(Family Features) Putting a delicious, kid-friendly meal on the table in an hour or less is goal No. 1 for many families. When the hectic schedules of back-to-school season are in full effect, saving some precious time in the kitchen can make all the difference.

Take a homework timeout and bring loved ones running to the dining room for family favorites like Sweet Heat Pickled Beet Grilled Cheese. This modern take on a childhood classic pairs sourdough bread with brie cheese, a spicy-sweet hit of hot honey and juicy Aunt Nellie’s Diced Pickled Beets.

If letting your oven do the work is an even more appealing solution, try an easy recipe like Bacon Wrapped Potato Stuffed Chicken. As a meal and side dish all in one, this simple weeknight dinner starts with cutting a pocket into boneless, skinless chicken breasts before filling with cheesy goodness.

Layer cheddar cheese slices inside the chicken then spoon in READ German Potato Salad made with thinly sliced potatoes, bacon and a sweet-piquant dressing. Finally, fold the chicken breasts closed, wrap with bacon slices and bake 40 minutes to tender, juicy perfection with a final broil to crisp the bacon.

To find more family-friendly meals fit for busy weeknights, visit AuntNellies.com and READSalads.com.

Sweet Heat Pickled Beet Grilled Cheese

Recipe courtesy of MacKenzie Smith of “Grilled Cheese Social”
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 2 sandwiches

• 4          slices (3 ounces each) sourdough bread
• 2          tablespoons hot honey
• 1          small wheel (8 ounces) brie, at room temperature, cut into thin strips
• 8          ounces Aunt Nellie’s Diced Pickled Beets (1/2 jar or 2 individual diced pickled beet cups)
• 2          tablespoons fresh basil, cut into thin strips
• 2          tablespoons unsalted butter
• 1/2       teaspoon garlic salt, or to taste

1. Place two bread slices on cutting board. Drizzle with hot honey then add 4 ounces brie evenly across bread.
2. Drain beets and pat dry. Add evenly on top of brie followed by basil and remaining brie.
3. Spread 1 tablespoon butter on one side of remaining bread slices. Sprinkle with 1/4 teaspoon garlic salt. Place top piece of bread on each sandwich.
4. Heat cast-iron or frying pan over medium-low heat then add sandwiches butter sides down. Butter top sides and add remaining garlic salt.
5. Cook about 5 minutes on each side, or until bread is golden brown and cheese has melted, flipping halfway through.
6. Once sandwiches have cooked on both sides, remove from heat and serve.

Bacon Wrapped Potato Stuffed Chicken

Recipe courtesy of “EZPZMealz”
Prep time: 20 minutes
Cook time: 40 minutes
Yield: 8 servings

• 2          pounds (approximately 4 large) boneless, skinless chicken breasts
• 8          slices sharp cheddar cheese
• 1          can READ German Potato Salad with sauce
• 8-12     bacon slices
• nonstick cooking spray
• freshly ground pepper, to taste

1. Preheat oven to 400 F.
2. Using sharp knife, slice pocket or slit into each chicken breast and fold open.
3. Place two slices sharp cheddar cheese in pockets then spoon 4 ounces potato salad onto cheese.
4. Fold chicken over and close so cheese and potatoes are inside pockets.
5. Take 2-3 bacon slices and completely wrap stuffed chicken breasts, tucking loose ends of bacon on undersides of chicken.
6. Spray baking dish with nonstick cooking spray then place bacon wrapped chicken on tray. Season chicken with pepper, to taste.
7. Bake approximately 40 minutes until internal temperature of chicken reaches 160 F.
8. Turn oven to broil on high (500 F) and broil 2-3 minutes to crisp bacon until chicken reaches 165 F.
9. Remove from the oven and rest 5 minutes then serve.

Source: Aunt Nellie’s, READ

(Family Features) After families across the country began cooking more at home during the pandemic, that trend has continued as loved ones seek comfort in the kitchen in the form of their favorite recipes and time spent together.

In fact, according to the “Hunter Food News Study,” cooking continues to change as more Americans come together at the dining table with recipe usage up 21% and dinners cooked from scratch up 14%. Around half (54%) of Americans are cooking more than they were before the pandemic, and 35% said they “enjoy cooking now more than ever,” according to “Harvard Business Review.”

If those closest to you are looking for home-cooked comfort, you can turn to satisfying family meals like Plant-Based Meatloaf Sandwiches or Chicken Souse. These hearty recipes make it easy for loved ones to involve everyone in the cooking process from preparing vegetables and hand-mixing meatloaf to seasoning chicken and simmering ingredients.

With 65% of consumers saying they’re most likely to purchase a whole week’s worth of groceries when shopping, according to research from Datassential, opportunities abound for families to enjoy delicious, comforting dishes together.

Find more family meal inspiration by visiting Aramark’s Feed Your Potential website, fyp365.com.

