Hard Rock Cafe's Alfredo Sauce

Yield: 18 cups

1 gallon heavy cream
2 Tbs dry basil
2 Tbs dry oregano
1 1/2 tsp freshly-ground white pepper
1 tsp salt
2 Tbs chicken base
3 tsp ground nutmeg
2 cups Parmesan cheese
6 oz roux, at room temperature


Place heavy cream, spices and chicken base in the steam kettle. Mix with a wire whip to blend well. Bring to a boil. Stir in the Parmesan cheese. Continue stirring until the cheese is completely melted. Add the roux and continue stirring until it is totally incorporated. Continue to heat the Alfredo sauce until it thickens, approximately 10 minutes. Remove from heat.

Tips & Tricks:
Freeze leftovers for later use.

Suggested Serving:
Serve with Hard Rock Cafe' Chicken Penne Pasta, or over noodles, cannelonni, or in your favorite Alfredo dish.

Hard Rock Cafe's Blackened Chicken Penne Pasta

Yield: 5 servings

5 oz chicken breast, marinated
1 Tbs Cajun chicken seasoning
10 oz penne pasta
6 oz Hard Rock Cafe's Alfredo Sauce,
2 oz fresh spinach leaves
2 oz tomatoes, diced
1 Tbs Parmesan parsley
5 slices garlic toast

Season both sides of marinated chicken breast with Cajun chicken seasoning. Grill chicken to an internal temperature of 165 degrees. Slice chicken on the bias to yield 5 or 6 pieces.Place penne pasta and Alfredo sauce in 2-quart Cambro (The sauce should be added cold). Place lid on top and microwave for 1 minute. Swirl pasta and sauce to coat mixture evenly. Microwave for 1 minute or to an internal temperature of 140 degrees.Remove lid and add fresh spinach leaves and diced tomatoes. Replace lid and swirl mixture to achieve even consistency. Remove top and unload Cambro into large bowl. Top pasta with chicken. Sprinkle Parmesan parsley over chicken and pasta. Cut toast on the bias and place on rims of bowl.

Skillet Sausage and Rosemary Potatoes

Prep: 20 minutes
Yield: 6 servings

1 tbs extra virgin olive oil
3 cups diced red potatoes
1 small onion, diced
1 lb pork sausage
1/2 tsp dried rosemary
1/2 tsp rubbed sage
2 tbs chopped parsley (fresh)
salt & pepper to taste

Heat oil in a large skillet over medium high heat. Add potatoes and cook until slightly brown, about 7 minutes, stirring occasionally. Add onion, cook until tender. Add crumbled sausage; cook until browned. Add spices, salt & pepper, cook and stir until well blended.

How kids can help:
Kids can help measure & dump ingredients.

Suggested Sides:
Fresh fruit & cottage cheese.

Chicken & Corn Chili (with vegetarian alternative)

This recipe is courtesy of Rapunzel from Rapunzel's Castle.

Makes: 6 servings
Prep: 10 minutes
Cook: Slow-cook for 4 hours on HIGH, 6 hours on LOW

Ingredients

* 1 large onion, chopped
* 1 pound boneless, skinless chicken breasts
* 2 cups low-sodium chicken broth
* 1 green pepper, seeded and chopped
* 1 jalapeno chile, seeded and chopped
* 1-3/4 teaspoons ground cumin
* 1/2 teaspoon cayenne pepper
* 3/4 teaspoon salt
* 1 can (14.5 ounces) diced tomatoes with jalapenos, drained
* 1-1/2 cups frozen corn, thawed
* 2 cans (15 ounces each) cannellini beans, drained and rinsed
* 2 tablespoons stone-ground cornmeal
* Shredded Monterey Jack cheese

Directions

1. In a 5- to 6-quart slow cooker, combine onion, chicken, low-sodium broth, green pepper, jalapeno, 1-1/2 teaspoons of the cumin, 1/4 teaspoon of the cayenne and 1/4 teaspoon of the salt. Cover and cook on HIGH for 4 hours or LOW for 6 hours.

2. Remove the chicken to a cutting board and allow to cool slightly. Shred the chicken and return it to the slow cooker with remaining 1/4 teaspoon each of the cumin and cayenne, and the tomatoes, corn and beans. Gently mash some of the beans against the side of the bowl to thicken the chili. Stir in the cornmeal and the remaining 1/2 teaspoon salt. Let sit a few minutes to soften the cornmeal. Serve sprinkled with a little of the Monterey Jack cheese.

Tips & Tricks:
I substituted vegetable broth for the chicken, Morningstar Farms Chick'n Strips for the real thing so that the vegetarians will enjoy it as well as the carnivores.

Salsa Chicken

Yield: 4 servings
Prep: 15 minutes

4 Chicken Breasts, grilled
1 cup salsa
3/4 cup grated cheddar cheese

Place chicken in a baking dish and top each with 1/4 cup salsa. Sprinkle with grated cheese & bake until cheese is bubbly.

Tips & Tricks:
Make extra chicken & reserve 4 breasts to make this recipe later in the week. This is super easy & delicious! Experiment with different types of cheese. Bagged salad & boughten or leftover rolls make this a meal that is ready with minimal prep.

Suggested Sides:
Green Salad & Rolls.

Holiday Wassail

Prep: 30 minutes
Yield: About 20 cups

1 gallon apple cider
27 whole cloves
8 cinnamon sticks
1 quart pineapple juice
1 can (6 ounce) frozen orange juice concentrate

Put all ingredients in a crock pot & simmer for 30 minutes. Serve hot.

Tips & Tricks:
Garnish each mug with a slice of orange. You can even toss quartered citrus fruits into the crock pot, peels & all.

Pumpkin Penne Pasta

Prep/Total Time: 30 minutes

Yield: 6 servings

Salt
1 pound whole wheat penne rigate
2 tablespoons olive oil
3 shallots, finely chopped
3 cloves garlic, grated
2 cups chicken broth
One 15-ounce can pure pumpkin puree
1/2 cup heavy cream
1 teaspoon hot pepper sauce
2 pinches ground cinnamon
1 pinch nutmeg
Pepper
7 leaves fresh sage, thinly sliced
Grated parmigiano-reggiano cheese

Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain.

While the pasta is working, in a medium skillet, cook the shallots and garlic in oil until softened, about 5 minutes. Stir in the chicken broth, pumpkin and cream. Add the hot sauce, cinnamon and nutmeg; season with salt and pepper. Lower the heat and simmer until thickened, about 5 minutes. Stir in the sage.

Toss the pasta with the sauce and top with the cheese.

Tips and Tricks

This makes a LOT of pasta, so split the recipe if you're cooking for a smaller crowd. I omitted the sage and used regular Parmesan cheese. I thought the sauce was bland at first, but when topped with cheese, it becomes something special! Next time I will add more cinnamon. I used Ronzini whole grain pasta as well, so this is a high fiber meal.

Make It Healthier

Omit salt. Serve with whole wheat or whole grain pasta.

How Kids Can Help

Measure ingredients. Stir sauce. Older kids can grate cheese.

Tandoori Chicken

Prep: 5 minutes + marinating

Cook: 20 minutes

Yield: 4 servings

4 boneless, skinless chicken breasts

1/2 tsp curry powder

1/2 teaspoon red pepper flakes

1/2 tsp kosher salt

1/4 tsp ground ginger

1/4 tsp paprika

1/4 tsp ground cinnamon

1/4 tsp turmeric

2 Tbsp water

Mix the last seven ingredients together to make a paste. Rub paste into chicken and let sit 20 minutes. Grill over medium heat until cooked through.

Tips and Tricks

The paste turned out to be more watery, so I just poured it over the chicken and let it sit in a bowl. I also cooked the chicken in a skillet, but if you do this, I'd add a little oil too, because I didn't at first and I set off the smoke detector.

Make It Healthier

Reduce or omit salt.

How Kids Can Help

Measure spices. Pour over chicken.

Chocolate Candy Cane Cookies

Prep: 30 minutes
Bake: 10-15 minutes per batch
Yield: 52 cookies


1 pkg. (8 oz.) cream Cheese, softened
3/4 cup (1-1/2 sticks) butter, softened
1 cup sugar
2 tsp. vanilla
2-1/2 cups flour
1/2 tsp. baking soda
4 squares semi-sweet baking chocolate, melted
1 pkg. (6 oz.) white baking chocolate
12 hard peppermint candies, crushed


Beat cream cheese, butter, sugar and vanilla in large bowl with electric mixer on medium speed until well blended. Add flour and baking soda; mix well. Blend in semi-sweet chocolate.


Shape tablespoonfuls of dough into 52 balls. Roll each ball into 3-inch-long rope. Place, 2 inches apart, on baking sheet, bending top of each slightly to resemble a candy cane.

