(Family Features) Fad diets come and go, and as many Americans find, so do the pounds they lose. Most experts agree that eliminating, or drastically reducing, any of the major foods groups from your diet can be detrimental to your health and prevent you from achieving long-term healthy eating goals.
Each of the food groups plays a distinct role in fueling your body and providing it with the vitamins and nutrients it needs. Attempt a well-rounded approach to eating, such as one that includes more nutritious choices for popular dishes like sandwiches. In general, pay attention to the variety, amount and nutrition of the foods you consume.
Consider these ideas for creating a balanced diet and a nutritious sandwich to help ensure you get enough of each food group:
Start from the Outside
There are two groups of grains: whole grains and refined grains. Whole grains contain the entire grain kernel, while refined grains have been milled for a finer texture and are required to be enriched per government mandate to help the population make up for nutrient shortfalls. Grains should account for about one quarter of each meal, but at least half of them should be whole grains - a fact that may surprise some people.
"Many health professionals mistakenly encourage consumers to skip the bread when trying to improve diets," said Yanni Papanikolaou from Nutrition Strategies Inc., who completed a study to assess the energy and nutrients contributed from sandwiches in diets of children and adolescents. "Americans need to think twice before cutting bread from their diets. In fact, bread packs more of a nutrient punch than a caloric one."
The ingredients inside a sandwich, not the bread itself, are the most significant drivers of calories, fat and sodium, according to Papanikolaou's research. A separate study published in the journal "Nutrients" shows grain foods contribute less than 15 percent of all calories in the total diet, while delivering greater than 20 percent of three shortfall nutrients - dietary fiber, folate and iron - and greater than 10 percent of calcium, magnesium and vitamin A.
Consumers can significantly and positively impact their caloric, fat and sodium intake by making more deliberate decisions about sandwich ingredients, including choosing either whole-grain or enriched-grain bread.
Rethink the Ingredients
Making more nutritious choices with sandwiches and positively impacting your consumption of calories, fat and sodium is oftentimes a matter of changing the way you stack ingredients between the bread. Consider this sample sandwich: two slices of whole-grain or enriched bread, 2-3 slices of lunchmeat, two slices of cheese, a few spinach or lettuce leaves and a slice of tomato.
Contrary to popular belief, research shows that sandwich eaters who choose either whole- or enriched-grain bread can consume less calories, fat and sodium compared to the typical sandwich consumed in the American diet. This demonstrates the need to focus on the ingredients between the bread for a better (more healthful) sandwich.
Try a different take on a lunchtime favorite by adding spicy horseradish to this Roast Beef and Arugula Sandwich, or make packing a lunch even simpler with this Ultra-Thin Pastrami Sandwich Lunchbox.
According to the USDA, most Americans get about the right amount of protein in their diets, but could do better at choosing leaner options and adding more variety to their menus.
Incorporating more variety doesn't have to mean sacrificing convenience. For example, while prepared meats like deli meats, hot dogs and jerky are sometimes a target of critics, numerous studies and the Dietary Guidelines for Americans affirm they can be part of a healthy, balanced diet. Prepared beef products provide a convenient source of protein, vitamins and minerals. Because most prepared meats are pre-cooked, they offer consumers easy, on-the-go access to the nutrient density in meat.
The prepared meats category is diverse and offers choices to meet nutrition needs, tastes, budgets and personal preferences. Thousands of products are available in the meat case, including low- and reduced-sodium products, low- and reduced-fat products, American Heart Association-certified, organic, Kosher grass-fed options and more.
Roast Beef and Arugula Sandwich
Recipe courtesy of the Grain Foods Foundation
Prep time: 5 minutes
- 1 tablespoon low-fat mayonnaise
- 2 teaspoons horseradish
- 4 slices whole-wheat bread
- 4 slices tomato
- 4 ounces lean roast beef, thinly sliced
- 1 cup arugula or wild greens
- Spread mayonnaise and horseradish evenly over two bread slices.
- Layer tomato, roast beef and arugula on top of mayonnaise and horseradish. Top with remaining bread slices.
Ultra-Thin Pastrami Sandwich Lunchbox
Recipe courtesy of the North American Meat Institute
- 2 slices thin whole-wheat sandwich bread
- 2 tablespoons low-fat garden vegetable cream cheese
- 1 ounce ultra-thin pastrami
- 1 ounce unsalted pretzels
- 1 apple
- 1 squeezable low-fat yogurt
- 1 water bottle (8 fluid ounces)
- Using knife, spread bread slices with cream cheese. Layer pastrami on bottom slice and top with second slice.
- Fill lunchbox with sandwich, pretzels, apple, yogurt and water bottle.
Photo courtesy of Getty Images (main image)
3 ways to upgrade your summer sipping routine
(Family Features) Rosé slushies. Spiked seltzers. Boozy ice pops. Has young adults’ quest for the next party gimmick led to soulless substitutes for real, quality wines?
It’s not hard to find wines with well-balanced natural flavors, according to Leslie Sbrocco, author of “The Simple and Savvy Wine Guide.” She recommends looking for wine from different international regions, like Wines of Sicily, which guarantee value and quality, and are made from more than 400 wineries across the island.
Sbrocco also recommends these wines and entertaining tips to make your spread the center of the party for all the right reasons.
- Bring a balanced red to the barbecue. It’s an art to craft a truly balanced wine that needs nothing more to be enjoyed than a wine opener and an open mind. In fact, Sicilian red wines are crafted to be as lively and bold as the island itself. The icon of Sicilian wine-making and hero red grape, Nero d’Avola, balances elegance with drinkability and can range from royal ruby with aromas of strawberry and sour cherry to a more full-bodied red with sweet spices and cocoa. Whether it’s a ribeye or a spicy rack of ribs, Nero d’Avola can elevate a weeknight summer dinner on the patio to an elegant event.
