(Family Features) Making small changes to focus on your health, like following a healthy eating plan, can make a big difference in protecting your heart.

Developed by the National Heart, Lung, and Blood Institute, Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods, and instead provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

As an added bonus, sharing DASH-friendly meals with your loved ones can help take the guesswork out of putting nutritious dinners on your family’s table. For example, this easy and delicious Turkey and Beef Meatballs with Whole-Wheat Spaghetti recipe is one the entire family can help prepare.

In addition to a following a healthy eating plan, other self-care habits like taking time daily to destress, being more physically active and getting enough quality sleep can all benefit your heart. It’s also important to know what your blood pressure, cholesterol and blood sugar levels are and what a healthy weight is for you.

Learn more about the DASH eating plan and find recipes at nhlbi.nih.gov/DASH.

Watch video to see how to make this recipe!

Turkey and Beef Meatballs with Whole-Wheat Spaghetti
Recipe courtesy of the National Heart, Lung, and Blood Institute Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

• 3          quarts water
• 8          ounces dry whole-wheat spaghetti
• 2          cups chunky tomato sauce
• 4          teaspoons grated Parmesan cheese
• 1          tablespoon fresh basil, rinsed, dried and chopped

Turkey Meatballs:

• 6          ounces 99% lean ground turkey
• 1/4       cup whole-wheat breadcrumbs
• 2          tablespoons fat-free evaporated milk
• 1          tablespoon grated Parmesan cheese
• 1/2       tablespoon fresh chives, rinsed, dried and chopped
• 1/2       tablespoon fresh parsley, rinsed, dried and chopped

Beef Meatballs:

• 6          ounces 93% lean ground beef
• 1/4       cup whole-wheat breadcrumbs
• 2          tablespoons fat-free evaporated milk
• 1          tablespoon grated Parmesan cheese
• 1/2       tablespoon fresh chives, rinsed, dried and chopped
• 1/2      tablespoon fresh parsley, rinsed, dried and chopped

1. Preheat oven to 400 F.
2. In 4-quart saucepan over high heat, bring water to boil.
3. Add pasta and cook according to package directions. Drain and set aside.
4. To make turkey meatballs: In bowl, combine ground turkey, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons turkey mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight turkey meatballs are made.
5. To make beef meatballs: In separate bowl, combine ground beef, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons beef mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight beef meatballs are made.
6. Bake meatballs 10 minutes until minimum internal temperature of 165 F is reached.
7. Warm sauce, if necessary.

To serve: Serve four meatballs with 3/4 cup pasta, 1/2 cup sauce, 1 teaspoon Parmesan cheese and 1 pinch basil per portion.

Source: National Heart, Lung, and Blood Institute

(Family Features) Turkey and ham may sit centerstage, but classic holiday sides can make the season truly special. You can bring smiles to your loved ones’ faces by dishing out those favorite recipes everyone asks for year after year.

Made with a delicious combination of rice, cheddar cheese, cream of mushroom soup and broccoli florets, this quick and easy version of Broccoli and Cheese Rice Casserole is an ideal one-pot dish to keep the holidays simple. With three easy steps and everyday ingredients, it comes together with minimal effort for traditional casserole taste.

When it comes to feeding a crowd, it’s often best to let your oven do the work. This Brussels Sprouts and Ham Rice Gratin recipe allows you to serve up a filling favorite with little effort using pantry staples. Plus, it’s a kid-friendly way to encourage veggies at this year’s holiday meal with gooey cheese providing tempting taste bud motivation.

These seasonal classics and more are made quick and easy with an option like Success Boil-in-Bag Rice, a pre-measured, mess-free way to make fluffy, high-quality rice. It’s cooked by simply dropping a bag of rice in a pot of water or broth then boiling it for 10 minutes. BPA-free and FDA-approved, the bags are safe to use and made to withstand high temperatures.

An added bonus: If you’re aiming to achieve a particular flavor, just season the rice by cooking in water infused with herbs, spices, broth, coconut milk or other liquids like juice for sweeter recipes.

Visit SuccessRice.com to find more holiday recipe inspiration.