Plant-Based Meatloaf Sandwiches

Recipe courtesy of Aramark
Servings: 6

• Nonstick cooking spray
• 1 1/2 pounds plant-based ground burger, thawed
• 1 1/2 cups cooked wild rice, chilled
• 1 cup diced onion
• 1 cup diced red bell pepper
• 2 teaspoons paprika
• 1 teaspoon granulated garlic
• 1 teaspoon rubbed sage
• 1/2 teaspoon dried thyme leaves
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground white pepper
• 2/3 cup barbecue sauce
• bread
• vegan cheddar cheese
• sauteed onions

1. Heat oven to 375 F. Spray rimmed baking sheet with nonstick cooking spray.
2. In bowl, thoroughly mix ground burger, cooked rice, onion, bell pepper, paprika, garlic, sage, thyme, salt and white pepper until well blended without overmixing. Shape mixture into loaf on baking sheet. Spread barbecue sauce over meatloaf.
3. Bake 1 hour, or until internal temperature reaches 160 F.
4. Slice meatloaf into six pieces and place each piece on bread. Top each meatloaf slice with vegan cheddar cheese and sauteed onions then close sandwiches with top bread slices. Using panini press, griddle or frying pan, cook sandwiches until golden brown and cheese is melted.

Tip: Pairs well with potato salad.

Chicken Souse

Recipe courtesy of Aramark
Servings: 6

• 8 ounces boneless, skinless chicken thighs, cut into 1-inch pieces
• 1/8 teaspoon ground black pepper, plus additional, to taste, divided
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1 tablespoon vegetable oil
• 1/4 cup diced onion
• 1/4 cup diced celery
• 2 teaspoons minced garlic
• 2 cups chicken broth
• 1 cup peeled potatoes, cut into 1/2-inch pieces
• 2/3 cup canned diced tomatoes, undrained
• 1/4 cup tomato paste
• 3 tablespoons cider vinegar
• 2 tablespoons minced, seeded jalapeno pepper
• 1 1/2 tablespoons lemon juice
• 1 1/2 teaspoons minced, peeled ginger root
• 1 teaspoon kosher salt, plus additional, to taste, divided
• 2 pinches dried thyme leaves
• 1 small bay leaf
• 1 1/2 cups thawed mixed vegetables, drained

1. Season chicken with 1/8 teaspoon black pepper, garlic powder and onion powder. Cover and chill 2 hours, or overnight.
2. In saucepan over medium-high heat, heat oil. Add onion and celery; saute 2 minutes, or until tender-crisp. Add garlic and saute 30 seconds.
3. Add chicken and saute until browned.
4. Stir in broth, potatoes, tomatoes, tomato paste, vinegar, jalapeno pepper, lemon juice, ginger, 1 teaspoon salt, thyme and bay leaf; heat to boil. Reduce heat. Cover and simmer 1 hour, or until potatoes are tender.
5. Stir in mixed vegetables and simmer 10 minutes. Remove and discard bay leaf. Season with additional salt and pepper, to taste.

Tips: Serve souse with griddled corn cakes and saltine crackers. Make vegetarian by replacing chicken with canned drained and rinsed black-eyed peas or red or white beans.

Source:

Aramark

(Family Features) From picnics and family reunions to al fresco meals on the patio, flavor and freshness can make springtime dishes truly mouthwatering. As you plan your spring menu for time with loved ones, think outside the box with recipes that can feed a crowd.

One easy way to elevate your warm weather entertaining is with a lean, delicate protein like grass-fed lamb available at Whole Foods Market from Atkins Ranch, a leader in environmental stewardship and one of the first members of Land to Market, which advocates for regenerative agriculture – a type of outcomes-based land management that seeks to heal landscapes instead of degrading them. In fact, many of the lamb ranchers set aside areas for conservation purposes to focus on regenerating land and water to keep the environment as pristine as possible.

The lambs are raised just as nature intended: 100% grass-fed and free to roam on pastures in fresh air and sunshine, culminating in a result that’s better for you, the animals and the planet.

As the first lamb producer in the world to achieve Non-GMO Project verification, Atkins Ranch is also the first to achieve Global Animal Partnership Step-4 certification for farm animal welfare. If you’re unfamiliar with lamb, consider these cooking tips and pairing options for a deliciously divine spread at your next springtime soiree.

How to Cook Lamb
For cuts like legs, shanks, shoulder roasts and stew meat, slow cooking is the answer. This Herb Crusted Bone-In Leg of Lamb, for example, is roasted for about 3 hours to reach a juicy tenderness complemented by fresh herbs and a mint sauce.

Turn to the grill or stovetop for a quicker cooking method with cuts such as chops, rack and ground lamb. Cooking over an open fire allows the smokiness to meld with lamb’s naturally rich flavor.

What to Pair with Lamb
With its rich, meaty flavor, lamb is a perfect main course for spring meals. Try balancing it out with these sides:

• Salad – Like many proteins, lamb is complemented well by fresh greens. Toss baby spinach with a light vinaigrette and fresh fruit, like strawberries, for a true springtime salad.
• Sweet Potatoes – The subtlety of a sweet potato dish is nearly a must to pair with lamb. Sweeten the meal even further by mashing with orange juice and zest for a lightly tangy side.
• Asparagus – A classic side for many spring meals, roasted asparagus is easy to prepare whether in the oven or on the grill.

Find more grass-fed lamb cooking tips and recipes at AtkinsRanch.com.