Bake at 350 for 10 to 12 min. or until lightly browned; cool 5 min. on baking sheet. Transfer to wire racks; cool completely. Microwave white chocolate as directed on package; drizzle over cookies. Sprinkle with crushed candies. Let stand until chocolate is firm.

Tips and Tricks
The dough is easier to shape if you refrigerate it briefly. Crush the candies in a resealable plastic bag to avoid messes. To make these cookies more chocolatey, drizzle additional melted chocolate over the top.
Make It Healthier
Use unsalted butter or trans-fat free spread. Use reduced-fat cream cheese.
To lighten it up, use reduced-fat cream cheese and trans-fat free spread in place of butter.
How Kids Can Help
Older kids can use the mixer. Younger kids can dump ingredients into a bowl, press buttons on microwave and crush candies.

Fajita Quesadillas

These delicious stuffed tortillas can serve as an appetizer, a snack or a main course. Serve them with salsa & sour cream or guacamole, and garnish with fresh cilantro.

Prep: 20 minutes
Yield: 4 Servings

2 tablespoons vegetable oil, divided
1 cup quartered, sliced onion
1 pound boneless, skinless chicken breast halves, cut into thin strips
1 package Taco Seasoning Mix
10 (6-inch) flour tortillas,
2 1/2 cups monterey jack cheese
1/3 cup water
1 cup green or red bell pepper strips
1 medium tomato, peeled & chopped


Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Add onion and bell pepper; cook, stirring occasionally, for 3 to 4 minutes or until vegetables are tender. Add chicken; cook, stirring occasionally, for 4 to 5 minutes or until chicken is no longer pink. Stir in seasoning mix and water. Bring to a boil. Reduce heat to low; Add tomatoes and cook for 3 to 4 minutes or until mixture thickens. Spread 1/2 cup fajita mixture on one tortilla; sprinkle with 1/2 cup cheese. Place second tortilla evenly over mixture. Heat remaining oil in large skillet over medium-high heat. Place quesadilla in skillet; cook for 2 to 3 minutes on each side or until golden brown and cheese is melted. Repeat with remaining ingredients.

Cranberry Cesear Salad

Prep: 10 minutes

Romaine Hearts
Craisins
Ken's Steakhouse Creamy Cesear Salad Dressing
Fresh Grated Parmesean Cheese
Croutons
Grilled Chicken (optional for a main dish salad)

Tear lettuce & toss with salad dressing. Add craisins, chicken, grated cheese & croûtons & toss well.

How Kids Can Help:
Kids can add ingredients to salad & older kids can help toss.

Italian Sausage and Pasta Bake

Prep: 30-40 minutes
Yield: 6 Servings

8 oz ziti or mostaccioli pasta, cooked & drained
1 lb Italian sausage, casings removed, cut into 1/2 inch pieces
2 cloves garlic, minced
1 small onion, chopped
2 bell peppers, cut into 1 inch pieces
1 14 oz can diced tomatoes
1 6 oz can tomato paste
2 tsp dried basil
2 cups shredded Italian Blend cheese

In a skillet, cook sausage over medium heat until browned on all sides. Drain, add onion garlic and peppers. Cook for 5 minutes or until sausage is cooked through and vegetables are crisp-tender, stirring occasionally. Add tomatoes and tomato paste, mix well. Stir in pasta & basil, transfer to a 9x13 baking dish, cover & bake for 20 minutes at 375 degrees. Uncover, top with cheese and bake an additional 5 minutes or until cheese is melted.

Tips & Tricks:
For a colorful dish, use a combination of red, yellow, and/or green bell peppers. Italian blend cheese is a mix of mozzarella, provolone, Parmesan, Romano, fontina and Asiago cheese. You can substitute with a combination of any of these cheeses or just use mozzarella. (I usually just use mozzarella & Parmesan, because that is what I have on hand.)

Make And Freeze: Three Cheese Potatoes

These easy and yummy potatoes are great alongside beef dishes, and leftovers go great with eggs for breakfast!

Prep To Freeze: 15 minutes
Prep/Total Time To Cook: 40 minutes
Yield: 6 servings

5 large potatoes, peeled
1/2-1 cup shredded cheddar cheese
1/2-1 cup shredded Parmesan cheese
1/2-1 cup shredded mozzarella cheese
pepper
1/2 cup milk (Please Note! The milk is only needed when you are ready to cook the dish!)

Using a box grater, grate the potatoes. Place on paper towels and pat until dry. Mix with shredded cheeses and season with pepper to taste.

Place into a gallon size freezer bag and seal, squeezing extra air out. Label bag, then place inside a second gallon size freezer bag and seal. Freeze flat for easier storage.

To Cook: Thaw overnight in the refrigerator. Add 1/2 cup milk to bag and mix contents. Pour contents into a greased baking pan and bake uncovered at 400 for 20 minutes. Stir potatoes, then bake an additional 20 minutes or until golden brown.

Tips and Tricks
Buy preshredded cheese if time is a factor. Block cheese that you shred yourself is cheaper.
Make It Healthier
Use skim or lowfat milk. Use reduced-fat cheddar and part-skim mozzarella.
How Kids Can Help
Older kids can grate the potatoes. Younger kids can stir in the cheeses.

Chocolate Soup and Caramel Cinnamon Toasts

My daughter asked for chocolate soup for dinner tonight. Eris provided this recipe for your enjoyment. It is from Global Gourmet.com.

2 servings, 4 toasts

My version of a dessert soup, this isn't thick, but it's very rich and creamy and absolutely delightful for a Valentine's Day dessert--or if you just want something indulgent in cold weather. Because there are so few ingredients, everything you use must be fresh and of the highest quality. Use the best chocolate you can find, as that is the chief flavoring here. This soup should be made just before serving; you can chop the chocolate in advance, however, and the rest of the preparation is so quick and easy (it's done in the microwave) that you'll have no trouble. If you want to serve this with the optional caramel-cinnamon toasts, make the toasts first, then let them stand at room temperature while the soup is prepared. If you don't want to make the toasts, that's fine, too; serve the soup with a dollop of lightly sweetened whipped cream, with perhaps a plate of fresh raspberries, strawberries, or orange sections on the side.

I like to use bittersweet or semisweet chocolate for this dessert. I have made it successfully with milk chocolate, but the color tends to be rather light, and there's not enough of a real chocolate "hit" for my taste. A nice touch here is to add a couple of spoonfuls of chocolate-hazelnut spread to the chopped chocolate before you add the hot cream, a trick that lends a distinct mellowness. Alternatively, you can add a tablespoon of a compatible liqueur to the soup, just before you divide it among the bowls. Incidentally, you'll need a 12 ounce bowl for each serving, and it's best if your bowls are white or light-colored.

Soup:
4 ounces best-quality bittersweet OR
semisweet chocolate, finely chopped
Few grains salt
1/2 cup whole milk
1/2 cup heavy cream

In small microwaveable bowl, combine finely chopped chocolate and salt. In microwave oven on high power, heat milk and cream in two-cup heatproof liquid measure just until simmering. Pour about one-third of this hot liquid (reserve remainder) over the chocolate. Allow to stand for a minute or two, then stir or whisk gently until smooth. Gradually stir or whisk in remaining milk/cream mixture, blending well. Scrape bottom and sides of bowl with rubber spatula. Reheat soup in microwave at medium (50%) power just until very hot. Divide among bowls. Garnish as desired; serve immediately.

To make without a microwave oven, place chopped chocolate and salt in small heatproof bowl. Heat milk and cream in small saucepan over low heat, stirring occasionally, until very hot. Proceed as directed above. To heat soup until very hot, place bowl over simmering water on low heat (water should not touch bottom of bowl), and stir often until hot. Proceed with hot soup as directed above.

Caramel-Cinnamon Toasts

4 slices firm-textured challah
or other white bread, each about
1/2 inch thick, trimmed of crusts
1-1/2 Tbsp. unsalted butter, softened
1-1/2 Tbsp. firmly packed light brown sugar
A large pinch or two of ground cinnamon

For Frying:
An additional teaspoon of unsalted butter

If you want to get fancy here, you can cut the trimmed bread slices with a cookie cutter; I use a circle that measures 3-1/2 inches in diameter. If you don't want to use a cutter, that's fine, but your trimmed bread slices shouldn't be larger than about 3-3/4 inches on a side.

In small cup, combine softened butter, brown sugar, and cinnamon. with spoon, cream until well-mixed. Divide evenly among bread slices; spread butter mixture on one side of each slice just to the edges.

