(Family Features) Making the decision to eat better doesn’t mean you have to stock your fridge exclusively with carrot sticks and lettuce leaves. There are plenty of healthy and delicious meal options that will have your taste buds cheering.
Fill up your fridge
How many times have you raided the fridge, only to eat the first thing you could find? Arrange your fridge so everything at eye level is packed with nutritional benefits. The top shelf is prime space for fresh fruits, berries, vegetable sticks, string cheese and hard boiled eggs.
Keeping lean proteins on hand is another way to take proactive steps towards creating healthy meals. Lean proteins, like the protein found in soy, can help families feel fuller longer and can also help lower the chances of childhood obesity.
Pick the perfect protein
During dinnertime, entrées featuring beef, pork or chicken are often the star of the plate. However, meat proteins can supply your recipes with unwanted saturated fats and cholesterol. Instead of asking your family to forego their favorite meat dishes, try swapping out meat proteins with meat alternatives, using soy protein. Soy is a high-quality vegetable protein that is easy to incorporate into your family’s diet. It can support muscle strength and is an especially good choice for managing healthy weight for the entire family.
MATCH® premium meat alternatives provide the taste, texture and nutrition meat lovers want, without the saturated fats and cholesterol. Look for great flavor matches like ground pork, Italian sausage, ground chicken, crab and ground beef at www.matchmeats.com.
Find recipes for family favorites
Quick, easy and delicious have to be a part of every family’s meal on busy weekdays. Breakfast Burritos are sure to be a family favorite. Simply fill tortillas with MATCH® Italian Sausage, eggs, cheese, salsa and fresh herbs for a hot, tasty start to your morning. Another sure crowd pleaser is Beef Tacos. Just swap out traditional ground beef for MATCH® Ground Beef and spoon your favorite taco ingredients into soft or hard shells. Homemade Beef Sloppy Joes are equally as easy to make. This recipe is a tasty way to get your whole family fed and out the door in time for evening activities.
Once you’ve picked the perfect recipes and filled your fridge with lean proteins, like soy protein, eating well will become a healthy habit the whole family will love.
Makes: 6 to 8 tacos
- 1/2 cup extra virgin olive oil
- 2 cups yellow onion, diced
- 2 tablespoons fresh garlic, chopped
- 1 pound MATCH® Ground Beef
- 4 tablespoons taco seasoning
- 1 tablespoon ground cumin
- 2 cups canned black beans, drained and rinsed
- 1 jalapeno, diced with seeds
- 6 to 8 hard or soft taco shells
- Shredded lettuce, chopped tomatoes, sour cream, guacamole, cheese, taco sauce or your other favorite toppings
- Add olive oil to saucepan over medium heat. Add onion and sauté for 2 to 3 minutes until clear but not brown. Add garlic. Sauté for one minute.
- Add MATCH® ground beef and break apart with fork. Sauté for 1 to 2 minutes.
- Add taco seasoning and cumin. Increase heat to medium/high and continue browning MATCH® ground beef until outside is crispy.
- Add black beans and reduce heat to medium. Add jalapeno.
- Serve with your favorite taco shells and your favorite toppings.
Beef Sloppy Joes
- 3 tablespoons canola oil
- 1 pound MATCH® Ground Beef
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup zucchini, chopped
- 1 cup fresh mushrooms, sliced
- 3/4 cups green pepper, chopped
- 1 (16-ounce) can tomato sauce
- 1 teaspoon basil, dried
- 1 teaspoon thyme, dried
- Salt and pepper, to taste
- 8 buns
- Heat oil in large skillet. Sauté MATCH® ground beef, onion and garlic over medium-high heat until browned.
- Add zucchini, mushrooms and green pepper. Cover and simmer for 5 to 7 minutes until vegetables are tender.
- Stir in tomato sauce, basil, thyme, salt and pepper. Simmer uncovered until most of the liquid has evaporated.
- Serve on toasted buns. Can freeze for future use.
Italian Sausage Breakfast Burrito
Makes: 6 burritos
- 2 tablespoons canola oil
- 1 pound MATCH® Italian Sausage
- 4 eggs
- 1/2 cup green onion, chopped
- Salt and pepper, to taste
- 2 tablespoons fresh cilantro, chopped
- 1/2 cup cheddar cheese, shredded
- 6 to 10 flour tortillas
- 3/4 cup salsa
- Sour cream (optional)
- In non-stick skillet, heat canola oil. Sauté MATCH® Italian sausage and break up as you cook. Cook until golden.
- Add whipped eggs, green onion, salt and pepper. Cook eggs through.
- Sprinkle with cilantro and cheddar cheese.
- Fill tortillas with egg mixture, spoon salsa over filling and wrap. Serve with side of sour cream.
Prep time: 50 minutes
Cook time: About 2 3/4 hours
Yield: 16 servings
- 1 16-rib pork rib crown roast (about 8 pounds)
- 4 tablespoons dried Italian herb blend, divided
- Salt and pepper
- 1 1/2 pounds sweet Italian sausage, casings removed
- 8 tablespoons unsalted butter, divided, plus more for casserole dish
- 2 red bell peppers, cored, seeded, cut into 1/2-inch dice
- 2 onions, cut into 1/2-inch dice
- 1 pound crusty Italian bread, cut into 3/4-inch pieces
- 1 cup shredded Parmesan cheese
- 4 1/2 cups chicken broth, divided
- 1 cup dry red wine, preferably Italian
- 2 tablespoons cornstarch dissolved in 2 tablespoons cold water
- Preheat oven to 350°F.
- Place pork in shallow roasting pan. Sprinkle with 2 tablespoons herb blend; season with salt and pepper. Roast until temperature towards interior of crown reaches 145°F, about 2 1/4 hours.
- While pork is roasting, make dressing: In large skillet over medium heat, cook sausage, stirring occasionally, until browned and cooked through, 8 to 10 minutes. Use slotted spoon to transfer sausage to large bowl.
- Add 2 tablespoons butter to skillet; melt over medium heat. Add bell pepper and onion. Cook, until very tender, 10 to 12 minutes. Transfer mixture to bowl with sausage. Add bread, cheese and remaining 2 tablespoons herb blend to bowl. Add 1 1/2 cups broth, stirring to evenly moisten. Season with salt and pepper. Spoon mixture into buttered 2 1/2-quart casserole dish. Cut 2 tablespoons remaining butter into pea-sized pieces; dot them over the top.
- About 30 minutes before pork is done, cover dressing with foil and bake 30 minutes.
- When pork is done, transfer to cutting board; rest 20 minutes. Remove foil from dressing; continue cooking until top is crisp and golden, about 20 minutes.
- Meanwhile, drain roasting pan and discard liquids; place pan on stovetop over medium-high heat. Add wine and remaining 3 cups broth. Bring to boil; cook, scraping up browned bits, until liquid reduces to 2 cups, about 12 minutes. Reduce to simmer; add remaining 4 tablespoons butter, stirring until butter melts. Whisk in cornstarch mixture; cook until sauce thickens, just a few seconds. Remove from heat; whisk until smooth. Strain if you like; season with salt and pepper.
- Slice roast. Serve with dressing and pan sauce.
Source: National Pork Board