Protect Your Health with a Heart-Smart Eating Plan
(Family Features) As people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies.
A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool.
Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not. This recipe for Baked Parmesan Chicken is packed with 30 grams of protein in each serving yet delivers only 280 calories. For a tasty way to increase vegetable intake, try pairing the no-sugar chicken dish with Green Beans with Mushrooms and Onions.
A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata – a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you’re setting yourself up for a healthy day and getting the energy you need to live it to the fullest.
Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes.
Baked Parmesan Chicken
Recipe courtesy of Know Diabetes by Heart
Prep time: 15 minutes
Cook time: 18 minutes
Servings: 4 (3 ounces chicken per serving)
- Cooking spray
- 1 large egg
- 1 tablespoon water
- 2 teaspoons olive oil
- 1/3 cup finely crushed, low-sodium, whole-grain crispbread
- 1/3 cup shredded or grated Parmesan cheese
- 2 tablespoons minced fresh parsley
- 1/2 teaspoon ground oregano
- 1/4 teaspoon pepper
- 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness
- Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray.
- In a shallow dish, whisk the egg, water and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano and pepper. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.
- Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown.
Nutritional information per serving: 280 calories; 80 calories from fat; 9 g total fat; 2.5 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 125 mg cholesterol; 340 mg sodium; 530 mg potassium; 18 g total carbohydrate; 4 g dietary fiber; 0 g sugar; 0 g added sugar; 30 g protein; 370 mg phosphorus. Choices/Exchanges: 1 starch, 4 lean protein.
Ham and Broccoli Frittata
Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4 (1/4 frittata per serving)
- Cooking spray
- 2 cups frozen fat-free potatoes O’Brien, thawed
- 6 ounces small broccoli florets, rinsed in cold water, drained but not dried
- 8 large egg whites
- 1 large egg
- 4 ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes
- 1/4 cup fat-free milk
- 1/4 teaspoon pepper
- Preheat the oven to 400 F.
- Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4-5 minutes, or until potatoes are golden brown, stirring occasionally.
- In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.
- In a medium bowl, whisk the egg whites and egg. Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well.
- Bake for 15-18 minutes, or until the eggs are set.
Nutritional information per serving: 180 calories; 30 calories from fat; 3 g total fat; 1 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 60 mg cholesterol; 460 mg sodium; 570 mg potassium; 17 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 1 g added sugar; 18 g protein; 210 mg phosphorus. Choices/Exchanges: 1 carbohydrate, 2 lean protein.
Green Beans with Mushrooms and Onions
Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4 (1/2 cup per serving)
- Water
- 8 ounces green beans, trimmed
- 2 teaspoons olive oil
- 4 ounces sliced mushrooms, stems discarded
- 1/2 cup thinly sliced onion
- 1 medium garlic clove, minced
- 1/8 teaspoon salt
- 2 teaspoons fresh lemon juice
- 1 pinch pepper
- Fill a medium saucepan 3/4 full of water. Bring to a boil, covered, over high heat. Cook the green beans, uncovered, 5 minutes, or until tender-crisp. Drain well in a colander.
- In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms, onion, garlic and salt 5 minutes, or until the mushrooms are soft and lightly browned, stirring frequently. Stir in the lemon juice, pepper and cooked green beans.
Nutritional information per serving: 60 calories; 25 calories from fat; 2.5 g total fat; 0.5 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 0 mg cholesterol; 60 mg sodium; 300 mg potassium; 9 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 0 g added sugar; 2 g protein; 70 mg phosphorus. Choices/Exchanges: 2 vegetable, 1/2 fat.
Source: American Heart Association and American Diabetes Association
Perfect Pantry Pastas
(Family Features) Constantly seeking out recipe-specific ingredients that may only be used once or twice can be a burden. Instead, keep your home stocked with necessities to simplify dinner prep with dishes made using common household staples.
One perfect example: pastas. These recipes for Minestrone Pasta Saute with Ricotta, Creamy One-Pot Spaghetti and Pasta in a Pinch include easily recognizable seasonings and canned goods for simple dinner solutions. Plus, they all include dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.
Another way to scale back on unnecessary grocery purchases is to give yourself permission to modify. Many recipes can be tweaked for personal preferences, such as using black beans rather than kidney beans or adjusting the amount of a spice used based on your family’s tastes.
Stock your pantry and refrigerator with versatile ingredients like these:
- Canned tomatoes
- Canned beans
- Quick-cook rice
- Small whole-grain pasta
- Stock, like vegetable, chicken or beef
- Fluid milk
- Shredded cheese
- Plain Greek yogurt
For more ideas to simplify family meals, visit milkmeansmore.org.