I recommend a nonstick griddle or frying pan to cook these; it should be large enough to hold all the slices in a single layer. Melt the teaspoon of butter in your griddle/pan over medium heat. Place bread slices, buttered side up, in the pan. Fry 2 to 3 minutes, or until a light golden brown on the underside (check the slices frequently, and move around in the pan if necessary to promote even browning). During this time, the cinnamon mixture on top of the slices will melt--OK. When slices are browned on bottom, flip each over so that the slices are cinnamon mixture side down. Once in contact with the hot griddle/pan, the cinnamon mixture will soon start to bubble and caramelize. Check the slices often, frying only until they are a light golden brown on the cinnamon mixture side (watch carefully--this can take less than a minute!). As you remove the slices to a cooling rack, turn them over so that the side with the cinnamon mixture is now the top again. Let stand while you prepare the soup.

Note:
You can put these on a plate when you remove them from the pan, but if you do the bottoms will become slightly soggy as they stand.

Make And Freeze: Beef Roulade

Prep To Freeze: 15 minutes
Prep/Total Time To Cook: 60 minutes
Yield: 6 servings

1 1/2 pounds flank steak, pounded 1/2 inch thin
3 Tbsp garlic cream cheese
1/2 cup panko (Japanese bread crumbs)
1/2-1 cup frozen spinach, thawed and squeezed dry
1/2 cup sundried tomatoes
1/4 teaspoon black pepper
1/2 teaspoon garlic powder

Spread the flank steak out flat. Spread the cream cheese over the meat, then sprinkle the spinach, sundried tomatoes, panko, garlic powder and pepper over the cream cheese. Starting with a long side, roll the meat up and secure with cooking string.

Place into an aluminum baking pan and cover. Label and freeze. Use within 2 months.

To Cook: Thaw in refrigerator overnight. Roast at 400 for one hour. Let rest for ten minutes. Cut cooking string with kitchen shears, slice and serve.

Tips and Tricks
To minimize contamination with the raw meat, spread out plastic wrap underneath your meat. Position the cooking string on top of the plastic wrap, then place the steak on top. I use my potato ricer to easily squeeze the spinach dry.
Make It Healthier
Use low-fat cream cheese.
How Kids Can Help
Sprinkle spinach, panko and sundried tomatoes over meat.

Risotto-Style Chicken With Asparagus

This is another freezer meal from Let's Dish.

Prep To Freeze: 10 minutes
Prep/Total Time To Cook: 20 minutes
Yield: 6 servings

3 cups cooked chicken breast, cubed
1 cup instant rice
3 Tbsp chicken base
2 teaspoons minced garlic, or 2 cloves, finely chopped
1/4 to 1/2 tsp black pepper
2 Tbsp olive oil
1 cup fresh asparagus, chopped into 1/2 inch pieces
1 cup chopped red bell pepper
3/4 cup shredded Parmesan cheese
1 cup bacon, cooked and crumbled
4 ounces cream cheese (Let's Dish provided small packets like you might see at a bagel shop)

Place the chicken, rice, chicken base, garlic, pepper and olive oil into a gallon size freezer bag. Seal the bag, making sure to squeeze the air out. Mix the contents.

In another small bag (sandwich size), combine the asparagus, red bell pepper and cheese. Seal and mix.

Place the bacon in another sandwich bag and seal. If you are not using a premeasured packet of cream cheese, wrap the correct quantity in foil.

Place the chicken bag, the vegetable bag, the bacon bag, and the cream cheese into another gallon size freezer bag. Label and seal. Freeze flat for storage. Use within two months.

To Cook: Set the cream cheese out to soften while you cook the rice mixture. Place the frozen rice mixture into a skillet or wok. Add two cups water to the empty bag, shake it to remove any residue, then pour the water into the skillet. Reduce heat, cover and cook for 20 minutes or until rice is cooked. Stir cream cheese and contents of the vegetable bag into the rice mixture. Cook for 5 minutes or until cream cheese is melted and asparagus is tender. Sprinkle with bacon before serving.

Tips and Tricks
This recipe is easily divided into two meals, just cut the ingredients in half and make two sets of everything. If asparagus is not in season, substitute broccoli or green beans. The directions advise leaving the rice mixture frozen, but it was so solid, I let it sit out to thaw a little before cooking. Chicken base can be found with the chicken bouillon at the grocery store, but if you don't wish to use this, try a combination of chicken bouillon, cornstarch and parsley. To make this dish vegetarian, use vegetable base, and replace the chicken with sliced mushrooms and water chestnuts.
Make It Healthier
Use brown rice. Use fat-free or reduced-fat cream cheese.
How Kids Can Help
Kids can measure the water and sprinkle the bacon on top.

Nutrition Facts
one serving equals
Calories 358
Fat Cal. 127
Total Fat 14g
Sat. Fat 4.9g
Trans Fat 0g
Cholest. 72mg
Sodium 404mg
Total Carb 29.3g
Dietary Fiber 1.5g
Protein 28.4g

Fusilli with Yellow Tomato Sauce

Prep: 10 minutes
Yield: 4 servings

1/2 cup butter
1 medium onion, chopped
2 cloves garlic, minced
1 1/2 pounds yellow cherry tomatoes, halved
1/3 cup chopped basil leaves
16 oz fusilli (spiral pasta) cooked & drained
grated parmesean cheese

In skillet melt butter over medium heat and cook onion & garlic, stirring occasionally until softened. Stir in tomatoes and cook, stirring occasionally 5 minutes or until tomatoes soften but do not lose shape, and sauce thickens slightly. Stir in basil and salt & pepper to taste. Toss with hot fusilli and sprinkle with cheese.

Tips & Tricks:
In a pinch, use dried garlic & basil. Red tomatoes can be used in place of yellow, and if you don't have fusilli, try linguine.

Make it Healthier:
Use smart balance margarine to lower saturated fat & cholesterol.

Yummy Ways To Prepare Veggies

My son is super picky, and he went through a phase where he didn't want to eat any vegetables at all. Luckily, it was short lived and he eats much better now, but there are still some veggies he won't eat.

Many kids and a lot of adults fall short of the eight servings of vegetables recommended by nutritionists, and one of the biggest reasons is because people don't like the way vegetables taste. Fortunately, there are easy ways to dress up those same old carrots. Here are some ideas from Prevention magazine for preparing vegetables so they taste good, yet maintain their healthfulness.

POTATOES

Twice baked potatoes with broccoli: Scoop the flesh out of baked potatoes, mash with steamed broccoli and cottage cheese, then stuff filling back into skin.

Low-fat potato salad: Toss steamed, quartered new potatoes with green beans and dress with honey mustard and olive oil.

Gnocchi: Check the refrigerated section at the grocery store for these pasta made with potatoes. Serve with steamed peas and pesto.

If you don't like potatoes, try cauliflower. The texture is similar, and it makes a great base for cream soups.

CARROTS

Honey Carrots: Steam carrots until just tender. Add butter and honey for a sweet side dish.

Sandwich Topping: Finely shred carrots and mix with peanut butter, then spread on whole grain bread for a crunchy sandwich.

Carrot fries: Slice carrots lengthwise and coat with olive oil, salt and pepper. Roast at 450 for 30-40 minutes for a nutritious twist on french fries.

If you don't like carrots, try butternut squash. This vegetable becomes sweeter when you cook it. Or slice it and toss it into stews, soups or pasta dishes.

TOMATOES
Insalata caprese: Serve sliced tomatoes with fresh mozzarella and fresh basil. Drizzle with olive oil and balsamic vinegar.

Roasted Tomatoes and Chicken: Quarter plum tomatoes, coat with olive oil, salt and pepper and roast at 400 for 20 minutes. Serve over grilled chicken.

Southwestern rice: toss brown rice with canned diced tomatoes and chilies. Serve with shredded cheese.

If you don't like tomatoes, try red bell peppers. Serve raw with dip, or roast with onions, or puree to add to sauces.

BROCCOLI
Dips: Microwave florets until tender and serve with ranch dressing or melted cheddar cheese.

Vegetable salad: Microwave florets and let cool, then combine with grape tomatoes, lemon juice and olive oil.

Pasta Salad: Combine florets with penne pasta and chicken tenders, then top with marinara sauce and red pepper flakes.

If you don't like broccoli, try asparagus. Wrap asparagus in chicken breasts and bake, or chop and steam, or coat in olive oil and roast.

CORN
Polenta: Top cooked polenta with marinara sauce and mozzarella cheese.

Chicken salad: Steam frozen corn, cool and combine with black beans, cooked chicken, scallions, olive oil, lime juice and garlic powder.

Creamed corn: Mix frozen corn with canned cream corn, bake until set and sprinkle with cheese.

If you don't like corn, try peas. Add to rice for a colorful side dish, or toss into soups and stews.

Coconut Curry Rice With Shrimp

Last week, I wrote a post on my family site about food preparation places like Let's Dish, at which you prepare and freeze 4, 8 or 12 meals. My husband and I had fun, and so far, we have eaten two of the meals we prepared. The food is tasty, so I decided to try and deconstruct the recipes so our readers can try them at home.

