Add fresh produce to your diet and community

(Family Features) Dedicating more of your plate to fresh-from-the-garden produce as well as rice and grains can lead to a healthier lifestyle, according to Cheryl Forberg, registered dietitian and award-winning chef and nutritionist for “The Biggest Loser.”

“Most of my adult clients who are not veggie lovers usually had little exposure to them growing up, or they just weren’t cooked properly,” Forberg said. “It’s important for parents to get their children involved in cooking, shopping and even gardening so kids can understand the journey from seed to plate.”

Forberg furthers her personal dedication to the seed-to-plate journey through her involvement with Seeds of Change, which invests in healthier and greener communities by offering both organic seeds and foods, and delivers an annual grant program that benefits school and community gardening as well as farming programs. This year, the grant program will award $310,000 to participants who plan to help their communities and teach people about sustainability and where fresh food comes from.

To start living healthier and greener lives, Forberg offers four simple tips:

Start in the garden. This hands-on approach is a fun way to learn about nutrition and where food comes from. Following produce from seed to plate can compel you to eat more healthfully. Plant a garden at home or become involved in a local project nearby.

Opt for veggies with big impact. Richly colored veggies contain the richest supplies of nutrients. Opt for spinach or romaine instead of iceberg lettuce in your salads. Skip the celery or carrots and go for red bell pepper slices to deliver a healthy serving of antioxidants and vitamin C.

Make smart swaps. Replace the dense calories of pasta noodles with a flavorful cup of cooked spaghetti squash. The squash is a satisfying and tasty alternative with a mere 40 calories, 2 grams of fiber and loads of vitamins.

Pair with whole grains. Mashed potatoes may be a favorite dinner side, but there are more nutritious options to complement your garden produce, such as this grain bowl with wild salmon from Chef Seamus Mullen.

Learn more about starting a community garden and living a greener, healthier life at seedsofchangegrant.com.

Warm Grain Bowl with Wild Salmon, Almonds and Salsa Verde

Total time: 20-25 minutes
Servings: 8

• 8 wild salmon fillets (3 ounces each)
• sea salt, to taste
• fresh pepper, to taste
• 2 tablespoons extra-virgin olive oil, divided
• 1 cup asparagus, cut into 2-inch pieces
• 1/2 cup shitake mushroom caps, sliced
• 1 package Seeds of Change Quinoa, Brown & Red Rice with Flaxseeds
• 1/4 cup slivered almonds

Salsa Verde (optional):

• 1 bunch scallions
• 1 clove garlic
• 1/2 cup packed cilantro leaves
• 1/2 cup packed mint leaves
• 1/2 cup packed basil leaves
• 1/2 cup lemon juice
• 1/3 cup extra-virgin olive oil

1. Heat oven to 400° F.
2. In oven-proof pan, season salmon with salt and pepper, and drizzle each fillet with olive oil. Bake 12-15 minutes, until cooked through.
3. In blender or food processor, combine all Salsa Verde ingredients and pulse until fully incorporated but still rustic and chunky. Set aside.
4. In medium saute pan over medium-high heat, heat remaining olive oil. Add mushrooms and asparagus and saute vigorously 3-5 minutes. Add grains and slivered almonds, and continue to saute until heated through, about 5 minutes. Adjust seasoning with salt and pepper, to taste.
5. Divide grains among eight plates, place a piece of salmon on each plate then finish with dollop of Salsa Verde, if desired, and serve.

Substitution: Shitake mushroom caps may be substituted with button mushrooms or other wild mushrooms.

Photo courtesy of Getty Images

Source: Seeds of Change

Learn why foil-packet cooking is hot, hot, hot

(Family Features) As the saying goes, big things come in small packages and that may explain the burgeoning popularity of foil-packet recipes. Minimal preparation and cleanup are easy trade-offs for the immense flavors you can create in these tiny containers, whether you prepare them in the oven, on the grill or over an open flame.

The secret to successful foil cooking is locking in the layers of flavor from each ingredient. It’s surprisingly simple to create delicious, healthy dishes when cooking with foil. An ingredient like seasoned rice vinegar offers a wholesome alternative to many condiments and flavorings while giving your packet a big flavor boost.

With no artificial preservatives, flavors or ingredients and no high-fructose corn syrup, Nakano® Rice Vinegars are the perfect solution for building better-for-you foil-packet meals. With organic varieties and easy-to-read labels featuring real, recognizable ingredients, you can feel great about layering delicious flavor into your next foil-packet meal with rice vinegar.

Garlic seasoned rice vinegar delivers a boost of flavor to this Asian-inspired chicken, creating a sensational main dish. Add crisp fresh veggies tossed with organic rice vinegar and garlic as a side then finish the meal with a sweet take on a juicy fruit crisp.

Find more inspired ideas for healthy meals at Mizkan.com/Recipes.