Minestrone Pasta Saute with Ricotta
Recipe courtesy of Lori Yates of “Foxes Love Lemons” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4
- 8 ounces ditalini pasta
- 1 1/2 tablespoons extra-virgin olive oil
- 3 carrots, finely diced
- 3 cloves garlic, minced
- 1/2 medium onion, chopped
- 1/2 bunch kale, thinly sliced
- 1/2 pound green beans, trimmed and halved
- 1/4 cup dry white wine
- 1/2 pound lean ground beef (optional)
- 1 can (15 ounces) kidney beans, rinsed and drained
- 1 jar (24 ounces) marinara sauce
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1 cup Ricotta cheese
- 1/4 cup grated Parmesan cheese
- In large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/4 cup pasta cooking water then drain pasta.
- In large skillet over medium-high heat, heat oil. Add carrots, garlic and onion; cook 3 minutes, or until vegetables start to soften, stirring occasionally. Add kale and green beans; cook 3 minutes, or until green beans are tender-crisp, stirring occasionally.
- Add wine to skillet; cook 2 minutes, or until most liquid has evaporated. Transfer vegetables to medium bowl. If including meat, return skillet to medium-high heat. Add ground beef; cook 6-8 minutes, or until meat is cooked through, breaking up with side of spoon. Spoon off excess fat.
- Reduce heat to medium-low. Add kidney beans, marinara sauce, salt, pepper, pasta, reserved pasta cooking water and cooked vegetable mixture to skillet with beef, if using. Cook 2 minutes, or until warmed through, stirring occasionally. Divide pasta between four pasta bowls or plates and top with Ricotta and Parmesan cheeses.
Pasta in a Pinch
Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 6
- 8 ounces uncooked penne pasta
- 2 1/2 cups water
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried basil
- 1/2 teaspoon garlic powder
- 1/2 cup milk
- 2 cups mozzarella cheese, grated
- 1 can (15 ounces) cannellini beans, rinsed and drained
- 1 can (14 1/2 ounces) diced tomatoes, drained
- 1/4 cup Parmesan cheese
- freshly chopped herbs, for garnish (optional)
- In large microwavable bowl, place uncooked penne pasta and pour water over top to cover. With food-safe plastic wrap, cover bowl, leaving small section to vent as it cooks. Cook 3 minutes longer than package directs, approximately 13 minutes.
- Once pasta has cooked, drain into colander then place back in bowl. Add salt, pepper, basil, garlic powder and milk; stir to combine. Begin to stir in cheese a little at a time. Microwave 1 minute. Remove from microwave and stir again.
- Add cannellini beans and diced tomatoes; stir. Microwave 1 minute. Remove from microwave and stir. Assess if ingredients are hot and cheese is melted. If not, microwave 1-2 minutes.
- Top with Parmesan cheese and garnish with fresh herbs, if desired.
Creamy One-Pot Spaghetti
Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 8
- 1 tablespoon vegetable oil
- 1 pound lean ground turkey or lean ground beef
- 1/2 cup chopped onion
- 2 1/2 cups reduced-sodium chicken broth or reduced-sodium beef broth
- 2 cups marinara sauce
- 1/2 teaspoon crushed fennel seeds
- 1/8 teaspoon ground cayenne pepper
- 8 ounces spaghetti noodles, broken into 3-4-inch pieces
- 1 package (8 ounces) reduced-fat cream cheese, cubed
- 1 1/3 cups shredded cheddar cheese, divided
- chopped fresh basil or parsley (optional)
- Using saute function of pressure cooker, heat oil until hot. Add meat and onion. Cook, uncovered, about 5 minutes, or until meat is browned, stirring to break up. Press cancel.
- Stir broth, marinara sauce, fennel seeds and cayenne pepper into meat. Stir in spaghetti, making sure noodle pieces are covered by liquid. Secure lid and set pressure release to sealing function. Select high pressure and cook 5 minutes. Press cancel.
- Allow pressure to release naturally 2 minutes. Move pressure release to venting function to release remaining steam. Remove lid.
- Stir spaghetti mixture. Stir in cream cheese and 1 cup cheddar cheese until melted. Ladle into bowls to serve. Sprinkle with remaining cheddar cheese. Garnish with chopped fresh basil or parsley, if desired.
Elevate Holiday Cooking with Seasonal Skillet Dishes
(Family Features) The rush of the holiday season – shopping for gifts, decorating the house, hosting loved ones and other added obligations – can be challenging. Restore balance and holiday cheer by treating yourself and others who are home for the holidays to a no-fuss, relaxing dinner that feels celebratory.