Herb Crusted Bone-In Leg of Lamb

Prep time: 3 hours
Cook time: about 3 hours (depending on size and doneness)
Servings: 15

• 1 Atkins Ranch bone-in leg of lamb (about 8 pounds)
• 1/4 cup olive oil
• 8 cloves garlic, finely minced
• 2 tablespoons Dijon mustard
• 2 tablespoons kosher salt
• 1/4 cup white wine

Herb Crust:

• 2 large egg whites
• 2 tablespoons minced rosemary leaves
• 2 tablespoons minced thyme leaves
• 2 tablespoons ground peppercorns
• 1 tablespoon kosher salt

• fresh mint sauce, for serving

1. About 2 hours before preparing, remove leg of lamb from fridge to ensure even cooking. Remove gland to prevent gaminess during cooking.
2. Preheat oven to 325 F on convection setting. Score skin of both sides of leg of lamb.
3. In bowl, whisk olive oil, garlic, Dijon mustard, salt and white wine. Brush onto both sides of lamb, pressing into scored crevices.
4. Place leg in roasting pan on roasting rack. Insert cooking probe into thickest part of meat, not touching bone. Cook about 1 hour and 20 minutes, or until internal temperature reaches 95 F.
5. Reduce oven temperature to 300 F and cook to desired doneness. For medium-rare doneness, remove lamb once probe reaches 125 F.
6. To make herb curst: In bowl, whisk egg whites until evenly foamy with tiny bubbles. Brush onto both sides of lamb.
7. In separate small bowl, mix rosemary, thyme, peppercorns and salt. Press herb crust mixture onto areas brushed with egg whites. Place back in pan and cook about 5-7 minutes until crust is formed and browned. Remove from oven and rest 30 minutes.
8. Carve lamb, arrange on platter and serve with fresh mint sauce.

Source: Atkins Ranch

(Family Features) Whether you’re celebrating a weekend meal with loved ones or simply looking for a way to bring your family to the table at the same time, seafood night can make dinnertime a special treat. Next time you plan to make fish the focus of your menu, it’s possible you’ll be enjoying the benefits of aquaculture, also known as seafood farming.

Fast becoming a leading source of seafood worldwide, aquaculture is similar to typical agriculture but with fish, shellfish and seaweeds. Farmed seafood can be raised and harvested in either fresh or seawater, where natural conditions are recreated.

Today, half of all seafood Americans eat annually is farm raised and the appetite is only growing. There are many reasons for this, but one is due to overfishing and destructive practices. About 33% of wild fish stocks have reached their biological limit and aquaculture helps meet the increasing demand for seafood.

However, not all seafood you find in the grocery aisles is the same. Despite industry advances, aquaculture still faces challenges with fraud, mislabeling and questionable conditions. That’s why it’s important to look for responsible seafood products that are labeled by a trusted certification process.

For example, the Aquaculture Stewardship Council is a non-profit certification program that has created and enforced the world’s strictest and highest standards for seafood farming since 2010. Today, it is transforming the seafood industry with a new level of certification for farmed seafood. This “new way to seafood” includes:

• Seafood that can be traced all the way from the farm to the store, ensuring the seafood you buy is what it claims to be

• The strictest combination of requirements to protect the environment, workers and communities on the farms where seafood is raised

• Improving farmed seafood quality and safety, so you can enjoy the flavor of recipes like One-Pan Japanese Salmon with Sweet Potato, Salmon and Shrimp Coconut Curry and Royal Salmon with Romesco Sauce and Aioli

To find more information about the certification process, visit NewWaytoSeafood.com.

Royal Salmon with Romesco Sauce and Aioli

Recipe courtesy of MOWI on behalf of the Aquaculture Stewardship Council
Servings: 2

• 2 tablespoons olive oil, divided
• 2 Atlantic Salmon MOWI Royal portions
• salt, to taste
• pepper, to taste
• 1 red pepper, cut into long strips
• 2 cups small potatoes, cooked and cut in half
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/2 cup garden peas
• 1 tablespoon chopped tarragon

Romesco Sauce:

• 1/2 cup extra-virgin olive oil
• 2 cloves garlic, smashed
• 1/4 cup slivered almonds, toasted
• 1/4 cup hazelnuts
• 1 slice white bread, crust removed
• 1 large roasted red pepper
• 1/4 cup tomato puree
• 1 teaspoon sherry vinegar
• salt
• black pepper

Aioli Sauce:

• 1 cup mayonnaise
• 1-2 cloves garlic, crushed
• 1 tablespoon olive oil
• 1 lemon, zest and juice
• salt
• white pepper
• lemon wedges, for garnish

1. Preheat oven to 400 F.
2. Place large skillet over medium-high heat and add 1 table­spoon olive oil. Season salmon portions with salt and pepper, to taste, and place skin sides down in pan. Cook 2-3 min­utes until skin is crispy. Place on sheet pan, skin sides up, and bake 6-7 minutes. Remove from oven and let rest.
3. In same skillet, add remaining olive oil then add peppers and potatoes. Cook 6-7 minutes until peppers soften and potatoes start to caramelize.
4. Add paprika, cayenne and peas; stir and cook 2 minutes. Add tarragon.
5. To make romesco sauce: In clean pan, heat olive oil and gently fry garlic, nuts and bread until toasted.
6. In blender, process red pepper, tomato puree and vinegar until smooth. Add toasted nuts and bread; process to desired consistency.
7. To make aioli: In bowl, whisk mayonnaise, garlic, olive oil, lemon zest and juice, salt and pepper.
8. Place several spoonfuls of aioli on plate. Top with potatoes, peppers and salmon, skin side up. Top with romesco sauce.

