Beef & Broccoli Lo Mein
Makes: 4 minutes
Prep: 20 minutes
Cook: 15 minutes
Meatless Variation: Substitute soy crumbles for flank steak.
Power Plate Tip: Enjoy our takes on the latest Dietary Guidelines for Americans, which encourage filling half your plate with fruits and vegetables, one-fourth with grains and one-fourth with lean protein. Visit choosemyplate.gov for more information.
Tilapia Veracruz
Makes: 4 servings
Prep: 15 minutes
Cook: 16 minutes
Power Plate Tip: When using reduced-sodium products such as tomato sauce, punch up the flavor with add-ins like hot peppers, fresh herbs and lemon juice.
Broccoli & Mushroom Lasagna
Makes: 8 servings
Prep: 30 minutes
Cook: 17 minutes
Bake: 45 minutes at 350 degrees F.
Let Stand: 10 minutes
Power Plate Tip: Choose lower-fat dairy products such as milk, cheese and yogurt whenever possible. Aim for three portions a day.
Roasted Salmon & Easy Romesco Sauce
Makes: 4 servings
Prep: 20 minutes
Bake: 30 minutes at 450 degrees F.
Power Plate Tip: Try to eat at least 8 ounces of fish per week, especially those rich in omega-3s, such as salmon and tuna.
Chicken, Sweet Potato and Cauliflower Vindaloo
Makes: 4 servings
Prep: 20 minutes
Cook: 22 minutes
Kid Tweak: For a less spicy version, cut cayenne down to a pinch.
Meatless Variation: Eliminate chicken in step one; replace with diced broiled tofu.
Power Plate Tip: Our chicken vindaloo is loaded with vegetables and packs a full portion of whole grains thanks to quinoa.
Spinach & Three Bean Enchilada
Makes: 6 servings
Prep: 15 minutes
Cook: 9 minutes
Bake: 30 minutes at 350 degrees F.
Power Plate Tip: A great source of lean protein and fiber, beans are also good for your budget.
Baked Pears with Craisins & Walnuts
Makes: 6 servings
Prep: 10 minutes
Bake: 45 minutes at 375 degrees F.
Power Plate Tip: Serve fresh fruit desserts with a small amount of frozen yogurt. Feels like a splurge but delivers a portion of both fruit and dairy.
Always Choose Fruit First
Crustless Apple Tart
Peel, core and thinly slice 2 Granny Smith apples; toss with 2 tablespoons lemon juice. Overlap slices in a greased glass pie plate and drizzle with 1/4 cup apple cider. Combine 2 tablespoons sugar and 1/2 teaspoon pumpkin pie spice and sprinkle over apples. Bake, covered, at 350 degrees F. for 30 minutes and uncovered for 15 minutes. Cut into four wedges and serve each with 2 tablespoons cherry-flavored Greek yogurt.
Fresh Winter Fruit Salad
Combine 1 cup each grapefruit sections, orange sections, halved green grapes and halved red grapes; chill. Just before serving, toss in 2 sliced kiwis, 1 sliced banana, 1 tablespoon chopped mint and 1/4 cup orange juice. For an adult twist, stir in 1 tablespoon orange liqueur.
Pantry Chutney
In a medium saucepan, cook 1/2 diced red onion in 1 tablespoon canola oil for 5 minutes. Add 1 can each drained Mandarin oranges, crushed pineapple and apricot halves. Stir in 2 tablespoons each sugar and cider vinegar, 1/4 teaspoon each garlic salt and red pepper flakes; simmer for 10 minutes, breaking up with a spoon. Serve with chicken or pork.
Originally published in the January 2012 issue of Family Circle magazine.
