Circle - Family circle healthy family dinners: more than 200 good-for-you recipes

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Includes index. ISBN 978-0-470-94502-5 (pbk.); 978-1-118-11941-9 (ebk.);
978-1-118-11942-6 (ebk.); 978-1-118-11943-3 (ebk.) 1. Dinners and dining. 2. Cookbooks. I.

Family circle (Mount Morris, Ill.) TX737.F2237 2011 641.5--dc22 2010045227 Family Circle Healthy Family Dinners Editor in Chief: Linda Fears Food Director: Regina Ragone Senior Food Editor: Julie Miltenberger Contributing Writer: Georgia Downard John Wiley & Sons, Inc. Publisher: Natalie Chapman Associate Publisher: Jessica Goodman Senior Editor: Linda Ingroia Production Director: Diana Cisek Production Editor: Abby Saul Manufacturing Manager: Tom Hyland Design Director: Ken Carlson, Waterbury Publications, Inc. Associate Design Director: Doug Samuelson, Waterbury Publications, Inc. Production Assistants: Mindy Samuelson, Waterbury Publications, Inc. Cover photo recipe:

letter from the editor

This didnt mean desserts were out of the question, but it was either ice cream or a cake or pie my dad bought from the local bakery. My parents allowed us kids free reign over one food: breakfast cereal. Our cabinet resembled the shelf in Seinfelds kitchen, with at least a half dozen varietiesincluding Frosted Flakes and Capn Crunch (my favorite). I think their theory was that if we liked our cereal, wed get some nutrition and a serving of milk. While I found the restrictions irritating at the time, they did make an impact. Ive been raising my kids the same way: lots of fresh fruits and veggies (organic whenever possible), home-cooked dinners (with occasional takeout), no soda, limited processed foods, and any cereal they like (yes, even Frosted Flakes and Capn Crunch).

As a result, my kidswho are now 13, 18, and 20are really healthy eaters who dont have much of a sweet tooth. They drink milk or water with meals (at least at home) and generally make good eating choices when at school or a restaurant. At Family Circle , we try to extend this message to our readers as well. We know there will always be times to indulge in our favorite treatsafter all, were only human. However, we want families to know that making good choices doesnt have to be boring or ultra-time consuming. Linda Fears, Editor In Chief

introduction

Wherever we look nowadays there are constant reminders that a well-balanced diet, along with regular exercise, enhances physical and mental well-being. But for many of us the term eating healthy implies depriving yourself in some way. At Family Circle magazine we do not believe that you should ever be asked to give up your favorite foods. That is why Healthy Family Dinners celebrates the joy of eating delicious foodall foods. Theres no sacrificing here because we know that enjoying a wonderful meal is one of lifes greatest pleasures. For me personally, cooking healthy, nutritious, delicious dishes has always been a way of life.

I learned early from my momwho was a dietitian and great cookthat the key to creating healthy meals was using flavorful, fresh ingredients (lots of vegetables, good fats, herbs, legumes and lean protein) and the right cooking techniques (for instance, sauting in minimal amounts of oil, grilling and roasting). I brought that philosophy to the way we approach food here at Family Circle. When I first joined the staff of the magazine a little over 20 years ago the trend toward lighter cooking was just beginning. Back then, it was all about eliminating as much fat as possible from a recipe. But over time we learned that this wasnt as beneficial as we thought it would be as it required substituting sugar for the lost fat. In the end, it didnt help any of our waistlines long-term.

Luckily, our understanding has improved over the years. The latest nutrition research shows us that a diet high in fruits and vegetables, small amounts of animal protein and less processed foods is best, but when you are cooking for a family on a budgetboth of time and moneythis is easier said than done. We at