- Freshen up summer whites. Grillo, Sicily’s most famous indigenous white grape, with an aromatic bouquet and lively citrus notes, is like a pair of fresh linen pants. When paired with delectable bites like bruschetta, ceviche or a well-crafted charcuterie board, Grillo pulls out the salinity and savory notes that come from grapes grown in close proximity to the Mediterranean Sea. The other predominant yet fuller-bodied white wine grape from Sicily is Catarrato. With notes of ripe citrus and herbal flavors, it makes for a delicious counterpart to a seasonal vegetable spread.
- Act like a sommelier. Frappato, Sicily’s cult-favorite answer to pinot noir – served chilled – is an upgrade to the ubiquitous rosé routine. It’s easy to pronounce and even easier to pair with light summer fare like these simple-to-make Open-Faced BLT Sandwiches. With its fruit-forward, lighter style, Frappato is a sommelier’s secret weapon that many people classify as pinot noir’s cool cousin. Pouring this sets the tone for even your most sophisticated set of friends.
For more food and wine pairings, visit winesofsicily.com.
Open-Faced BLT Sandwiches
Prepare an easy, seasonal appetizer with fresh produce from your local farmer’s market. Take this summertime classic sandwich up a notch by topping it with capers and pairing it with a chilled Grillo or Frappato from Sicilia DOC.
Recipe courtesy of Wines of Sicily
- 6-8 strips bacon
- 1 loaf country bread
- 1 cup arugula leaves
- 1 cup cherry tomatoes, halved
- 1 tablespoon extra-virgin olive oil, plus additional to drizzle
- 1 tablespoon balsamic vinegar
- kosher salt
- ground pepper
- Heat oven to 375° F.
- Place bacon on baking sheet and bake 15-20 minutes depending on thickness of bacon. Remove bacon from oven and transfer to paper towels to drain.
- Using bread knife, slice bread 1/3-inch thick into single-serving slices; toast lightly.
- Add arugula leaves and cherry tomatoes to medium bowl. In separate bowl, whisk olive oil and balsamic vinegar; add to tomatoes and arugula, and gently toss to coat.
- To assemble, drizzle olive oil on one side of toasted bread. Arrange arugula, bacon and tomato mixture on top. Finish each sandwich with sprinkle of salt, ground pepper and a few capers.
Source: Wines of Sicily
Roasted Slicing Chicken From the Deli
(Family Features) Looking for a way to get out of the kitchen to enjoy warm weather activities with friends and family? Here's a secret for cooks looking for time-saving shortcuts that won't compromise the taste of homemade meals. Fully cooked, roasted chicken sliced to desired thickness at the deli counter can save hours of preparation time for dishes calling for roasted chicken as an ingredient. By substituting chicken that's already been slow-roasted and seasoned when bought sliced at the deli, meals can still have the homemade taste of roasted chicken even if the cook has spent the day at the beach, on the golf course or in the garden.
Deli slicing chicken is versatile, too. It can be sliced thick and then cut into pieces and tossed into a refreshing salad, or give a boost to a summery soup. Cut thin, deli slicing chicken goes gourmet when layered on soft slices of multigrain bread and combined with an assortment of fresh vegetables and spices.
Visit www.boarshead.com for more time-saving meal preparation tips.
Chicken Lettuce Wraps with Barbecue Dressing
Servings: 4 wraps
Light and satisfying, tangy and sweet - this recipe has it all. Juicy roast chicken topped with a sweet and mild barbecue sauce and wrapped up in tender butter lettuce leaves makes a quick lunch or a light supper - and it all comes together in just minutes.
- 2 cups Boar's Head EverRoast Oven Roasted Chicken Breast, julienned
- 4 large butter lettuce leaves
- 1 cup mixed cucumber and green onion strips
- 1/4 cup barbecue sauce
- 1 teaspoon lemon juice
- 1 tablespoon mayonnaise
- 1 teaspoon mix black and white sesame seeds
- Place the chicken onto the lettuce leaves and top with the cucumbers and onions. Mix the barbecue sauce with the lemon juice and mayonnaise and pour over the top. Sprinkle with the sesame seeds.
Chicken Gazpacho Sandwich
The pungent tastes of roasted red peppers, sun-dried tomatoes, sweet carrots, cucumbers and spices turn a simple chicken sandwich into the perfect gourmet meal for a warm day or evening.
- 8 slices multi-grain bread
- 1 1/2 cups mayonnaise
- 1 small cucumber, sliced into thin rounds
- 1 cup grated carrots
- 1 teaspoon dried rosemary
- 1 tablespoon garlic powder
- 1/2 cup drained roasted red peppers, cut julienne style
- 1/2 cup drained, sun-dried tomatoes in oil, cut julienne style
- 12 slices Boar's Head EverRoast Oven Roasted Chicken Breast
- Place 4 bread slices on a work surface. Spread each with a layer of mayonnaise and add enough cucumbers to form a layer. Sprinkle with carrots and a pinch of dried rosemary and garlic powder. Mix peppers with tomatoes and layer on top of carrots. Evenly divide chicken among sandwiches. Close sandwich with remaining bread slices and serve.
Pulled Chicken and Tomato-Vegetable Soup
Cut the cooking time for this flavorful soup by substituting deli slicing chicken for recipes calling for pre-cooked chicken. Make sure to use a quality chicken that is sliced fresh at the deli for a homemade chicken taste.
- 2 tablespoons olive oil
- 1/4 head cabbage, shredded
- 1 red onion, cut into a small dice
- 3 stalks celery, finely chopped
- 4 small Yukon Gold potatoes, cut into a 1/2-inch dice
- 2 large carrots, cut into
- 1-inch julienne strips
- 2 teaspoons dried oregano, 6 sprigs for garnish
- 2 14-ounce cans chicken broth
- 2 14-ounce cans fire-roasted tomatoes with liquid
- 1 pound (1/4 inch thick) slices Boar's Head EverRoast Oven Roasted Chicken Breast, cut in strips
- Add olive oil to large soup pot and heat at medium high until oil is hot. Add cabbage, onion, celery and potatoes; sauté for 8 minutes, stirring occasionally. Add carrots, dried oregano, chicken broth and tomatoes. Cook 20 minutes or until vegetables are tender. Use your fingers to pull chicken into strips; add to soup. Serve in individual bowls garnished with an oregano stem.