Supported by a menu that can be prepared entirely using a skillet, you can easily add to the joyful holiday spirit while also lowering stress levels typically associated with this time of year. Start with a main course like Seared Salmon with Pine Nut, Caper and Fennel Topping, which can go a long way toward building a tasty holiday meal. Paired with Long-Cooked Green Beans with Tomatoes and Garlic, the savory salmon and complementary side can be on the family table in less than an hour then capped off by a seasonal Stovetop Apple Pie.
These dishes and more can be created for holiday festivities with the help of kitchen equipment like Anolon Advanced Home skillets, part of a collection designed for everyday cooking with heavy-gauge hard anodized aluminum construction for durability and even heating. With a triple-layer, sapphire-reinforced interior that resists chipping, the cookware offers durability and easy cleaning along with features like nonstick exteriors, convenient volume markings for saucepans and stockpots, and comfortable SureGrip handles.
Find more inspiration and the right kitchen equipment to make the holiday season special at Anolon.com.
Seared Salmon with Pine Nut, Caper and Fennel Topping
Recipe courtesy of Anolon Gourmet Cookware
Yield: 4 servings
- Anolon Advanced Home 12-inch nonstick skillet
- 1/2 cup pine nuts
- 2 tablespoons olive oil, divided
- 1 shallot, finely chopped (about 3 tablespoons)
- 1/2 medium fennel bulb, cored and finely chopped
- 3 tablespoons drained capers
- 1 1/2 teaspoons fresh orange zest
- 2 tablespoons thinly sliced fresh basil
- 1/2 teaspoon, plus 1/8 teaspoon, salt, divided
- 4 skin-on salmon fillets (6-7 ounces each)
- 1/4 teaspoon ground black pepper
- Heat nonstick skillet over medium heat. Add pine nuts and cook, shaking pan often, about 4-5 minutes until lightly browned. Transfer pine nuts to medium bowl.
- In same skillet over medium heat, heat 1 tablespoon oil. Add shallot and fennel; cook, stirring occasionally, 3-4 minutes until slightly softened. Add capers and cook 1 minute. Transfer to bowl with pine nuts. Stir in remaining oil and orange zest. Let cool 5 minutes before adding basil and 1/8 teaspoon salt; reserve.
- Season salmon with remaining salt and pepper. Heat skillet over medium heat until hot. Add salmon, flesh-side down, and cook 5 minutes until nicely browned. Flip salmon and continue cooking 4-5 minutes until skin is crisp and salmon is cooked through but still slightly translucent in center. Place one salmon fillet on each of four serving plates; top each with pine nut mixture.
Long-Cooked Green Beans with Tomatoes and Garlic
Recipe courtesy of Anolon Gourmet Cookware
Yield: 4 servings
- Anolon Advanced Home 12-inch nonstick skillet
- 2 tablespoons extra-virgin olive oil
- 1/4 cup yellow onions, minced
- 3 cloves garlic, thinly sliced
- 1 1/2 pounds green beans, ends trimmed
- 3 large ripe tomatoes, peeled, seeded and chopped
- salt, to taste
- freshly ground black pepper, to taste
- In nonstick skillet over medium heat, warm olive oil.
- Add onions and cook until soft, stirring occasionally, 7-10 minutes. Add garlic and continue stirring 1 minute. Add green beans and tomatoes; cover and cook over low heat until green beans are soft, 25 minutes.
- Season with salt and pepper, to taste. Cook, uncovered, until liquid is almost gone, 2-3 minutes.
Stovetop Apple Pie
Recipe courtesy of Anolon Gourmet Cookware
Yield: 1 10-inch pie
- Anolon Advanced Home 10-inch nonstick skillet
- 6 tablespoons butter
- 1/2 cup, plus 2 teaspoons, sugar, divided
- 1/2 teaspoon ground cinnamon or apple pie spice
- 6 medium Granny Smith apples, peeled, cored and cut into eight wedges each
- 1 refrigerated pie crust
- 2 teaspoons cream
- In nonstick skillet over low heat, melt butter; remove from heat. Stir in 1/2 cup sugar and cinnamon. Arrange apple wedges evenly in skillet, overlapping as needed.
- Heat oven to 350° F.
- In skillet over medium heat, cook sugar mixture until it is light amber in color and bubbly, 8-10 minutes.
- Carefully place pie crust on top of apples; cut few slits in pastry to allow air to escape. Brush pastry with cream and remaining sugar. Bake 25-30 minutes, or until crust is golden brown and apples are tender. Serve warm or at room temperature.
