Heart-healthy & family-friendly cooking

02/14/2013 11:02 AM

02/14/2013 11:38 AM

For the third year in a row, US News & World Report named the Dietary Approaches to Stop Hypertension (DASH) the top diet in the country. Originally developed to counteract high blood pressure, the DASH diet is an overall balanced, low-sodium eating pattern that depends on nutrients like potassium, calcium, protein, and fiber.

During National Heart Month, serving family meals and recipes that follow the DASH eating pattern is an excellent way to care for those closest to your heart. This top-ranked eating pattern is rich in variety and flavor thanks to plenty of low-fat or fat-free Milk + Milk Products; Vegetables; and Fruits.

Since we love heart-healthy family meals, we followed the DASH pattern to select a family meal of
Chicken with Feta Sauce, Basil Green Beans and Raspberry-Mango Sundaes.

“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit our new website, HealthyEating.org .

Total Preparation Time: 15 to 30 minutes
Number of Servings: 4
Actual Cooking Time: 15 to 30 minutes
A lesson from the Greeks is learned in this fortuitous pairing of olive oil, oregano and feta cheese.
4 4-ounce skinless, boneless chicken breasts
2 tablespoons balsamic vinegar
1/2 teaspoons ground thyme
2 teaspoons olive oil
1 tablespoons, plus 1 1/2 teaspoons all purpose flour
1/2 teaspoon ground oregano
1 cup fat-free milk
1 cup thawed frozen broccoli, carrot and cauliflower medley
1/3 cup crumbled peppercorn flavored or plain feta cheese
1 teaspoon fresh lemon juice
2 cups hot cooked orzo or white rice
1. On a sheet of wax paper, sprinkle the chicken with vinegar and thyme. In a large non-stick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 min. on each side. Transfer to plate.
2. Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in veggies and cheese and lemon juice. Reduce the heat and simmer until cheese melts, about 2 minutes. Place the rice on a large platter; top with chicken. Spoon the sauce over the chicken.

Total Preparation Time: less than 15 minutes
Number of Servings: 4
Actual Cooking Time: less than 15 minutes
2 cups frozen French-style green beans
2 teaspoons butter or margarine
1/2 teaspoon dried basil
1/2 teaspoon lemon-pepper seasoning
Salt to taste, optional

Combine all ingredients in a saucepan. Cover and bring to a boil. Reduce heat; simmer for 6-8 minutes or until beans are tender.

Total Preparation Time: less than 15 minutes
Number of Servings: 4
Actual Cooking Time: no cooking required
Make extra raspberry sauce to have on hand for making raspberry sodas or for drizzling on angel food cake.
1 cup thawed frozen raspberries
2 tablespoons sugar
1/2 teaspoon lemon juice
4 scoops of nonfat vanilla frozen yogurt
1 mango, diced
4 tablespoons chopped toasted nuts

Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts.

——— For more healthy meal planning made simple, go to www.healthyeating.org ——— © 2013, Dairy Council of California See more at www.healthyeating.org Distributed by MCT Information Services

Entertainment Videos

Join the Discussion

Charlotte Observer is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

Terms of Service