Healthy meals to get families back to the table

My newest book (17th!) ,titled Rose Reisman’s Family Favorites has just hit the stores.

I’m so excited about this book because it addresses what we all have to be more aware of and that’s bringing our families back to the table to “break bread.”

Our rising obesity, diabetes type 2, heart and stroke disease and certain cancers are directly related to how we eat and we are now finding that our children are paying the price. One in four children today are overweight or obese and already have symptoms of high blood pressure, high cholesterol and borderline diabetes type 2. We can change all of that by getting back to our kitchens and cooking delicious, simple and healthier meals. I know this book will benefit everyone.

Here are a few of my favorite family meals:

Mushroom and Spinach Miniature Lasagna Rolls
Prep time: 20 minutes
Cook time: 45 minutes
Instead of making the usual lasagna, in which leftovers often seem to go to waste, I opted for this version. I love the idea of rolling cooked lasagna sheets to make individual servings. This is a great vegetarian dish that has all the nutrients you need.
Serves 4

Ingredients:
• 8 lasagna noodles
• 2 tsp vegetable oil
• 1 1/2 cups finely chopped onion
• 2 tsp finely chopped garlic
• 3 cups chopped mushrooms
• 4 cups fresh baby spinach
• 3/4 cup light ricotta (5%)
• 2/3 cup shredded mozzarella cheese
• 1/3 cup grated Parmesan cheese
• 1/2 tsp Dijon mustard
pinch of salt and pepper
• 1 1/3 cups tomato sauce (or store-bought spaghetti sauce)
• 3 Tbsp shredded mozzarella cheese

Method:

1. Preheat the oven to 400°F.

2. Bring a large pot of water to a boil. Add the lasagna noodles and cook for about 8 minutes or until the noodles are just tender, stirring often but carefully. Drain and rinse with cold water. Set aside.

3. Lightly coat a large, nonstick skillet with cooking spray, add the oil and set over medium-high heat. Add the onion and garlic and sauté for 5 minutes. Add the mushrooms and sauté for 5 more minutes or just until the mushrooms are no longer wet. Add the spinach and allow the spinach to wilt, about 3 minutes. Remove the skillet from the heat and add the ricotta, mozzarella and Parmesan cheeses, mustard, salt and pepper.

4. Place the mixture in the bowl of a food processor and pulse on and off until it is uniformly chopped.

5. Pour 1 cup of the tomato sauce into a 9- x 13-inch or 11- x 7-inch casserole dish. Spread about 1/4 cup of the cheese mixture along the length of each sheet. Roll up each noodle and cut in half. Place in baking dish with the ruffled side of lasagna facing up. Pour the remaining 1/3 cup of the tomato sauce over and sprinkle with the grated mozzarella cheese. Cover with foil and bake for 20 to 25 minutes or just until heated through and the cheese is melted. Serve hot.

Sweet ’n Sour Chicken Meatballs with Rice
Prep time: 20 minutes
Cook time: 30 minutes
Create your own healthy Asian fare at home. By using ground chicken, you reduce the calories, fat and cholesterol of regular ground beef, but feel free to substitute any meat of your choice for the chicken. I like to use the Heinz style of sweet chili sauce for this recipe, since it’s not as spicy as Asian chili sauce.
Serves 6

Ingredients:
• 12 oz ground chicken
• 1/4 cup finely chopped onion
• 2 Tbsp ketchup
• 5 Tbsp seasoned dry breadcrumbs
• 1 egg
• pinch of salt and pepper
• 2 tsp vegetable oil
• 2 tsp finely chopped garlic
• 1/2 cup chopped onion
• 1/2 cup diced red bell pepper
• 2 cup diced green bell pepper
• 1 1/2 cups tomato juice
• 2 cups pineapple juice
• 1/2 cup sweet chili sauce (Heinz)
• 2 Tbsp brown sugar
• 1 Tbsp cornstarch
• 1 cup white rice
• 1 cup water
• 1/2 cup diced pineapple (fresh or canned)
• 3 Tbsp chopped parsley

Method:

1. In a bowl, combine the chicken, onion, ketchup, breadcrumbs, egg and salt and pepper and mix well. With wet hands, form the meatballs, using about 1 Tbsp of the mixture for each. Place on a plate and set aside.

2. In large saucepan, heat the vegetable oil over medium heat. Add the garlic and onion and cook just until softened, about 3 minutes. Add the bell peppers and cook for another 4 minutes. Add the tomato and pineapple juices, chili sauce, brown sugar, cornstarch and meatballs. Cover, reduce the heat and simmer for 25 minutes, or until the meatballs are cooked through.