Source: Anolon
Celebrate the Flavors of Fall
Use a pantry staple to spice up comfort food classics
(Family Features) As chilly weather sets in and days get shorter, comfort food favorites once again fill menus. While traditional flavor combinations typically hold a special place in many families’ hearts and on their plates, there is almost always room to add new and exciting flavors to tried-and-true favorites.
If you’re craving cheesy scalloped potatoes, savory stuffing or juicy braised meat, an option like California Ripe Olives are an easy addition that can spruce up your go-to dishes. Their mild and unique taste lends itself well to many different flavor pairings such as Prosciutto-Wrapped Stuffed Turkey Breast, Potatoes Au Gratin with Olives and Fennel, and Green Beans with Olive Butter.
California family farms produce 95% of the ripe olives grown in the United States. Multi-generational family farmers work with family-owned canneries to produce each can and ensure only the highest quality olives make it from the farm to your table.
For more creative ways to use olives, including family recipes from growers across California, visit CalOlive.org.
Prosciutto-Wrapped Stuffed Turkey Breast
Recipe courtesy of Karista’s Kitchen
Brine:
- 1/4 cup salt
- 1 teaspoon whole black peppercorns
- 2 bay leaves
- 2 quarts water
- 3 1/2-4 pounds turkey breast
Turkey:
- 2 tablespoons extra-virgin olive oil, divided
- salt, to taste
- pepper, to taste
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh parsley
- 1 tablespoon orange zest
- 4 cloves garlic, minced
- 1/4-1/3 cup dried cranberries
- 3/4 cup sliced California Green Ripe Olives, divided
- 4-5 slices prosciutto
Gravy:
- 2 tablespoons butter
- 1 tablespoon all-purpose flour
- 1-1 ½ cups chicken broth
- salt, to taste
- pepper, to taste
- orange slices, for garnish
- To brine turkey breast: In large, non-reactive bowl, mix salt, peppercorns and bay leaves in water. Place turkey breast in brine and cover with additional water, if needed. Place plastic wrap over bowl and refrigerate at least 8 hours or overnight.
- To cook turkey breast: Heat oven to 375° F.
- Remove turkey breast from brine, rinse and pat dry. On large cutting board with sharp, sturdy knife, slice into thickest portion of turkey and cut lengthwise, but not all the way through.
- Brush inside of turkey breast with 1 tablespoon olive oil then sprinkle with salt and pepper, to taste, rosemary, parsley and orange zest. Spread minced garlic, cranberries and 1/2 cup sliced green olives over bottom half of turkey breast then fold top over bottom.
- Brush outside of turkey breast with remaining olive oil and place prosciutto slices over top of turkey breast. Using three pieces kitchen twine, tie turkey breast on each end and in middle.
- On baking sheet, roast turkey 15 minutes then turn heat down to 350° F and roast 35-45 minutes. Once internal temperature reaches about 155° F, remove from oven and tent foil over top to allow it to continue cooking and stay warm. Let turkey rest about 15 minutes.
- Once turkey is cool enough to handle, remove kitchen twine and slice. Arrange slices on platter.
- To make gravy: Take remaining juice from baking sheet and add to saucepan over medium heat along with butter. Once butter is melted, sprinkle in flour and whisk. While whisking, add 1 cup chicken broth. If it becomes thick, add 1/2 cup chicken broth, or more, as needed. Let gravy cook several minutes, whisking constantly.
- When gravy is done, remove from heat and drizzle over sliced turkey breast. Garnish with remaining green olives and orange slices. Serve warm.
Green Beans with Olive Butter
Recipe courtesy of Culinary Hill
- 1/4 cup (1/2 stick) unsalted butter, softened
- 20 California Black Ripe Olives, chopped
- 2 shallots, chopped
- 2 cloves garlic, chopped
- 4 quarts, plus 1/4 cup, water, divided
- 1 tablespoon salt, plus additional, to taste
- 2 pounds green beans, trimmed
- freshly ground black pepper, to taste
- In food processor, pulse butter, olives, shallots and garlic; set aside.
- In large saucepan or stockpot, bring 4 quarts water and 1 tablespoon salt to boil.
- Add green beans and boil until tender-crisp, but still bright green, about 3-5 minutes. Work in batches, if necessary. Drain well and immediately plunge into bowl of ice water to stop cooking. In large skillet, add remaining water over medium heat. Add blanched beans and toss until heated through.
- Toss beans with olive butter to coat. Season, to taste, with salt and pepper. Transfer to serving platter.