Prep To Freeze: 10 minutes
Prep/Total Time To Cook: 25 minutes
Yield: 6 servings

one pound peeled and deveined shrimp
one cup instant brown rice
one cup canned garbanzo beans, rinsed and drained
1 cup baby peas
1 cup baby corn
2-3 tablespoons vegetable base
1 cinnamon stick
3 TBSP dried chilies
1TBSP curry powder
1/2-1 cup shredded coconut
1/4 stick butter or margarine

In a gallon size freezer bag, combine all ingredients. Seal bag and turn to coat. Be sure to squeeze all the air out of the bag. Label with the date and contents, then place bag into another freezer bag. Freeze flat for easier storage.

To Cook: Place contents of bag into a skillet and add 1 1/2 cups water. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, or until shrimp is cooked through and rice is tender.

Tips and Tricks
The amount of curry powder and chilies will depend on how spicy you like your food. Add more or less to customize the dish to suit your family's tastes. Vegetable base is usually found with the bouillon in major grocery stores, but you can try making your own with vegetable bouillon, dried parsley and cornstarch. If you don't have whole cinnamon sticks, add a dash of ground cinnamon. The instructions said to leave the dish frozen, but it was a huge, hard block, so I left it on the countertop for about half an hour to soften up. This dish makes a lot once the rice cooks up, so use either a very large skillet or a wok. Place the contents of the bag in the skillet, then add the water to the empty bag, so you use all the spices.
Make It Healthier
Use low sodium base or bouillon.
How Kids Can Help
Kids can add the rice mixture to the skillet and measure the water.

Nutrition Facts
One serving equals:
Calories 358
Fat Cal. 127
Total Fat 14g
Sat. Fat 4.9g
Trans Fat 0g
Cholest. 72mg
Sodium 404mg
Total Carb 29.3g
Dietary Fiber 1.5g
Protein 28.4g

Chili Cranberry Chicken

Yield: 4-6 servings
Prep: 30 minutes

1/2 cup chili sauce
1/2 cup whole berry cranberry sauce
2 Tbs orange marmalade
1/8 tsp ground allspice
4-6 boneless skinless chicken breast halves
2 tsp extra virgin olive oil

Combine the first four ingredients; set aside. In a large skillet, slowly brown chicken on both sides in oil. Pour chili sauce mixture over chicken, simmer uncovered for 8-10 minutes or until chicken is cooked and sauce is of desired consistency. Turn and baste occasionally.

Suggested sides:
Steamed zuchini & fresh bread.

Spinach Omelt Brunch Roll

Prep: 20 minutes

Cook: 15 minutes

Yield: 8 servings

2 cups egg substitute
4 eggs
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/4 cup chopped red onion
1 teaspoon Italian seasoning
5 turkey bacon strips, diced and cooked, divided
1 pound sliced fresh mushrooms
2 teaspoons canola oil
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

Line a 15-in. x 10-in. x 1-in. baking pan with parchment paper; coat paper with cooking spray and set aside. In a large bowl, whisk the egg substitute, eggs, salt and pepper sauce. Stir in the spinach, onion, Italian seasoning and 1/4 cup bacon.

Pour into prepared pan. Bake at 375° for 15-20 minutes or until set. Meanwhile, in a large nonstick skillet, saute mushrooms in oil for 6-8 minutes or until tender. Drain on paper towels; blot to remove excess moisture. Keep warm.

Turn omelet onto a work surface; peel off parchment paper. Sprinkle omelet with mushrooms and 3/4 cup cheese; roll up jelly-roll style, starting with a short side. Place on a serving platter. Sprinkle with remaining cheese and bacon.

Tips and Tricks

I didn't have egg substitute, so I used 8 eggs total. I also used my potato ricer to squeeze the spinach dry. It worked great! I cooked the bacon in the microwave.

Make It Healthier

Use lean bacon. Omit salt.

How Kids Can Help

Kids can push the buttons on the microwave and chop the onions using a food chopper.

Nutrition Facts

1 slice equals 160 calories, 8 g fat (3 g saturated fat), 122 mg cholesterol, 505 mg sodium, 6 g carbohydrate, 2 g fiber, 17 g protein

Diabetic Exchanges

2 lean meat, 1 vegetable, 1/2 fat

Toffee Almond Cookies

This recipe is from PEA's Corner, and I can't wait to try it!


1/4 cup butter, softened
1/2 cup packed brown sugar
1 egg yolk
1 tsp. vanilla extract
1/2 tsp. salt, divided
1 1/2 cups flour
1 1/2 cups butterscotch chips
1/4 cup light corn syrup
2 tbsp shortening
1 tbsp water
1/2 or more slivered almonds

In a large mixing bowl, cream butter and brown sugar. Beat in egg yolk, vanilla and 1/4 teaspoon salt. Stir in flour. Spread evenly into a greased 13 inch x 9 inch x 2 inch baking pan. Bake at 350°F for 18-20 minutes or until lightly browned. Cool slightly.

Meanwhile, in a microwave safe bowl, combine butterscotch chips, corn syrup, shortening, water and remaining salt. Cover and microwave at 50% power until chips are melted, stirring every 30 seconds. Spread over crust. Sprinkle with almonds - lightly pressing into mixture. Refrigerate until set before cutting. Yields about 4 dozen.

Zuchini Tortellini Parmesean

Prep: 40 minutes
Yield: 4 Servings

1 package fresh or frozen cheese tortellini
1/2 lb lean ground beef
1/2 medium onion, finely chopped
2 cloves garlic, minced
1/2 tsp dried oregano
1 26 oz can spaghetti sauce
2 small zuchini
1/3 cup grated parmesean cheese

Cook pasta according to package directions; rinse and drain. While pasta is cooking, brown hamburger with onions, garlic and oregano in a large skillet, drain. Add spaghetti sauce & zuchini, cook 15 minutes or until thickened, stirring occasionally. Arrange half of pasta in a greased 2 quart microwaveable baking dish; top with half each of sauce & cheese. Repeat layers ending with cheese. Cover & microwave on high for 8 to 10 minutes or until heated through, rotating halfway through cooking time.

Tips & Tricks:
Ravioli or another filled pasta can be used in place of tortellini. Precrushed garlic or garlic powder can be used in place of garlic cloves. This recipe can be doubled & frozen, or can be made ahead, refrigerated & heated just before serving.

Savory Chicken Salad

Prep: 15 minutes
Yield: 4-6 Servings

1/2 cup mayonnaise
1/4 cup mango chutney (optional)
2 cups diced cooked chicken
1/2 cup halved red grapes
1/2 cup finely chopped celery
2 tbs finely chopped red onion
Romaine leaves
Toasted Almond slices.

In blender combine mayo & chutney until smooth. In medium bowl combine remaining ingredients with mayonnaise mixture. Season if desired with salt & pepper. Serve on lettuce & garnish toasted almond slices.

Tips & Tricks:
Use rotisserie-cooked chicken or packaged cooked chicken meat. Or cook extra & reserve for salads later in the week next time your meal calls for cooked chicken for an easy light dinner.

Cookies Jar Mixes

Unsure of what to give friends and neighbors this year? These cookie mixes are fun & delicious, plus your friends can make them up at their convenience and have a fresh baked treat from your heart!

Tips & Tricks:
Carefully layer ingredients in the jars, the layers show through and look pretty. Put a square of holiday fabric between the ring and the lid for a pretty jar topper. Be sure to label each jar with the recipe so your friends can bake up a treat!

How Kids Can Help:
Kids can measure & dump ingredients, kids can help deliver treats to friends.


Biscotti Cookie Mix in a Jar:
In a large bowl, combine the following ingredients:

2 3/4 c. all-purpose flour
2 c. chopped almonds
1/2 tsp. baking powder
1/2 tsp. baking soda
1 1/2 c. sugar
1/4 tsp. dried lemon peel
1/4 tsp. dried orange peel

Place the mixture in a pretty jar or airtight container and include the following gift tag:

Biscotti

1 package Biscotti Mix
3 large eggs
1/2 c. butter, melted
1/2 tsp. anise extract
1 large egg, separated

Preheat oven to 375 degrees. Combine Biscotti mix with the eggs, butter, anise, and extra egg yolk from separated egg. Mix on low speed until the dough is smooth.

Roll dough out into two 12-inch logs, about 3 inches wide. Place logs onto a cookie sheet and brush with remaining egg white. Bake for 30 minutes or until golden brown. Remove from oven and reduce oven temperature to 325 degrees.

Cut the logs diagonally, into 1/2-inch slices. Bake the slices on their sides for another 12-14 minutes. Cool on wire racks and store in an airtight container.