7 Steps to the Perfect Foil Pouch

1. A 12-inch square piece of foil is a good starting point, but you may need to adjust depending on the recipe. Remember you’ll need plenty of extra room around the ingredients for the heat to build up and cook the contents to perfection.
2. Use heavy-duty foil to avoid tears or poor seals that can spill ingredients and precious seasonings and juices.
3. Spread foil on a flat surface and add a light nonstick spray, if needed.
4. Place ingredients and seasonings in the center of the foil.
5. Bring long sides of the foil together over the food. Pinch together and make 1/2-inch folds straight across at least twice for a strong seal. Remember to leave plenty of open space between the foil and food.
6. Make 1/2-inch folds on each short end, folding toward food but leaving at least 1 1/2-2 inches between the seam and food.
7. Handle pouch with care to avoid piercing or tearing, and always use tongs to remove pouches from heat.

Gochujang-Glazed Chicken

Servings: 4
Prep time: 10 minutes
Cook time: 45 minutes

• 4 tablespoons Nakano Seasoned Rice Vinegar – Roasted Garlic
• 2 teaspoons gochujang (chile bean paste)
• 6 tablespoons maple syrup
• 4 teaspoons soy sauce
• 2 tablespoons, plus 2 teaspoons, olive oil
• 4 teaspoons Dijon mustard
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 8 chicken thighs
• 4 cups fresh cauliflower, riced (use grater or food processer so cauliflower resembles rice)
• 1 1/2 cups fresh scallions, sliced
• 2 cups fresh sugar snap peas
• 3 sprigs fresh cilantro, for garnish

1. Heat oven or grill to 375° F.
2. In large bowl, mix together vinegar, gochujang, maple syrup, soy sauce, olive oil, mustard, salt and pepper to form marinade. Dip chicken in marinade and toss lightly until coated.
3. Lightly oil foil pouch and layer base of pouch with cauliflower. Add scallions and sugar snap peas then place chicken on top. Carefully pour remaining marinade over pouch contents (ensuring that liquid stays inside foil).
4. Seal foil packet and bake or grill 30 minutes. Open foil to create 2-inch long vent then bake or grill another 15 minutes, or until completely cooked. Garnish with cilantro before serving.

Chef’s tip: For best results and added flavor, marinate chicken 30 minutes before preparing pouches.

Substitutions: In place of gochujang, red pepper flake paste can be made by mixing 1 tablespoon red pepper flakes with a few dashes soy sauce and 1 dash sugar. Alternatively, substitute 2 teaspoons sriracha for gochujang.

Bartlett Pear and Oat Crisp

Servings: 4
Prep time: 10 minutes
Cook time: 30 minutes

• 4 cups fresh pears, medium diced
• 4 tablespoons Nakano Seasoned Rice Vinegar – Mango
• 3/4 cup quick oats
• 2/3 cup brown sugar
• 1/2 cup, plus 2 teaspoons, all-purpose flour
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 6 tablespoons butter, diced into 1/4-inch squares

1. Heat oven to 375° F.
2. Toss pears in rice vinegar and set into lightly greased foil pouch.
3. Combine remaining ingredients in bowl and use two forks to combine ingredients until mixture becomes crumbly.
4. Pour mixture evenly over pears, seal pouch and bake 20 minutes.
5. Open top of foil and bake another 10 minutes, or until crisp and golden.

Chef’s tips: For crispier crust, refrigerate crumbly mixture 30 minutes before baking. Serve with scoop of vanilla bean ice cream.

Mediterranean Vegetables

Servings: 4
Prep time: 10 minutes
Cook time: 25 minutes

• 3 tablespoons Nakano Organic Rice Vinegar – Seasoned
• 1/4 cup olive oil
• 1 teaspoon salt, plus extra, to taste
• 1/2 teaspoon pepper, plus extra, to taste
• 1 tablespoon, plus 1 1/2 teaspoons, fresh parsley, chopped
• 1 1/2 teaspoons fresh garlic, minced
• 1 cup fresh zucchini, sliced into 1 3/4-inch long, 1/4-inch thick planks
• 1 cup fresh green pepper strips
• 1 cup fresh red pepper strips
• 8 fresh stalks asparagus, slicing off 1/4 inch from bottom of stalk
• 1 fresh portobello mushroom, sliced into 1/2-inch squares
• 1 cup fresh eggplant, diced into 1/2-inch squares

1. Heat oven or grill to 375° F.
2. In large bowl, mix together rice vinegar, olive oil, salt, pepper, parsley and garlic to create marinade.
3. Clean vegetables then place them in marinade in small batches. Toss to coat then place in foil pouch. Pour remaining marinade over vegetables and seal pouch.
4. Bake in oven or over indirect heat on grill 25 minutes. Add salt and pepper, to taste, after removing pouch from heat.

Chef’s tip: Open pouch after 20 minutes of cooking and allow vegetables to crisp slightly under direct heat for remaining 5 minutes.

Source: Nakano

(Family Features) If getting your kids to embrace healthy eating habits feels like a constant uphill battle, take heart in knowing you’re not alone. However, modeling smart choices in the kitchen and at the grocery store may be just the nudge your kids need.

One of the biggest hurdles many families face when it comes to healthier eating is getting started. These tips show how subtle changes can make it simple to introduce healthier choices the whole family can enjoy.

