There’s nothing quite as fabulous combination as family, friends and food. In order to allow you to spend more time with friends and family, we’ve rounded up recipes that are healthy and taste great, but can also be made ahead of time, so you truly have a great gathering without spending a lot of time in the kitchen.
Start with a featured family meal of Red, White and Blue Cheese Sliders, Aztec Salad with American Flag Pudding.
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RED, WHITE AND BLUE CHEESE SLIDERS
Number of servings: 8
Total preparation time: 1 1/2 hours
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
1/2 cup low-fat crumbled blue cheese
1/4 cup fat-free mayonnaise
2 to 4 drops Tabasco
1 bottle cooking spray
2 celery stalks, diced (approximately 1 /2 cup)
1/2 medium yellow onion, diced (approximately 1 /2 cup)
2 tablespoons fresh thyme leaves
1/4 cup chopped parsley
1 pound ground turkey breast
2 tablespoons bread crumbs
Dash salt and pepper to taste
8 whole wheat slider buns
8 leaves of bibb lettuce
8 slices of watermelon, 4-by-4-by-1 /2-inch
PREPARATION:
1. In a small bowl, blend blue cheese, mayo, and Tabasco. Cover and refrigerate to let flavors blend.
2. Spray a medium, nonstick skillet and heat over medium-high. Add celery and onion and cook until onion is almost transparent, approximately 10 minutes. Add thyme and parsley. Toss and continue to cook for 4 minutes or until parsley begins to wilt. Cool slightly.
3. In a medium bowl, blend turkey, bread crumbs, and celery mixture, as well as salt and pepper to taste, until thoroughly mixed. Divide into 8 small, flat patties.
4. Spray a nonstick skillet or griddle and heat on medium-high. Add patties and cook then turn and cook the other side until burger is cooked through, approximately 5 minutes per side.
5. While patties are cooking, add buns to griddle or pan to toast on one side.
6. Assemble sliders: Place 1/2 tablespoon blue cheese mayo on the bottom of each bun (alternative, slice of blue cheese instead of crumble/mayo). Top with burger, a slice of watermelon, bibb lettuce leaf, and other half of bun.
Source: Watermelon Board at Watermelon.org
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AZTEC SALAD
Number of servings: 8
Total preparation time: 15 to 30 minutes
Actual cooking time: No cooking required
INGREDIENTS:
2 15-ounce cans black beans (drained and rinsed)
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red or yellow bell pepper, seeded and diced
2 cups corn kernels (drained and rinsed)
2 tomatoes, diced
3/4 cups chopped fresh cilantro
DRESSING:
2 tablespoons seasoned rice vinegar
2 tablespoons apple cider vinegar
2 garlic cloves, minced
1 lemon or lime, juiced
2 teaspoons ground cumin
1 teaspoon coriander
1/2 teaspoon crushed red pepper
PREPARATION:
Mix the dressing and set aside.
Combine all the other ingredients together. Add the dressing and stir until all the vegetables are coated. Serve chilled.
Source: Helen Dryer
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AMERICAN FLAG PUDDING
Number of servings: 8
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
8 ounces cream cheese
4 ounces vanilla yogurt
1/4 cup granulated sugar
4 ounces ricotta cheese
1 teaspoon vanilla extract
Juice of 1/2 lemon
Blueberries and raspberries/strawberries for garnishing
PREPARATION:
1. Mix all ingredients in blender or food processor thoroughly.
2. Spread into 9-by-13-inch pan.
3. Arrange raspberries/strawberries into stripes and blueberries into stars.
4. Chill for at least 20 minutes.
COOK’S NOTES:
Light or reduced-fat cream cheese and ricotta may be substituted to lower the fat in this dish.
Source: Gene Byer
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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
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