Chocolate Chip Fudge Cookie Mix

1 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 1/4 cups rolled oats
1 chocolate bar -- (5.5 ounce)
1/2 cup white sugar
1/2 cup brown sugar
1/2 cup chopped nuts
1/2 cup semisweet chocolate chips


1. Dry ingredients are layered in a jar and given, along with directions, as a gift. Use a funnel that has a 2-inch opening, to layer nicely in jar. With wire whisk, mix flour, baking powder, and baking soda. Pour into jar, pack down level with heavy object.

2. Mix oatmeal in a blender. Grate chocolate bar and mix into the oatmeal. Pack on top of flour in jar.

3. Add white sugar and pack down. Add brown sugar and pack down. Layer chopped nuts on top of brown sugar. Finish layering jar with mini or regular chocolate chips until even with the top (no more than 1/2 cup).

4. Use scissors to cut a 9 inch-diameter circle from calico. Place over lid and secure with rubber band. Tie on a raffia or ribbon bow to cover rubber band.

5. Label and store in a cool dry place away from a heat source so condensation and clumping does not occur.

6. Attach this recipe to the jar:

Chocolate Chip Fudge Cookie

Preheat oven to 375 degrees F.

1. Spoon chocolate chips and nuts into small bowl, set aside.
2. Spoon brown and white sugar into mixing bowl.
3. Add the following:
1/2 cup margarine or butter, cream well.
1 egg
1/2 teaspoon vanilla
Mix well. Pour oatmeal and flour mixture from jar into bowl, mix thoroughly.
Roll into walnut size balls, place on slightly greased cookie sheet 2 inches apart. Bake for 8 to 10 min.





Ginger Snap Cookies & Gingerbread Cookie Mix in a Jar

Ingredients to layer in the jar:

2 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 cup packed brown sugar
1 1/2 cups all-purpose flour
2 teaspoons ground ginger
1 teaspoon ground cloves
1 teaspoon ground cinnamon
1 teaspoon ground allspice

Mix 2 cups of the flour with the baking soda and baking powder. Then mix the remaining 1 1/2 cups flour with the spices.

In a one-quart, wide-mouth canning jar. Layer the ingredients starting with the flour baking powder mixture then the brown sugar and finally the flour and spice mixture. Use the bottom of a small clean juice glass and press each layer firmly in place.

Store in a cool dry place away from a heat source so condensation and clumping does not occur.

Write the following instructions on a card and attach to the jar:

GINGERBREAD COOKIES

1. Empty contents of jar into a large mixing bowl. Blend together well.

2. Add 1/2 cup softened butter or margarine, 3/4 cup molasses and 1 slightly beaten egg. Mix until completely blended. Dough will be very stiff so you may need to use your hands. Cover and refrigerate for 1 hour.

3. Preheat oven to 350 degrees F (175 degrees C).

4. Roll dough to 1/4 inch thick on a lightly floured surface. Cut into shapes with a cookie cutter. Place cookies on a lightly greased cookie sheet about 2 inches apart.

5. Bake at 350 degrees F (175 degrees C) for 10 to 12 minutes. Decorate as desired.

Quick 'n' Easy Pita Pizza

Prep: 15 minutes
Yield: 4 Mini Pizzas

1 1/2 cups tomato sauce with Italian seasonings
4 pita bread rounds
2 cups mozzarella, shredded
16 slices pepperoni
1/4 cup grated Parmesan

Preheat oven to 425. Warm pitas in the microwave or preheated oven for 1 minute, or until soft. Spread sauce evenly on crust and sprinkle on mozzarella. Arrange pepperoni evenly on top and sprinkle with Parmesan. Bake 8 to 10 minutes until cheese bubbles and begins to brown, and pita crusts have reached the desired level of crispness.

Tips & Tricks:
Top with your favorite pizza toppings such as pineapple, ham, ground beef or sausage, olives, onions, or whatever you like!

How Kids Can Help:
After spreading sauce, allow kids to build their own pizzas with their favorite toppings.

Make it Healthier:
Use whole wheat pita bread. Top with veggies instead of pepperoni.

Chicken, Broccoli, and Ziti Skillet

This recipe is from An Ordinary Mom. I am looking forward to trying it, every one of Lucy's recipes I've tried before has been fabulous! Enjoy.

1 pound boneless, skinless chicken cut in strips (I used chicken tenders.)
3 tablespoons butter (I just used PAM to make the meal lower in calories.)
1 onion, minced
1/4 teaspoon red pepper flakes
1/4 teaspoon dried oregano
salt
3 garlic cloves, minced
8 ounces (2 1/2 cups) ziti (I used farfalle - it is what I had on hand.)
2 cups chicken broth
1 cup milk (I used skim.)
1 bunch broccoli florets (I used a 16 ounce bag of frozen broccoli florets.)
1 cup sun-dried tomatoes, chopped or 1 cup roasted red peepers, chopped
1/2 cup Parmesan cheese, grated
2 tablespoons lemon juice (optional)

Pat the chicken dry, then season with salt and pepper. Melt 1 tablespoon butter (or use PAM) over medium heat in a 12 inch skillet. Add the chicken and cook until it is lightly browned. Transfer chicken to a bowl.

Add 1 more tablespoon butter, the onion, red pepper flakes, oregano and 1/2 teaspoon salt to the skillet. Cook until the onion is softened, about 5 minutes. Stir in the garlic and cook until fragrant, about 15 seconds.

Sprinkle the ziti evenly into the skillet. Pour the broth and milk over the ziti. Cover and bring to a simmer, about 2 minutes. Reduce the heat to medium-low and stir in the broccoli and roasted peppers or sun-dried tomatoes. Cover and continue to simmer, stirring occasionally, until the pasta begins to soften and the broccoli turns bright green, about 8-12 minutes.

Stir in the chicken. Cover and continue to simmer for 3-5 minutes. Stir in the remaining 1 tablespoon butter (optional), Parmesan cheese and lemon juice (if using). Season with salt and pepper.

Crock Pot Mediterranean Chicken

Prep: 15 minutes plus cooking
Yield: 6 servings

2 cups mushrooms, sliced
1 (14 1/2 oz.) can tomatoes, whole, drained and cut up
1 (6 oz.) jar artichoke hearts, marinated
1 (2 1/2 oz.) can olives, pitted and sliced, drained
3 Tbs tapioca, quick-cooking
2 lbs chicken thighs and/or drumsticks, skinned
1 Tbs Italian seasoning, dried and crushed
1/2 tsp salt
3/4 cup chicken broth, reduced sodium
1/4 cup wine, dry white

In a 3½ - 4 quart slow cooker combine the mushrooms, tomatoes, undrained artichoke hearts, and olives. Sprinkle with tapioca. Place the chicken pieces over the vegetables. Sprinkle with Italian seasoning and salt. Add chicken broth and white wine. Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3½ to 4 hours.

Tips & Tricks:
White grape juice can be used in place of white wine, this makes a slightly sweeter sauce. However if you use wine, after so many hours of cooking the alcohol cooks out. In place of artichokes, you can use chopped pimiento olives. I use boneless skinless chicken thighs-this saves me time serving to my kids because I don't have to debone their chicken.

How Kids Can Help:
Wipe mushrooms with a damp cloth to clean
Slice mushrooms in an egg slicer
Drain olives and tomatoes in a colander
Measure & dump seasoning

Nutrition Facts:
112.9 calories; 18% calories from fat; 2.4g total fat; 45.4mg cholesterol; 345.4mg sodium; 358.4mg potassium; 8.8g carbohydrates; 2.0g fiber; 0.9g sugar; 6.8g net carbs; 13.0g protein.

Black Bean Burritos

These tasty burritos have 6 grams of fiber each!

Prep: 20 minutes
Cook: 25 minutes
Yield: 8 servings

1 can (16 ounces) refried beans
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups salsa, divided
1 cup fresh broccoli florets, chopped
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
1 small onion, finely chopped
2 teaspoons ground cumin
8 flour tortillas (8 inches), warmed

In a large bowl, combine the refried beans, black beans, 1 cup salsa, broccoli, 3/4 cup cheese, onion and cumin. Spoon down the center of each tortilla; roll up. Place seam side down in a baking dish coated with cooking spray.

Cover and bake at 350° for 20 minutes or until heated through. Uncover; top with remaining salsa and cheese. Bake 5 minutes longer or until cheese is melted.

Tips and Tricks
I used full fat cheddar cheese, but cut the total amount down. If you buy sharp cheddar, the more distinct flavor means you can use less overall without compromising your dish. I also used frozen broccoli. Try throwing in extra veggies, like sliced green peppers or halved cherry tomatoes.
Make It Healthier
Serve in whole grain tortillas. Use natural salsa.
How Kids Can Help
Older kids can grate the cheese. Younger kids can rinse the beans and stir the filling.

