Father's Day the Healthy Way

Father's Day is coming up which means it's time to fire up the grill, pull up the lawn chairs, and enjoy a healthy dinner. Here are a simple, easy to make, and tasty appetizer, entree, and dessert to celebrate!


Antipasti Pasta Salad


The antipasti (premeal) pasta salad is a healthy, yet delicious. It is the perfect start to the perfect night.

Makes: 6 servings
Serving size: about 1 1/3 cups each
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS
Dressing
1/4 cup extra-virgin olive oil
1/4 cup reduced-sodium chicken broth
1/4 cup red-wine vinegar
3 tbsp chopped fresh marjoram
2 tbsp finely chopped shallots
1/4 tsp freshly ground pepper
Pasta Salad
6 oz (2 1/2 cups) whole-wheat medium shells
2 cups thinly sliced fennel bulb
1 cup diced bell pepper
1 cup quartered canned artichoke hearts
1 cup canned cannelloni beans, rinsed
1/2 cup cubed salami
5 tbsp chopped pepperoncini
Freshly ground pepper to taste

PREPARATION

1. To prepare dressing: Combine oil, vinegar, marjoram, shallots, salt & pepper in a jar with a tight-fitting lid. Shake until well combined (or whisk in a bowl).
2. To prepare pasta salad: Cook past in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add fennel, bell pepper, artichoke hearts, beans, salami, cheese, pepperoncini, pepper, & the dressing; toss to coat.

TIPS
If you want to make it ahead, cover & refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

NUTRITION FACTS
Per serving: 298 calories; 14 g fat; 11 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 11 g protein; 7 g fiber; 535 mg sodium; 269 mg potassium
Nutrition Bonus: Vitamin C, Vitamin A

Grilled Beef Tenderloin & Escarole


Simple to make and good to eat, any father would enjoy this delectable, mouthwatering entree.

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS
1 cup grape tomatoes
2 tbsp extra-virgin olive oil, divided
2 tbsp finely shredded Parmesan cheese, divided
1 tbsp balsamic vinegar
1 tbsp chopped fresh basil
3/4 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1 clove garlic, minced
2 large heads escarole or romaine lettuce, outermost leaves removed
1 lb beef tenderloin (filet mignon) or sirloin steak, trimmed & cut into 4 steaks, 1-1/2 inches thick

PREPARATION

1. Preheat grill to medium-high.
2. Place tomatoes, 1 tbsp oil, 1 tbsp Parmesan, vinegar, basil, 1/4 tsp salt & 1/4 tsp pepper in a food processor or blender; pulse until coarsely chopped. Set aside. Combine the remaining 1 tbsp oil and garlic in another small bowl.
3. Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture & sprinkle with 1/4 tsp salt. Season both sides of steak with the remaining 1/4 tsp salt & 1/4 tsp pepper. Pat the remaining 1 tbsp Parmesan onto both sides of the steak.
4. Oil the grill rack. To oil the grill rack: oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.
5. Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8-12 minutes total for medium.
6. Cut the root ends off the escarole (or romaine) & discard. Chop the leaves into bite-size pieces. Serve the steak & grilled greens drizzled with the reserved tomato vinaigrette.

NUTRITION FACTS
Per serving: 302 calories; 16 g fat; 78 mg cholesterol; 11 g carbohydrates; 30 g protein; 8 g fiber; 601 mg sodium; 1299 mg potassium.
Nutrition Bonus: Vitamin A, Folate, Vitamin C, Iron, Calcium

Raspberry-Chocolate Chip Frozen Yogurt



The tart raspberries combined with rich chocolate creates a sweet and pleasant ending to the Father's Day meal.

Makes: 8 servings, 1/2 cup each (1 quart)
Active Time: 5 minutes
Total Time: 35 minutes

INGREDIENTS
3 cups fresh or frozen (not thawed) raspberries
2 cups low-fat plain yogurt
1/3 cup sugar
1 1/2 tsp vanilla extract
1/2 cup chocolate chips, preferably mini

PREPARATION

1. Place raspberries, yogurt, sugar, & vanilla in a food processor and process until smooth.
2. Transfer the mixture to an ice cream maker. No ice cream maker? See below.
3. Freeze according to manufacturer's directions, or until desired consistency. Add chocolate chips during the last 5 minutes of freezing.
4. Transfer to an airtight container & freeze until ready to serve.

No Ice Cream Maker? No Problem!
Pour the mixture into a 9-by-13-inch pan & place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2-6 hours (using frozen berries will shorten the freezing time).

TIPS
If you want to make it ahead of time, store in an airtight container in the freezer for up to 1 week. Let stand at room temperature for about 30 minutes before serving.

NUTRITION
Per serving: 147 calories; 4 g fat; 4 mg cholesterol; 25 g carbohydrates; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.
Nutrition Bonus: Vitamin C, Calcium

Show your dad just how much you care by cooking him a delicious and healthy dinner option this Father’s Day!