Meals for the Family: Snacks & Salads

Millet Salad with Sweet Corn and Avocado
Ingredients
1 cup uncooked millet, rinsed and drained
4 cups water
1 teaspoon sea salt, divided
4 cups fresh corn kernels (about 8 ears) $
1/3 cup chopped fresh cilantro
1/3 cup fresh lime juice $
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil $
1 1/2 teaspoons ground cumin
3 to 4 jalapeño peppers, seeded and finely chopped
4 cups chopped tomato $
1 diced peeled avocado $

Preparation
Heat a large nonstick skillet over medium heat. Add millet; cook 10 minutes or until fragrant and toasted, stirring frequently. Add water and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until water is almost absorbed. Stir in corn kernels; cook, covered, 5 minutes. Remove millet mixture from pan, and cool to room temperature.
Combine 1/2 teaspoon salt, cilantro, and next 5 ingredients (cilantro through jalapeño). Add cilantro mixture to millet mixture, tossing to combine. Gently stir in tomato and avocado. Cover and chill 30 minutes.


Mango Avocado Shrimp Salad
Ingredients
3 tablespoons fresh lime juice
2 tablespoons grapeseed or vegetable oil
1 tablespoon sugar
2 large firm-ripe mangoes (2 lbs. total)
2 medium firm-ripe avocados (1 lb. total)
2/3 cup each thinly sliced green onion and chopped cilantro
1 tablespoon minced fresh hot red or green chile (or 1/2 tsp. dried red chile flakes)
1 pound (70 to 110 per lb.) peeled cooked shrimp

Preparation
1. In a large bowl, whisk together lime juice, oil, and sugar until sugar dissolves.
2. Dice mangoes and avocados into 3/4-in. cubes; add to bowl. Add green onion, cilantro, chile, and shrimp. Mix gently. Serve or cover and chill for up to 1 hour.
Note: Nutritional analysis is per serving.


Sesame Brown Rice Salad with Shredded Chicken and Peanuts
Ingredients
1 cup long-grain brown rice
2 cups shredded cooked chicken breast
1/2 cup shredded carrot
1/3 cup sliced green onions
1/4 cup dry-roasted peanuts, divided
1 tablespoon chopped fresh cilantro, divided
1/2 teaspoon salt
2 tablespoons fresh lime juice
4 teaspoons canola oil
1 teaspoon dark sesame oil
2 garlic cloves, minced

Preparation
Cook rice according to package directions, omitting salt and fat. Transfer rice to a large bowl; fluff with a fork. Cool. Add chicken, carrot, onions, 2 tablespoons peanuts, 2 teaspoons cilantro, and salt to rice; toss to combine.
Combine juice and remaining ingredients in a small bowl. Drizzle oil mixture over rice mixture; toss to combine. Place 1 1/2 cups salad on each of 4 plates. Sprinkle each serving with 1 1/2 teaspoons remaining peanuts and 1/4 teaspoon remaining cilantro.


Guacamole with Chipotle Tortilla Chips
Ingredients
Chips:
8 (6-inch) corn tortillas $
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder (such as McCormick)
Guacamole:
3 tomatillos
1/3 cup chopped onion $
1/3 cup chopped plum tomato $
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice $
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed $
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced

Preparation
Preheat oven to 375°.
To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.
To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.


Cheddar Cheese Straws
Ingredients
1 1/2 cups butter, softened $
1 (1-pound) block sharp Cheddar cheese, shredded $
1 1/2 teaspoons salt
1 to 2 teaspoons ground red pepper
1/2 teaspoon paprika
4 cups all-purpose flour

Preparation
Beat first 5 ingredients at medium speed with a heavy-duty stand mixer until blended. Gradually add flour, beating just until combined.
Use a cookie press with a star-shaped disk to shape mixture into long ribbons, following manufacturer's instructions, on parchment paper-lined baking sheets. Cut ribbons into 2-inch pieces.
Bake at 350° for 12 minutes or until lightly browned. Remove to wire racks to cool.
Cheese Wafers: Combine ingredients as directed; chill dough 2 hours. Shape dough into 4 (8-inch-long) logs; wrap each in plastic wrap, and chill 8 hours. Cut each log into 1/4-inch-thick slices; place on parchment paper-lined baking sheets. Bake at 350° for 13 to 15 minutes or until lightly browned. Remove to wire racks to cool. Store in an airtight container 1 week.