Nutrition Facts
1 burrito equals 305 calories, 7 g fat (3 g saturated fat), 15 mg cholesterol, 823 mg sodium, 45 g carbohydrate, 6 g fiber, 14 g protein. Diabetic Exchanges: 3 starch, 1 very lean meat, 1 vegetable, 1/2 fat

Avocado And Turkey Wraps

Prep/Total Time: 20 minutes
Yield: 4 servings

1 package (8 ounces) cream cheese, softened
2 tablespoons chopped jalapeno peppers
1 teaspoon pepper
1/4 teaspoon salt
4 flour tortillas (8 inches)
3/4 cup shredded lettuce
1/2 cup chopped tomato
10 ounces sliced deli smoked turkey
1 medium ripe avocado, peeled and chopped
1/4 cup chopped red onion

In a small bowl, combine the cream cheese, jalapenos, pepper and salt until blended; spread over one side of each tortilla. Layer with lettuce, tomato, turkey, avocado and onion. Roll up tightly. Serve immediately.

Tips and Tricks
I'm not a fan of jalapeno peppers, so I substituted a container of Philadelphia Light 'Garden Veggies' cream cheese. I also omitted the salt and onion. Make extras and wrap them in plastic wrap for lunch the next day.
Make It Healthier
Serve on whole grain tortillas. Omit salt. Use reduced-fat or fat-free cream cheese.
How Kids Can Help
Older kids can help peel the avocado. Younger kids can sprinkle salt and pepper and roll tortillas.

Nutrition Facts
1 serving (1 each) equals 509 calories, 32 g fat (14 g saturated fat), 88 mg cholesterol, 1,104 mg sodium, 33 g carbohydrate, 3 g fiber, 25 g protein

Creamy Chicken Soup With Wild Rice

Prep: 15 minutes
Cook: 60 minutes
Yield: 8 servings

2/3 cup uncooked wild rice
2/3 cup chopped onion
2/3 cup chopped carrot
2 tablespoons butter
6 cups reduced-sodium chicken broth
2 medium potatoes, peeled and cubed
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup chopped fresh broccoli
3 cups cubed cooked chicken breast
1/2 cup all-purpose flour
1 cup fat-free half-and-half

Cook rice according to package directions. Meanwhile, in a large saucepan coated with cooking spray, cook onion and carrot in butter for 2 minutes. Stir in the broth, potatoes, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Add broccoli; cook 3-7 minutes longer or until potatoes are tender.

Drain rice if necessary; fluff with a fork. Stir chicken and rice into potato mixture; heat through. In a small bowl, combine flour and half-and-half until smooth. Gradually stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened.

Tips and Tricks
I didn't have wild rice, so I used a boxed long grain and wild rice mix and added it to the soup. I also used frozen broccoli.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Use food chopper to chop veggies.

Nutrition Facts
1-1/4 cups equals 251 calories, 5 g fat (2 g saturated fat), 48 mg cholesterol, 707 mg sodium, 29 g carbohydrate, 2 g fiber, 22 g protein
Diabetic Exchanges
2 starch, 2 very lean meat, 1/2 fat

Steak With Garlic-Wine Sauce

Prep: 40 minutes
Cook: 30 minutes
Yield: 6 servings

1 whole garlic bulb
1-1/2 teaspoons olive oil, divided
1 beef flank steak (1-1/2 pounds)
1 teaspoon coarsely ground pepper
3/4 teaspoon salt
2 tablespoons butter, divided
1/2 cup reduced-sodium beef broth
1 cup dry red wine or 1/4 cup grape juice and 3/4 cup additional reduced-sodium beef broth
1/4 cup thinly sliced green onions

Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off of garlic bulb; brush with 1/2 teaspoon oil. Wrap bulb in heavy-duty foil. Bake at 425° for 30-35 minutes or until softened. Cool for 10-15 minutes. Squeeze softened garlic into a small bowl; mash and set aside.

Sprinkle steak with pepper and salt. In a large nonstick skillet coated with cooking spray, cook steak over medium-high heat in remaining oil for 3-4 minutes on each side or until browned. Reduce heat to medium; add 1 tablespoon butter. Cook for 4-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove and keep warm.

Gradually add broth and wine or grape juice and additional broth to pan, stirring to loosen browned bits. Bring to a boil. Stir in mashed garlic. Reduce heat; simmer, uncovered, until liquid is reduced by half.

Strain sauce and return to pan; stir in remaining butter until melted. Thinly slice steak across the grain. Sprinkle with onions; serve with sauce.

Tips and Tricks
Most of the prep time is used roasting the garlic for the sauce. I used thin sliced meat to cut the cooking time, and I used the grape juice/broth combo in place of red wine. This recipe is also great on the grill.
Make It Healthier
Omit salt. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Brush garlic bulb with oil and wrap in foil. Measure broth.

Nutrition Facts
3 ounces cooked beef with 2 tablespoons sauce equals 227 calories, 13 g fat (6 g saturated fat), 65 mg cholesterol, 439 mg sodium, 1 g carbohydrate, trace fiber, 22 g protein
Diabetic Exchanges
3 lean meat, 1 fat

Kids Can Make: Caramel Sandwich Cookies

From Nickjr.com

Prep: 30 minutes
Yield: 25 sandwich cookies

2/3 cup flour
1 roll sugar cookie dough
20 caramel candies
1 tbs water

Preheat oven to 375. Knead the flour into the cookie dough until its smooth. Roll the dough into small (half-inch) balls and flatten slightly. Bake for 10-12 minutes.

Unwrap the caramels and place in a microwave safe bowl with water. Heat for 30 seconds, stir & heat again just until smooth.

With a small spoon, add a drop of caramel to the back of a cookie and place another cookie on top.

How Mom Can Help:
Preheat oven, handle hot cookie sheet in & out of oven.

Creamy Seafood Dip

I served this dip at my daughter's first birthday party and it was a huge hit! The original recipe seemed entirely too rich and fatty, so I lightened it up.

Prep: 15 minutes
Cook: 45 minutes
Yield: 17 servings

1 package (8 ounces) cream cheese, softened
1/2 cup mayonnaise
1-1/2 teaspoons Dijon mustard
1 can (6 ounces) small shrimp, rinsed and drained
1 can (6 ounces) crabmeat, drained, flaked and cartilage removed
2/3 cup shredded Monterey Jack cheese, divided
1/2 cup chopped green onions
1 round loaf (1 pound) sourdough bread
Assorted fresh vegetables

In a mixing bowl, beat the cream cheese, mayonnaise and mustard. Stir in the shrimp, crab, 1/3 cup Monterey Jack cheese and onions. Cut the top fourth off the loaf of bread; carefully hollow out bottom, leaving a 1/2-in. shell. Cube removed bread; set aside.

Spoon seafood mixture into bread shell. Sprinkle with remaining cheese. Wrap tightly in heavy-duty foil and place on a baking sheet.

Bake at 350° for 25 minutes. Unwrap; bake 20-25 minutes longer or until cheese is melted and dip is heated through. Serve with vegetables and reserved bread cubes.

Tips and Tricks
I omitted the bread bowl to save calories and instead served the dip in a miniature crockpot. The crockpot also eliminated the oven time. I used fat-free cream cheese and instead of the full fat mayo, used half light mayo and half fat free plain yogurt.
Make It Healthier
See above tips for lightening the recipe. If serving with bread, use whole grain bread.
How Kids Can Help
Measure ingredients. Older kids can beat the cream cheese and mustard. Spoon dip into bread bowl or crockpot.

Vegetable Pasta Salad

Most pasta salads are too greasy for my tastes. This version is extremely light on the dressing, while also being loaded with vegetables!

Prep: 20 minutes + chilling
Cook: 15 minutes
Yield: 10 servings

8 ounces uncooked tricolor spiral pasta
3 small tomatoes, chopped
1 cup thinly sliced green onions
1 cup each chopped celery, sweet red pepper, zucchini and carrots
3 tablespoons balsamic vinegar
2 tablespoons minced fresh basil or 2 teaspoons dried basil
2 tablespoons olive oil
1 tablespoon sugar
1 tablespoon minced fresh oregano or 1 teaspoon dried oregano
2 garlic cloves, minced
1 teaspoon salt
1/8 teaspoon pepper
1/2 cup grated Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a large bowl, combine the vegetables, vinegar, basil, oil, sugar, oregano, garlic, salt and pepper.

Drain pasta and rinse in cold water; stir into vegetable mixture. Add Parmesan cheese and toss to coat. Cover and refrigerate for at least 2 hours before serving.

Tips and Tricks
Use a veggie chopper to chop the vegetables. I used red wine vinegar in place of the balsamic vinegar. I also substituted green pepper for the red pepper.
Make It Healthier
Use whole wheat pasta. Omit salt.
How Kids Can Help
Use veggie chopper. Measure spices. Rinse pasta.