Source: Boar's Head
(Family Features) Warm weather is here, and there is no better time for a picnic at your local park or beach. Quick and simple recipes are the way to go, but the typical bologna sandwich doesn't always stimulate the taste buds. This season, experiment with new recipes and flavors, and make your casual alfresco dining experience extra special.
By adding a few key ingredients to seasonal favorites, you have the power to transform everyday recipes into delicious dishes the whole family will enjoy. Here are some great examples on how to plus up an otherwise run of the mill picnic.
For a twist on the classic barbecue chicken, opt for a Grilled Herbed Chicken, seasoned with Grey Poupon Dijon mustard and Italian spices. But, don't let those leftovers go to waste. The chicken can be refrigerated for up to two days and made into a quick-and-easy Caesar salad with the addition of romaine lettuce, Caesar dressing and grated Parmesan cheese.
Instead of ordinary potato salad, try the Butter Bean Salad on for size. Chock full of ham, butter beans, sun-dried tomatoes and red onions, this recipe adds a touch of mustard and cilantro to really titillate your taste buds and give you a side dish full of flavor.
Finally, kick your lunch up a notch and enjoy a Cheddar, Bacon and Pear Sandwich, made with Harvest Coarse Ground Mustard. Whole mustard seeds paired with fresh ingredients create a crisp, robust flavor. Perfect for the family on the go, this gourmet goodie can be prepared in only five minutes.
For more ideas on how to spice up your picnic, visit www.greypoupon.com.
Picnic Food Safety
- Cool It: Store perishable foods in plenty of coolers with ice or frozen gel packs. Keep the food at 40°F. A full cooler stays colder longer than a partially filled one. Carry the cooler inside the air-conditioned car, and keep it in the shade when you reach your destination. Use separate coolers for drinks so the food container won't be opened and closed.
- Two Hour Rule: Don't leave perishable food out for more than two hours. (Cold foods should not sit out for more than one hour.) Any leftovers that have been sitting out longer than that should be discarded.
- Proper Prepping: Wash hands before preparing food, and make sure storage containers are clean. Cooked foods need to be properly cooled - spread the food out in as many pans as needed so that it is no more than two inches deep. This allows it to cool faster, reducing the chances of bacteria growing.
Cheddar, Bacon & Pear Sandwich
Makes 1 serving
- 2 slices fully cooked bacon
- 2 slices French bread
- 1 teaspoon Grey Poupon Harvest Coarse Ground Mustard
- 1 slice (1 ounce) sharp cheddar cheese
- 1/4 of a medium pear, thinly sliced
- Heat bacon as directed on package.
- Spread bread slices with mustard. Top 1 of the bread slices with cheese, pears and bacon.
- Cover with remaining bread slice.
Grilled Herbed Chicken
Makes 6 servings
- 2 tablespoons Grey Poupon Dijon Mustard
- 2 tablespoons water
- 1 envelope Good Seasons Italian Dressing Mix
- 6 boneless skinless chicken breast halves (2 pounds)
- Heat grill to medium heat.
- Combine mustard, water and dressing mix in shallow dish. Add chicken; turn over to evenly coat both sides.
- Grill chicken 6 to 8 minutes on each side or until done (165°F).
Butter Bean Salad
Makes 8 servings
- 1/4 cup Grey Poupon Hearty Spicy Brown Mustard
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 can (15 ounces) butter beans, drained
- 1 red pepper, chopped
- 1/2 cup chopped red onions
- 1/3 cup chopped sun-dried tomatoes
- 1 6-ounce package boiled ham, chopped
- 2 tablespoons chopped cilantro
- Mix mustard, oil and lemon juice until well blended; set aside.
- Combine remaining ingredients in large bowl. Add mustard mixture; toss to coat. Cover.
- Refrigerate at least 1 hour before serving.
Makes 1 serving
Wash down your meal with a twist on the classic summertime libation, Spiced Lemonade. This surprisingly refreshing treat, bursting with fruit flavors, is made with lemonade, gin and Dijon mustard. Top with mint, the perfect finishing touch for a warm-weather cocktail.
- 1 teaspoon Grey Poupon Dijon
- 1/2 cup lemonade
- 1/2 cup spiced gin
- 1 slice each: lemon, lime and orange
- 1 slice cucumber
- 1 sprig fresh mint
- Mix mustard, lemonade and gin. Serve over ice cubes in tall glass.
- Add fruit and cucumber slices.
- Top with mint.
Source: Grey Poupon
(Family Features) When it comes to cooking up creative meals for the family, finding inspiration for new flavors while maintaining nutrition is typically a primary goal.
One solution is incorporating more seafood into weekly meal planning, which offers nutritional benefits like protein, vitamins and minerals such as vitamin D, iron and selenium. In celebration of National Seafood Month, consider these tips from Bumble Bee to add more seafood to your family’s diet:
- Change the Protein. Try substituting seafood for the meat or poultry in meals like shrimp tacos, salmon burgers or tuna nachos.
- Boost Nutrients. If you enjoy classic tuna salad, consider swapping mayo with mashed avocado or Greek yogurt, and try flavorful options like this Chipotle Tuna and Avocado Salad Sandwich.
- Make it a Bowl. Personalize mealtime with creative bowls, like Quinoa Bowls with Tuna, using a whole-grain base layered with seafood, veggies and toppings like guacamole or teriyaki sauce.
Find more recipes to add seafood to the table at BumbleBee.com.
Chipotle Tuna and Avocado Salad Sandwich
Prep time: 15 minutes
- 1 can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water, drained and broken into chunks
- 1/2 avocado, cut into 1/2-inch cubes
- 1/2 cup halved grape tomatoes
- 1/2 cup sweet corn, cooked or thawed from frozen
- 1 tablespoon roughly chopped parsley
- 1 1/2 teaspoons lemon juice
- 1 teaspoon red or white wine vinegar
- 1 teaspoon honey
- 1/2 teaspoon chopped garlic
- 1/4 teaspoon chipotle chili powder
- 1/4 teaspoon kosher salt
- 4 slices whole-grain bread
- In medium bowl, gently toss tuna and avocado until combined.