Note: If you don't have a heavy-duty stand mixer, you can use a handheld mixer. Just divide the ingredients in half, and work with two batches.


Cheese Pops
Ingredients
2 3-oz. pkgs. cream cheese, softened
2 cups finely shredded Cheddar cheese $
1 1/2 cups carrots, peeled and finely shredded
2 teaspoons honey
1 cup pecans, finely chopped $
4 dozen pretzel sticks

Preparation
Combine cheeses, carrots and honey; chill for one hour. Shape into one-inch balls and then roll in pecans. Chill, then insert pretzel sticks before serving.


Mini Frittatas with Ham and Cheese
Ingredients
Cooking spray
1/2 cup finely chopped onion $
2/3 cup chopped reduced-fat ham (about 2 ounces) $
1/3 cup (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese $
2 tablespoons chopped fresh chives
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
4 large egg whites $
1 large egg $
Preparation

Preheat oven to 350°.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.


Roasted Cauliflower with Fresh Herbs and Parmesan
Ingredients
12 cups cauliflower florets (about 2 heads)
1 1/2 tablespoons olive oil
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh tarragon
3 garlic cloves, minced
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation
Preheat oven to 450°.
Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.


Honey-Roasted Root Vegetables
Ingredients
2 cups coarsely chopped peeled sweet potato (about 1 large)
1 1/2 cups coarsely chopped peeled turnip (about 2 medium)
1 1/2 cups coarsely chopped parsnip (about 2 medium)
1 1/2 cups coarsely chopped carrot (about 2 medium)
1/4 cup tupelo honey
2 tablespoons olive oil $
1/2 teaspoon salt
3 shallots, halved
Cooking spray

Preparation
Preheat oven to 450°.
Combine all ingredients except the cooking spray in a large bowl; toss to coat. Place vegetable mixture on a jelly-roll pan coated with cooking spray. Bake at 450° for 35 minutes or until vegetables are tender and begin to brown, stirring every 15 minutes.


Steamed Carrots with Garlic-Ginger Butter
Ingredients
2 garlic cloves, minced
1 pound baby carrots with tops, peeled $
1 tablespoon butter $
1 teaspoon minced peeled fresh ginger
1 tablespoon chopped fresh cilantro
1/2 teaspoon grated lime rind $
1 tablespoon fresh lime juice $
1/4 teaspoon salt

Preparation
1. Prepare garlic; let stand 10 minutes.
2. Steam carrots, covered, 10 minutes or until tender.
3. Heat butter in large nonstick skillet over medium heat. Add garlic and ginger to pan; cook 1 minute, stirring constantly. Remove from heat; stir in carrots, cilantro, and remaining ingredients.


BREADS & GRAINS
Barbecued Pizza
Ingredients
1 loaf (1 lb.) frozen white or whole-wheat bread dough, thawed
About 1 tablespoon olive oil $
Toppings (choices follow)
Salt and pepper

Preparation
1. On a floured board, divide dough into 4 equal pieces; shape each into a ball. Roll out each ball into a 5- to 6-inch-wide round. Brush tops lightly with about half the olive oil. Place each round, oiled side down, on a 10- by 12-inch piece of foil (4 total). With your hands, flatten rounds to 1/8 inch thick and 7 to 8 inches wide. Lightly brush with remaining oil. Let stand, uncovered, at room temperature until slightly puffy, 15 to 25 minutes.
2. As dough stands, prepare barbecue for direct heat.
If using charcoal briquets, cover firegrate with a single, solid layer of ignited coals; let them burn down to desired heat. Set grill in place and measure heat.
If using a gas barbecue, turn all burners to high and close lid for 10 minutes. Adjust burners to desired heat. Set grill in place and measure heat.
3. When grill is medium (you can hold your hand at grill level only 4 to 5 seconds), lift 1 piece of foil and flip dough round over onto grill. Peel off and discard foil. Repeat to place remaining dough on grill, keeping rounds slightly apart. Cook until pizza crusts are golden brown on bottom, about 2 minutes.
4. With a wide spatula, transfer crusts to baking sheets, browned sides up. Cover crusts with topping choice and slide from baking sheet back onto grill. Cover barbecue with lid (open vents for charcoal), and cook until topping is hot and pizza bottoms are crisp and brown, 3 to 4 minutes. Remove from grill; add salt and pepper to taste.
Per pizza crust: 334 cal., 24% (81 cal.) from fat; 8.5 g protein; 9 g fat (1.8 g sat.); 54 g carbo (2.3 g fiber); 547 mg sodium; 5.7 mg chol.

