According to USDA figures, the average American consumes 11.4 pounds of bananas per year, making them the most commonly consumed fresh fruit. Apples are a close second, with most Americans enjoying about 10.7 pounds per year.
Convenient and portable, bananas are cholesterol-, fat- and sodium-free. These appealing fruits are also a good source of potassium, dietary fiber, manganese and vitamins B6 and C. Need a handy banana tip? Peel your banana from the bottom up to the stem to avoid the pesky “strings.”
Celebrate this popular and nutritious fruit with a featured family meal of Scallops with Citrus and Quinoa and Fresh Vegetable Salad topped off with Roasted Bananas with Chocolate Yogurt Cream.
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ROASTED BANANAS WITH CHOCOLATE YOGURT CREAM
Number of servings: 4
Total preparation time: 15 to 30 minutes
Actual cooking time: 2 hours
INGREDIENTS:
1-1/2 cups low-fat vanilla yogurt
4 bananas, cut in half crosswise, then lengthwise
3 tablespoons dark brown sugar
1/2 teaspoon ground cinnamon
1 tablespoon dark rum or lemon juice
1 tablespoon cold butter, cut into small pieces
1/2 cup whipping cream
2 tablespoons unsweetened cocoa powder
1 tablespoon confectioners’ sugar
PREPARATION:
1. Line a sieve or colander with cheesecloth and set over a bowl, leaving at least one-half inch clearance from the bottom. Spoon in yogurt. Cover with plastic wrap and let drain in the refrigerator for at least 1 1/2 hours.
2. About 20 minutes before serving, position rack in top third of oven; preheat to 425 F. Coat a baking sheet with cooking spray.
3. Place bananas, cut sides up, on the baking sheet. Sprinkle with brown sugar, cinnamon and rum (or lemon juice). Dot with butter. Roast in the oven for 5 minutes. Turn on the broiler; broil until the bananas are golden and the sugar is bubbly, about 2 minutes.
4. Meanwhile, beat cream, cocoa and confectioners’ sugar in a large bowl with an electric mixer, scraping down the sides of the bowl once or twice, until soft peaks form. Push the cream to one side; add the drained yogurt and fold into the cream with a rubber spatula until blended. Drizzle the roasted bananas with any juices accumulated in the pan and serve with a dollop of the chocolate cream.
COOK’S NOTES:
Make Ahead Tip: The yogurt can be drained overnight or Greek yogurt can be used in place of regular yogurt.
Source: EatingWell
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SCALLOPS WITH CITRUS AND QUINOA
Number of servings: 6
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
3/4 cup quinoa, rinsed well
3 oranges
4 tangerines
2 tablespoons sugar
1 tablespoons apple cider vinegar
1 teaspoon coriander seed, crushed
2 tablespoons unsalted butter, cold and cut into pieces
1 3/4 pounds sea scallops
1 teaspoon olive oil
PREPARATION:
Combine the quinoa, 2 cups of water and 1/2 teaspoon salt in a saucepan and bring to a boil over high heat. Reduce the heat to low and simmer, uncovered, until the water is absorbed, 12-14 minutes.
Meanwhile, grate 1 teaspoon orange zest, then juice all 3 oranges and the tangerines into a bowl. Sprinkle the sugar in a skillet and cook over medium-high heat until dark amber, about 5 minutes. Remove from heat and whisk in vinegar, citrus juices, zest and coriander. Return to medium heat and boil until thick, about 8 minutes. Remove from heat and whisk in the butter, keep warm.
Season the scallops on one side with salt and pepper. Heat oil in a large cast iron skillet over medium heat. Add the scallops, seasoned side down and sear until golden, about 4-5 minutes. Flip and cook until golden on the other side, 2-3 minutes.
Fluff the quinoa with a fork and divide among plates. Top with scallops and drizzle with the citrus sauce.
COOK’S NOTES:
I substituted shrimp for scallops (good ones around here are too hard to find) and it was yummy! Quinoa is a grain usually found by the organic/vegan foods.
Source: Meals Matter User
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FRESH VEGETABLE SALAD
Number of servings: 6
Total preparation time: 15 to 30 minutes
Actual cooking time: No cooking required
INGREDIENTS:
1 cup chopped broccoli
1 cup chopped carrots
1 cup chopped red bell pepper
1 cup chopped zucchini
1 cup chopped tomatoes
1 cup fat-free red wine vinaigrette
PREPARATION:
Mix all ingredients in a large bowl. Refrigerate several hours or until chilled.
COOK’S NOTES:
You may also add other vegetables like cucumbers, onions, green peppers, yellow squash, etc. You can also add pasta and chicken to make it more of a complete meal. If you’d like you can use other salad dressings like Italian, Ranch or Caesar.
Source: Meals Matter user
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"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, visit healthyeating.org