Brussels Sprouts and Ham Rice Gratin

Prep time: 20 minutes
Cook time: 25 minutes
Servings: 4

• 1          bag Success White Rice
• 1/2       pound Brussels sprouts, trimmed and halved
• 1/3       cup diced ham
• 1          clove garlic, minced
• 1          tablespoon olive oil
• 3/4       teaspoon salt, divided
• 3/4       teaspoon black pepper, divided
• 1          cup heavy cream
• 2          tablespoons finely chopped fresh chives
• 2          tablespoons Dijon mustard
• 1          cup shredded sharp cheddar cheese
• 1/2       cup grated Parmesan cheese, divided
• 1/3       cup breadcrumbs
• 2          tablespoons butter, melted

1. Preheat oven to 450 F. Prepare rice according to package directions.
2. In large bowl, toss Brussels sprouts, ham, garlic, olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on parchment paper-lined baking tray and roast 12-15 minutes, or until caramelized. Decrease oven temperature to 425 F.
3. In large bowl, toss rice, Brussels sprouts mixture, cream, chives, Dijon mustard, remaining salt and remaining pepper. Stir in cheddar and 1/3 cup Parmesan cheese. Transfer mixture to greased, 2-quart baking dish.
4. In small bowl, stir breadcrumbs, remaining Parmesan and melted butter. Sprinkle over rice mixture.
5. Bake 12-15 minutes, or until golden brown and bubbling.

Broccoli and Cheese Rice Casserole

Prep time: 5 minutes
Cook time: 30 minutes
Servings: 4-6

• 1          bag Success White Rice or Brown Rice
• nonstick cooking spray
• 1          can (10 3/4 ounces) condensed cream of mushroom soup
• 2          cups frozen broccoli florets, thawed and drained
• 1 1/2    cups shredded cheddar cheese, divided
• 1/2       cup evaporated milk
• 3          tablespoons butter, melted
• 1          tablespoon grated onion
• 1/2       teaspoon salt
• 1/2       teaspoon black pepper

1. Prepare rice according to package directions. Preheat oven to 350 F.
2. Coat 2-quart casserole dish with nonstick cooking spray. In medium bowl, combine soup, broccoli, 1 cup cheddar cheese, evaporated milk, butter, onion, salt and pepper. Fold in rice.
3. Pour mixture into prepared dish and top with remaining cheddar cheese. Bake 20 minutes.

(Family Features) As families across the country transition back into more normal routines this fall with work, school – whether virtual or in-person – and calendars jam-packed with commitments, it’s important to find ways to save precious time and squeeze in more moments with loved ones.

While getting nutritious, delicious and affordable meals on the table to help fuel those busy days is crucial, there are ways to cut down the amount of time spent in the kitchen each day. Setting aside a couple hours each week to meal prep can make it easier to serve lunch and dinner on a tight schedule and budget. For example, this California-Style Cheesy Enchilada Casserole can be made in batches ahead of time then frozen as individual portions and reheated when hunger strikes while working or learning from home.

Using prepared enchilada sauce, roasted chicken and a Hispanic-style cheese blend made with 100% Real California Milk from California dairy farm families, plus a traditional blend of vegetables and spices, you can feel good about serving your family members a flavorful, nutritional and budget-friendly meal each time they reach for another helping.

Find additional busy season recipe inspiration, nutritional information and more at RealCaliforniaMilk.com.

California-Style Cheesy Enchilada Casserole

Cooking Sauce:

• 2          eggs
• 1/2       teaspoon salt
• 1/2       cup Real California half-and-half, milk or evaporated milk
• 1/2       cup Real California sour cream
• vegetable oil

Casserole:

• 1 1/2-2 cups prepared enchilada sauce, divided
• 12        corn tortillas, divided
• 1          cup roasted skinless chicken, cut into bite-size pieces
• 2          teaspoons enchilada seasoning
• 4          cups shredded Real California Mexican cheese blend, divided, or 1 cup each shredded Real California Oaxaca, Cheddar, Jalapeño Jack and crumbled Cotija cheeses
• 1          cup canned pinto beans, drained well
• 1/2       teaspoon ground cumin
• 1/2       teaspoon garlic powder
• 1/3       cup canned kernel corn, well drained
• 1/3       cup sliced black olives, well drained
• 1/3       cup mild green chiles, well drained
• 2          tablespoons of cilantro, minced
• 2          green onions, sliced