Salmon and Shrimp Coconut Curry

Recipe courtesy of MOWI on behalf of the Aquaculture Stewardship Council
Servings: 2

• 2 pieces of MOWI Pure portions salmon
• 1 cup wild rice
• 1 tablespoon coconut oil
• 1 clove garlic, sliced
• 1/4 cup red onion, diced
• 1cup pumpkin or butternut squash, diced
• 1 tablespoon lemongrass, finely chopped
• 1 1/2tablespoons red curry paste
• 1/2 cup coconut milk
• 1 tablespoon fish sauce
• 1/4 cup tomatoes
• 4 shrimp
• 1 lime, quartered
• 2-3 cilantro leaves, for garnish

1. Cut salmon into 1/2-inch cubes. Cook rice according to package instructions.
2. In large skillet, heat coconut oil over medium-high heat. Add garlic, onion and pumpkin or squash; saute 5 minutes, or until onions are translucent. Mix in lemongrass and curry paste. Cook 2-3 minutes, or until fragrant.
3. Add coconut milk, fish sauce and tomatoes; mix thoroughly. Add shrimp and salmon; cook until done.
4. Serve with rice and lime quarters. Sprinkle with cilantro.

One-Pan Japanese Salmon with Sweet Potato

Servings: 2

Marinade:

• 1 tablespoon sesame oil
• 1/4 cup tamarind sauce
• 1/2 tablespoon Dijon mustard
• 2 tablespoons sesame seeds
• 1 tablespoon honey

• 1 sweet potato, cut into rounds
• 2 tablespoons coconut oil, divided
• 1 tablespoon sesame seeds
• sea salt
• 8 spears broccolini
• 2 salmon fillets (4 ounces each)
• brown rice, for serving

1. Preheat oven to 400 F. Line tray with baking paper.
2. To make marinade: In bowl, whisk sesame oil, tamarind sauce, Dijon mustard, sesame seeds and honey until combined.
3. Place sweet potato on baking tray and drizzle with 1 tablespoon coconut oil. Toss to coat. Sprinkle with sesame seeds and sea salt. Roast 25 minutes.
4. Remove tray from oven and add broccolini. Drizzle with remaining coconut oil and sea salt. Place salmon fillets in middle of tray and drizzle with marinade. Bake 12-15 minutes, or until cooked to desired doneness. Serve with brown rice.

Source: Aquaculture Stewardship Council

Recipes to help boost iron levels, aid plasma donation recovery

(Family Features) Chef Nate Appleman knows how important it is to serve healthy meals to your family – ones they actually want to eat. Before having his first child, he transformed his eating and exercise habits and lost 85 pounds to get on a healthier path.

Now, he’s cooking meals for his family, including 14-year-old Oliver who was diagnosed with Kawasaki Disease as a toddler – an inflammation of the blood vessels that can cause damage to coronary arteries – as a healthy lifestyle is important to help manage the disease. Since Oliver’s diagnosis, Appleman made it his personal mission to create awareness of Kawasaki Disease and for the critical need for plasma donations that many people with the disease rely on for treatment, which is why he partnered with Abbott to bring attention to the need for plasma donations.

Plasma is a powerful part of your blood that supports essential bodily functions. It’s a lifeline for thousands of people who are immune-compromised and live with a variety of chronic and complex diseases. In fact, more than 125,000 Americans rely on medication made from plasma every day, according to the Plasma Protein Therapeutics Association (PPTA).

The COVID-19 pandemic led to a serious shortage of plasma donors – average donations per center in the United States were down approximately 11% during the first few months of 2021 compared to the previous year, further deepening the nearly 20% decline in donations in 2020 compared to 2019, according to the PPTA.

Donating plasma is a safe and relatively easy process. Since plasma is replaced in the body within about 24 hours, it can be donated up to twice per week. With a donation that typically takes between 1-3 hours, you can make a lasting impact by providing lifesaving medicine for patients like Oliver.

It’s a good idea to fuel up with iron-rich foods before and after donating, so Appleman created these fresh, nutritious recipes he loves to serve his family: Marinated Skirt Steak, Lemon Chicken with Roasted Red Onions and Potatoes, and Cheesy Frittata with Veggies.

Learn where you can donate at bethe1donor.abbott.

Marinated Skirt Steak

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Vinaigrette:

• 1/4 cup oil
• 1/4 cup fish sauce
• 1/4 cup rice wine vinegar
• 1/4 cup water
• 2 tablespoons raw sugar
• 1 cup chopped fresh cilantro
• 1 lime, juice only
• 1 clove garlic, minced
• 1 small Thai bird chile or serrano chile, chopped
• 1/4 head finely shaved green cabbage
• 1/4 head finely shaved purple cabbage
• 2 carrots, thinly julienned

Skirt steak:

• 1 1/2 pounds trimmed skirt steak
• 1/2 cup coconut milk
• 3 cloves garlic, minced
• 2 tablespoons lime juice
• 1/4 cup chopped fresh cilantro
• 2 tablespoons sriracha
• salt, to taste
• 3 cups cooked brown rice
• 1/2 cup crushed peanuts
• 1 lime, quartered, for garnish

1. To make vinaigrette: In large bowl, mix oil, fish sauce, rice wine vinegar, water, sugar, cilantro, lime juice, garlic and chile. Toss cabbage and carrots in vinaigrette; refrigerate until ready to serve.
2. To make skirt steak: Marinate steak in coconut milk, garlic, lime juice, cilantro, sriracha and salt, to taste, at least 1 hour, or up to 24 hours.
3. Heat grill to high.
4. Grill 3-4 minutes each side until medium rare.
5. Let rest 3 minutes.
6. Thinly slice steaks against grain and serve with vinaigrette, rice and crushed peanuts; garnish with lime wedges.