Potatoes Au Gratin with Fennel and Olives
Recipe courtesy of Heather Likes Food
- 1 bulb fennel, washed, stalks removed and cored
- 1/2 yellow onion
- 2 large russet potatoes, washed and peeled
- 1 tablespoon olive oil
- 1 tablespoon salted butter
- 1 cup, plus 2 tablespoons, heavy whipping cream, divided
- 1/2 California Ripe Black Ripe Olives, sliced
- 1/2 teaspoon kosher salt
- 1/8 teaspoon black pepper
- 3/4 cup Gruyere cheese, grated, divided
- 3/4 cup Jarlsberg cheese, grated, divided
- Heat oven to 350° F.
- Using mandoline or handheld slicer, thinly slice fennel, onion and potatoes.
- In medium pan, heat olive oil and butter then saute onion and fennel over medium-low heat 15 minutes, or until tender. Remove from heat.
- In large bowl, combine sliced potatoes with 1 cup cream, olives, salt, pepper and all but 2 tablespoons of each cheese.
- Add cooked fennel and onion to bowl and stir to combine.
- Transfer potato mixture to 8-by-8-inch baking dish or deep pie plate and flatten surface so potatoes are mostly submerged in cream.
- In small bowl, combine remaining cheese with remaining cream. Sprinkle cheese over top of potatoes evenly.
- Bake 45-60 minutes, or until potatoes are tender and top is golden brown and bubbly. If needed, tent with foil to prevent top from becoming too brown.
- Cool at least 15 minutes before serving.
Source: California Olive Committee
How to Make Green Bean Casserole
(Family Features) As you prepare your menu for upcoming family gatherings, don’t forget to add this classic favorite to the table.
Find more recipes at culinary.net.
Watch video to see how to make this delicious recipe!
Green Bean Casserole
- 2 cans (10 3/4 ounces each) Campbell’s Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or Healthy Request)
- 1 cup milk
- 2 teaspoons soy sauce
- 1/4 teaspoon ground black pepper
- 8 cups cooked cut green beans
- 2 2/3 cups French’s Fried Onions, divided
- Heat oven 350°F.
- In 3-quart casserole dish, stir soup, milk, soy sauce, black pepper, green beans and 1 1/3 cups fried onions.
- Bake 25 minutes. Stir green bean mixture. Sprinkle remaining fried onions over casserole.
- Bake 5 minutes, or until fried onions are golden brown.
Recipe courtesy of Campbell's
Source: Culinary.net
Springtime Celebrations
Family Features) Spring is full of celebrations and rich traditions that bring the family around the table for special meals. A savory leg of lamb or a dish with succulent lamb loin chops is a delicious way to enjoy a flavorful meal, no matter the occasion.
American lamb pairs beautifully with a variety of wines. Wineries such as Kendall-Jackson have a wide selection of wines that bring out lamb's mild, meaty flavor and make it even more irresistible.
Tips for Roasting Lamb
-A bone-in leg of lamb cooks faster than a boneless leg of lamb. Use a good meat thermometer to determine doneness:
Rare 135°F
Medium Rare 145°F
Medium160°F
-You can sear the lamb roast first in a hot 450°F oven for 15 minutes to seal in the juices and then reduce oven temp to 325°F and continue roasting for approximately 1 1/2 to 2 hours or until internal temperature reaches 5 to 10 degrees less than your desired temperature.
-Remove roast from oven and let rest for 20 minutes before serving. This allows the meat's juices to settle and make carving easier. (As the meat rests, the internal temperature will rise 5 to 10 degrees.)
-Carve the roast against the grain so the meat will be tender. A naturally tender cut like leg should be sliced about one half inch thick.
Choosing the Right Wine
-COMPLEMENT. Similarly flavored foods and wines complement each other.
Example: Citrus-based sauce and a lemony, lightly oaked Chardonnay (such as Kendall-Jackson Avant Chardonnay or Chablis from the Burgundy region of France).
Example: Mushrooms with the earthy flavors of Pinot Noir.
-CONTRAST. Contrasting flavors balance each other.
Example: Spicy foods and sweet wines, such as Thai food and an off-dry Riesling.
Example: Salty foods and crisp, high-acid wines such as Sauvignon Blanc or Champagne.
-MATCH the TENOR. Match a food's weight and intensity to similar elements in wine.
Example: Delicately flavored foods call for delicate varieties of wine, such as Pinot Gris or Sauvignon Blanc.
Example: Weighty textures and intense flavors are a better match for more powerful wines, such as matching herb-crusted roast lamb with a robust Syrah or Merlot.
To learn more about food and wine pairings, visit www.kj.com.