Nutrition Facts
1 cup equals 108 calories, 5 g fat (1 g saturated fat), 4 mg cholesterol, 352 mg sodium, 13 g carbohydrate, 2 g fiber, 4 g protein
Diabetic Exchanges
1 starch, 1/2 fat

Crescent Ring With Bacon And Chicken

Prep: 20 minutes

Bake: 25 minutes

Yield: 8 servings

2 tubes (8 ounces each) refrigerated crescent rolls
1 can (10 ounces) chunk white chicken, drained and flaked
1-1/2 cups (6 ounces) shredded Swiss cheese
3/4 cup mayonnaise
1/2 cup finely chopped sweet red pepper
1/4 cup finely chopped onion
6 bacon strips, cooked and crumbled
2 tablespoons Dijon mustard
1 tablespoon Italian salad dressing mix

Grease a 14-in. pizza pan. Unroll crescent roll dough; separate into 16 triangles. Place wide end of one triangle 3 in. from edge of prepared pan with point overhanging edge of pan. Repeat with remaining triangles along outer edge of pan, overlapping the wide ends (dough will look like a sun when complete). Lightly press wide ends together.

In a small bowl, combine the remaining ingredients. Spoon over wide ends of dough. Fold points of triangles over filling and tuck under wide ends (filling will be visible). Bake at 375° for 20-25 minutes or until golden brown

Tips and Tricks

This recipe was from a Simple and Delicious magazine, and while I kept the basic idea the same, I lightened it up significantly. I used reduced-fat crescent rolls. In place of 3/4 cup mayo, I used 3/8 cup light mayo and 3/8 cup fat-free plain yogurt. I reduced the amount of bacon, and I blotted the bacon to remove excess grease before adding it to the filling. I did use canned chicken, in the interest of time, but in the future, will cook and cube my own chicken (this method is also cheaper). I used Monterey Jack cheese in place of Swiss, banana peppers in place of sweet red pepper, and Good Seasonings salad dressing mix for the Italian dressing mix required. This filling would also be good with ham. You can also prepare this dish ahead of time and refrigerate until you are ready to bake it.

Make It Healthier

Use light mayo and replace half the recipe calls for with plain yogurt. Use reduced fat crescent rolls and reduce the bacon. Try adding finely chopped carrot or broccoli to the filling to up the vegetable quota.

How Kids Can Help

Older kids can open the can of chicken. Younger kids can use a vegetable chopper to chop the peppers and onions.

Meatless Chili

This hearty chili only uses one pot! Easy clean up!

Prep: 20 minutes
Cook: 55 minutes
Yield: 8 servings

1 small onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
2 medium zucchini, finely chopped
2 medium carrots, finely chopped
3 tablespoons cornmeal
2 tablespoons chili powder
2 tablespoons paprika
1 tablespoon sugar
1/2 teaspoon ground cumin
1/4 to 1/2 teaspoon cayenne pepper
2 cans (one 28 ounces, one 14-1/2 ounces) diced tomatoes, undrained
2 cans (15 ounces each) pinto beans, rinsed and drained
1 can (16 ounces) kidney beans, rinsed and drained
GARNISH:
8 tablespoons fat-free sour cream
8 tablespoons thinly sliced green onions
8 teaspoons minced fresh cilantro

In a Dutch oven, saute onion and garlic in oil until tender. Stir in zucchini and carrots. Add the cornmeal, chili powder, paprika, sugar, cumin and cayenne; cook and stir for 1 minute.

Stir in tomatoes and beans. Bring to a boil. Reduce heat; cover and simmer for 45 minutes. Garnish each serving with sour cream, green onions and cilantro.

Tips and Tricks
If you don't have fresh garlic, use 3 teaspoons of garlic powder. I coarsely chopped the zucchini and carrots and they cooked through easily, although chopping them finely will hide them better from vegetable haters.
Make It Healthier
Use no-salt-added canned tomatoes. Omit sour cream.
How Kids Can Help
Older kids can open the cans. Younger kids can rinse the beans and measure the spices.

Nutrition Facts
1-1/4 cups equals 254 calories, 3 g fat (trace saturated fat), 3 mg cholesterol, 466 mg sodium, 47 g carbohydrate, 12 g fiber, 13 g protein

Broccoli Quiche Pie

This recipe uses wheat bread in place of a prepare pie crust, reducing the total fat and calories. Delicious for breakfast, lunch or dinner!

Prep: 10 minutes
Bake: 35 minutes
Yield: 5 servings

6 large eggs, beaten
1 10 oz box frozen chopped broccoli, thawed and drained
1 cup shredded reduced-fat cheddar cheese
1/2 cup grated Parmesan
1/2 cup 1% milk
2 tsp Dijon mustard
1/2 tsp garlic powder
3 slices 100% whole wheat bread, torn into 1/2 in cubes

Coat a 9-inch pie plate with nonstick cooking spray. Arrange the bread crumbs over the bottom of the pie plate. Mix the eggs, broccoli, cheeses, milk, mustard and garlic powder in a bowl. Pour the mixture evenly over the bread crumbs and press gently to create a level surface. Bake at 375 for 30-35 minutes or until golden brown and center is firm. Let sit 10 minutes before serving.

Tips and Tricks
If you're watching your cholesterol, use egg substitute. I used full fat sharp cheddar and reduced the amount of both cheeses.
Make It Healthier
Use skim milk. Use Omega-3 eggs.
How Kids Can Help
Shred and arrange the bread cubes. Older kids can beat the eggs and shred cheese.

Nutrition Facts
one serving equals 230 calories, 12 g fat (5 g saturated fat), 430 mg sodium, 13 g carbohydrate, 3 g fiber, 20 g protein

Skillet Cabbage Rolls

Here is another delicious & hearty meal idea from Jen38 at Mythbuster Beauty. She created this recipe by combining a recipe from an Armenian friend with one in Good Housekeeping magazine. It was a huge hit with her family.

1 head of cabbage

½ pound ground pork

1 lb. ground beef

1 onion chopped

2 green bell peppers (1 chopped and one left whole)

2 apples

3 tbs. fresh chopped cilantro

1 tbs. Fresh Parsley or Basil

1 28 ounce can diced tomatoes

1 can tomato sauce

1 8.8 ounce package of precooked Rice Pilaf (if you use uncooked rice, just add more water to the pot)

Reserve 1 cup of the cabbage water

In a large pot, place cabbage in boiling water to soften leaves.

In a medium size bowl combine and mix:

Rice

Beef

Pork

½ grated apple

½ chopped onion

½ chopped bell pepper

Chopped cilantro

Chopped basil or parsley

1 teaspoon salt

½ teaspoon pepper

1 teaspoon sugar

½ chopped onion

1 cup of diced tomatoes with juice

In a large skillet or dutch oven:

Pour remaining can of tomatoes on the bottom of pan.

Add the remaining chopped onion, cilantro, apples, and peppers.

Remove at least 8 leaves from cabbage, fill with meat mixture and wrap into bundles.

Place cabbage rolls in the dutch oven.

Pour 1 cup of cabbage water on the rolls, and top cabbage rolls with a can of tomato sauce, and sprinkle with salt and pepper. Cover & simmer on medium low heat for 1 hour.

Tips & Tricks:

Hollow out an apple & a green pepper to simmer with cabbage rolls as well, for an authentic Armenian treat.

Ginger Chicken & Broccoli

Prep: 25 minutes
Yield: 6 servings

6 boneless skinless chicken thighs, chopped into 1 inch pieces
1/4 cup brown sugar
2 tbs extra virgin olive oil
2 tbs minced garlic
2 tbs minced ginger
6 green onions, finely sliced to 1/2 way up the stalk
1/2 tsp salt
1/2 tsp pepper
1/4 cup water
1/4 cup teriyaki sauce
1 pkg frozen broccoli
1/8 cup corn starch

Saute chicken in oil with garlic, green onions, ginger, & pepper. Meanwhile, combine teriyaki sauce, corn starch, brown sugar, water,and salt and stir until starch & sugar are dissolved. When the chicken is cooked through, add broccoli & stir fry until heated through. Cover with teriyaki sauce mixture & heat until thickened. Serve over rice.

Tips & Tricks:
Start rice cooking when you start cooking chicken, so it will all be ready at the same time.

Suggested Sides:
Egg drop soup

December Poll: How Healthy Does Your Family Eat?

I admit that I used to eat pretty much whatever I wanted. I've always led a pretty active lifestyle. I played sports in high school and college and have held jobs that required a decent amount of walking, lifting or other physical activity. But when my first child was born, I wanted the baby weight gone and I wanted it gone yesterday, if you know what I mean. In addition, once we introduced solid foods, I wanted to be sure that I fed my baby the healthiest foods available. I started reading food labels and cutting unhealthy choices out of our diets.