• Mornings are a busy time for families, and it can be difficult to make a nutritious breakfast and get out the door. Even so, skip the packaged breakfast foods that are loaded with sodium and calories. Instead, make and freeze your own healthy breakfast foods ahead of time. These breakfast burritos are easy for reheating and eating on the go.
• A common misperception is that eating healthfully takes too long. Set a good example for kids to follow by preparing healthy dinners at home. This one-pot turkey skillet is ready in less than 25 minutes to make dinner and cleanup a breeze.
• When kids are empowered to choose what they eat, they’re more likely to enjoy it. One easy way for kids to identify smart choices in the produce department is by looking for foods with the Produce for Kids logo. Not only are these items an important part of a balanced meal, shoppers who support the products are giving back to local organizations that help children and families.

To find additional tips to encourage your family’s healthy eating and more than 300 registered dietitian-approved recipes, visit produceforkids.com.

Make-Ahead Freezable Breakfast Burritos

Recipe courtesy of Produce for Kids
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 14

• 2 teaspoons olive oil, divided
• 16 ounces lean turkey breakfast sausage
• 1 medium red bell pepper, finely chopped
• 1 small Vidalia onion, finely chopped
• 1 large tomato, finely chopped
• 12 large eggs
• 1/2 teaspoon pepper
• 1 cup low-fat shredded cheddar cheese
• 14 whole-wheat tortillas (8 inches each)

1. In nonstick skillet over medium heat, heat 1 teaspoon oil. Add sausage and cook 5-8 minutes, or until cooked through. Transfer to plate and set aside.
2. In same skillet, add remaining oil, bell peppers, onions and tomatoes, and cook 3-5 minutes, or until softened. Add tomatoes and cook 2 minutes.
3. In large bowl, scramble eggs and pepper. Add to pan and cook, stirring regularly, 3-4 minutes, or until eggs are set. Remove from heat and mix in sausage and cheese. Let cool.
4. Fill tortillas with 1/2 cup egg mixture, roll into burrito and lay seam-side down on parchment-lined baking sheet. Freeze 1 hour. Transfer to freezer-safe re-sealable bag and return to freezer.
5. To reheat burritos, remove from freezer, wrap in paper towel and microwave on high 1-2 minutes.

One-Pot Healthy Turkey Skillet

Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 4

• 1 tablespoon extra-virgin olive oil
• 1 pound ground turkey
• 1 medium green bell pepper
• 1 medium sweet onion
• 3 Roma tomatoes
• 8 ounces whole-wheat elbow macaroni, cooked according to package directions
• 1 can (15 1/2 ounces) kidney beans, rinsed and drained
• 2 teaspoons cumin
• 2 tablespoons chili powder
• 1/4 teaspoon salt

1. In nonstick skillet over medium-high heat, heat oil. Add turkey and cook 10 minutes, or until no longer pink.
2. In food processor, pulse bell pepper, onion and tomatoes until chunky.
3. Add vegetable mixture, noodles, beans, cumin, chili powder and salt to skillet and let simmer 15 minutes.

Source: Produce for Kids

(Family Features) As days get longer and the weather gets warmer, take your meal outdoors for some tasty al fresco dining featuring a fresh and easy-to-prepare salad.

With minimal ingredients and maximum flavor, this combination of radicchio, California green ripe olives, chickpeas and Parmesan is sure to find its way into your seasonal meal occasions, from at-home dinners to garden parties.

Boasting vibrant purple hues, radicchio not only looks beautiful on the plate but packs a unique and pleasing, bitter flavor that is complemented by the texture added to each bite by toasted sunflower seeds and chickpeas.

Completing the salad are California Ripe Olives, which are grown by farming families across California. The California green ripe olive is similar to the black ripe olive but features a more mild and buttery flavor profile.

Find more tasty recipes at calolive.org.

Radicchio Salad with Olives, Chickpeas and Parmesan

Recipe courtesy of the Simply Recipes blog
Prep time: 15 minutes
Resting time: 10 minutes
Serves: 4-6

• 1/4 cup sunflower seeds
• 1 large head radicchio (10-12 ounces)
• 1 can (16 ounces) California green ripe olives, drained, rinsed and roughly chopped
• 1 can (16 ounces) chickpeas, drained and rinsed
• 1 cup finely grated Parmesan cheese, divided
• 3 tablespoons balsamic vinegar
• 4 tablespoons olive oil
• 1/4 teaspoon salt, plus additional, to taste
• 1/8 teaspoon fresh-ground black pepper, plus additional, to taste

1. Add sunflowers seeds to small, dry skillet. Toast over medium heat, stirring occasionally, until seeds are toasted around edges and smell fragrant.
2. Transfer seeds to bowl to cool.
3. Peel away and discard a layer or two of outer radicchio leaves if they look wilted or battered. Cut head of radicchio into quarters through root. Trim away root.
4. Cut each quarter crosswise into strips, 1- to 1 1/2-inches thick. Transfer to large mixing bowl.
5. Add olives, chickpeas and 3/4 cup cheese to bowl with radicchio.
6. Whisk together balsamic vinegar, olive oil, salt and pepper. Pour over salad and toss gently until ingredients are evenly coated. If cheese clumps together, break apart with spatula and stir in.
7. Let salad stand at least 10 minutes, or up to an hour.
8. Add additional salt and pepper, if desired. Serve salad on individual plates or one shared platter. Top with remaining cheese and toasted sunflower seeds.