Lemon Chicken with Roasted Red Onions and Potatoes

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Lemon chicken:

• 1 whole chicken, cut into eight pieces
• 1 ounce minced garlic
• 1/4 teaspoon granulated garlic
• 1/4 teaspoon paprika
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon ground fennel seed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon ground coriander
• 1 tablespoon kosher salt

Potatoes:

• 2 1/2 pounds Yukon gold potatoes
• salted water
• oil

Cauliflower:

• 1 head cauliflower
• salted water
• ice
• 2 tablespoons mayonnaise
• 1 teaspoon tamari or soy sauce
• 1 tablespoon chopped parsley

Roasted onions:

• 1 red onion
• salt
• oil

For serving:

• 3 ounces pitted Castelvetrano or green olives, cut into quarters
• 5 ounces wild arugula
• 1 lemon, quartered

1. To make lemon chicken: Marinate chicken in mixture of minced garlic, granulated garlic, paprika, smoked paprika, fennel pollen, dried oregano, coriander and salt; let sit overnight.
2. To make potatoes: Boil potatoes in heavily salted water until tender. Cool, peel and cut into 1 1/2-inch chunks. Toss with oil to coat; reserve.
3. To make cauliflower: Cut cauliflower into florets and blanch in salted water 1 minute; shock in ice bath. Remove from ice and dry. Toss with mayonnaise, tamari and parsley; reserve.
4. To make roasted onions: Preheat oven to 450 F. Peel onion and slice into 1-inch rings. Toss with salt and oil; roast until slightly caramelized with texture. Chill and reserve.
5. Preheat oven to 450 F.
6. Bake chicken on sheet pan approximately 15 minutes. Add potatoes and cauliflower. Bake approximately 15 minutes then switch oven to broil approximately 10 minutes.
7. Squeeze lemon over reserved onion.
8. When chicken is crispy and reaches internal temperature of 165 F, remove from oven and add onions and olives. Plate chicken, potatoes, onions, olives and cauliflower on top of arugula and garnish with lemon.

Cheesy Frittata with Veggies

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Roasted Garlic:

• 2 heads garlic
• olive oil
• salt

Frittata:

• oil
• 2 medium leeks, sliced
• 8 ounces blanched, chopped broccoli
• salt, to taste
• 9 eggs
• 2 tablespoons chopped fresh parsley
• 2 ounces grated Parmigiano Reggiano
• 2 tablespoons heavy cream

1. To make roasted garlic: Preheat oven to 400 F.
2. Slice 1/4 inch off entire heads of garlic and place cut sides down in 1-liter casserole dish. Drizzle with olive oil and sprinkle with salt; cover with lid.
3. Bake 35-45 minutes until heads of garlic are soft and light brown. Let cool then use back of knife to squeeze garlic from pods.
4. To make frittata: Lower oven to 375 F.
5. In saute pan, heat oil over medium-high heat. Cook leeks until soft; add broccoli then season with salt, to taste, and remove from heat.
6. In mixing bowl, mix roasted garlic, sauteed leeks and broccoli, eggs, parsley, Parmigiano Reggiano and cream; place in 9-inch pie dish and bake approximately 20 minutes until top of frittata is brown. Remove from oven and let cool slightly before cutting and serving.

Source: Abbott

(Family Features) Committing to healthier habits in the new year often starts in the kitchen. Adding better-for-you recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway to a healthier you.

From fresh spins on family night and quick solutions in a pinch to homemade lunches and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.

Visit Culinary.net to find more health-conscious recipe ideas.

A Fresh Take on Family Dinner

If your family gets stuck in a dinner routine rut, it can feel like you’re eating the same recipes over and over again.

However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime. With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu.

Find more recipes and family dinner ideas at Culinary.net.

Cuban Chicken with Salsa Fresca

Servings: 5

• 1          cup grapefruit juice
• 2          tablespoons olive oil
• 2          teaspoons garlic powder
• 2          teaspoons cumin
• 2          teaspoons paprika
• 1          teaspoon crushed red pepper
• 1 1/4    pounds boneless, skinless chicken breasts

Salsa Fresca:

• 1          cup grapefruit segments
• 1/2       jicama, cubed
• 1/2       red onion, chopped
• 3/4       cup grapefruit juice
• 4          tablespoons olive oil
• 1/2       cup fresh cilantro, chopped
• 1          jalapeno pepper, chopped

1. Heat oven to 400 F.
2. In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or longer.
3. To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready to serve.
4. Remove chicken from marinade. Place chicken in baking dish. Bake 25-30 minutes until chicken is cooked through.
5. Serve chicken with salsa fresca.

Take Your Salad from Bland to Bold

Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mix of greens offers a bold combination of textures and flavors for those who love variety and color.
Find more ways to enhance your at-home salads at FreshExpress.com.

Moroccan Roasted Vegetable Salad

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

Lemon Tahini Dressing:

• 1/4       cup tahini
• 1/4       cup olive oil
• 3          tablespoons lemon juice
• 3          teaspoons maple syrup
• 2          teaspoons Dijon mustard
• 1/4       teaspoon salt
• 2          tablespoons cold water
•             nonstick cooking spray
• 6          tablespoons olive oil
• 2          teaspoons ras el hanout or garam masala
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 4          sweet potatoes, peeled and cut into long wedges
• 4          whole large carrots, chopped
• 2          red bell peppers, cored and cut into 1-inch pieces
• 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
• 1          can (15 1/2 ounces) chickpeas, rinsed and drained
• 1/3       cup dried apricots, sliced
• 1/3       cup slivered almonds, toasted
• 2          tablespoons Italian parsley, chopped

1. To make lemon tahini dressing: In small bowl, whisk tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, mix in more cold water.
2. Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
3. In large bowl, mix olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes, or until vegetables are tender. Let cool.
4. Arrange lettuce mix on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.

