Kingsport Times News Friday, September 19, 2014
TriCityMom

Family Meals Matter: We all scream

July 17th, 2013 3:29 pm by Staff Report

Family Meals Matter: We all scream

Family Meals Matter: We all scream

HealthyEating.org

MCT

July is National Ice Cream Month. While often viewed as a decadent treat, with some careful planning, ice cream can be a part of a healthy, balanced diet. To celebrate, we’ve paired some lower fat and lower calorie entrees and sides with some great ice cream recipes to enjoy all week long.

Your family will scream for a featured family meal of Bean and Cheese Quesadilla with Corn Salsa, Jicama Salad with Chile and Lime, and Peach Cheesecake Ice Cream. Other recipes to enjoy all week long include Tex-Mex Summer Squash Casserole, Grilled Honey Mustard Chicken, Shrimp and Lime Tostadas and Rosemary Walnut Ice Cream.

FEATURED FAMILY MEAL:

BEAN AND CHEESE QUESADILLA WITH CORN SALSA

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/50470/bean-and-cheese-quesadilla-with-corn-salsa.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 45 minutes

Number of Servings: 4 (350 calories/serving)

These quesadillas are filled with delicious fresh ingredients.

Ingredients:

2 cups corn kernels (fresh or frozen)

1 small red bell pepper, finely chopped

1/2 small red onion, finely chopped

1/4 cup chopped cilantro leaves

1 small jalapeno, seeded and minced

Freshly ground pepper, to taste

1 tablespoon fresh lime juice

2 (13 inch) whole-wheat tortillas

1 (15 ounce) can pinto beans, rinsed, drained and mashed

3/4 cup shredded reduced-fat Monterey jack cheese

Reduced-fat sour cream (optional)

Preparation:

1. To make the salsa, combine the corn, red pepper, onion, cilantro, jalapeno, salt and pepper in a bowl. Mix in the lime juice and set aside.

2. Spray a large skillet with cooking spray. Set it over medium-high heat. When the pan is very hot, add a tortilla. Heat the tortilla for about 30 seconds. Cover half of the tortilla with half of the beans and cheese and a small handful of the salsa. Fold the empty side over the filling. Cook for 1-2 minutes on each side until golden brown and cheese is melted. Repeat for the second tortilla.

3. To serve, cut each quesadilla in half. Place 1 half on each of 4 plates. Top with a quarter of the salsa and sour cream (if using). Serve immediately.

JICAMA SALAD WITH CHILE AND LIME

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35610/jicama-salad-with-chile-and-lime.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: No cooking required

Number of Servings: 8 (53 calories/serving)

Ingredients:

1 medium jicama, about (1 pound)

2 small cucumbers, seeded and sliced into 1/4 inch slices

3 seedless oranges, peeled, halved and sliced

8 radishes, thinly sliced

1/3 cup lime juice (2 limes)

Salt

2 to 3 teaspoons ground red chili (see note, below)

1/3 cup chopped fresh cilantro

Preparation:

1. Peel the jicama, cut in half, then slice in 1/4-inch slices. Cut slices in half diagonally.

2. Slice your cucumbers in half and seed them by scraping out the pulp with a spoon. Slice into 1/4-inch pieces.

3. Peel and halve the oranges, breaking the orange into slices.

4. Halve and thinly slice your radishes.

5. Halve and juice two limes.

6. Toss jicama with cucumbers, oranges, radishes and lime juice. Salt to taste. Arrange on serving platter, sprinkle with chile and garnish with chopped cilantro. Serve immediately.

Note: Check Mexican markets for ground red chile or substitute cayenne pepper (for a hot flavor) or chili powder (for a milder flavor).

PEACH CHEESECAKE ICE CREAM

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/16468/peach-cheesecake-ice-cream.aspx

Total Preparation Time: less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 8 (280 calories/serving)

Cool down with this refreshing peachy treat....plus, making ice cream is a great summer afternoon activity for kids!

Ingredients:

3 cups half-and-half

1 cup sugar

1 (8 ounce) package 1/3 less-fat cream cheese (Neufchatel), softened

1 cup peeled and finely mashed ripe peaches

Preparation:

1. Blend together half-and-half, sugar and cream cheese until smooth; stir in peaches.

2. Place in a 1 1/2- or 2-quart ice cream maker and freeze according to manufacturer's instructions.

3. Cover and place in the freezer for several hours to firm.

— Variation: Stir in 1 cup graham cracker crust chunks into ice cream before placing in the freezer, or spoon ice cream into mini graham cracker crusts.

ADDITIONAL RECIPES:

TEX MEX SUMMER SQUASH CASSEROLE

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/62144/tex-mex-summer-squash-casserole.aspx

GRILLED HONEY MUSTARD CHICKEN

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/48009/grilled-honey-mustard-chicken-w-toasted-almonds.aspx

SHRIMP AND LIME TOSTADAS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/6906/shrimp-and-lime-tostadas.aspx

ROSEMARY WALNUT ICE CREAM

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/36041/rosemary-walnut-ice-cream.aspx

———


comments powered by Disqus