Roasted Leg of American Lamb
Serves 8
Serve with Kendall-Jackson Vintner's Reserve Merlot.
- 1 boneless leg of lamb, approximately 6 pounds
For the marinade:
- 4 garlic cloves, smashed
- 2 lemons, zested
- 1/2 tablespoon fresh thyme, chopped
- 1 tablespoon freshly ground black pepper
- 2 tablespoons dried oregano
- 1 tablespoon fresh rosemary, chopped
- 1 bunch parsley, chopped
- 1 cup olive oil
- 1/4 cup kosher salt
- In small bowl, combine all ingredients. Rub mixture on leg of lamb. Cover with plastic wrap and marinate overnight.
- Bring lamb to room temperature and sprinkle with salt. Preheat the oven to 375°F. Roast for 1 hour and 15 minutes or until a thermometer inserted into center of leg reads 125°F to 130°F. Cover loosely with aluminum foil and allow to rest for 20 minutes.
American Lamb Sandwich with Tzatziki Sauce
- Leftover roasted leg of lamb
For tzatziki sauce:
- 1/2 English cucumber, peeled, cut in half and seeded
- 1 tablespoon fresh dill
- 2 tablespoons fresh mint
- 8 ounces Greek yogurt
- 3 garlic cloves, minced
- 1/2 lemon, juiced
- Kosher salt
- Freshly ground black pepper
- Grate cucumber with a box grater. Place grated cucumber in a strainer, sprinkle with salt and allow to drain for 20 minutes.
- In a bowl, add dill, mint, yogurt, garlic and lemon juice. Squeeze as much liquid from cucumber as possible and add cucumber to the yogurt. Mix well and refrigerate for at least 30 minutes. Season to taste with salt and pepper.
- To serve: Fill warm flatbread or pita with sliced leftover leg of lamb, thinly sliced tomatoes and cucumbers and chilled tzatziki sauce.
Fresh Mint and Garlic Marinated Grilled American Lamb Loin Chops
with Roasted Fingerling Potatoes and Green Beans
Serves 4
Serve with Kendall-Jackson Vintner's Reserve Syrah.
- 4 cloves garlic, minced
- 1 shallot, minced
- 1/2 bunch parsley leaves, chopped
- 1/2 bunch mint leaves, chopped
- 1/2 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1/2 teaspoon kosher salt
- 1 teaspoon black pepper
- 8 lamb loin chops
- In bowl, add garlic, shallot, herbs, olive oil, vinegar, salt and pepper. Whisk to combine.
- Place lamb chops into a bowl and add 3/4 cup of marinade (reserve remaining marinade for sauce). Mix to coat thoroughly. Cover and refrigerate for at least 1 hour.
- Preheat grill to medium-high heat. Grill lamb to desired temperature (medium-rare is recommended). Remove from heat and allow the lamb chops to rest for 5 minutes. Drizzle chops with the reserved mint and garlic sauce. Serve with roasted potatoes and green beans.
For potatoes:
- 1/4 cup olive oil, divided
- 1 1/2 pounds fingerling potatoes, cut in half lengthwise
- 4 garlic cloves, crushed
- 1 teaspoon fresh thyme, chopped
- 1 tablespoon kosher salt
- 1 teaspoon freshly ground black pepper
- Place a sheet pan in the oven and preheat to 425°F.
- In a bowl, combine 1/8 cup of olive oil and remaining ingredients. Toss to coat potatoes.
- Pour 1/8 cup olive oil onto hot sheet pan and allow to heat for 1 minute. Place potatoes onto hot sheet pan and roast for 20 minutes or until golden brown. Serve immediately.
For green beans:
- Kosher salt
- 1/2 pound green beans, stems removed
- 1 tablespoon butter
- Freshly ground black pepper
- In large pot, add 1 tablespoon salt and 2 quarts water; bring to a boil. Add green beans and cook until tender, approximately 4 minutes.
- Remove beans from water, place into bowl with butter and toss to coat. Salt and pepper to taste. Serve immediately.
Recipes courtesy of Kendall-Jackson Executive Chef Justin Wangler
Source: The American Lamb Board / Kendall-Jackson
5 Tips to Meal Prep Like a Pro
(Family Features) Dinner can be a daunting task for any family with multiple mouths to feed. Factor in complex schedules and individual tastes, and a family meal can become a stressful thought for home cooks.
However, with proper meal planning and preparation, those stressful evenings can become a thing of the past. Consider these steps to becoming a better meal prepper:
Start Slow
If you’re new to meal prepping, don’t bog yourself down trying to come up with ideas and ingredients multiple days in advance. Start by planning just one or two days ahead then consider lengthening your prep phases as you get more comfortable.