Substitution: If radicchio is unavailable, try frisee, endive or another bitter green.

Note: Salad is best served within one hour of preparation, but can be stored in airtight container in fridge for several days.

Source: California Olive Committee

Exciting Flavors for Every Day

(Family Features) In restaurant kitchens nationwide — and at home — Latin American flavors continue to be a hot trend — and it’s not because of spiciness. The unique culture and geography of countries such as Chile offer exciting possibilities for everyday cooking, adding flavor and excitement to American dishes and dinner tables.

Chilean cuisine is full of flavor and color and owes its delicious variety to a combination of cultural influences: native Indian, Spanish (including Arab and Jewish), French, German, English and Italian.

Chile is about twice the size of California and stretches along the Pacific coastline of South America. This narrow country — only 265 miles at its widest point — boasts a variety of climates, allowing for richly varied agriculture. Also, the seasons in the southern hemisphere are opposite those in the northern hemisphere, so fresh fruits and vegetables associated with summer in the U.S. are available from Chile during the winter.

Chilean products you may already have in your kitchen include:

• Grapes
• Kiwis
• Avocados
• Olive oil
• Stone fruits such as peaches, nectarines and plums

Chilean Treasures

Seafood. With nearly 3,000 miles of coastline, Chile offers an extraordinary bounty of seafood. The clean Pacific waters teem with oysters, prawns, salmon, abalone, sea bass and more.

Wine. Chile is the world’s fifth largest wine exporter, and culinary writers regularly sing praises for Chilean wines. Michael Green, the wine and spirits consultant for Gourmet Magazine, said, “Chile is a sleeping giant in terms of the quality, diversity and value of its wines. The region is home to some of the most thrilling and tasty wines in the world.”

Spices. One of the most unique flavors of Chilean cooking comes from a spice blend called merkén from the Mapuches, a native people of Chile. It’s an aromatic mixture of dried and smoked red chilis, toasted coriander seeds, cumin and salt. Merkén is an extremely versatile spice with an attractive copper color and smoky flavor. It can be sprinkled on fish, shrimp, poultry, beef and vegetables, or added to soups, sauces, cheese and pasta. Available in specialty grocery stores, it can also be ordered online.

Produce. Chilean chef Pilar Rodriguez has created recipes featuring unique Chilean flavors. One centers on the carica, also known as Chilean Golden Papaya, and ulmo honey. Carica is a unique fruit that has been described as a combination of a mango and a peach. It can be used as an appetizer or dessert, in salads and hot dishes. You’ll find it sold in jars in specialty stores and online. Ulmo honey comes from the ulmo tree, native to Chile. It has a creamy texture and a buttery sweetness that make an excellent accompaniment to mild cheeses. It is also available at specialty stores and online.

Chile offers a wide variety of fresh foods and rich flavors to discover.

Chile’s food growing regions

North
goats, llamas, subtropical fruits such as carica, scallops

Central Valley
avocados, olives, apples, grapes, wine

Central Valley South
dairy products, razor clams, kiwi, grains, cattle, wine

Lake Region
cattle, dairy, berries, salmon, Chilean abalones

Extreme South and Patagonia
beef and sheep, Chilean king crab

Seared Salmon & Avocado Tartar

By Chef Pilar Rodriguez
Serves 6

Crust:

• 1/2 cup fleur de sel (coarse sea salt)
• 1/2 cup cilantro seeds
• 1 tablespoon merkén
• 1 tablespoon cochayuyo molido ahumado (smoked seaweed powder), optional

Salmon:

• 6 3.5- to 4-ounce boneless, skinless salmon fillets
• 4 tablespoons olive oil

Avocado Tartar:

• 2 cups avocado, cut in small cubes
• 1/4 cup finely diced red onion
• 2 tablespoon olive oil
• 2 tablespoon finely diced yellow chili pepper
• Salt to taste
• Pepper
• Pinch sugar
• 1/2 cup cilantro leaves
• 1/2 parsley leaves
• 1/2 teaspoon lemon juice
• Lemon zest

1. Coarsely grind and mix salt and all the spices. Reserve in shallow bowl.
2. In a non-stick pan, sear salmon filets with olive oil on both sides, just getting a nice golden color (about 90 seconds per side). Do not over cook. The center of the fillet has to be raw.
3. Press one side of each fillet into salt-spice mixture and set aside.
4. Mix all ingredients for Avocado Tartar in a bowl and season with salt and pepper to taste. Serve the salmon fillets over the tartar. Serve immediately.

Ulmo Honey Panna Cotta, Grilled Citrus Carica Salad

By Chef Pilar Rodriguez
Makes 8 to 10 4-ounce portions

• 1 quart cream
• 1/4 cup ulmo honey OR honey of choice
• 4 gelatin sheets OR 1 package powdered gelatin
• 4 full caricas OR fresh papayas cut in half to grill
• 1 tablespoon olive oil
• 1 teaspoon sugar
• 2 tablespoons lemon juice
• Lemon zest
• Fresh mint leaves

1. Heat cream in small sauce pan and turn off the heat right before boiling point. Add honey and, using a wooden spoon, mix well with the cream. Cool to room temperature and refrigerate.
2. Put the gelatin in cold water until you see the gelatin is soft — about three minutes. Discard excess water (gelatin will be softened) and dissolve gelatin in the cream mixture.
3. Fill panna cotta containers (or 4-ounce ramekins) 3/4 full and chill until set (about three hours in the refrigerator).
4. Brush the caricas with olive oil and grill them over medium heat until color browns a bit (one minute per side). Right before serving, sprinkle lemon juice, sugar to taste and lemon zest on top. Serve on the side of the Panna Cottas (in containers) with mint to garnish.

