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2019 Oct

Healthy, Tasty Recipes

Cooking great meals for your family doesn’t have to be hard. Try these tasty recipes!

Finding time to cook for your family can be a challenge. But the rewards are oh-so worth it. The key is prepping. Make sure you have everything you need before you start cooking: all of your ingredients, pans, utensils, and hopefully a child or two who can help. Cooking together with your family is an easy, fun way to spend together time!

Easy Migas Recipe

by Gretchen Brown

Start the day with a traditional Tex-Mex dish called migas. This version is quick and easy to make, even on busy mornings!

5 large eggs

1/2 teaspoon salt

1 tablespoon olive oil

2 green onions, sliced

2 cups (about 3 ounces) coarsely broken no-salt-added tortilla chips

1/2 cup mild salsa

1/2 cup low-fat shredded cheddar cheese

Garnish: 2 tablespoons chopped cilantro and extra shredded cheese

  • In a bowl, combine eggs and salt; stir with a wire whisk and set aside.
  • Heat olive oil in a large skillet over medium-high heat. Add green onions and cook for 2 minutes or until they begin to soften.
  • Add egg mixture to skillet and cook for 1 minute without stirring, until the edges of the eggs are set.
  • Stir in tortilla chips and salsa; cook for 2 minutes or until tortilla chips begin to soften. At this point, the eggs’ texture will resemble traditional scrambled eggs.
  • Remove from heat and add cheese; stir until combined and cheese begins to melt. Sprinkle with cilantro and extra cheese, if desired.

Cooking Tip: Reduce the sodium content of the dish by leaving out the added salt.

Grilled Eggplant Pesto Pizza

by Roberta Duyff, MS, RD, FAND

Fire up the grill for a savory pizza on your patio or deck. In Italy, fire-roasted pizzas feature many regional, flavorful ingredients, sometimes topped with fresh herbs after they’re baked. This vegetarian version with its grilled flavors offers a delicious way to enjoy fresh vegetables—eggplant, tomato and onion —on a whole-grain crust, topped with fresh basil.

1 medium eggplant, unpeeled, cut in 3/4-inch thick slices

4 tablespoons olive oil

1 unbaked 12-inch whole-wheat or regular thin pizza crust

1/4 cup pesto sauce

1 large tomato, sliced

1/2 small onion, thinly sliced

1/4 cup sliced kalamata olives

2 ounces (½ cup) part-skim mozzarella cheese, shredded

1 ounce (1/4 cup) Parmesan cheese, shredded; or feta cheese, crumbled

1/4 cup fresh basil leaves

  • Brush eggplant with olive oil. Grill over a medium-high fire for about 10 minutes until soft and cooked through, turning to brown evenly. Cool slightly.
  • Place pizza crust on a baking pan. Spread pesto sauce evenly over crust. Arrange grilled eggplant, tomatoes, onion and olives on top. Sprinkle with cheese. Slide uncooked pizza on the grill. Lower the lid.
  • Grill over indirect heat until the crust golden brown and the cheese melts, about 12 to 15 minutes.
  • Just before serving, cut basil leaves into thin strips. Top pizza with basil.

Cooking Note: If you don’t have a grill, or prefer to cook inside, use this alternative cooking method: Roast eggplant and bake pizza in a 425°F oven.

Vietnamese-Style Shrimp Lettuce Rolls with Chile-Lime Sauce

by Roberta Duyff, MS, RD, FAND

In Vietnamese cuisine, tender lettuce leaves often serve as wrappers for shrimp and other protein foods (tofu, scallops) and for fresh vegetables, much like wonton wrappers do for Chinese spring (egg) rolls, and tortillas do for Mexican soft tacos. Because lettuce rolls can be assembled at the table, they’re a fun, flavorful and nourishing dish that every age—kids, too—can prepare at the family table.

12 ounces cooked shrimp, peeled and deveined

1 cup raw bean sprouts *

2 heads Boston lettuce, separated in leaves

1 medium carrot, cut in 1-inch matchsticks

1/4 cup chopped green onions

1/4 cup fresh cilantro

1/4 cup fresh mint leaves

1/4 cup finely-chopped unsalted peanuts

Chile-Lime Sauce

1/4 cup fresh lime juice

1 tablespoon low-sodium soy sauce or fish sauce **

2 teaspoons unseasoned rice vinegar or white vinegar

1 tablespoon sugar

1 garlic clove, minced

1/2 teaspoon crushed red pepper flakes

2 tablespoons shredded carrots

  • Cut shrimp in half lengthwise.
  • Rinse bean sprouts under cold water. Fill a saucepan with water (enough to cover sprouts); bring to a boil. Add sprouts to water, and blanch for about 3 minutes. Drain and plunge sprouts in cold water to stop the cooking process. Drain; pat sprouts dry with paper towels.
  • To make the sauce, combine lime juice, soy sauce, rice vinegar, sugar, garlic and red pepper flakes in a small bowl. Whisk to blend ingredients and dissolve the sugar. Add the grated carrots.
  • Serve sauce at room temperature.
  • To serve, arrange lettuce leaves, shrimp, bean sprouts, carrot, green onions, cilantro, mint, and peanuts on a large serving plate. Pour dipping sauce into a small bowl.
  • Assemble lettuce rolls at the table. To make each lettuce roll, place bean sprouts on one end of a lettuce leaf. Top with shrimp, then top with other ingredients as desired. Drizzle dipping sauce over shrimp and vegetables.
  • Fold the sides of the lettuce leaf, then roll tightly.

*Raw bean sprouts are not advised for those at high risk for foodborne illness, including pregnant women, young children, older adults and those with weakened immune systems. Canned bean sprouts (drained) or cooked rice noodles can be used in place of blanched, raw bean sprouts.

**Asian fish sauce, called nam pla, is the pungent condiment from salted, fermented fish, which gives this Vietnamese sauce its characteristic flavor. Because fish sauce is very high in sodium, this chili dipping sauce is made with light soy sauce.

Reprinted with permission from the Academy of Nutrition and Dietetics. Please visit www.eatright.org for more information.

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