Shop Smart
Avoid overbuying by heading to the grocery store with a plan in mind or, even better, a specific list. While perusing the aisles, look for the Produce for Kids logo next to healthy, family-friendly items to help make nutritionally sound choices.
Go with What You Know
Rather than teaching yourself to meal prep while trying to learn new recipes at the same time, stick to the basics. Create dishes you’ve made in the past while you get into the habit of meal prepping.
Make It a Family Event
Recruit some help from your kids by enlisting them with some easier kitchen tasks. It can be a learning and bonding experience to make recipes like Easy One-Dish Chicken and Veggie Bake or Sweet Potato and Black Bean Quesadilla.
Plan for In-Season Produce
Certain fruits and veggies are stocked (and taste better) at certain times of year. Be sure to create shopping lists with these timeframes in mind.
To find family meal tips and more than 400 registered dietitian- and family-approved recipes, visit produceforkids.com.
Easy One-Dish Chicken and Veggie Bake
Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Cook time: 50 minutes
Servings: 4
- 1 pound chicken breast, cut in fourths
- 12 small red potatoes, quartered
- 12 ounces green beans
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 tablespoon herbs de Provence
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- Heat oven to 350 F.
- Place chicken, potatoes and green beans in rows in 13-by-9-inch baking dish with chicken in middle. Drizzle with olive oil and season with garlic, herbs de Provence, salt and pepper.
- Bake 50 minutes, or until chicken reaches internal temperature of 165 F and potatoes are tender.
Nutritional information per serving: 554 calories; 8 g fat; 65 mg cholesterol; 87 g carbohydrates; 11 g fiber; 37 g protein; 9 g sugar; 82 mg calcium; 5 mg iron; 282 mg sodium.
Sweet Potato and Black Bean Quesadilla
Recipe courtesy of Produce for Kids
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4
- 1 large sweet potato
- 1 can low-sodium black beans, drained and rinsed
- 1/4 cup chopped cilantro
- 1 tablespoon low-sodium taco seasoning
- 8 whole-wheat tortillas
- 1 cup low-fat shredded Monterey Jack cheese
- Use fork to prick sweet potato. Microwave 5 minutes on high. Let cool slightly.
- Cut potato in half lengthwise and scoop flesh into large bowl. Mash until smooth.
- Combine beans, cilantro and seasoning with sweet potato; mix well.
- Heat skillet over medium heat. Spread sweet potato mixture evenly on one side of tortilla, sprinkle with cheese and place second tortilla on top. Cook 3-4 minutes, or until cheese is melted. Flip and cook 2-3 minutes more.
- Repeat with remaining tortillas and mixture. Cut each into quarters.
Nutritional information per serving: 293 calories; 9.34 g total fat; 34.82 g carbohydrates; 10.39 g fiber; 17.04 g protein; 2.33 g total sugars; 237 mg calcium; 2.65 mg iron; 146 mg sodium.
Source: Produce for Kids
Gather Around Hearty, Comforting Foods
(Family Features) Keep warm with hearty dishes that satisfy appetites and comfort food cravings. From russets to reds, fingerlings to purples, the hearty potato comes in many beautiful varieties that add color and texture to beloved comfort dishes. Bring out the flavors of your down-home creation by pairing it with a perfectly suited wine.
Comforting Complements
A spicy red with raspberry and peppery flavors, Zinfandel pairs particularly well with the flavors of winter — the season where comfort food is king. When searching for the perfect complement to your hearty, comfort fare, go for wines that deliver on quality at a fair price.
Discover Amador County, an up-and-coming wine region nestled in the rolling Sierra Foothills of California, through the wines of Renwood Winery. The winery runs under the direction of Joe Shebl, a talented winemaker whose artistic vision and passion for both Zinfandel and Amador County shows in every bottle.
For more information, visit www.renwood.com.
One Healthy Spud
Beyond their appearance in some of the most beloved dishes, potatoes also boast many benefits to your diet. Here are few reasons to add this versatile vegetable into meals:
Potassium — Potatoes are a great source of potassium, which may help lower high blood pressure, making them a heart-healthy choice. In fact, potatoes contain more potassium than a banana or spinach.
Vitamins — A spud a day may keep the cold germs away. One medium-sized spud has nearly half the recommended daily value of vitamin C and is also a good source of vitamin B6.
Dietary fiber — Potatoes are also a source of dietary fiber, a complex carbohydrate, which is known to increase satiety and help with weight loss.
Gluten free — Potatoes are a naturally gluten-free food, so those with gluten sensitivity can enjoy this flavorful vegetable.