Nectarine and Basil Toppings: For each pizza, thinly slice 1 small pitted firm-ripe nectarine (about 6 oz.) and mix with 1/2 teaspoon balsamic vinegar. Sprinkle pizza crust with 1/3 cup shredded jack cheese and 2 tablespoons finely shredded parmesan cheese. Lay nectarine over cheese. Top with 1 tablespoon pine nuts. When pizza is removed from grill, scatter with 2 tablespoons finely shredded fresh basil leaves.
Per pizza: 655 cal., 40% (261 cal.) from fat; 27 g protein; 29 g fat (11 g sat.); 75 g carbo (6.2 g fiber); 976 mg sodium; 55 mg chol.

Provençal Topping: For each pizza, spread 1/3 cup fresh chèvre (goat) cheese onto pizza crust; sprinkle with 1/4 teaspoon dried thyme. Lay 1/2 cup thinly sliced canned peeled red peppers on cheese and sprinkle with 2 tablespoons finely shredded parmesan cheese. When pizza is removed from grill, mound 1/2 cup salad mix on it.
Per pizza: 539 cal., 37% (198 cal.) from fat; 22 g protein; 22 g fat (11 g sat.); 63 g carbo (3.2 g fiber); 1,073 mg sodium; 36 mg chol.

Sausage-Gruyère Topping: For each pizza, sprinkle 1/3 cup shredded gruyère cheese and 2 tablespoons finely shredded parmesan cheese onto pizza crust. Lightly grate nutmeg over cheese. Thinly slice 1 cooked chicken-apple sausage (3 1/2 to 4 oz.) and lay meat on pizza crust.
Per pizza: 750 cal., 44% (333 cal.) from fat; 40 g protein; 37 g fat (15 g sat.); 62 g carbo (2.9 g fiber); 1,449 mg sodium; 69 mg chol.

Peking Duck Topping: For each pizza, spread 1 to 2 tablespoons hoisin sauce over pizza crust. Top with 1/2 cup shredded boned, skinned barbecued duck (from a Chinese market) or roast chicken and 2 tablespoons finely chopped green onion. When pizza is removed from grill, scatter with 2 tablespoons fresh cilantro leaves.
Per pizza: 548 cal., 28% (153 cal.) from fat; 25 g protein; 17 g fat (4.7 g sat.); 68 g carbo (2.7 g fiber); 1,068 mg sodium; 69 mg chol.

Margherita Topping: For each pizza, sprinkle 1/3 cup shredded mozzarella cheese over pizza crust. Top with 2 tablespoons finely shredded parmesan cheese and 1/2 cup chopped tomatoes. When pizza is removed from grill, scatter with small whole fresh basil leaves.

Per pizza: 517 cal., 37% (189 cal.) from fat; 22 g protein; 21 g fat (9.1 g sat.); 60 g carbo (3.9 g fiber); 922 mg sodium; 45 mg chol.


Potato Rolls
Ingredients
2 cups cubed peeled baking potato $
4 teaspoons sugar, divided
1 package dry yeast (about 2 1/4 teaspoons)
4 1/4 cups bread flour, divided
3 tablespoons butter, melted $
1 1/2 teaspoons salt
1 large egg $
Cooking spray
2 tablespoons bread flour

