.mealsmatter.org/recipes-meals/recipe/7075

Cheesy Stuffed Potatoes

http://www.mealsmatter.org/recipes-meals/recipe/7314

Oh, boy! Squash

http://www.mealsmatter.org/recipes-meals/recipe/7326

Black Bean, Corn and Zucchini Enchiladas

http://www.mealsmatter.org/recipes-meals/recipe/35921

Baked Apples

http://www.mealsmatter.org/recipes-meals/recipe/56969

Banana Pancakes

http://www.mealsmatter.org/recipes-meals/recipe/26930

SHOPPING LIST (includes enough ingredients to make at least four servings of each recipe)

BAKING NEEDS

1 cup all-purpose flour

2 teaspoons baking powder

4 teaspoons brown sugar

3 tablespoons canola oil

cooking spray

¼ cup evaporated fat-free milk

5 tablespoons sugar

BREAD

One-quarter cup fine dry bread crumbs

CANNED FRUITS AND DRINKS

2 cups apple sauce

CANNED MEATS AND BEANS

2 cans (15 ounces each) black beans

1 can (6 1-2 ounces) tuna

CANNED VEGETABLES

1 tablespoon bottled roasted red pepper strips or pimiento, finely-minced

1 can whole kernel corn

CEREALS

4 teaspoons oatmeal

CONDIMENTS

½ cup olive oil

¼ cup white wine vinegar

DAIRY

¼ stick butter

1 ½ cups (6 ounces) grated parmesan cheese

5 1/3 cups low fat milk

2 cups low-fat cottage cheese

1 cup (4 ounces) shredded extra sharp cheddar cheese

2 cups (8 ounces) shredded reduced-fat cheddar cheese

EGGS

1 egg

ETHNIC FOODS

3 cups enchilada sauce

8 8-inch whole wheat tortillas

FROZEN FOOD

1 (10 ounces) package frozen whole-kernel corn

PASTA AND RICE

1 cup quick-cooking pearled barley

POULTRY

4 (about 1 pound) boneless, skinless chicken breast halves

PRODUCE

1 head baby greens or chopped romaine lettuce

1 bunch green onions

2 large apples

1 lemon

6 medium baking potatoes

1 medium yellow onion

2 ripe bananas

1 medium watermelon, cubed, seeded (5 cups)

6 yellow squash (crooked neck)

4 zucchini (2 cups sliced)

SEASONINGS

¼ teaspoon chili powder

2 teaspoons cinnamon

dash paprika

3 tablespoons Dijon mustard

1 teaspoon garlic powder

salt and pepper

½ teaspoon white pepper

Baked Dijon Chicken

Nonstick cooking spray

¼ cup evaporated fat free milk

3 tablespoons Dijon mustard

¼ cup fine dry bread crumbs

¼ cup (1 ounce) grated Parmesan cheese

4 (about 1 pound total) boneless, skinless chicken breast halves

Preheat oven to 475 degrees. Spray 13×9-inch (3-quart rectangular) baking dish with cooking spray. Combine evaporated milk and mustard in shallow bowl. Combine bread crumbs and cheese in separate shallow bowl. Dip chicken into milk mixture, coating both sides, then into bread crumb mixture. Place in prepared dish. Bake for 15 to 20 minutes or until chicken is golden brown and no longer pink in center.

Barley, Bean and Corn Salad

1 cup quick-cooking pearled barley

1 can black beans, drained

1 can whole kernel corn, drained

1 small can tuna (6 ½ oz.) OR ¾ cup diced cooked chicken

1 tablespoon finely-minced bottled roasted red pepper strips or pimiento

½ cup olive oil

¼ cup white wine vinegar

½ tsp minced garlic

½ tsp Dijon mustard

¼ tsp chili powder

2-3 cups baby greens or chopped romaine lettuce

Cook the barley according to directions on the package. Cool, fluffing occasionally with a fork.

Rinse the beans and corn in a colander under cold running water and drain thoroughly. Drain the tuna, if necessary.

Mix the dressing ingredients (roasted red peppers through chili powder) in a large bowl, and then add the remaining ingredients except the greens or lettuce, and mix well. Chill the barley mixture in the refrigerator for at least 2 hours and up to two days.

Just before serving, add the greens or romaine lettuce and stir briefly to coat evenly.

Rice can be substituted for the barley, but (unless you use brown rice) an important “nutty” taste/dimension will be missing from the dish.

To make a high-calcium, lower carbohydrate salad, leave out the corn and substitute a 15-oz can of salmon for the tuna.

Watermelon Sorbet

5 cups cubed, seeded watermelon

2 tbsp sugar

2 tbsp fresh lemon juice

Process all ingredients in a blender or food processor until smooth. Transfer mixture to a bowl, cover and freeze until firm, about 2 hours. (If the sorbet freezes so that it’s too firm to scoop, let it stand at room temperature for a few minutes before serving.)

For more healthy meal planning made simple, go to www.mealsmatter.org. “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 website Meals Matter (www.mealsmatter.org), sponsored by Dairy Council of California. Healthy Eating Made Easier