A Lean, Nutritious Lunch

Meal prepping is one of the most common strategies for improving eating habits, however, this tactic is often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside; you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your afternoon meal.

Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.

Turkey-Potato Wrap

Recipe courtesy of Wisconsin Potatoes

• 3/4       pound Wisconsin russet potatoes, cut into 1/2-inch pieces
• 1          tablespoon water
• 1          tablespoon canola oil
• 3/4       pound ground lean turkey
• 1          large carrot, shredded
• 1/3       cup sliced green onions with tops
• 1          can (8 ounces) tomato sauce
• 2/3       cup shredded cheddar cheese
• 1          teaspoon dried Italian seasoning or basil
• salt, to taste
• pepper, to taste
• 4          large whole-wheat or high-fiber tortillas
• light sour cream (optional)

1. Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are tender.
2. In large nonstick skillet over medium-high heat, heat oil. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian seasoning.
3. Cook, stirring occasionally, 4-5 minutes until mixture is hot and most sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
4. Cut in halves. Serve each with sour cream, if desired.
5. Eating Well When You’re Short on Time
6. Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
7. When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
8. Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Eating Well When You’re Short on Time

Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Loaded Smoked Salmon Rice Bowl

Prep time: 4 minutes
Cook time: 1 minute
Servings: 1

• 1          cup Minute Ready to Serve Brown Rice
• 2          ounces smoked salmon
• 1/2       cup julienned cucumber
• 1          teaspoon soy sauce
• 1          tablespoon everything bagel seasoning mix

1. Heat rice according to package directions.
2. Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.

Source: Fresh Express
Wisconsin Potatoes
Minute Rice

(Family Features) Hearty snacks, seasonal sides, flavorful main dishes and tantalizing desserts all complement one another perfectly for holiday celebrations among loved ones. This year, when planning your menu, be sure to consider recipes that keep family and friends content from the moment they hang up their coats to the goodbye hugs.

These delicious options for a satisfying bread bowl, pumpkin spice potatoes, artfully glazed lamb chops and fresh apple pie can bring your guests running to the kitchen (and keep them there) as you celebrate all the season has to offer.

Find more recipes fit for holiday festivities at Culinary.net

Beckon Holiday Guests with a Bread Bowl

While your loved ones wait patiently for the main course to be served, hearty appetizers like bread bowls can keep appetites at bay. This Spinach-Ham Dip is the perfect combination of comforting and satisfying when served with bread cubes, crackers or tortilla chips for a warming snack ahead of the big meal.

To find more seasonal appetizer inspiration, visit Culinary.net.

Spinach-Ham Dip

• 2 cups ricotta cheese
• 1 cup sour cream
• 1 package (10 ounces) frozen spinach, thawed and squeezed dry
• 1/4 pound ham, cubed
• 3/4 cup shredded Parmesan cheese
• 2 green onions, thinly sliced
• 1 round bread loaf (16 ounces), unsliced

1. Heat oven to 350 F.
2. In medium bowl, blend ricotta cheese and sour cream until smooth. Add spinach, ham, Parmesan cheese and green onions; mix until blended.
3. Cut 1-2-inch diameter circle out of top of bread loaf. Reserve top. Remove bread inside loaf, leaving about 1 inch along sides. Pour cheese mixture into bread bowl. Replace top. Cover bread loaf in aluminum foil and bake 60 minutes, or until warmed through.
4. Take bread removed from inside bread bowl and cut into dipping sized chunks.
5. Remove bread from aluminum foil and place on platter. Scatter bread chunks around bread bowl to use for dunking in cheese sauce.

A Seasonal Side with a Tasty Twist

No matter what life may look like this holiday season, you can put a smile on loved ones’ faces with classic meals and sides that memories are made of.

You can use a traditional holiday ingredient, potatoes, to make easy yet delicious recipes like these Pumpkin Spice Scalloped Potatoes. Perfect for serving with your favorite main course, they’re a tasty twist on a classic sweet potato casserole.

Plus, they’re made with Little potatoes that come ready to use with no washing or peeling required, perfect for busy families during bustling holiday gatherings. Try them roasted, boiled, smashed or mashed in your favorite seasonal dishes. For a time-saving hack, use the slicer attachment in a food processor to evenly slice potatoes in minutes.

Visit littlepotatoes.com for more holiday recipe inspiration.

Pumpkin Spice Scalloped Little Potatoes

Prep time: 20 minutes
Cook time: 1 hour
Servings: 4

• 3 tablespoons butter
• 3 tablespoons flour
• 2 1/2 cups milk
• 1 1/2 pounds Terrific Trio Little Potatoes, 1/8-inch sliced, kept in water until ready to use
• 5 slices thick-cut bacon, sliced, cooked until crisp and drained
• 1 teaspoon cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• salt, to taste
• pepper, to taste
• 1 1/2 tablespoons brown sugar
• 1 1/2 tablespoons water
• 1 cup pecans, rough chopped

1. Preheat oven to 375 F.
2. In pot over medium heat, melt butter. Add flour and cook 4 minutes, stirring occasionally. Reduce heat to low then slowly add milk gradually, ensuring it is incorporated before adding more. Turn heat to medium-high and cook until thickened, stirring continuously. Remove from heat and set aside.
3. In bowl, add drained potatoes, sauce, bacon, cinnamon, nutmeg, ginger and cloves. Season with salt and pepper, to taste; mix well.
4. In greased 8-by-11-inch baking dish, line potatoes on sides in desired pattern. Stuff extra bacon between potatoes from remains left in bowl. Pour extra sauce over potatoes.
5. Bake 60 minutes.
6. In small pot over medium-high heat, add brown sugar and water. Cook to melt sugar and allow to bubble, about 5 minutes. Add pecans; stir 2 minutes. Lay on parchment-lined baking sheet and allow to cool. Once cool, chop into pieces.
7. Remove potatoes from oven and sprinkle pecans over top.