• lime wedges, for serving
• Real California sour cream, for serving

1. Preheat oven to 350 F.
2. To make cooking sauce: In bowl, whisk eggs, salt, half-and-half and sour cream; set aside.
3. Spray casserole dish with vegetable oil.
4. To make casserole: Assemble first layer by spreading 6 tablespoons enchilada sauce on bottom of casserole dish. Top with four tortillas, overlapping them. Cover tortillas with 6 tablespoons enchilada sauce.
5. Assemble second layer by tossing chicken with enchilada seasoning. Mix with 3 cups shredded cheese. Layer half chicken-cheese mixture over tortillas.
6. Assemble third layer by seasoning pinto beans with cumin and garlic powder. Spread beans over cheese-chicken layer.
7. Assemble fourth layer by overlapping four tortillas then cover with 6-8 tablespoons enchilada sauce. Cover with corn, olives and chiles. Top with remaining cheese-chicken mixture.
8. Assemble final layer by covering filling with remaining tortillas, overlapped, then spread remaining enchilada sauce over them. Pour cooking sauce over casserole. Top with remaining shredded cheese. Let rest at least 30 minutes.
9. Bake 50-60 minutes, or until bubbling. Remove and rest 10 minutes before cutting.
10. Sprinkle with cilantro and green onions. Serve with lime wedges and sour cream.

Source: Real California Milk

(Culinary.net) If your family spends endless amounts of time arguing over dinner plans before eventually settling on the same meals week after week, keep in mind easy ways to change up the menu without completely restocking your pantry. Trying something new doesn’t have to mean leaving your comfort zone with complicated recipes or long ingredients lists.

For example, rather than skipping traditional grilled or baked chicken because it’s feeling bland or boring, consider adding a new element to the mix. A simple dip, topping or sauce like this Cilantro Cream Sauce can bring a new flavor to your favorite dishes without entirely ditching tried-and-true tactics.

Try a simple strategy like baking chicken breasts and steaming a veggie mix. While your main protein and sides are cooking, use the blender and stovetop to create this sauce that adds taste to your plate without increasing time spent in the kitchen.

Find more meal inspiration at Culinary.net.

Watch video to see how to make this recipe!

Cilantro Cream Sauce

Servings: 6-8

• 2          cups fresh cilantro
• 1          can (12 fluid ounces) evaporated milk
• 1          cup water
• 2          teaspoons granulated chicken bouillon
• 3          tablespoons butter
• 3          tablespoons flour
• 1/4       teaspoon pepper

1. In blender, blend cilantro, evaporated milk, water and bouillon until smooth.
2. In saucepan, melt butter over medium heat. Whisk in flour until smooth. Stir in cilantro mixture. Simmer over medium-low heat, whisking until mixture thickens to desired consistency.
3. Season with pepper; mix until combined.

(Culinary.net) Enjoying a meal with loved ones at the end of the day is a timeless tradition, but many families feel as though they’re constantly searching for ways to mix up the menu.

One trend gaining traction among home chefs is “meatless Mondays” in which classic dishes are made using substitutions for meat like veggies or grains. It’s a simple way to maintain nutritional value at the dinner table while putting a tasty twist on worn-out meals.

This Meatless Cheesy Burrito Bake can provide your family a flavorful way to skip the meat and make way for protein in the form of brown rice paired with bell peppers, onion and refried beans wrapped in wheat tortillas and topped with cheese, salsa and guacamole.

Find more creative family dinner inspiration at Culinary.net.

Watch video to see how to make this recipe!