- Add tomatoes, corn and parsley, tossing gently to combine.
- In small bowl, whisk lemon juice, vinegar, honey, garlic, chili powder and salt. Drizzle over tuna mixture and toss to coat.
- Divide tuna evenly among bread slices to make two sandwiches.
Quinoa Bowl with Tuna
Recipe courtesy of Cookie Named Desire on behalf of Bumble Bee
Prep time: 45 minutes
Thai Peanut Dressing:
- 1 cup creamy peanut butter
- 1 teaspoon ginger paste
- 1/4 teaspoon fish sauce
- 1/2 teaspoon cayenne pepper
- 2 tablespoons apple cider vinegar
- 2 teaspoons soy sauce
- 1 1/2 tablespoons granulated sugar
- 1/4 cup water, divided, plus additional (optional)
- 2 cups water
- 1 cup quinoa
- 1 can (14 ounces) chickpeas
- 1-2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- salt, to taste
- pepper, to taste
- 1 medium zucchini
- 1 carrot
- 1/2 cup red cabbage
- 1 can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water
- 1-2 tablespoons onion, diced
- 1 tablespoon lime juice
- To make Thai Peanut Dressing: In mixing bowl, combine peanut butter, ginger paste, fish sauce, cayenne pepper, apple cider vinegar, soy sauce and sugar.
- Add 1 tablespoon water and whisk well. Continue adding water 1 tablespoon at a time until sauce is consistency of heavy cream.
- Note: You may not use full 1/4 cup water and could use more depending on preference of thickness.
- To make Quinoa Bowls: Heat oven to 400° F.
- In medium pot, heat water and quinoa. When it boils, turn heat to low and cover. Cook until water is absorbed and remove from heat.
- Drain and dry chickpeas. In bowl, combine chickpeas with olive oil, garlic powder and salt and pepper, to taste.
- Spread chickpeas on baking sheet; bake 20 minutes, or until golden brown. Remove from oven and cool.
- Spiralize zucchini at medium thickness. Using potato peeler, slice carrot in thin strips. Chop red cabbage. Drain and chunk tuna.
- In two bowls, split cooked quinoa evenly. Top with carrots, zucchini, cabbage, roasted chickpeas onions and tuna.
- Season with lime juice, cilantro and Thai Peanut Dressing.
Source: Bumble Bee
(Family Features) Crafting quick, easy, nutritious meals is one of the most common goals for home chefs, yet it may sometimes be difficult to keep the menu feeling fresh and new. By introducing a variety of ingredients, you can broaden the horizons of your family’s dinner options.
For creative, simple, tasty family meals, consider these globally inspired recipes that highlight inventive ways to incorporate veal as a satisfying main ingredient in nearly any dish. From sandwiches to salads, the versatility of an ingredient like veal can help you build out a full menu with a wide array of protein-rich dishes. With recipes like these, veal can become a staple on your family’s weekly menu.
Visit vealmadeeasy.com for additional recipes and complete nutrition information.
Prep time: 10 minutes
Cook time: 10 minutes
- 6 veal cutlets (3 ounces each)
- salt, to taste
- ground black pepper, to taste
- 1/2 cup all-purpose flour
- 1 egg wash
- 1 cup breadcrumbs
- 1 cup vegetable oil
- 12 tablespoons tomato sauce
- 3 tablespoons Parmesan cheese, grated
- 6 slices provolone cheese
- 6 slices mozzarella cheese
- 6 sub rolls
- Heat oven to 350° F.
- Pound each veal cutlet between sheets of parchment or plastic wrap until 1/4-inch thick.
- Blot veal dry. Season each cutlet with salt and pepper, to taste. Dredge veal in flour; shake off excess. Dip in egg wash and dredge in breadcrumbs.
- In large skillet over medium heat, heat about 1/8-inch oil to about 350 F. Working in batches, add breaded veal to hot oil and pan fry first side until golden brown and crisp, about 2 minutes. Turn once and pan fry second side until it reaches internal temperature of 160 F, about 1-2 minutes.
- Drain on paper towels or wire rack set over baking sheet.
- Add 2 tablespoons tomato sauce to each veal cutlet and sprinkle 1/2 tablespoon Parmesan cheese on top. Add one slice provolone and mozzarella cheese to each cutlet.
- Place veal parmesan in oven 2-3 minutes, or until the cheese begins to melt and veal is hot.
- Add veal to sub rolls and serve.
Nutrition information per serving: 45 g protein; 55 g carbohydrate; 7 g fiber; 11 g fat; 7 g saturated fat; 145 mg cholesterol; 908 mg sodium.
Prep time: 15 minutes
Cook time: 25 minutes
- 1/4 cup za’atar seasoning
- 3 tablespoons extra-virgin olive oil, divided
- 1 package (10 ounces) flatbreads
- 1 onion (4 ounces), finely chopped
- 1/2 pound ground veal
- 1/4 cup crumbled feta cheese
- 1 tomato (6 ounces), cored and chopped
- chopped parsley, for garnish
- Heat oven to 425° F. In small bowl, combine za’atar seasoning and 2 tablespoons olive oil.
- Spread about 1 tablespoon za’atar mixture on each flatbread. Arrange flatbreads on large baking sheet; set aside.
- In 10-inch skillet over medium heat, heat remaining olive oil. Cook onion 4-5 minutes, stirring occasionally. Add veal and cook 4-5 minutes until no longer pink, stirring to break up meat.
- Remove skillet from heat; stir in feta cheese. Spoon 1/4 veal mixture onto each flatbread. Sprinkle each flatbread with tomato. Bake 8-10 minutes, or until hot. Sprinkle each flatbread with parsley.
