Page 8 April 18, 2013 Meal Makeovers for Busy Parents Spring is the perfect time to remember your families New Year Resolutions to think about healthier eating, and how to do so in the easiest way possible. Here are some great simple ideas to consider because we know that people have many ways of eating and it’s hard to change daily habits and behaviors. Instead of trying to make sweeping changes that might not last because they are not easy or enjoyable, we want to make small, gradual changes that can help us be healthier in the long run. One of the simplest ways to make small changes in our food choices is to add healthy ingredients to family-favorite recipes. Meal makeovers help families enjoy favorite dishes and drinks without sacrificing time or nutrition! If you’re a busy parent who enjoys coffee or tea to get the day off to a good start, try adding steamed (or heated) fat-free milk to make a latte. Not a coffee drinker? Use milk instead of water for your hot cocoa or oatmeal for the same benefits. Bottom line: Start your day with breakfast, including milk. A real, simple ingredient, milk provides an irreplaceable package of nutrients- so you and your family can get one-third of the daily-recommended calcium, plus vitamin D, potassium and even the protein you need to keep going strong all morning long. Macaroni and cheese is a family favorite that can become a healthier meal option when you use low-fat milk, whole-wheat pasta and mix in additional food-group foods. Broccoli, cauliflower, even some diced, pre-cooked chicken can create a one-pot meal packed with vitamins and nutrients. Bottom line: Even if you only make one small change to a family favorite, it can provide better nutrition. Research shows that small changes can lead to big results over time. These are two small changes and three is the ideal number- so start thinking about other meals you can make over with simple add-ins. For additional nutrition-rich recipes visit GotMilk.com/Recipes. Learn what foods are best for your family with this interactive tool at HealthyEating.org/MyWay. • Courtesy of Trina Robertson, M.S., R.D. Light and Easy Mac & Cheese Cups Serves 6-8 Ingredients: 2 cups whole wheat pasta ½ cup reduced sodium chicken broth 1 tsp. salt ½ tsp. freshly ground pepper 1 cup 1% milk 1 ½ cups nonfat shredded cheddar cheese 1 cup of chopped broccoli, blanched 1 cup grape or diced tomatoes ½ cup of asparagus, cut into ½ inch strips, blanched 1 cup of cooked turkey breast, cut into ½ inch cubes 1 cup of dried bread crumbs Vegetable cooking spray Olive oil, for drizzling Directions: Preheat the oven to 375°F. Spray 12 small ramekins or a 12-cup muffin pan with vegetable cooking spray. Using a spoon, sprinkle some bread crumbs inside of each cup and shake off any excess. In a large pot, bring salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and place in a large bowl. Add broth, milk, cheese, turkey, salt and pepper and stir well until all pasta is well coated. Spoon prepared pasta mixture into the muffin cups until about 2/3 full. Place a few pieces of tomato, broccoli and asparagus on top of each cup. Top with a thin layer of breadcrumbs and drizzle with a little bit of olive oil. Bake 20 minutes or until golden brown on top. Let cool for a few minutes before carefully unmolding with a fork. Per serving: 179 calories, 7 g fat, 14 g protein
Lawndale 04_18_13
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