Serve Up a Seasonal Treat

No seasonal gathering is complete without dessert, and quality baking during the holidays results in fresh favorites like Apple Pie.

Allspice, nutmeg and cinnamon add spice to this festive favorite while brown sugar adds a hint of caramel sweetness with a nutty, moist, subtle molasses flavor that’s ideal for use in desserts of all kinds. The trusted performance of an option like Domino sugar helps make this a recipe you can turn to when it’s time to savor the season.

Find more holiday dessert ideas to bring your family and friends together at dominosugar.com .

Apple Pie

Prep time: 30 minutes
Cook time: 40 minutes
Servings: 8

• 1 prepared 9-inch double-crust pie pastry, divided
• 3/4 cup Domino Light Brown Sugar
• 1 tablespoon all-purpose flour
• 2 tablespoons butter
• 2 teaspoons cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon salt
• 1 tablespoon lemon juice
• 1 teaspoon finely grated lemon zest
• 2 pounds apples, cored, quartered and sliced
• 1/4 teaspoon allspice

1. Preheat oven to 375 F. Line 9-inch pie pan with half pastry then prick bottom and sides with fork.
2. In large saucepot, combine brown sugar, flour, butter, cinnamon, nutmeg, salt, lemon juice and lemon zest. Add apples and toss to coat evenly. Slowly heat over medium-low heat, stirring occasionally, until sugar dissolves and apples begin to soften and cook down to about 6 cups.
3. Turn apple mixture into lined pie plate. Top with remaining pastry. Trim and flute edges with fork. Slit top crust to allow steam to escape.
4. Bake 35-40 minutes, or until crust is golden.
5. Serve warm or at room temperature. Cover and refrigerate leftovers.

Add Color and Flavor to the Holiday Table

When a holiday celebration calls for a truly memorable meal, it’s a perfect opportunity to serve a dish that just might become a family favorite. Combining a seasonal staple like cranberries with naturally flavorful lamb could be your ticket to a newfound tradition.

These festive Cranberry Maple Glazed Grass-Fed Lamb Chops can brighten up your holiday table with an irresistible pop of red and deliciously pure New Zealand grass-fed lamb. New Zealand is home to some of the world’s most naturally raised beef and lamb, where the animals are allowed to roam and graze freely over lush green hills and pastures, resulting in a beautifully tender meat that tastes just as nature intended.

Visit beefandlambnz.com to learn more and find where to buy grass-fed meat for your holiday meals.

Cranberry Maple Glazed Grass-Fed Lamb Chops

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 4

Glaze:

• 1 cup fresh or thawed cranberries
• 1/3 cup maple syrup
• 1/4 cup fresh orange juice
• 2 teaspoons orange zest
• 2 garlic cloves, minced
• 2 teaspoons Dijon mustard
• 1/2 teaspoon salt
• cracked black pepper

Lamb Chops:

• 8-10 New Zealand grass-fed lamb rib chops
• 1 teaspoon brown sugar
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1 teaspoon garlic powder
• olive oil

1. To make glaze: In small bowl, whisk cranberries, maple syrup, orange juice, orange zest, garlic, Dijon mustard, salt and pepper. Set aside.
2. To make lamb chops: Pat lamb chops dry with paper towel.
3. In small bowl, whisk brown sugar, chili powder, smoked paprika, salt and garlic powder.
4. Sprinkle dry rub on lamb chops and press mixture into meat.
5. In large skillet, heat thin layer olive oil over medium heat until drop of water sizzles in pan. Sear rib chops 2 minutes on each side, or until internal temperature reaches 140 F. Remove chops from pan and set aside.
6. Add glaze to pan and cook 3-5 minutes, whisking constantly until reduced by half.
7. Drizzle glaze over chops before serving.

Source: The Little Potato Company
Domino Golden Sugar
Beef + Lamb New Zealand

(Family Features) Next time hunger calls in your home, turn to a filling family favorite: pasta. With a nearly endless variety of pasta types, sauce pairings and recipe ideas, the options are aplenty, and cooking is often a breeze.

Consider these pasta cooking tips from Rouxbe, an online culinary school training people of all abilities to become better, more confident cooks.

• Use a large, straight-sided pot with 6 quarts of water for every 1 pound of pasta. Bring to a boil, add 1 teaspoon of salt for each quart of water and stir to dissolve.
• Wait for rapidly boiling water before adding pre-made pasta then cook according to package instructions for al dente, which means the pasta offers a slight resistance. For stuffed or fresh pasta, aim for a gentle boil and cook 1-5 minutes. Reserve 1 cup of pasta water for use in sauces then drain (never rinse) your pasta.  
• Add pasta to your sauce; never the other way around. Pair thin pastas like angel hair with lighter sauces, seafoods, basil and light oils. Fettucine, penne and rigatoni complement spicy sausage, heavy creams and chunky ragu. When in doubt, spaghetti offers a versatile option.

