Better-For-You Family Meals
by Family Features
January 19, 2023
Setting out on a mission to eat healthier starts with creating goals and working to achieve them with those you love. To help make nutritious eating more manageable, call together your family and work with one another to create a menu everyone can enjoy while staying on track.
Connecting an array of recipes that all can agree on starts with versatile ingredients like dairy. Gathering at the table with your loved ones while enjoying delicious, nutritious recipes featuring yogurt, cheese and milk can nourish both body and soul.
For example, the key dairy ingredients in these recipes from Milk Means More provide essential nutrients for a healthy diet. The cheese varieties in Feta Roasted Salmon and Tomatoes and 15-Minute Weeknight Pasta provide vitamin B12 for healthy brain and nerve cell development and are a good source of calcium and protein, which are important for building and maintaining healthy bones.
To find more nutritious meal ideas to fuel your family's health goals, visit: www.MilkMeansMore.org
Feta Roasted Salmon and Tomatoes
Recipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
• Nonstick cooking spray
• 3 Cups of halved Cherry Tomatoes
• 2 Teaspoons of Olive Oil
• 1 Teaspoon of minced Garlic
• 1/2 Teaspoon of dried Oregano or dried Dill Weed
• 1/4 Teaspoon of Salt
• 1/2 Teaspoon of coarsely ground Black Pepper, divided
• 1 1/2 Pounds of Salmon or Halibut fillets, cut into four serving-size pieces
• 1 Cup (4 ounces) of crumbled Feta cheese
Preheat the oven to 425 F. Line an 18-by-13-by-1-inch baking pan with foil. Lightly spray foil with nonstick cooking spray. Set aside.
In a medium bowl, toss tomatoes, olive oil, garlic, oregano or dill weed, salt and 1/4 teaspoon pepper.
Place fish pieces, skin side down, on one side of the prepared pan. Sprinkle it with remaining pepper. Lightly press Feta cheese on top of fish. Pour tomato mixture on the other side of the prepared pan. Bake, uncovered, for 12-15 minutes, or until the fish flakes easily with a fork.
Place Salmon on serving plates. Spoon tomato mixture over top.
15-Minute Weeknight Pasta
Recipe courtesy of Kirsten Kubert of "Comfortably Domestic" on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 10 minutes
• 6 Quarts of Water
• 16 Ounces of Linguine or Penne pasta
• 2 Tablespoons of unsalted Butter
• 1/2 Cup of thinly sliced Onion
• 1 Cup of thinly sliced Carrots
• 1 Cup of thinly sliced sweet Bell Pepper
• 1/2 Cup of grape Tomatoes, halved
• 1 Teaspoon of Kosher Salt
• 1/4 Teaspoon of Black Pepper
• 2 Coves of Garlic, peeled and minced
• 1 Cup of reserved pasta Water
• 1 Teaspoon of finely grated Lemon Zest
• 1/2 Cup of smoked Provolone cheese, shredded
• 1/4 Cup of chopped fresh Parsley (optional)
• Parmesan cheese (optional)
Bring water to a rolling boil and prepare pasta according to package directions for al dente texture, reserving 1 cup pasta water.
In a large skillet over medium heat, melt butter. Stir in onions, carrots and sweet bell peppers. Saute vegetables for about 5 minutes, or until they brighten in color and begin to soften. Add tomatoes, salt, pepper and garlic. Cook and stir for 1 minute to allow tomatoes to release juices.
Pour reserved pasta water into the skillet, stirring well. Bring sauce to boil. Reduce heat to medium-low and simmer for 3 minutes. Taste sauce and adjust seasonings, as desired.
Transfer drained pasta to skillet along with lemon zest and smoked Provolone cheese, tossing well to coat. Serve immediately with fresh parsley and Parmesan cheese, if desired.