Meatless Cheesy Burrito Bake

• 2          tablespoons canola oil
• 2          bell peppers, sliced
• 1          medium onion, sliced
• 1          teaspoon cumin
• 2          cups water
• 1          cup brown rice, uncooked
• 1          can (12 ounces) evaporated milk, divided
• 1          cup shredded cheddar cheese
• 1          can (4 ounces) diced green chiles, undrained
• 1          can (16 ounces) refried beans
• 6          wheat tortillas (8 inches)
• salsa (optional)
• guacamole (optional)

1. Heat oven to 350 F.
2. In large skillet, heat canola oil. Cook peppers, onion and cumin until tender.
3. In saucepan, add water and brown rice. Cook 45 minutes.
4. In saucepan, add 1 1/4 cups evaporated milk, shredded cheese and green chilies. Cook over medium heat until cheese is melted and smooth. Stir 3/4 cheese mixture in with rice; set remaining cheese sauce aside.
5. In medium bowl, add refried beans and remaining evaporated milk. Microwave 3-4 minutes.
6. Lay out tortillas and layer: refried bean mixture, rice mixture and pepper-onion mixture. Roll into burritos and place in baking pan. Top burritos with remaining cheese sauce. Bake 20-25 minutes.
7. Garnish with salsa and guacamole, if desired.

Corn Chowder with Poblano

Recipe courtesy of Nestlé USA, Inc.
Servings: 6

• 1          tablespoon vegetable oil
• 1          small onion, finely chopped
• 1/2       cup chopped red bell pepper
• 1          poblano chile, deveined, seeded and chopped
• 2          garlic cloves, chopped
• 2          packages (16 ounces each) loose-pack frozen whole kernel corn, thawed, divided
• 1          can (14 1/2 ounces) low-sodium and fat-free chicken broth
• 1/4       cup water
• 1          can (12 ounces) Carnation Evaporated Fat Free or low-fat 2% milk
• salt, to taste (optional)
• ground pepper, to taste (optional)
• 1          tablespoon chopped fresh parsley (optional)

1. In large saucepan over medium-high heat, heat vegetable oil. Add onion, pepper, chile and garlic; cook, stirring occasionally, 3-4 minutes, or until tender. Add 4 cups corn; cook, stirring occasionally, 4-5 minutes, or until tender. Add broth and water; cook, stirring frequently, 15 minutes is very soft.
2. Place corn mixture in blender or food processor (in batches if necessary); process until smooth. Return to saucepan. Stir in remaining corn and evaporated milk.
3. Cook 5-10 minutes, stirring frequently, until chowder is thick. Season with salt and pepper. Garnish with parsley.

Note: One small jalapeño can be substituted for poblano chile. Chiles vary in heat level; half a jalapeno may be all you need.

Photo courtesy of Getty Images

(Family Features) While Father's Day is for honoring dads, it's also a great opportunity to honor the men who have been father figures to us - stepfathers, grandfathers, uncles, even friends who have played that role in our lives.

This year, take some extra time to tell those men how much they've meant to you. A card or letter, a phone call or a face to face conversation - you'll give them a Father's Day gift they'll never forget.

To show them your appreciation, have them over for a special dinner. Grill up some chicken and top it with this Cilantro Cream Sauce. Serve with some southwestern-inspired rice and follow it all up with these Double Chocolate Warm Pudding Cakes for a homey dessert.

For more Father's Day dinner and dessert ideas, visit VeryBestBaking.com.

Cilantro Cream Sauce over Chicken

Makes 6 to 8 servings

• 6 to 8 boneless, skinless chicken breast halves, cooked and kept warm
• 2 cups loosely packed fresh cilantro
• 1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk
• 1 cup water
• 2 teaspoons granulated chicken flavor bouillon
• 3 tablespoons butter or margarine
• 3 tablespoons all-purpose flour
• Ground black pepper to taste

1. PLACE cilantro, evaporated milk, water and bouillon in blender; cover. Blend until smooth.
2. MELT butter in medium saucepan over medium heat. Remove from heat. Stir in flour, stirring constantly until smooth. Stir in cilantro mixture. Cook over medium-low heat, stirring constantly, until mixture comes to a boil and thickens slightly. Season to taste with pepper.
3. POUR sauce over chicken breasts.