Nutrition information per serving: 17 g protein; 40 g carbohydrate; 19 g fat; 5 g saturated fat; 45 mg cholesterol; 760 mg sodium; 1 g fiber; 5 g total sugars; 10% DV calcium; 15% DV iron.
Prep time: 20 minutes
Cook time: 10 minutes
- 1 large orange (12 ounces)
- 1/2 cup Italian salad dressing
- 1 teaspoon Dijon mustard
- 1 veal cutlet (12 ounces), pounded to 1/4-1/8-inch thick
- 1 bulb fennel (7 ounces), trimmed, halved and cored
- 1/2 small red onion (1 1/2 ounces), thinly sliced
- 1 1/2 cups cooked farro
- 2 cups packed baby arugula (about 3 ounces)
- 1 head radicchio (4 ounces), cored and torn (about 2 cups packed)
- 1/2 cup toasted hazelnuts, chopped
- 1 ounce Parmesan cheese
- Grate 1/2 tablespoon zest from orange; reserve orange. Stir zest into salad dressing.
- Use knife to remove skin and pith from orange. Use knife to cut between fruit and membrane to release each orange section. Squeeze membrane to extract 1/4 cup juice; reserve juice and orange sections.
- In bowl, whisk reserved orange juice, mustard and salad dressing. Remove 1/4 cup dressing to re-sealable food storage bag. Add veal cutlets to dressing in bag. Re-seal bag and turn several times until veal is coated with dressing; set aside.
- Prepare grill or heat grill pan over medium-high heat on stovetop. Remove veal cutlets from dressing; discard dressing. Grill veal cutlets 5-6 minutes, turning once. Remove cutlets from heat. Place on cutting board and cut into bite-size pieces.
- Thinly slice fennel halves and place in bowl. Add red onion, farro, arugula and radicchio; toss. Add veal, orange sections, reserved salad dressing and hazelnuts.
- Draw blade of vegetable peeler across surface of cheese to make thin ribbons. Toss to coat with dressing. Divide salad among four bowls.
Nutrition information per serving (about 2 cups): 30 g protein; 36 g carbohydrate; 17 g fat; 3 g saturated fat; 50 mg cholesterol; 560 mg sodium; 6 g fiber; 9 g total sugars; 3 mg iron; 539 mg potassium.
Prep time: 15 minutes
Cook time: 20 minutes
- 1/2 pound veal cutlets
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1 1/2 tablespoons olive oil
- 2 green onions (1 ounce each), sliced
- 1 clove garlic, minced
- 1 can (10 ounces) diced tomatoes and green chilies
- 1/8 teaspoon salt
- 2 cups packed baby spinach (about 2 1/2 ounces)
- 4 arepas (5 inches in diameter)
- 1/4 cup crumbled queso blanco cheese (1 ounce)
- Pound veal cutlets into 1/4-1/8-inch thickness; cut into 1-inch strips. Place in bowl and toss with cumin and chili powder.
- In 12-inch, nonstick skillet over medium heat, heat olive oil. Cook veal strips 1-2 minutes. Remove veal to plate; keep warm. In same skillet over medium heat, cook green onions and garlic 2-3 minutes. Add tomatoes and salt; over high heat, heat to boil. Reduce heat to low; simmer 5 minutes until slightly reduced.
- Stir in spinach. Cook 3-4 minutes, or until spinach wilts and is tender. Return veal to skillet; heat through.
- To serve, heat skillet or griddle over medium heat. Toast arepas on each side until lightly browned and heated through, turning once.
- Cut each arepa in half horizontally. Top bottom half of each arepa with veal mixture. Sprinkle each with cheese; replace arepa tops.
Nutrition information per serving (1 arepa): 15 g protein; 12 g carbohydrate; 14 g fat; 5 g saturated fat; 50 mg cholesterol; 450 mg sodium; 2 g total sugars; 10% DV calcium; 10% DV iron.
Source: North American Meat Institute
(Family Features) Weekend barbecues, birthday celebrations and family reunions are in full swing, so up your grill game from basic to bold with a few ideas to leave your guests wanting more.
Step outside your comfort zone and create some “wow-worthy” dishes with big flavors with these recipes from McCormick and chef Roger Mooking from Cooking Channel’s “Man, Fire, Food.”
Get started with these ideas:
- Once ribs are grilled until tender, use a sharp knife to carefully slit skin on the back of each rib for easier bone removal.
- Make a giant cheese-stuffed burger by lining a 9-inch round cake pan with foil. Add in half of the ground beef followed by a cheese layer. Top with remaining ground beef and shake on seasoning for maximum flavor.
- Brine pork chops in the refrigerator for 8-10 hours before grilling to infuse with flavor and help make tender and juicy. Top with caramelized apples cooked in a cast-iron skillet.
Find more summer recipes and tips at GrillYourBest.com.
Smokehouse Maple-Brined Pork Chops
- 1/3 cup sea salt
- 1/4 cup, plus 2 tablespoons and pinch, McCormick Grill Mates Smokehouse Maple Seasoning
- 1/2 cup packed light brown sugar, divided
- 8 cups water, divided
- 4 bone-in center-cut pork chops (3/4-inch thick, about 2 1/2-2 3/4 pounds total)
- vegetable oil
- 1 lemon, cut in half
- 3 tablespoons unsalted butter
- 2 Granny Smith apples, each peeled, cored and cut into six wedges
- 1 tablespoon finely chopped fresh chives (optional)
- In medium saucepan, whisk salt, 1/4 cup seasoning, 1/4 cup sugar and 4 cups water. Bring to simmer, whisking constantly, until salt and sugar dissolve. Pour in remaining water and mix thoroughly. Transfer brine to large container with lid and cool to room temperature. Add pork chops to brine. Cover and refrigerate 8-10 hours.
- Heat grill to medium-high heat.
- Remove pork chops from brine and pat dry with paper towels. Brush lightly with oil. Season both sides of pork with 2 tablespoons seasoning.
- Grill until bottom side of pork chops are well marked and charred, 7-9 minutes. Flip and grill 4-6 minutes, or until cooked through and internal temperature registers 145° F. Let rest under tented foil.
