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Family Meals Matter: Dairy Month celebrates the secrets of milk

June 5th, 2013 8:18 am by Staff Report

Family Meals Matter: Dairy Month celebrates the secrets of milk

Family Meals Matter: Dairy Month celebrates the secrets of milk

HealthyEating.org

MCT

Thanks to decades of scientific research, almost everyone knows that milk is an essential part of a healthy diet, helping to build strong bones and teeth. But even with as much as we do know about America’s favorite natural beverage, there are always more secrets to learn.

Milk is naturally sweet and satisfying. Like fructose in fruit, milk also has a natural sugar called lactose. Milk’s caesin and whey also provide a protein powerhouse to keep you feeling full an energized for hours.

Throughout June, which is Dairy Month, we’ll be exploring this and other secrets along with recipes loaded with milk and milk products like cheese and yogurt.

Start celebrating with a featured family meal of Cheddar Cauliflower Soup, Tandoori Chicken and Chai Rice Pudding. Other recipes to enjoy this week include Lamb Cooked in Milk with Rice, Caramel Flan with Mangoes, White Chili and Berries with Custard Sauce.

FEATURED FAMILY MEAL:

CHEDDAR CAULIFLOWER SOUP

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/102115/cheddar-cauliflower-soup.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 15 to 30 minutes

Number of Servings: 8 (186 calories/serving)

Start your meal off with a bowl of this satisfying, easy cheesy cauliflower soup.

Ingredients:

2 tablespoons extra-virgin olive oil

2 large leeks, white and light green parts only, thinly sliced and rinsed

4 cups chopped cauliflower florets (from 1 medium head)

2 1/2 cups low-fat milk, divided

2 cups water

1 bay leaf

1 teaspoon salt

1/2 teaspoon white or black pepper

3 tablespoons all-purpose flour

1 1/2 cups shredded extra-sharp cheddar cheese

1 tablespoon lemon juice

Preparation:

1. Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.

2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

TANDOORI CHICKEN

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7089/tandoori-chicken.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 15 to 30 minutes

Number of Servings: 6 (165 calories/serving)

Lots of strong flavors, use your best judgment if you or your family members tend to avoid spicy foods. Cardamom is a strong spice and is relatively pricey, a substitution of 1 tsp curry powder is also good with this recipe.

Ingredients:

1 cup plain fat-free yogurt

1/2 cup lemon juice

5 garlic cloves, crushed

2 tablespoons paprika

2 teaspoon ground cardamom

1 teaspoon ground ginger

1 teaspoon crushed hot red pepper flakes (for a milder flavor: 1/2 crushed red pepper flakes 1/2 chopped roasted red pepper)

6 skinless, boneless chicken breasts

Preparation:

1. Combine yogurt, lemon juice, garlic, paprika, cardamom, ginger and red pepper flakes in a blender. Process until smooth.

2. Cut slashes in chicken and place in a shallow casserole dish. Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.

3. Preheat oven to 400 degrees. Spray another shallow baking dish with cooking spray.

4. Remove and drain chicken. Discard yogurt mixture in dish. Place chicken in prepared dish. Brush chicken with reserved yogurt.

5. Bake for 20 minutes or until juices run clear when meat is pierced. Serve immediately.

Cook's Notes: Leftovers are good in a casserole, chopped with rice and peas. Bake at 400 for 15 minutes.

CHAI RICE PUDDING

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/31788/chai-rice-pudding.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 1 hour

Number of Servings: 8 (208 calories/serving)

If you like chai tea, you'll love this creamy, comforting dessert studded with apples and raisins.

Ingredients:

3 1/2 cups low-fat milk

4 black chai tea bags

1 cup short or medium grain white rice

1/2 cup light brown sugar

1/8 teaspoon salt

1 medium apple, peeled, cored and diced

1/4 cup dark raisins

Whipped cream for garnish, optional

Cinnamon for garnish, optional

Preparation:

1. Bring 2 cups water and 1 cup low-fat milk to boil in large saucepan. Remove from heat, and add teabags. Cover, and steep 5 minutes. Remove tea bags, squeezing out any liquid.

2. Stir rice, sugar and salt into tea mixture. Bring to a boil over medium heat. Reduce heat, cover and simmer 10 minutes. Add remaining 2 1/2 cups low-fat milk, and simmer, uncovered, 20 minutes, or until rice is soft. Stir in apple and raisins remove from heat. Cover pot, and let sit 10 minutes.

3. Spoon pudding into 2-quart heatproof dish. Serve warm or cold, with whipped cream and cinnamon, if desired.

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ADDITIONAL RECIPES:

LAMB COOKED IN MILK WITH RICE

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7154/lamb-cooked-in-milk-with-rice.aspx

CARAMEL FLAN WITH MANGOES

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/12529/caramel-flan-with-mangoes.aspx

WHITE CHILI

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/11633/white-chili.aspx

BERRIES WITH CUSTARD SAUCE

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/21373/berries-with-custard-sauce.aspx

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