Source: Trade Commission of Chile

(Family Features) Chicken is one of America’s favorite foods, so much so that every American ate an average of 84 pounds last year. Although it’s a great go-to ingredient for a family dinner, it’s easy to get tired of the same old chicken recipes. To help combat chicken fatigue, Hellmann’s® mayonnaise has teamed up with Chef Tim Love to launch the “Chicken Change-Up,” offering simple and family-friendly recipe ideas, tips and tricks to help inspire parents when preparing the nightly meal.

“Chicken dishes are a staple in my household,” says celebrity chef, dad and author Tim Love. “I’m always looking for inspiration to create different types of chicken recipes and — no matter the dish — Hellmann’s® Real Mayonnaise made with simple ingredients like oil, vinegar and 30 percent cage-free eggs, is my secret for keeping chicken juicy and crispy.”
Whatever your dinnertime challenge, with recipes such as Parmesan Crusted Chicken and Baked Buffalo Chicken, Hellmann’s® can transform your chicken into a juicier, crispier, more delicious meal that the whole family will love.

Visit www.Facebook.com/Hellmanns to participate in the Chicken Change-Up, where you can find more dinnertime recipes, tips and tricks.

Parmesan-Crusted Bruschetta Chicken

4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes

• 1/3 cup Hellmann’s® mayonnaise dressing with Olive Oil
• 3 tablespoons grated Parmesan cheese
• 4 boneless, skinless chicken breast halves (about 1 pound)
• 4 teaspoons plain dry bread crumbs
• 1 tablespoon Italian seasoning
• 2 medium tomatoes, seeded and chopped
• 1/4 cup chopped red onion
• 1/4 cup Wish-Bone Robusto Italian Dressing or Wish-Bone Italian Dressing

1. Preheat oven to 425°F.
2. Combine mayonnaise with cheese in medium bowl.
3. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs and Italian seasoning.
4. Bake 20 minutes or until chicken is thoroughly cooked.
5. Meanwhile, combine remaining ingredients in medium bowl.
6. To serve, evenly top chicken with bruschetta mixture.

Tip: Also terrific with Hellmann’s® or Best Foods® Light or Real Mayonnaise.

Nutrition Information per Serving: Calories 290, Calories From Fat 140, Saturated Fat 3g, Trans Fat 0g, Total Fat 16g, Cholesterol 80mg, Sodium 550mg, Total Carbohydrate 8g, Sugars 4g, Dietary Fiber 1g, Protein 27g, Vitamin A 10%, Calcium 5%, Iron 6%

Baked Buffalo Chicken

4 servings
Prep Time: 15 minutes
Cook Time: 12 minutes

• 1/2 cup Hellmann’s® or Best Foods® Real Mayonnaise
• 1/2 teaspoon cayenne pepper (or to taste)
• 1/2 cup plain dry bread crumbs
• 1 tablespoon chopped fresh parsley
• 4 boneless, skinless chicken breast halves (about 1 1/4 pounds), cut into strips

1. Preheat oven to 400°F.
2. Combine mayonnaise and cayenne pepper in small bowl; reserve 1/2 for dipping.
3. Combine breadcrumbs with parsley. Coat chicken with remaining mayonnaise mixture, then coat with bread crumbs. Arrange chicken on baking sheet.
4. Bake chicken 12 minutes or until chicken is golden brown and thoroughly cooked. Serve with reserved dipping sauce.

Tip: For a fun twist, serve cooked chicken strips on wooden skewers. Also terrific with Hellmann’s® or Best Foods® Canola Cholesterol Free Mayonnaise.

Nutrition Information per Serving: Calories 450, Calories From Fat 210, Saturated Fat 3.5g, Trans Fat 0g, Total Fat 23g, Cholesterol 95mg, Sodium 510mg, Total Carbohydrate 20g, Sugars 1g, Dietary Fiber 1g, Protein 37g, Vitamin A 0%, Vitamin C 4%, Calcium 6%, Iron 15%

Chicken Nuggets with BBQ Sauce

4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes

• 3/4 cup Hellmann’s® or Best Foods® Real Mayonnaise
• 1/2 cup barbecue sauce
• 1 tablespoon Dijon mustard
• 4 boneless, skinless chicken breasts (about 6 ounces each), cut into nuggets
• 1/2 cup Italian seasoned dry bread crumbs

1. Preheat oven to 375°F.
2. Combine mayonnaise, barbecue sauce and mustard in small bowl. Reserve 1/2 cup sauce; set aside.
3. Evenly coat chicken with sauce, then bread crumbs. Arrange chicken on baking sheet.
4. Bake 15 minutes or until thoroughly cooked. Serve with reserved sauce.