Nutrition Information per serving: 330 calories; 120 calories from fat; 14g total fat; 8g saturated fat; 130mg cholesterol; 380mg sodium; 9g carbohydrate; 0g fiber; 6g sugars; 40g protein; 10% Vitamin A; 20% Calcium

Double Chocolate Warm Pudding Cakes

Makes 8 servings

• Nonstick cooking spray
• 1 cup all-purpose flour
• 1 1/4 cups granulated sugar, divided
• 3 tablespoons plus 1/4 cup Nestlé Toll House Baking Cocoa, divided
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 can (12 fluid ounces) Nestlé Carnation Evaporated Lowfat 2% Milk, divided
• 1 tablespoon vegetable oil
• 1 teaspoon vanilla extract
• 2 tablespoons water
• Lowfat whipped topping or ice cream (optional)

1. PREHEAT the oven to 350° F. Spray 8-inch-square baking pan or dish with nonstick cooking spray.
2. COMBINE flour, 3/4 cup sugar, 3 tablespoons cocoa, baking powder and salt in medium bowl. Add 1/2 cup evaporated milk, oil and vanilla extract; whisk until just blended. Spread batter into prepared baking pan.
3. COMBINE remaining 1/2 cup sugar and 1/4 cup cocoa in small bowl. Microwave remaining 1 cup evaporated milk and 2 tablespoons water in small, uncovered microwave-safe bowl on HIGH (100%) power for 1 minute. With wire whisk, stir in sugar-cocoa mixture into milk mixture until blended. Gently pour over chocolate batter in pan.
4. BAKE for 20 to 25 minutes (25 to 30 minutes if using glass dish) or until cake layer forms on top and edges are bubbly. Let stand for 10 minutes. Spoon into serving dishes, spooning chocolate sauce over cake. Top with whipped topping.

TIP: Individual servings can be reheated in microwave for 10 seconds.

Nutrition Information per serving: 250 calories; 25 calories from fat; 3g total fat; 1g saturated fat; 5mg cholesterol; 220mg sodium; 45g carbohydrate; 1g fiber; 32g sugars; 5g protein; 15% Calcium

Source: VeryBestBaking.com

Ingredients

• 2 cups (8 ounces) dry penne pasta
• 8 sun-dried tomatoes, chopped (about 1/3 cup)
• 1 can (12 fluid ounces) Nestlé Carnation Evaporated Lowfat 2% Milk
• 2 cups (8-ounce package) shredded Italian-style four cheese blend
• 1 teaspoon dried basil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground black pepper

Preparation

1. COOK pasta according to package directions, adding sun-dried tomatoes to boiling pasta water for last two minutes of cooking time; drain.
2. MEANWHILE, COMBINE evaporated milk, cheese, basil, garlic powder and pepper in medium saucepan. Cook over medium-low heat, stirring occasionally, until cheese is melted. Remove from heat.
3. ADD pasta and sun-dried tomatoes to cheese sauce; stir until combined.

Calories: 260 | Total Fat: 10g
Cholesterol: 30mg | Protein: 15g
Carbohydrates: 28g | Sodium: 390mg

Serves

Makes about 7, 1/2-cup servings

Source Nestlé Carnation Milks

Ingredients

• 2 cups cooked rice
• 2 cups (8 ounces) shredded Monterey Jack cheese
• 1 1/2 cups cooked, chopped chicken breast meat
• 1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk
• 1/2 cup finely chopped red onion
• 2 large eggs, lightly beaten
• 1/4 cup finely chopped cilantro
• 2 tablespoons butter or margarine, melted
• 1 tablespoon diced jalapeños
• Salt

Preparation

1. PREHEAT oven to 350–F. Lightly grease 2-quart casserole.
2. COMBINE rice, cheese, chicken, evaporated milk, onion, eggs, cilantro, butter and jalapeños in prepared casserole; stir well.
3. BAKE 45 to 50 minutes or until knife inserted in center comes out clean. Season with salt.

Serves

4 servings

Notes, Tips & Suggestions

For freeze ahead

1. PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator. Uncover.
2. PREHEAT oven to 350–F.
3. BAKE 60 to 70 minutes or until knife inserted in center comes out clean. Season with salt.

Courtesy of Nestlé USA, Inc.

Source

Family Features