Celebrate the start of summer with healthy family meals.
With most schools out of session for summer, it's time to gather together as a family with delicious recipes using fresh and fun ingredients.
If kids are home from school, enlist their help measuring, pouring, mixing, stirring, and preparing meals. School aged children can help set the table as well. Getting kids involved in mealtimes builds confidence and life skills. Don't let learning take a summer vacation!
Start with a featured family meal of Creamy Scallop + Pea Fettuccine and Mango Melon Salad with Strawberry Sauce with Maple Walnut Tapioca Pudding.
Other tasty recipes to enjoy this week include Chicken-Fried Steak + Gravy, Quick Chicken Cordon Bleu, Yogurt Fruit Salad and Aztec Salad.
CREAMY SCALLOP + PEA FETTUCCINE
Number of servings: 4
Total preparation time: 45 minutes
Actual cooking time: 45 minutes
8 ounces whole-wheat fettuccine
1 pound large dry sea scallops, (see note)
1/4 teaspoon salt, divided
1 tablespoon extra-virgin olive oil
1 8-ounce bottle clam juice, (see tip)
1 cup low-fat milk
3 tablespoons all-purpose flour
1/4 teaspoon ground white pepper
3 cups frozen peas, thawed
3/4 cup finely shredded Romano cheese, divided
1/3 cup chopped fresh chives
1/2 teaspoon freshly grated lemon zest
1 teaspoon lemon juice
1. Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
2. Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
3. Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.
Serving size, 1 1/2 cups. Makes 5 servings.
Note: Be sure to buy "dry" sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.
MANGO MELON SALAD WITH STRAWBERRY SAUCE
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
1 mango, peeled and sliced into bite-size pieces
1/2 cantaloupe, peeled and sliced into bite-size pieces
1/2 honeydew, peeled and sliced into bite-size pieces
1 1/2 cups fresh or partially thawed frozen strawberries
1 tablespoon lemon juice
1/4 cup confectioners' sugar
Place mango, cantaloupe, and honeydew pieces in a large serving bowl. In a blender, blend strawberries, lemon juice and sugar until smooth. Drizzle sauce over fruit salad and serve.
1 tablespoon chopped mint adds a nice touch.
Source: Meals Matter
MAPLE WALNUT TAPIOCA PUDDING
Number of servings: 4
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
2 cups low-fat milk
2 large eggs, well beaten
2 tablespoons plus 2 teaspoons quick-cooking tapioca
1/4 teaspoon salt
1/2 cup plus 2 tablespoons pure maple syrup, divided
1 teaspoon vanilla extract
4 tablespoons chopped walnuts
Pinch of ground cinnamon
Pinch of ground nutmeg
Combine milk, egg, tapioca and salt in a medium saucepan. Let stand for 5 minutes.
Place the saucepan over medium-low heat and cook, stirring constantly, until the mixture comes to a boil, 6 to 18 minutes (depending on your stove). Remove from the heat; stir in 1/2 cup syrup and vanilla.
Divide the pudding between 4 ramekins or custard cups. Let cool for at least 30 minutes or refrigerate until chilled.
Meanwhile, line a small plate with parchment or wax paper. Coat the paper with cooking spray. Combine walnuts, the remaining syrup, cinnamon and nutmeg in a small saucepan or skillet. Heat over medium-low heat, stirring, until most of the syrup has evaporated, 1 to 4 minutes. Spread the nuts out onto the prepared paper and place in the freezer until cool, about 10 minutes.
Crumble the chilled walnut topping into pieces. Serve the pudding topped with the maple walnuts.
To Make Ahead: Cover and refrigerate the pudding for up to 3 days. Prepare the walnut topping (Step 4) 15 minutes before serving.
Chicken-Fried Steak + Gravy
Quick Chicken Cordon Bleu
Yogurt Fruit Salad
Featured family meal details include at least four servings of each featured recipe.
"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.