Preparation
Place potato in a medium saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain in a colander over a bowl, reserving 1 cup cooking liquid. Mash potatoes with a fork.
Cool reserved cooking liquid to 105° to 115°. Stir in 1 teaspoon sugar and yeast. Let stand 5 minutes.
Lightly spoon 4 1/4 cups flour into dry measuring cups; level with a knife. Combine mashed potato, yeast mixture, 1 tablespoon sugar, 4 cups flour, butter, salt, and egg in a large bowl, stirring until well blended.
Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add up to 1/4 cup flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 10 minutes.
Divide dough in half; divide each half into 12 equal portions. Working with 1 portion at a time (cover remaining dough to keep from drying), shape portion into a 2-inch-long oval on a floured surface. Roll up tightly, starting with a long edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place roll, seam side down, on a baking sheet coated with cooking spray.
Repeat procedure with remaining dough portions, placing 12 rolls on each of 2 baking sheets. Sift 2 tablespoons flour over rolls to lightly coat. Cover rolls and let rise 45 minutes or until doubled in size.
Preheat oven to 350°.
Bake at 350° for 10 minutes with 1 baking sheet on the bottom rack and 1 baking sheet on the second rack from the top. Rotate baking sheets; bake an additional 10 minutes or until rolls are browned on bottom, lightly browned on top, and sound hollow when tapped. Remove from pan; cool on wire racks.


Multigrain Honey Bread
Ingredients
1/3 cup honey
2 packages dry yeast (about 4 1/2 teaspoons)
4 cups warm water (100° to 110°)
8 cups all-purpose flour, divided
2 cups whole wheat flour
2 cups regular oats
1 cup wheat bran flakes cereal (such as Bran Flakes)
1 cup toasted wheat germ
4 teaspoons salt
Cooking spray

Preparation
Dissolve honey and yeast in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flours into dry measuring cups; level with a knife. Add 7 cups all-purpose flour, whole wheat flour, and the next 4 ingredients (whole wheat flour through salt) to yeast mixture; stir well to form a stiff dough. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of the remaining all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough.)
Punch the dough down; cover and let rest 5 minutes. Divide in half. Working with one portion at a time (cover remaining dough to prevent drying), roll each portion into a 15 x 8-inch rectangle on a floured surface. Roll up each rectangle tightly, starting with a short edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place rolls, seam sides down, in 2 (9 x 5-inch) loaf pans coated with cooking spray. Cover and let rise 45 minutes or until doubled in size.
Preheat oven to 350°.
Uncover dough; bake at 350° for 40 minutes or until loaves are browned on bottom and sound hollow when tapped. Remove from pans; cool on wire racks.


Whole Wheat Cinnamon Rolls
Ingredients
Dough:
1 1/2 packages dry yeast (about 3 1/4 teaspoons)
3/4 cup warm fat-free milk (100° to 110°) $
1/4 cup warm water (100° to 110°)
1/4 cup butter, softened $
1/4 cup honey
1/2 teaspoon salt
1 1/2 teaspoons fresh lemon juice
1 large egg
1 large egg white
11.25 ounces all-purpose flour (about 2 1/2 cups), divided
7 ounces whole-wheat flour (about 1 1/2 cups)
Cooking spray

Filling:
1/4 cup packed brown sugar
1 1/2 tablespoons ground cinnamon
1/8 teaspoon ground nutmeg
1/3 cup raisins
Glaze:
3/4 cup powdered sugar, sifted
3/4 teaspoon vanilla extract
5 teaspoons fat-free milk

Preparation
1. To prepare dough, dissolve yeast in warm milk and 1/4 cup warm water in a large bowl; let stand 5 minutes or until foamy. Add butter and next 5 ingredients (through egg white); stir well. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Add 2 cups all-purpose flour and whole wheat flour, stirring until a soft dough forms. Turn dough out onto a floured surface.
2. Knead until smooth and elastic (about 8 minutes); add enough of remaining 1/2 cup all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; roll into a 16 x 12-inch rectangle on a floured surface. Coat surface of dough with cooking spray.
3. To prepare filling, combine brown sugar, cinnamon, and nutmeg; sprinkle over dough, leaving a 1/2-inch border. Sprinkle raisins over dough, pressing gently into dough. Roll up rectangle tightly, starting with a long edge, pressing firmly to eliminate air pockets; pinch seam to seal. Cut the dough into 16 rolls. Place the rolls, cut sides up, in a 13 x 9-inch baking pan coated with cooking spray. Cover and let rise 45 minutes or until doubled in size.
4. Preheat oven to 375°.
5. Uncover rolls. Bake at 375° for 22 minutes or until lightly browned. Cool in pan on a wire rack.
6. To prepare glaze, place powdered sugar and vanilla in a small bowl. Add 5 teaspoons milk, 1 teaspoon at a time, stirring to form a thick glaze. Drizzle glaze evenly over rolls.