Pasta is a natural fit for fresh veggies, and you can put your skills to the test with Pappardelle with Garden Vegetables or create Homemade Potato Gnocchi to freeze and enjoy later.

For more information, visit rouxbe.com.

Pappardelle with Garden Vegetables

Total time: 1 hour
Servings: 3-4

•             Salted water
• 3          tablespoons olive oil
• 3          tablespoons shallots or white onion, minced
• 2          cloves garlic, minced
• 1/4       teaspoon chili flakes
• 1          cup white wine
• 2          cups pappardelle noodles
• 3/4       cup vegetable stock
• 3          tablespoons capers (optional)
• 2          vine-ripened tomatoes, sliced in wedges
• 1          handful baby kale
• 1          fresh lemon, juice only
• 2          tablespoons butter (optional)
• sea salt, to taste
• freshly ground black pepper, to taste
• 1          handful fresh basil, torn

1. Bring large pot of salted water to boil.
2. In fry pan on medium-high heat, add olive oil and onions; saute 2 minutes. Lower heat slightly and add garlic and chile flakes. Saute on medium heat 2-3 minutes. Add white wine and deglaze pan. Cook 3 minutes. Remove from heat and keep warm until ready to add freshly cooked pasta.
3. In pot of boiling water, add pappardelle. Cook according to package instructions then drain.
4. Place fry pan back on medium heat. Add drained pasta; vegetable stock; capers, if desired; tomatoes; baby kale; and lemon juice. Add butter, if desired, and toss well. Cook 2-3 minutes, tossing occasionally, and season with salt and pepper, to taste, and fresh basil.
5. Toss again, remove from heat and serve.

Homemade Potato Gnocchi

Total time: 2 hours
Servings: 2-4

• 2          medium Yukon Gold or russet potatoes
• 3/4       teaspoon sea salt, divided
• 2          teaspoons water
• 1          cup all-purpose flour, divided, plus additional, for surface
• 1/4       teaspoon freshly grated nutmeg
• 1/8       teaspoon white pepper
• 2          large egg yolks

1. Preheat oven to 400 F. Place potatoes on sheet of foil, add 1/2 teaspoon salt and water; wrap. Bake 40 minutes, or until cooked through.
2. Peel potatoes while hot. Cut and rice potatoes. Let potatoes cool completely.
3. To make dough, sprinkle potatoes with flour. Aerate with bench scraper then add remaining salt, nutmeg and white pepper.
4. Break up egg yolks and pour over potatoes. Cover surface with flour. Continue cutting and gently lifting dough.
5. Test dough by squeezing gently; it shouldn’t stick. Add flour, if needed.
6. Shape dough into rectangle and fold several times, using fingertips to bring together. Flatten dough out until it reaches finger thickness. Sprinkle with flour and let rest 5-10 minutes.
7. Cut finger-width strips of dough and sprinkle strips with flour. Roll out each strip and cut ropes into 3/4-inch pieces. Separate slightly and flour well.
8. Fresh gnocchi can sit at room temperature 30 minutes before cooking.
9. To freeze: Place gnocchi on tray, making sure they aren’t touching. Once frozen, transfer to plastic freezer bag and freeze up to 2 months. Cook gnocchi from frozen and serve with desired sauce.

 Photos courtesy of Getty Images

Source: Rouxbe

(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

1. Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray.
2. 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.
3. 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

1. Preheat the oven to 400 F.
2. 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.
3. 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.
4. 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.
5. 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

1. 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.
2. 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

(Family Features) No holiday celebration can be considered complete without taste bud-tingling sides to pair with your favorite seasonal dishes. Whether you’re able to celebrate with loved ones or joining virtually from afar, dining together with traditional holiday foods is oftentimes a major part of the festivities.

For a salivation-worthy side dish, turn to a seasonal classic like mashed potatoes but with a slight twist. Onions, at just 45 calories per serving, add a flavorful boost to Roasted Onion and Garlic Mashed Potatoes, and they serve as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron.

Also known as nature’s ninja due to their many “skills,” onions can add abundant flavor to many dishes. This simple recipe calls for less than 10 ingredients and is an easy way to serve up an iconic holiday side. Because it makes 12 servings, you can feed a small gathering and still enjoy leftovers for a next-day snack.

To find more holiday recipe ideas, visit onions-usa.org.

Watch video to see how to make this recipe!

Roasted Onion and Garlic Mashed Potatoes

Servings: 12

Onion:

• 2          cups white onion, diced
• 1/4       cup coarsely chopped garlic
• 1          tablespoon olive oil

Potatoes:

• 8          cups potatoes, peeled and cut in half
• 8          cups water
• 6          tablespoons butter
• 1/2       cup sour cream
• 2          teaspoons salt
• 1/2       teaspoon ground black pepper

1. Heat oven to 350 F.
2. Combine onions, garlic and olive oil. Place in ovenproof baking dish; cover tightly with foil and bake 45 minutes until tender. Remove from oven and set aside.
3. In large saucepan, cover potatoes with water and bring to boil over high heat. Reduce to medium heat and cook 20-30 minutes until tender. Drain well. Do not let cool.
4. In bowl, mash or whip potatoes, roasted onions, butter, sour cream, salt and pepper until fluffy and combined.

Source: National Onion Association