Kingsport Times News Friday, August 29, 2014
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Family Meals Matter: Football Fan Favorites

January 29th, 2014 9:08 am by Staff Report

Family Meals Matter: Football Fan Favorites

HealthyEating.org

MCT

Whether you tune in for football or the ads, Super Bowl Sunday is a day-long celebration for many families. Often, a constant barrage of high calorie snacks sideline healthy eating during the game.

This year, get ready for some football with fewer high-calorie snacks by serving popcorn, sliced fruit and vegetables and make room for healthier versions of fan-favorite foods.

Serve your family a slimmed-down Buffalo Chicken Casserole, Crunchy Pear and Celery Salad and Spiced Iced Tea for a meal full of familiar and festive flavors. Tailgate healthfully all week long with Touchdown Taco Salad, Loaded Twice-Baked Potatoes, Fluffy Orange Fruit Dip and Tangy Barbecue Pizza.

FEATURED FAMILY MEAL LINKS

BUFFALO CHICKEN CASSEROLE

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/94530/buffalo-chicken-casserole.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 45 minutes

Number of Servings: 8 (441 calories/serving)

We took the classic flavors of Buffalo wings — hot sauce, blue cheese, carrots and celery — and created a finger-licking-good casserole. Serve this dish during football season to a hungry crowd and it’s sure to be a hit. We don’t typically recommend ingredients by brand name, but in this case we make an exception for Frank’s RedHot Sauce. It has the perfect balance of spice and tang for this casserole. Texas Pete and Crystal hot sauces are suitable alternatives if you can’t find Frank’s.

Ingredients:

12 ounces whole-wheat elbow noodles

2 tablespoons canola oil

3 medium carrots, sliced

3 medium stalks celery, sliced

1 large onion, chopped

1 tablespoon minced garlic

2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes

1/3 cup cornstarch

4 cups low-fat milk

1/8 teaspoon salt

5 tablespoons hot sauce, preferably Frank’s RedHot

3/4 cup crumbled blue cheese (about 4 ounces)

Preparation:

1. Preheat oven to 400 degrees. Bring a Dutch oven of water to a boil. Cook noodles until barely tender, about 2 minutes less than package directions. Drain, rinse and set aside.

2. Heat oil in the pot over medium heat. Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 minutes. Add chicken and cook until no longer pink on the outside, 5 to 7 minutes.

3. Whisk cornstarch and milk in a medium bowl; add to the pot along with salt. Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes. Remove from the heat and stir in hot sauce.

4. Spread the noodles in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the chicken mixture; sprinkle with blue cheese.

5. Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.

COOK’S NOTES

— To Make Ahead: In Step 1, cook the noodles 4 minutes less than package directions. Prepare through Step 4, cover and refrigerate for 1 day. Let stand at room temperature for 30 minutes, then bake at 400 degrees for 45 minutes.

CRUNCHY PEAR AND CELERY SALAD

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/67971/crunchy-pear-and-celery-salad.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 15 to 30 minutes

Number of Servings: 6 (221 calories/serving)

Ingredients:

4 stalks celery, trimmed and cut in half crosswise

2 tablespoons cider, pear, raspberry or other fruit vinegar

2 tablespoons honey

1/4 teaspoon salt

2 ripe pears, preferably red Bartlett or Anjou, diced

1 cup finely diced white cheddar cheese

1/2 cup chopped pecans, toasted (see Tip)

Freshly ground pepper, to taste

6 large leaves butterhead or other lettuce

Preparation:

1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into one-half inch pieces.

2. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper.

3. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.

COOK'S NOTES:

— Make Ahead Tip: Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.

— Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

SPICED ICED TEA

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/71536/spiced-iced-tea.aspx

Total Preparation Time: less than 15 minutes

Actual Cooking Time: 2 hours

Number of Servings: 8 (49 calories/serving)

Ingredients:

10 whole cloves

4 cinnamon sticks, broken in 1/2

1 2-inch long thin strip lemon zest

8 8 herbal tea bags

1/2 cup sugar

Preparation:

1. Wrap cloves, cinnamon and zest in a piece of rinsed cheesecloth. Gather into a bundle; tie w/ kitchen string.

2. Bring 8 cups water to a boil in a pan. Add spice bundle and tea bags. Remove from heat; cover and steep for 10 minutes.

3. Remove and discard spice bundle and tea bags. Stir in sugar until dissolved; let cool. Cover and chill for 2 hours. Serve over ice, garnished w/ lemon slices, if desired.

OTHER FEATURED RECIPES:

TOUCHDOWN TACO SALAD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/14335/touchdown-taco-salad.aspx

LOADED TWICE- BAKED POTATOES

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/24734/loaded-twice-baked-potatoes.aspx

FLUFFY ORANGE FRUIT DIP

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/70769/fluffy-orange-fruit-dip.aspx

TANGY BARBECUE PIZZA

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35717/tangy-barbeque-pizza.aspx

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