November 4, 2020 Issue, Page 11 of 12

Page Text

November 4, 2020 11 Cauliflower “Risotto” with Shrimp and Peas FAMILY FEATURES Dairy really can help get you there because cooler weather calls for comfort it provides you not only great nutrition, but foods, and it’s hard to top soups, also great taste, texture and satisfaction.” Cauliflower “Risotto” with Shrimp 11/2 cups fresh or frozen peas risottos and strata for heartwarming Turn to dairy-fueled comfort foods 2. tablespoons fresh basil leaves, cut dishes to share with the family with recipes from Krieger like vegetarian- and Peas into ribbons on chilly days. friendly Broccoli Cheddar Skillet Strata, Recipe courtesy of “Whole in One” by Ellie Krieger on To achieve delicious taste without nutrient-dense Cauliflower Risotto behalf of Milk Means More In large, nonstick skillet over medium heat, heat oil. ditching your healthy eating plan, consider with Shrimp and Peas or easy-to-make Servings: 4 Add shallot and cook until softened, 2 minutes. Stir nutritionally balanced one-pot recipes like Mushroom Stroganoff Soup. These dishes tablespoons olive oil in cauliflower rice, 1/4 teaspoon salt and pepper; cook those from “Whole in One” by Ellie Krieger, offer balanced, health-conscious ways to 1/2 cup chopped shallot 2 minutes. several of which call for dairy to help fuel enjoy flavorful meals while delivering ‘cups cauliflower rice Sprinkle flour over cauliflower and stir to incorporate your loved ones’ meals, Milk is commonly essential nutrients found in dairy. 1/4 teaspoon salt, plus additional, to taste then add milk and cook, stirring occasionally, until it viewed as a versatile staple to have on-hand “Milk, cheese and yogurt all contain 1/4 teaspoon freshly ground black pepper comes to gentle boil. Stir in 1/2 cup Parmesan cheese for cooking and a nutritious beverage for protein, and I think most people don’t tablespoons, plus 1 teaspoon, until incorporated then add shrimp and peas. families with essential nutrients such as realize that a cup of milk has 8 grams of all-purpose flour Return to simmer. Continue cooking, stirring calcium that promote bone health in children high-quality protein, which is more than an 13/4 cups 1% low-fat milk ‘occasionally, until shrimp are pink and no longer and teens. egg,” Krieger said. “When I tell people that, 3/4. cup freshly grated Parmesan cheese, divided translucent and sauce has thickened, about 5 minutes. “T’m always trying to create recipes it’s really news to them. Protein really is pound medium shrimp (26-30 count per Season with additional salt, to taste, then garnish with that make it easier for people to cook and key in many ways because people are often pound), cleaned and tails removed basil and remaining Parmesan cheese. eat well,” Krieger said. “As a food lover looking to get more protein into their diets.” and dietitian, I’m always looking for that Find more family meal solutions at amazing balance between health and taste. milkmeansmore.org. Mushroom Stroganoff Soup 2. tablespoons all-purpose flour Recipe courtesy of “Whole in One” by Ellie 2. tablespoons chopped fresh parsley Krieger on behalf of Milk Means More In soup pot over medium heat, heat oil. Add Servings: 4 shallots and cook, stirring occasionally, until tablespoons olive oil softened, 2 minutes. Add button mushrooms medium shallots (about 2/3 cup), and cremini mushrooms, increase heat to chopped medium-high and cook, stirring occasionally, package (10 ounces) white button until mushrooms release liquid and begin to mushrooms, trimmed and sliced brown, about 8 minutes. Stir in garlic and cook package (10 ounces) eremini 30 seconds. Add broth, Worcestershire sauce, mustard, 3/4 teaspoon salt and pepper; bring to mushrooms, trimmed and sliced boil. Add egg noodles and boil gently, uncovered, an garlic cloves, minced until noodles are nearly tender, 5 minutes. cups low-sodium chicken or In pitcher or medium bowl, whisk milk, 1/3 cup vegetable broth sour cream and flour until flour dissolves. Ladle +e tablespoon Worcestershire sauce 1/2 cup broth from pot info milk mixture and whisk teaspoon Dijon mustard well then pour milk mixture into pot. While stirring, 3/4 teaspoon salt, plus additional , to taste bring to gentle boil then lower heat and simmer 1/4 teaspoon freshly ground black pepper until thickened, 2 minutes, Season with additional cup whole-wheat egg noodles salt, to taste. cup 1% low-fat mil Serve garnished with dollop of remaining sour 23 cream and parsley. Broccoli Cheddar Skillet Strata Broccoli Cheddar Skillet Strata Preheat oven to 450 F. In 10-inch ovenproof skillet over Recipe courtesy of “Whole in One” by Ellie Krieger on medium heat, heat I tablespoon oil. Add bread to skillet behalf of Milk Means More and cook, tossing frequently, until golden brown, about Servings: 4 6 minutes. Transfer bread to plate and carefully wipe 2. tablespoons olive oil, divided crumbs out of pan. 3 cups whole-wheat baguette or other crusty Add remaining oil to skillet then add onion and cook bread, cut into 1/2-inch cubes ‘until softened slightly, 2 minutes. Add broccoli and cook, 1 small onion, diced stirring frequently, until it begins to soften, 3 minutes. 3 cups chopped broccoli (about 1/2 head), In medium bowl, whisk eggs, milk, mustard, salt and chopped into1 h pieces pepper. Add cheese and bread; toss to combine then pour a large eggs bread mixture over vegetables in skillet. 3/4. cup low-fat or whole milk 11/2 teaspoons Dijon mustard Cover with foil and bake 10 minutes then uncover and 1/2 teaspoon salt continue baking until strata is set in center, 5-8 minutes. 1/2 teaspoon freshly ground black pepper Remove from oven and let sit 5 minutes, 1/2 cup packed, shredded extra-sharp To serve, scoop out portions with large spoon or cut cheddar cheese into wedges. ‘Mushroom Stroganoff Soup