For more on potatoes and healthy recipe ideas, visit www.eatwisconsinpotatoes.com.
Country Stew
Pair with Renwood Zinfandel, California
Yield: 6 servings
- 5 pounds bone-in short ribs, trimmed and cut into 2-inch pieces
- 3/4 cup all-purpose flour
- 1/4 cup vegetable oil
- 2 cups water
- 1 1/3 cups Renwood Zinfandel
- 1 medium onion, chopped
- 1 clove garlic, minced
- 2 teaspoons salt
- 1/4 teaspoon pepper
- 2 beef bouillon cubes
- 6 large Wisconsin potatoes, washed, peeled and quartered
- 1/2 pound small fresh mushrooms, cleaned and trimmed
- 1 package (10 ounces) frozen whole green beans
- 1 can (16 ounces) peeled whole tomatoes, undrained
- Dredge ribs in flour to coat; reserve leftover flour.
- Heat oil in 8-quart Dutch oven on moderate heat.
- Add half of ribs and brown on all sides. Once browned, remove ribs. Repeat instructions for remaining ribs.
- Stir in the reserved flour. While stirring, add 1 cup water and wine and stir until thickened.
- Return ribs to the pan.
- Add onion, garlic, salt, pepper and bouillon and bring to a boil.
- Cover and lower heat to simmer for about 1 hour, or until ribs are tender.
- Remove ribs with slotted spoon and cover with foil to keep warm.
- Add potatoes, mushrooms and beans. Simmer 20 to 30 minutes, or until vegetables are tender.
- Add ribs and tomatoes with liquid, and heat through.
- Use slotted spoon to remove meat and vegetables to large serving platter.
- Remove gravy to serving container and serve with ribs.
Healthy Potato Lasagna
Pair with Renwood Premier Old Vine Zinfandel, Amador County
Yield: 4 servings
- 2 links Italian turkey sausage (3 1/2 ounces each)
- 1 1/2 cups chopped onion
- 1 cup fat-free ricotta cheese
- 1 teaspoon dried basil or Italian seasoning
- 1/2 teaspoon garlic powder
- 1 egg white
- 2 cups marinara sauce, divided
- 1 1/4 pounds Wisconsin Yukon gold potatoes, peeled and thinly sliced, divided
- 1 cup part-skim shredded mozzarella cheese, divided
- Remove sausage from casing and crumble into medium skillet with onion.
- Cook for 10 minutes or until both are browned, breaking up sausage with back of spoon.
- Stir together ricotta, basil, garlic powder and egg white in small bowl.
- Spread 1/2 cup marinara sauce in bottom of 9-inch square baking dish.
- Place 1/3 of the potatoes in the bottom of the dish, forming solid layer with no gaps.
- Drop 1/2 ricotta mixture in spoonfuls over top and spread out just a little.
- Sprinkle with 1/3 of mozzarella and 1/2 sausage mixture.
- Add 1/2 cup more sauce then repeat potato, cheese and meat layers.
- Top with last layer of potatoes, remaining sauce and mozzarella.
- Cover with plastic wrap and make small slit to vent.
- Microwave on high for 30 minutes or until potatoes are tender.
Quick & Healthy Slow Cooker Chicken & Potatoes
Pair with Renwood Zinfandel, Fiddletown
- 2 teaspoons Herbs de Provence (or combination of dried thyme, fennel, basil and savory)
- 1 teaspoon garlic salt
- Freshly ground pepper to taste
- 1/2 cup flour
- 1 tablespoon canola oil
- 4 small (2 pounds) bone-in-chicken breasts, skin removed
- 1 1/4 pounds small Wisconsin red potatoes
- 3/4 cup frozen, thawed pearl onions
- 1 cup small baby carrots
- 3/4 cup reduced-sodium chicken broth
- 8 ounces small baby bella or white mushrooms
- Chopped fresh thyme (optional)
- Combine Herbs de Provence, garlic salt, and pepper on a dinner plate.
- Spoon flour onto a second dinner plate.
- Coat each chicken breast with herb mixture; then dredge in flour.
- Heat oil in a large skillet.
- Add chicken and cook over medium-high heat until chicken is golden brown on both sides (approximately 3 to 4 minutes per side). If necessary, cook chicken in two batches so as not to crowd the pan.
- Once browned, place chicken in large slow cooker and add all remaining ingredients, except fresh thyme.
- Cover slow cooker and cook on high for 4 hours or on low for 8 hours.
- Sprinkle with fresh thyme before serving, if desired.
Source: Renwood Winery / Wisconsin Potatoes