Family Meals Matter: Enjoy Italian-American Heritage month with these family recipes

Happy Columbus Day! The famed explorer set foot in America in 1492. Today, there are over 26 million Americans of Italian descent living in the United States, so you'll have plenty of company in celebrating October as National Italian American Heritage Month.

Gather together your favorite paesanos for a hearty family meal of Italian Bean and Grain Soup, Chicken Italienne and Suisse Mocha Tiramisu. Continue the theme throughout the week with healthier versions of Italian favorites like Cheesy Tomato Basil Chicken Breasts, Skinny Alfredo Pasta, Artichokes Parmesan and Cappuccino Granita. Register for free at MealsMatter.org to add these and other healthy recipes to your family's own personalized meal plan and shopping list.

"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning Web site, Meals Matter (www.mealsmatter.org), sponsored by Dairy Council of California. Healthy Eating Made Easier.

FEATURED FAMILY MEAL

Italian Bean & Grain Soup

1 tbsp extra-virgin olive oil

1 medium onion, finely chopped

1 medium carrot, finely chopped

1 stalk celery, finely chopped

1/3 cup loosely packed fresh flat-leaf parsley, chopped

2 teaspoons finely chopped fresh basil

1 clove garlic, minced

1 14-1/2 ounce can diced tomatoes (not drained)

4 cups chicken broth, homemade or reduced-sodium canned

1/2 cup farro or pearl barley

1 14-1/2 ounce or 19-ounce can cannellini beans, rinsed

Freshly ground pepper to taste

2 tbsp freshly grated Parmesan cheese

1. Heat oil in a 4 to 6 quart Dutch oven or soup pot over medium-high heat. Add onion, carrot, celery, parsley, basil and garlic; cook, stirring often, until the onion and carrot begin to soften, 3 to 4 minutes. Add tomatoes and broth; increase heat to high and bring to a boil. Add farro (or barley) and beans. Season with pepper.

2. When the soup returns to a boil, reduce heat to medium-low and simmer, stirring occasionally, until the grain is tender, 30 to 35 minutes for farro or 40 to 45 minutes for barley. Sprinkle each serving with cheese.

Chicken Italienne

1 lb chicken cut up — bite size pcs

1 Small can tomato Sauce

1 cup milk

2 tablespoon Italian seasoning

1 teaspoon garlic powder

1 teaspoon seasoning salt

1 teaspoon pepper

2 tablespoon butter

1 tablespoon flour

3 tablespoon water

In large pot brown chicken in butter. Add in tomato sauce, milk, Italian seasoning, garlic powder, seasoning salt, and pepper.

Simmer for 20 minutes. Mix flour and water together then add to chicken mixture to thicken. Serve over rice.

Suisse Mocha Tiramisu

1/3 cup sugar-free, fat-free Suisse mocha flavor, divided

2 tablespoon hot water

1 package (3 oz) ladyfingers, split

2-1/2 c cold fat-free milk, divided