Nutrition Information per Serving: Calories 570, Calories From Fat 320, Saturated Fat 5g, Trans Fat 0g, Total Fat 35g, Cholesterol 125mg, Sodium 1210mg, Total Carbohydrate 24g, Sugars 10g, Dietary Fiber 1g, Protein 39g, Vitamin A 4%, Vitamin C 4%, Calcium 4%, Iron 8%

Parmesan Crusted Chicken

4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes

• 1/2 cup Hellmann’s® or Best Foods® Real Mayonnaise
• 1/4 cup grated Parmesan cheese
• 4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
• 4 teaspoons Italian seasoned dry bread crumbs

1. Preheat oven to 425°F.
2. Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
3. Bake 20 minutes or until chicken is thoroughly cooked.

Timesaving Tip: Try making this dish with thin-cut boneless skinless chicken breasts. Prepare as above, decreasing bake time to 10 minutes or until chicken is thoroughly cooked through.

Nutrition Information per Serving: Calories 370, Calories From Fat 210, Saturated Fat 4g, Trans Fat 0g, Total Fat 23g, Cholesterol 100mg, Sodium 390mg, Total Carbohydrate 2g, Sugars 1g, Dietary Fiber 0g, Protein 35g, Vitamin A 2%, Vitamin C 2%, Calcium 8%, Iron 6%

Source: Hellman's

(Family Features) From Easter to Passover to the Kentucky Derby and beyond, there is a lamb dish for nearly every spring occasion.

While many traditions rely on lamb as a centerpiece, it doesn’t have to be prepared like grandma’s overcooked, tough and often tasteless roast. Today’s home cooks are forgoing the jar of mint jelly and using fresh mint in pesto and salsas, while serving their lamb medium-rare to preserve its tender juiciness.

If a rack of lamb is your preferred cut for spring celebrations, the American Lamb Board offers six simple steps for the perfect entree. For those who opt for roasting a boneless leg of lamb that is tender and full of flavor, try using these step-by-step instructions for a succulent lamb roast. For a real showstopper, turn off the oven, fire up the grill, butterfly a leg of lamb, season well and grill to desired doneness.

Toss grandma’s jar of mint jelly and brighten up your feasts with fresh condiments like this Mint-Pistachio Pesto or a Grilled Butterflied Leg of Lamb with Rosemary Sea Salt. For more tips and spring celebration-worthy recipes, visit americanlamb.com/spring/.

Mint-Pistachio Pesto

Recipe courtesy of the American Lamb Board

• 1 cup shelled, toasted, unsalted pistachios
• 1 cup fresh mint leaves
• 1/2 cup fresh Italian parsley
• 1/4 cup, plus 2 tablespoons, extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• sea salt, to taste
• freshly ground black pepper, to taste
• pinch of red chili flakes

1. In food processor, pulse all ingredients until mixed but still somewhat chunky.

Grilled Butterflied Leg of Lamb with Rosemary Sea Salt

Recipe courtesy of the American Lamb Board

• 1/2 cup coarse sea salt
• 1/4 cup fresh rosemary leaves
• 2 1/2-3 pounds boneless leg of American lamb, trimmed and butterflied
• extra-virgin olive oil
• 2 lemons

1. In food processor, grind salt and rosemary leaves together until mixture is texture of coarse sand.
2. Season lamb generously with rosemary salt, working it into all crevasses; it should take about 2 tablespoons. Set lamb aside at room temperature at least 30 minutes before grilling, or cover and refrigerate up to 2 days.
3. Heat charcoal or gas grill. Pat lamb dry, if needed, and rub lightly with olive oil to coat.
4. Grease grill grates with oil and place lamb on hottest part of grill. Cook with grill covered, turning once, until brown and crusty.
5. Move lamb to cooler part of grill and continue cooking until instant-read thermometer inserted into center registers 130° F for medium-rare, 15-25 minutes total. Transfer lamb to platter, cover with foil and let rest at least 10 minutes before cutting into thick slices against the grain.
6. Halve lemons and brush cut sides lightly with oil. Place cut-side down on grill until deeply charred, 2-3 minutes.
7. Arrange lamb slices on large platter or directly over salad. Serve with charred lemon halves for squeezing and additional rosemary salt.

Source: American Lamb Board

Ingredients

• 4 (10- to 14-ounce) Omaha Steaks rib eye steaks
• 1/4 cup olive oil
• 8 teaspoons Blackening Seasoning (recipe below) or Omaha Steaks Blackened Seasoning
• 1 cup Creamy Horseradish Sauce (recipe below) or Omaha Steaks Creamy Horseradish Sauce

Blackening Seasoning

• 3 tablespoons sea salt or kosher salt
• 1/4 cup paprika
• 2 tablespoons cayenne pepper
• 1 tablespoon dry oregano
• 1 tablespoon thyme
• 1 tablespoon fennel seed
• 1 tablespoon black pepper
• 1 tablespoon white pepper
• 1 tablespoon granulated garlic
• 1 tablespoon onion powder

