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Colorful Meals Are More Healthy
Posted Aug 2, 2010
Eating brightly colored fruits and dark green leafy vegetables can benefit your health, when consumed as part of an overall balanced diet. Colorful foods contain powerful antioxidants and phytochemicals which can protect cells against cancer and other degenerative diseases.
This week's featured family meal and other recipes combine colorful fruits and vegetables with a variety of grains, low-fat milk and dairy products, lean meats and legumes as part of an overall healthy diet.
Color your family full this week with a meal of Spinach and Cheese Stuffed Shells, Lemon-Dill Carrots and Blues Buster Smoothies. Other colorful recipes to try this week include Avocado-Orange Salad with Romaine and Lime-Cumin Dressing, Pork Kebabs with Grilled Plums and Couscous, Summer Squash Casserole and Beef Enchiladas.
Be sure to register at MealsMatter.org to add these and other colorful recipes to your personalized family meal plan and shopping list.
"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.
FEATURED FAMILY MEAL
Spinach and Cheese Stuffed Shells
24 Jumbo pasta shells (8 ounces)
11/2 teaspoons extra-virgin olive oil
2 onions, finely chopped
2 pounds Fresh spinach, trimmed and washed, or two 10-ounce packages frozen chopped spinach, thawed and squeezed dry
2 cups part-skim ricotta cheese
2/3 cup plain dry breadcrumbs
1/2 cup freshly grated Parmesan cheese, divided
1/4 teaspoon fround nutmeg
1/8 teaspoon salt
Freshly ground pepper to taste
1 large egg white, lightly beaten
3 cups prepared marinara sauce, preferably low-sodium
Basic Tomato Sauce
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
4 cloves garlic, minced
Pinch of crushed red pepper
2 28-ounce cans diced tomatoes
1 tablespoon tomato paste
1 teaspoon dried oregano
Freshly ground pepper to taste
Preparation
Preheat oven to 375 degrees Fahrenheit. Cook shells in a large pot of boiling water, stirring often, until just tender, about 15 minutes or according to package directions. Drain and rinse under cold water. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring occasionally, until softened, about 3 minutes. If using fresh spinach, add it in batches and toss with tongs until wilted. Drain in a colander, pressing out excess moisture with the back of a spoon. Let cool. If using thawed frozen, add it to the onions and toss to mix well. Set aside.
Combine ricotta, breadcrumbs, 1/4 cup Parmesan and nutmeg in a bowl; mix well. Add the reserved spinach and season with salt and pepper. Stir in egg white.
Stuff each of the reserved shells with a generous 2 tablespoons of the ricotta mixture. Spread 1 cup marinara sauce in the bottom of a 9-by-13-inch baking dish. Arrange the stuffed shells in a single layer. Top with the remaining 2 cups of the sauce and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake until the top is golden and the shells are heated through, about 30 minutes. (If the top browns too quickly, tent loosely with foil.) Let cool for 10 minutes before serving.
Basic Tomato Sauce
Heat oil in a large heavy pan or Dutch oven over medium-low heat. Add onion and cook, stirring often, until softened, about 5 minutes. Add garlic and crushed red pepper; cook for 30 to 60 seconds. Add tomatoes, tomato paste and oregano; mash with a potato masher. Bring to a boil. Simmer, uncovered, over low heat, stirring frequently, until the tomatoes cook down to a thick mass, 45 to 55 minutes. Season with pepper.
Lemon Dill Carrots
8 medium-size carrots, scraped and diagonally sliced
1 teaspoon cornstarch
1 tablespoon lemon juice
1/3 cup water
1 teaspoon margarine
1/2 teaspoon dried dillweed
1/4 teaspoon grated lemon rind
1/8 teaspoon salt
Fresh dillweed sprigs (optional)
Preparation
1. Arrange carrot in vegetable steamer over boiling water. Cover; steam 2-3 minutes or until crisp-tender. Transfer carrot to a serving bowl and keep warm.
2. Combine cornstarch and lemon juice in a small saucepan, stirring until smooth. Add water; cook over medium heat, stirring constantly, until thickened.
3. Stir in margarine and next 3 ingredients. Cook, stirring constantly, until margarine melts.
4. Pour lemon juice mixture over carrots, and toss gently. Garnish with dillweed sprigs, if desired.
Blues Buster Smoothie
6 oz. blueberry yogurt
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes (approx.)
Preparation
Blend all ingredients with ice (amount of ice will vary depending on desired consistency). Pour into a glass and serve chilled.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
SPINACH AND CHEESE STUFFED SHELLS (With prepared marinara sauce)
24 jumbo pasta shells (8 ounces)
1 1/2 teaspoons extra-virgin olive oil
2 onions, finely chopped
2 pounds fresh spinach, trimmed and washed, or two 10-ounce packages frozen chopped spinach, thawed and squeezed dry
2 cups part-skim ricotta cheese
2/3 cup plain dry breadcrumbs
1/2 cup freshly-grated Parmesan cheese, divided
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
Freshly ground pepper to taste
1 large egg white, lightly beaten
3 cups prepared marinara sauce, preferably low-sodium
LEMON-DILL CARROTS
8 medium-size carrots, scraped and diagonally sliced
1 teaspoon cornstarch
1 tablespoon lemon juice
1/3 cup water
1 teaspoon margarine
1/2 teaspoon dried dillweed
1/4 teaspoon grated lemon rind
1/8 teaspoon salt
Fresh dillweed sprigs (optional)
BLUES BUSTER SMOOTHIE
24 ounces blueberry yogurt
2 cups apple juice
1 1/3 cups fresh or frozen blueberries
1 1/3 cups frozen sliced peaches
20-24 Ice cubes
Other Featured Recipes
Summer Squash Casserole
http://www.MealsMatter.org/recipes-meals/recipe/13140
Pork Kebabs with Grilled Plums and Couscous
http://www.MealsMatter.org/recipes-meals/recipe/60788
Avocado-Orange Salad with Romaine and Lime-Cumin Dressing
http://www.MealsMatter.org/recipes-meals/recipe/32085
Beef Enchiladas
http://www.mealsmatter.org/recipes-meals/recipe/41715
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For more healthy meal planning made simple, go to www.mealsmatter.org
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© 2010, Dairy Council of California, MealsMatter.org.
Distributed by McClatchy-Tribune Information Services.
-----
© 2010 Mclatchy-Tribune News Service.. All Rights Reserved
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