- Place large cast-iron skillet on grill. Juice one lemon half into small bowl. Add 1 teaspoon lemon juice and remaining sugar to skillet and stir with heatproof spatula until mixture resembles wet sand. Cook with grill open, stirring frequently, until sugar melts and deepens to amber, about 8 minutes. Add butter and stir until melted. Once foam subsides, add apples. Close grill and cook, stirring gently to coat apples in caramel, until apples are tender-crisp, about 8 minutes. Remove skillet from heat and add remaining lemon juice and pinch of seasoning; stir gently.
- Arrange pork chops on platter and top with apples. Zest remaining lemon half over dish. Sprinkle with chives, if desired.
Best-Ever Buffalo Rack O’ Ribs Sandwich
- 1/4 cup mayonnaise
- 1 tablespoon lemon juice
- 1/2 teaspoon Lawry’s Seasoned Salt, plus additional, to taste
- 1/8 teaspoon coarsely ground black pepper, plus additional, to taste
- 2 cups shredded green cabbage
- 1/2 cup shredded carrot
- 1/4 cup diced celery, chopped
- 2 tablespoons fresh celery leaves
- 2 tablespoons fresh flat-leaf parsley, chopped
- 1 rack (about 2 pounds) baby back ribs
- 3 tablespoons firmly packed brown sugar
- 1 tablespoon Lawry’s Seasoned Salt
- 4 tablespoons hot sauce, divided, plus additional for spreading and serving (optional)
- 1 soft French loaf (12-14 inches), split
- olive oil
- Lawry’s Seasoned Salt
- McCormick coarsely ground black pepper
- 1/4 small red onion, thinly sliced
- 1/4 cup crumbled blue cheese
- To make slaw: In medium bowl, whisk mayonnaise, lemon juice, seasoned salt and pepper. Add cabbage, carrot, celery, celery leaves and parsley; toss to combine. Sprinkle with additional seasoned salt and pepper, to taste.
- To make ribs: Prepare grill for indirect medium heat at about 350° F.
- Insert butter knife between membrane and bone on backside of ribs. Grab membrane with paper towel then pull to remove membrane; discard. Rub ribs on both sides with brown sugar and seasoned salt. Wrap ribs tightly in aluminum foil and place on indirect-heat side of grill. Grill ribs, turning once until meat is tender and pulling away from bone but not totally falling apart, about 1 hour, 15 minutes-1 hour, 30 minutes. Remove ribs from grill.
- Unwrap ribs and let cool until cool enough to handle. Using sharp knife, carefully slit skin on back of ribs and remove bones, keeping slab in one piece.
- Place boneless rib slab on direct-heat side of grill, rounded-side up, and brush top with 2 tablespoons hot sauce. Grill until underside begins to crisp, about 2 minutes. Carefully flip ribs and brush top with the remaining hot sauce. Continue to grill ribs until glossy and caramelized, about 2-3 minutes.
- To assemble sandwich: Scoop out most of soft insides of top of French bread to make room for toppings. Brush cut sides with oil and sprinkle with seasoned salt and pepper. Grill on direct-heat side of grill until bread is toasted and grill marks appear, about 3 minutes.
- Place ribs on bottom of loaf. Brush with additional hot sauce, if desired, and top with slaw, onions and blue cheese. Cover with top of loaf. Cut into four pieces.
Giant Bacon-Cheddar Juicy Lucy Burger
- 2 tablespoons McCormick Grill Mates Montreal Steak Seasoning, divided
- 2 pounds 80 percent lean ground beef
- 8 ounces sliced medium or sharp white cheddar cheese
- 1/4 cup mayonnaise
- 1/4 cup yellow mustard
- 8 long pickle slices, plus 2 tablespoons brine
- 1 round loaf soft bread (10 inches), cut in half horizontally
- olive oil
- sea salt
- freshly ground black pepper
- 1 large heirloom tomato, thinly sliced
- 1 small red onion, thinly sliced
- 8 slices bacon, cooked
- 2 cups shredded iceberg lettuce
- Line 9-inch round cake pan with aluminum foil, leaving extra foil over edges of pan. Sprinkle with 2 teaspoons steak seasoning. Press half of ground beef into cake pan. Layer cheese in middle, leaving 1/2-1-inch border around sides. Sprinkle with additional 2 teaspoons seasoning. Top with remaining ground beef in even layer and press to seal in cheese. Sprinkle with remaining seasoning.
- Lift burger from cake pan using foil. Press to flatten to about 11 inches in diameter. Refrigerate until ready to cook. (Patty can be assembled up to 2 hours in advance.)
- In small bowl, whisk mayonnaise, mustard and pickle brine until smooth. Cover and refrigerate.
- Remove most of soft insides from top of bread to make hollow. Reserve insides.
- Prepare grill for indirect medium heat at about 350° F.
- Brush grill grates with oil. Hold burger on foil bottom and flip onto indirect-heat side of grill; peel off foil. Cook until sides of burger are cooked and it feels firm when lifted with spatula, about 8-10 minutes. Using two spatulas, carefully flip burger. Close grill and cook until burger is cooked through and cheese is melted, about 5-8 minutes longer. Move to direct-heat side of grill for 1-2 minutes per side for more char.
- Brush cut sides of bread with olive oil and sprinkle with salt and pepper. Grill on direct-heat side of grill until bread is toasted and grill marks appear, about 3 minutes.
- Place bottom half of bread on large cutting board. Spread with half of mustard sauce. Place burger on top and top with tomatoes, onions, pickles and bacon. Spread top of bread with remaining mustard sauce and fill with lettuce. Place top of bun on burger and cut into eight wedges.
(Family Features) Quick and easy meals can be hard to come by, especially ones that don’t sacrifice flavor. You don’t have to eat bland foods to provide your family a healthy and hearty, nutrient-filled diet. During National Nutrition Month, it’s the perfect time to refresh your routine with some creative and convenient options that can serve as the starting point for an on-the-go snack or a full-blown meal.