Creamy Horseradish Sauce

• 1/2 cup mayonnaise
• 1/4 cup sour cream
• 3 tablespoons prepared horseradish
• 1 tablespoon fresh lemon juice
• 1 tablespoon green onions, finely minced
• 1/2 teaspoon sea salt or kosher salt

Preparation

1. Heat a cast iron skillet until very hot, in a well ventilated area.
2. Brush steaks with olive oil.
3. Coat each side of the steaks with 1 teaspoon of blackening seasoning.
4. Place steaks in the iron skillet, flipping steaks halfway through cooking. To cook a 1-inch-thick steak medium rare, cook about 4 minutes on first side and 3 minutes on other side.
5. Spoon 2 tablespoons of Creamy Horseradish Sauce on each plate before topping with the cooked steak.
6. Blackening Seasoning - Yield 1 cup -Combine all ingredients and mix well.
7. Creamy Horseradish Sauce - Yield 1 cup -Combine all ingredients and mix well.

Serves

4

SOURCE: Omaha Steaks

Grilled Peppery Top Round Steak With Parmesan Asparagus
Bruschetta Burgers
Classic Beef Kabobs

(Family Features) - The satisfying sound of sizzling beef ... the one-of-a-kind aroma of steak on the grill ... is your mouth watering yet? Get ready to give in to temptation, because outdoor grilling season is here and you have more tantalizing beef choices than ever.

USDA guidelines identify 29 cuts of beef as lean, including many favorites, such as top sirloin, tenderloin and top round steaks, and 95% lean ground beef. That means there are more lean and nutrient-rich ways to satisfy the craving that only beef can answer. More ways to enjoy a meal that gives you the protein you need to maintain a healthy, active lifestyle.

So fire up the grill and let the flames of passion burn - because beef is the hottest thing going.

For more information about beef, visit www.BeefItsWhatsForDinner.com.

Beef on the Grill

• Grill beef over medium heat. Too high heat can cause the exterior to char before the interior reaches the desired doneness. Charring or overcooking beef is not recommended.
• Always cook burgers to 160°F, turning occasionally with a spatula - no pressing, please! Insert an instant-read thermometer directly from the side into the center of the burger to accurately determine the temperature. The color of cooked ground beef is not a reliable indicator of doneness.
• Turn steaks occasionally with tongs. Forks pierce the meat, and flavorful juices are lost. Use an instant-read thermometer inserted horizontally from the side into the center of steaks to determine doneness. The thermometer will register 145°F for medium rare, 160°F for medium steak doneness.

Grilled Peppery Top Round Steak With Parmesan Asparagus

Description

The satisfying sound of sizzling beef ... the one-of-a-kind aroma of steak on the grill ... is your mouth watering yet?

Ingredients

• 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
• 1 pound asparagus, trimmed
• 1 teaspoon olive oil
• 3 tablespoons shredded Parmesan cheese
• Salt

Marinade

• 1/4 cup red wine vinegar
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme
• 2 large cloves garlic, minced
• 2 teaspoons steak seasoning blend
• 1 teaspoon crushed red pepper

Preparation

1. Combine marinade ingredients in medium bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
2. Remove steak from marinade; discard marinade. Toss asparagus with oil. Place steak in center of grid over medium, ash-covered coals; arrange asparagus around steak. Grill steak, uncovered, 8 to 9 minutes for medium rare (145°F) doneness, turning occasionally. (Do not overcook.) Grill asparagus 6 to 10 minutes or until crisp-tender, turning occasionally. (Over medium heat on preheated gas grill, covered, steak 10 to 11 minutes; asparagus 8 to 12 minutes.)
3. Immediately sprinkle cheese over asparagus. Carve steak into thin slices. Season with salt, as desired. Serve with asparagus.

Preparation and Cooking Time

30 to 40 minutes

Marinate Time

6 hours or overnight

Calories: 238g | Total Fat: 10g
Cholesterol: 64mg | Protein: 31g
Carbohydrates: 5g | Sodium: 272mg

Serves

4 servings

Notes, Tips & Suggestions:

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

Bruschetta Burgers

Ingredients

• 1 pound ground beef
• 1/4 cup grated Parmesan cheese
• 2 tablespoons minced green onions
• 1 teaspoon minced garlic
• Salt and pepper
• 4 slices rustic crusty bread, cut 1/2 inch thick
• Olive oil

Bruschetta Topping:

• 3/4 cup chopped red tomatoes
• 1/2 cup chopped yellow tomatoes
• 1 tablespoon thinly sliced fresh basil
• 1/4 teaspoon minced garlic
• 1/2 teaspoon salt
• Pepper

Preparation

1. Combine Bruschetta Topping ingredients in medium bowl; set aside.
2. Combine ground beef, cheese, green onions and garlic in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
3. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes (over medium heat on preheated gas grill, covered, 7 to 8 minutes), turning occasionally, until instant-read thermometer inserted horizontally into center registers 160°F.
4. Meanwhile brush both sides of bread slices with oil. About 3 minutes before burgers are done, place bread on grid. Grill until lightly toasted, turning once. Season burgers with salt and pepper, as desired. Place 1 burger on each bread slice; top each with 1/4 cup Bruschetta Topping. Serve open-faced.

