By HealthyEating.org
January is all about healthy starts and new beginnings. Making small changes over time is a proven way to establish new habits. Start 2016 by planning your family meals with the help of our recipe suggestions. If planning ahead is too big of a commitment, check out the Healthy Eating Planner (www.HealthyEating.org/Plan) tool to evaluate your eating habits and make a simple plan for improvement.
Get a healthy start to 2016 with a featured family meal that represents all five food groups. Enjoy broccoli, cheese and faro casserole with simple roast chicken and fruity yogurt parfaits for dessert. Healthy eating doesn’t mean giving up on flavor. Enjoy other healthy recipes all week long like chicken wrap with California dried plums and apples, Italian fennel stir fry, hot and sour soup and crustless tomato pepper quiche.
Broccoli, Cheese and Faro Casserole
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
Number of servings: 10 or more
Ingredients:
2 cups cooked farro from about 3/4 cup uncooked
1 tbsp butter
1 tbsp canola oil
1 medium leek, light green part cut into thin slices
1 medium carrot, chopped
1 cup chopped crimini mushrooms (about 3-4)
1 large garlic clove, minced
1 1/2 cups broccoli florets (1-inch pieces)
1/4 cup flour
1 1/2 cups low-fat milk
3/4 cup low-sodium chicken or vegetable broth
pinch of nutmeg
4 ounces shredded Monterey Jack cheese
Dash salt and pepper
Procedure:
Prepare farro according to package directions. Drain excess water. Set aside.
Preheat oven to 350 degrees. Heat butter and oil in a sauté pan on medium high heat. Add leeks, carrot and mushrooms and saute about 5 minutes, until leeks start to turn golden. Add garlic and sauté for another minute.
Add flour and stir to combine with vegetables. Cook for 1 minute. Add broth and milk, and bring mixture to a boil to thicken. Add pinch of nutmeg.
Add broccoli and reduce heat to low. Simmer for about 2 minutes or until broccoli just starts to soften.
Add farro and stir to combine. Add cheese and stir to combine. Add salt and pepper to taste Pour entire pan into a casserole dish, or if your pan is oven safe, place it in the oven. Cook for about 20 minutes, or until casserole is golden and bubbly and heated through.
Simple Roast Chicken
Total preparation time: less than 15 minutes
Actual cooking time: 2 hours
Number of servings: 8
Ingredients:
1 small onion, peeled and quartered
3 cloves garlic, peeled and quartered
3 sprigs fresh tarragon
3 sprigs fresh thyme
1 5-pound chicken, giblets removed
2 tbsp extra virgin olive oil
1 tsp kosher salt
1/2 tsp freshly ground pepper
Procedure:
Preheat oven to 375°F. Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down.
Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175°F, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.
Here are some roasting tips:
- Very cold meat won’t roast evenly. Place it on the counter while preheating the oven.
- Durable cotton kitchen string is sold at kitchenware stores, most gourmet markets and large supermarkets. Do not use sewing thread or yarn, which may contain inedible dyes or unsavory chemicals.
- A heavy-duty, high-sided roasting pan is essential for conducting heat evenly. Never substitute a cookie sheet. A broiler pan will work in a pinch, but the roast will inevitably be somewhat chewier.
- Give it a rest. A roast’s internal temperature will rise about 10° while resting. The natural juices will also reincorporate into the meat’s fibers and the skin or crust will dry out slightly for a more toothsome yet more succulent dinner.
Fruity Yogurt Parfaits
Total preparation time: less than 15 minutes
Number of servings: 4
Actual cooking time: No cooking
Ingredients:
2 cups chopped pineapple
1 cup frozen strawberry (thawed)
1 ripe banana
1 cup vanilla yogurt, reduced-fat or fat-free
1/3 cup crispy oats (granola)
Procedure:
In individual sundae glasses or a regular bowl, layer the pineapple, strawberries, yogurt and banana. Sprinkle with crispy oats. Serve immediately. To make a more fun family experience, have the kids help layer the ingredients.
***For nutrition information about these recipes, and for more healthful dining experiences, visit goo.gl/ZQD0lg.