Sandwiches, like this recipe for a BALCMT Sandwich, can be one of the easiest ways to incorporate grains, which deliver shortfall nutrients like dietary fiber, iron and folate into your diet. Research from the Grain Foods Foundation shows about 95 percent of Americans do not meet dietary fiber intake recommendations. Whole grain foods, like bread, buns, rolls, pita and tortillas, can help supply your dietary fiber needs and aid in maintaining a healthy weight and lower cholesterol.
Additionally, enriched grains can play a key role in metabolism by helping the body release energy from protein, fat and carbohydrates, and are also essential for a healthy nervous system, productivity and cognitive development. The vitamins and minerals in enriched grains like folic acid are also critical for reducing the incidence of some birth defects while also promoting cell function and tissue growth.
Some healthier ways to build a snack include using leaner meats and lower sodium cheeses for a sandwich or adding more vegetables to your overall snacking habits. Another nutritious option, Baked Pita Crisps accompanied by Southwest Bean Dip, can help you curb hunger without blowing past your daily calorie count.
Find more recipes and tips for quick and flavorful meals at grainfoodsfoundation.org.
Recipe courtesy of Franz Bakery on behalf of the Grain Foods Foundation
Prep time: 10 minutes
- 1/4 cup mayonnaise
- 1/4 tablespoon adobo sauce
- 1 teaspoon lime juice
- salt, to taste
- fresh ground pepper, to taste
- 2 slices bread, toasted
- 1-2 leaves lettuce
- 4 slices tomato
- 1/2 avocado, thickly sliced
- 4 slices maple bacon, fried
- To make Chipotle-Mayonnaise Sauce: In small bowl, mix mayonnaise, adobo sauce and lime juice. Season, to taste, with salt and pepper.
- Add layer of sauce to slice of bread and top with lettuce, tomato, avocado, bacon and second slice of bread.
Baked Pita Crisps
Recipe courtesy of the Grain Foods Foundation
Prep time: 30 minutes
Yields: 24 crisps
- 1/4 cup olive oil
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons paprika
- 3 pita breads (6 inches each) with pockets
- kosher salt, to taste
Southwest Bean Dip:
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1/2 large red bell pepper, finely chopped
- 1/2 medium onion, finely chopped
- 1 1/2 teaspoons ground cumin
- 1/8-1/4 teaspoon cayenne pepper
- 2 cans (15 ounces each) pinto beans, rinsed and drained
- 2-3 tablespoons fresh lime juice
- 1/4 cup packed fresh coriander sprigs, washed and spun dry
- 1/2 teaspoon salt
- 2 tablespoons water, plus additional (optional)
- To make Crisps: Heat oven to 400° F. In small bowl, mix olive oil with cumin and paprika. Split each pita bread horizontally into two rounds and brush rough sides with equal amounts of oil mixture. Cut rounds into small triangles and arrange in flat layer on large baking sheet. Bake until golden and crisp, about 5 minutes. Sprinkle with salt just out of oven.
- To make Southwest Bean Dip: In large skillet over high heat, heat vegetable oil until hot. Add garlic, bell pepper and onion; turn heat to low and cook until vegetables are softened, about 5 minutes. Add cumin and cayenne; cook, stirring, 1 minute.
- In food processor, blend beans, lime juice, coriander, salt and water until smooth, adding more water, if necessary, to achieve desired consistency. Add vegetable mixture and pulse until just combined. Serve with Baked Pita Crisps.
Photo courtesy of Getty Images
Source: Grain Foods Foundation
(Family Features) Italian cuisine has influenced food culture around the world, and is often viewed as an art form that includes the freshest, most authentic ingredients, prepared with passion and served with love to family and friends. Mealtime is a celebration, captured by the classic Italian proverb, “You never grow old at the table.”
Americans have celebrated Italian food for decades. Classic Italian dishes have been joined by refreshing, modern twists on tradition that help keep the love affair alive and well with this simple, colorful, flavorful, healthy cuisine.
Born in Lucca, Italy, in 1867, Filippo Berio Olive Oil celebrates 150 years of culinary passion and artistry by combining traditional ingredients in contemporary, unexpected recipes that can help you savor the moment.
For more recipe creations, visit FilippoBerio.com/recipes.
A Culinary Journey
As part of its 150th anniversary celebration this summer, a Filippo Berio Food Truck will make a culinary journey from coast to coast. Guests at the truck can sample delicious olive oils, and consumers nationwide are invited to enter a sweepstakes to win a week-long culinary experience at Toscana Saporita, a premier Italian cooking school in Tuscany, Italy.
For every sweepstakes entry, Filippo Berio will donate $1 to the Careers Through Culinary Arts Program (C-CAP), an organization supported by Filippo Berio since its foundation in 1990 that helps prepare disadvantaged youth for jobs in the restaurant and hospitality industry.
For additional details, including tour cities and dates, and how to enter the sweepstakes, visit FollowingFilippo.com.
Chicken Cutlet Broccoli Rabe Sandwich
Recipe courtesy of Chef Mary Ann Esposito
Prep time: 17 minutes
Cook time: 13 minutes
- 4 tablespoons Filippo Berio Olive Oil, divided
- 1 small onion, diced
- 1 pound broccoli rabe, stems removed and leaves cut into 2-inch pieces
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon fine sea salt, divided
- freshly ground black pepper, to taste
- 6 oil-cured black olives, pitted and diced (optional)
- 1/3 cup all-purpose flour
- 4 chicken cutlets (about 1 pound total)
- 1 egg, beaten
- 1/2 cup bread crumbs, toasted
- 8 slices bread, toasted
- 4 slices provolone cheese (optional)
- In 10-inch saute pan, heat 2 tablespoons olive oil over medium heat; saute onion 3 minutes, or until translucent. Stir in broccoli rabe and red pepper flakes; cover and cook over medium heat 2-3 minutes, or until broccoli rabe is wilted. Sprinkle with 1/4 teaspoon salt and pepper, to taste; stir in olives, if desired. Transfer mixture to bowl; cover and keep warm.