Preparation and Cooking Time

30 to 35 minutes

Calories: 285g | Total Fat: 8g
Cholesterol: 69mg | Protein: 29g
Carbohydrates: 23g | Sodium: 653mg

Serves

4 servings

Notes, Tips & Suggestions:

Cook's Tip: If using 95% lean ground beef, combine ground beef with 1/4 cup soft bread crumbs, 1 egg white and ingredients as directed above.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of iron.

Classic Beef Kabobs

Ingredients

• 1 pound well-trimmed boneless beef top sirloin or beef tenderloin steaks, cut 1 inch thick
• 8 ounces medium mushrooms
• 2 medium red, yellow or green bell peppers, cut into 1-inch pieces
• Salt

Seasoning

• 2 tablespoons olive oil
• 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano leaves, crushed
• 2 cloves garlic, minced
• 1/2 teaspoon ground black pepper

Cucumber-Yogurt Sauce

• 1/2 cup plain yogurt
• 1/3 cup finely chopped seeded cucumber
• 2 tablespoons crumbled feta cheese
• 1 clove garlic, minced
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon salt

Preparation

1. Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in large bowl. Add beef, mushrooms and bell pepper pieces; toss to coat.
2. Alternately thread beef and vegetable pieces evenly onto eight 12-inch metal skewers, leaving small spaces between pieces.
3. Place kabobs on grid over medium, ash-covered coals. Grill kabobs, covered, 7 to 9 minutes (over medium heat on preheated gas grill, covered, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning once. Season kabobs with salt, as desired.
4. Meanwhile combine sauce ingredients in small bowl. Serve with kabobs.

Preparation and Cooking Time

30 to 35 minutes

Calories: 280g | Total Fat: 13g
Cholesterol: 55mg | Protein: 31g
Carbohydrates: 9g | Sodium: 200mg

Serves

Makes 4 servings

Notes, Tips & Suggestions:

Cook's Tip: Eight 12-inch bamboo skewers may be substituted for metal skewers. Soak bamboo skewers in water 10 minutes before using; drain.

SOURCE: The Beef Checkoff

(Family Features) - There's nothing like a delicious, hearty beef pot roast to evoke the comforts of home. The keys to successful braising - also known as pot roasting - are low heat and a tightly covered pan to achieve unbelievable tenderness. And be sure to include the browning step as it packs a bonus layer of flavor.

The Featured Cuts

"Pot roasts from the chuck and round benefit from braising, a moist heat cooking method that softens the strong muscle fibers of less tender cuts," says Chef Dave Zino, executive director of the Culinary Center for the National Cattlemen's Beef Association. "In addition to the mouthwatering results, beef pot roasts are a nutrient-rich source of 10 essential vitamins and minerals, including protein. Plus, cuts from the round and the chuck shoulder pot roast meet the government guidelines for lean."

Three Easy Steps

Step 1: Remove beef pot roast from refrigerator and slowly brown on all sides in a small amount of oil in heavy pan over medium heat. Pour off drippings. Season beef with herbs or spices, as desired.

Step 2: Add small amount (1/2 to 2 cups) of liquid, such as broth, wine, beer, juice or water, to pan.

Step 3: Cover tightly and simmer gently over low heat on top of the range, or in a preheated 325ºF oven, until beef is fork-tender, from 2 to 3-1/4 hours, depending on weight and thickness of the roast.

Pot Roast Video

Take the mystery our of making pot roast with this helpful how-to video. It's easier than you think to make a delicious roast even grandma would be proud of. Click on image to view video.

For more braising tips and recipes, visit BeefItsWhatsForDinner.com.

Pot Roast with Cider-Maple Gravy and Mashed Butternut Squash

Ingredients

• 1 beef bottom round roast (3 to 4 pounds)
• 3/4 teaspoon pepper
• 4 teaspoons olive oil, divided
• 1 teaspoon salt
• 1 cup beef broth
• 3/4 cup apple cider
• 2 medium butternut squash, cut lengthwise in half, seeded
• 3 tablespoons cornstarch dissolved in 3 tablespoons water
• 2 tablespoons maple syrup

Preparation

1. Press pepper evenly onto all surfaces of beef roast. Heat 2 teaspoons oil in stockpot over medium heat until hot. Place roast in stockpot; brown evenly. Pour off drippings.
2. Season roast with salt. Add broth and cider; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 to 3-1/4 hours or until roast is fork-tender.
3. Heat oven to 375°F. Brush cut sides of squash halves with remaining 2 teaspoons oil. Place squash, cut sides down, on metal baking sheet. Bake 45 to 55 minutes or until fork-tender. Cool slightly. Scoop squash flesh into large bowl; discard shells or use for serving, if desired. Mash squash with back of spoon or fork until almost smooth. Season with salt and pepper, as desired; keep warm.
4. Remove roast; keep warm. Skim fat from cooking liquid. Stir in cornstarch mixture and maple syrup; bring to a boil, stirring constantly. Cook and stir 2 to 3 minutes or until slightly thickened.
5. Carve roast into thin slices. Serve with gravy and squash.

Total Time

3 to 3-3/4 hours

Serves

10 servings

SOURCE: The Beef Checkoff