- In small paper or plastic bag, combine flour and remaining salt. One at a time, add chicken cutlets; shake to coat each cutlet in flour then transfer to plate. Dip cutlets in egg then bread crumbs and return to plate. Set aside.
- In skillet over medium-high heat, heat remaining olive oil. Working in batches, brown chicken, cooking 2-3 minutes, or until golden on each side and no longer pink inside.
To serve: Top each bread slice with one chicken cutlet; spread with broccoli rabe mixture. Top with slices of provolone, if desired. Top with remaining bread.
Cast-Iron Skillet Pizza
Recipe courtesy of Chef Mary Ann Esposito
Prep time: 10 minutes
Cook time: 20 minutes
Makes: Two 9-to-10-inch pizzas
- 1 pound store-bought pizza dough, at room temperature
- 1 ripe tomato, thinly sliced
- 1/4 pound fresh mozzarella cheese, diced
- coarse sea salt
- 2 tablespoons Filippo Berio Extra Virgin Olive Oil
- 1/2 cup shredded fresh basil
- Heat well-oiled cast-iron or nonstick 10- or 12-inch frying pan over medium heat 5 minutes.
- Divide dough in half; roll one half into round 1 inch smaller than diameter of pan. Cook dough in hot pan until dough begins to rise and bottom starts to brown. Using metal spatula, turn carefully. Layer half the tomato slices over dough; scatter half the mozzarella over top. Lower heat to medium-low; cook until mozzarella melts.
- Using metal spatula, transfer pizza to cutting board. Sprinkle with salt; drizzle with half the olive oil. Cut into wedges; sprinkle half the basil over top.
- Repeat with remaining ingredients.
Caprese Zucchini Noodle Bowl
Prep time: 15 minutes
Total time: 25 minutes
- 4 medium zucchini, spiralized (instructions at right)
- 1/4 cup Filippo Berio Delicato Extra Virgin Olive Oil
- 2 tablespoons white balsamic vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 1/2 cups heirloom cherry tomatoes, halved
- 1/4 cup packed chopped fresh basil
- 1 ball (8 ounces) burrata cheese, torn
- Toss together zucchini, oil, vinegar, salt and pepper; let stand 10 minutes, or until zucchini starts to soften.
- Gently stir in tomatoes and basil. Divide salad among four bowls. Top with cheese.
How to Spiralize Zucchini
- Use zucchini at least 2 inches in diameter for best results. Trim ends of zucchini.
- Place spiralizer on smooth surface, such as a countertop, pushing down to adhere suction cups onto surface and secure machine for spiralizing.
- Place desired blade into spiralizer. Turn zucchini into long strands, trimming with clean kitchen shears as needed.
Source: Filippo Berio
(Family Features) The days are getting longer and hotter and you’re itching to head outside to kick off grilling season. After a few weeks of eating the same boring burgers and hot dogs, you’re looking for something a little more exciting (and so are your guests). These recipes can help take your grilling skills to the next level and make your next party something to brag about.
When people come over for Buffalo chicken, they expect authentic flavor, so give the people what they want by making Buffalo chicken sandwiches with Frank’s RedHot Buffalo Wings Sauce. Frank’s RedHot was the secret ingredient used in the original Buffalo wings recipe in 1964.
For maximum flavor, each Buffalo chicken sandwich gets a quarter of the bottle of sauce to bring in just the right blend of flavor and heat. Take it to the next level by marinating the chicken in the sauce for at least 30 minutes so it can absorb the unmistakable Buffalo flavor that will send any party into overdrive. Add the tangy blue cheese and cool, crisp lettuce and tomato and you’ve got the perfect bite for a hot summer day.
Now that you’ve proved your grilling chops to most of the party crew, it’s time to kick it up a notch. Every party’s got a few tough critics, so it’s key to make something impressive and delicious that appeals to a different palate. Enter: Sweet Chili Ribs.
Start with two full racks of pork spareribs then load them up with Frank’s RedHot Sweet Chili Sauce, garlic and ginger, making sure to spread that mixture all over the ribs. Grill them low and slow for 2 hours then pour another half-bottle of sauce over top for good measure and grill for another hour. After your guests have a chance to taste these sweet and tangy, fall-off-the-bone ribs, they’ll talk about them all summer long.
For more grilling tips and recipes, visit franksredhot.com/recipes.
Buffalo Chicken Sandwich
- 4 boneless, skinless chicken breast halves (if thick, cut horizontally into two even pieces)
- 1 bottle (12 ounces) Frank’s RedHot Buffalo Wings Sauce, divided
- 1/4 cup blue cheese or ranch dressing
- 4 hard rolls, split
- 1/4 cup blue cheese crumbles
- lettuce leaves (optional)
- tomato slices (optional)
- red onion rings (optional)
- Marinate chicken in 6 ounces Buffalo wings sauce for 30 minutes, or up to 3 hours.
- Mix remainder of Buffalo wings sauce and dressing together. Keep refrigerated until ready to use.
- Grill chicken 12 minutes, turning once, or until no longer pink in center.
- Place 2 tablespoons of mixed sauce on each roll half. Place chicken on top of roll half and top with 1 tablespoon blue cheese crumbles.
- Add lettuce, tomato and onion rings, if desired. Top with second roll half. Repeat for remaining sandwiches.
Sweet Chili Ribs
- 2 full racks pork spareribs, trimmed (about 6 pounds)
- 2 tablespoons fresh ginger, minced
- 3 cloves garlic, minced
- 1 bottle (12 ounces) Frank’s RedHot Sweet Chili Sauce, divided
- Heat grill to 250° F and prepare for indirect cooking.
- Spread ribs with ginger and garlic. Place ribs on rib rack or in foil pan. Cook on covered grill 2 hours.
- Spread 6 ounces sweet chili sauce evenly over ribs then cook another hour, until tender.
- Baste ribs with remaining sweet chili sauce during last 15 minutes of cooking. If desired, at end of cooking time grill ribs over direct heat to char slightly.
Source: Frank's Red Hot