That baby turned three a couple of months ago and his sister is about to turn one. I've maintained my label reading and nutrition and nutrition science have become a personal interest. I credit my interest in nutrition for an easier recovery period.

One of my favorite magazines has an occasional feature where a registered dietitian goes shopping with families and critiques their choices, then helps them make better choices for those areas they fall short on.

I think my family would do well. We eat a lot of fresh and frozen produce, avoid white flour and trans-fats, buy organic when we can and watch the sugar and salt contents of our meals. We use a lot of low-fat or fat-free products and eat lean meat and fish, and well as vegetarian meals once or twice a week. However, I have a pretty hefty diet soda habit that I'm working on quitting and I have a bit of a sweet tooth. My husband has the willpower to eat a handful of chips and put the bag back, but I don't. To get around the temptation, I buy chips in flavors that I don't like, and I try to buy treats that give me more bang for the calories. Strawberries with a squirt of fat-free whipped cream, for example, instead of a candy bar. And although I read a lot about nutrition and try new foods often, the amount of information out there is staggering, so it can be hard to remember all those facts when I'm grocery shopping with two little kids.

If a dietitian went shopping with you, how do you think you would do? Overall, how healthy does your family eat? What are your downfalls?

October/November Poll Round Up: Time Spent Cooking

Sixty of you voted in our last poll! Thanks for your participation!

The poll was about how long you take on a typical night to cook dinner. Many moms don't have hours to spend in the kitchen cooking from scratch, but many convenience items are too high in fat or salt. 65% of voters spend 30-60 minutes cooking dinner. This is also the category I fall into, although I tend to prefer meals that require little active preparation. I also store shredded cheese and prechopped peppers and onions in my freezer for those nights when I don't have a lot of time. 15% of you spend more than an hour, another 15% spend 15-30 minutes cooking and just 3 voters chose the 'less than 15 minutes' option.

My co-blogger Jen says, "I spend about 30-45 minutes usually. Sometimes as little as ten. I always try to cook extra chicken, then I refrigerate it to use in a casserole later in the week. That cuts down on cooking time. Same thing with rice, cook extra and your casserole is easier tomorrow.I glance over my meal plan to be most efficient. I start thawing meat in the microwave while I clean the kitchen (I cook faster in a clean kitchen). Cook noodles while grating cheese/cutting veggies, etc. I never do just one thing at a time, and I recruit [my husband] and the kids to do whatever they can."

Jen38 says, "I love my crock pot. After my DH complained that the roasts weren't big enough, I bought the 8 quart Kitchen Aid Deluxe Model! I usually spend 20 - 30 minutes cooking for the dinner meal. I always try to make extra for lunch the next day. Rarely do we have leftovers anymore!"

Kelly says, " My husband is often away for work, and I work full time, so I rely a lot on convenience type food. Not really the healthiest stuff, but it comes together quick and that is what I need. I probably spend less than 15 minutes a night cooking dinner." Be sure to check out this post on healthy convenience products, Kelly, and thanks for stopping by!

Don't forget to vote in our next poll and look for a round up next month!

Pumpkin And Corn Soup

This tasty and easy soup has 5 grams of fiber and only 120 calories per serving! Pair it with fresh bread and salad to warm up a chilly evening.

Prep: 20 minutes
Cook: 25 minutes
Yield: 7 servings

1 large onion, chopped
1 medium sweet red pepper, chopped
2 tablespoons butter
2 cups fresh or frozen corn, thawed
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
2 teaspoons chili powder
2 cans (14-1/2 ounces each) vegetable broth
1 can (15 ounces) solid-pack pumpkin
1/2 teaspoon salt
Dash cayenne pepper
2 tablespoons lime juice

In a large saucepan, saute onion and red pepper in butter until almost tender. Add the corn, jalapeno, garlic and chili powder; saute 2 minutes longer.

Stir in the broth, pumpkin, salt and cayenne until blended. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in lime juice.

Tips and Tricks
I omitted the salt and used chicken broth. Be sure to wear gloves when seeding and chopping the pepper!
Make It Healthier
Omit the salt. Use low sodium broth. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients. Older kids can open the cans.

Nutrition Facts
1 cup equals 120 calories, 5 g fat (2 g saturated fat), 9 mg cholesterol, 714 mg sodium, 20 g carbohydrate, 5 g fiber, 4 g protein
Diabetic Exchanges
1 starch, 1/2 fat

Spinach Fritatta

Prep/Total Time: 20 minutes
Yield: 4 servings

3 tablespoons olive oil
2 cloves garlic, finely chopped
8 large eggs, separated
One 10-ounce box frozen chopped spinach, thawed and wrung dry
1 cup ricotta cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
Pinch nutmeg
1/2 cup grated Parmesan cheese

Preheat the oven to 400°. In a medium skillet, cook the garlic in oil until tender. In a bowl, beat the egg whites until stiff peaks form. In another bowl, beat the egg yolks and stir in the spinach and ricotta cheese; season with the salt, pepper and nutmeg. Fold in the egg whites.

Pour the mixture into the hot skillet and cook over medium heat until just set around the edges, about 2 minutes.

Transfer the frittata to the oven and bake until golden and fluffy, about 15 minutes. Sprinkle the cheese all over the top and bake for 2 minutes.

Tips and Tricks
Be sure to use an oven safe skillet! An easy way to wring spinach dry is to put it into a potato ricer and press the liquid out of it. This recipe works well as breakfast OR dinner!
Make It Healthier
Reduce amount of Parmesan cheese. Omit salt. Use reduced-fat ricotta.
How Kids Can Help
Older kids can beat the egg whites.

Chicken and Broccoli Braid

Prep: 25 minutes

Cook: 15 minutes

Yield: 8 servings

2 cups cubed cooked chicken breast
1 cup chopped fresh broccoli
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1/2 cup chopped sweet red pepper
2 teaspoons dill weed
2 garlic cloves, minced
1/4 teaspoon salt
1/4 cup reduced-fat mayonnaise
1/4 cup reduced-fat plain yogurt
2 tubes (8 ounces each) refrigerated reduced-fat crescent rolls
1 egg white, lightly beaten
1 tablespoon slivered almonds

In a large bowl, combine the first seven ingredients. Stir in mayonnaise and yogurt. Unroll both tubes of crescent dough onto an ungreased baking sheet; press together, forming a 15-in. x 12-in. rectangle. Seal seams and perforations. Spoon filling lengthwise down the center third of dough.

On each long side, cut dough 3 in. toward the center at 1-1/2-in. intervals, forming strips. Bring one strip from each side over filling; pinch ends to seal. Repeat. Pinch ends of loaf to seal. Brush with egg white; sprinkle with almonds. Bake at 375° for 15-20 minutes or until crust is golden brown and filling is heated through.

Tips and Tricks

The few times I have made this, the center of the crescent rolls didn't cook all the way through in 20 minutes, so I would recommend cooking at a lower temperature for a longer period of time so the braid cooks thoroughly without burning. I also used green pepper and full fat cheese, but I used sharp cheddar. The stronger flavor means you can use less cheese overall. I also used thawed frozen broccoli and omitted the almonds. The prep took a lot less than 25 minutes.

Make It Healthier

Omit the salt.

How Kids Can Help

Measure ingredients. Unroll crescent rolls. Mix and spread filling.

Nutrition Facts

1 slice equals 338 calories, 16 g fat (5 g saturated fat), 40 mg cholesterol, 723 mg sodium, 28 g carbohydrate, 1 g fiber, 19 g protein

Chicken With Orzo Pasta

Prep: 10 minutes

Cook: 20 minutes

Yield: 6 servings

1 cup uncooked orzo pasta
1 pound boneless skinless chicken breasts, cubed
3 teaspoons olive oil, divided
3 garlic cloves, minced
2 cans (14-1/2 ounces each) stewed tomatoes, cut up
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
1-1/2 teaspoons Italian seasoning
1/2 teaspoon salt
1 package (16 ounces) frozen broccoli florets, thawed

Cook orzo according to package directions. Cook chicken in 2 teaspoons oil for 6-7 minutes or until no longer pink. Remove and keep warm.

Cook garlic in remaining oil until tender. Stir in the tomatoes, beans, Italian seasoning and salt. Bring to a boil. Stir in broccoli and chicken; heat through. Drain orzo; stir into chicken mixture.

Tips and Tricks

This recipe works best with a small pasta, so if you don't have orzo, use rice or barley. It also makes a lot, so I split the recipe in half.

Make It Healthier

Use low-sodium stewed tomatoes. Omit salt. Serve with whole wheat pasta.

How Kids Can Help

Measure ingredients. Rinse beans.

Nutrition Facts

1-1/2 cups equals 342 calories, 5 g fat (1 g saturated fat), 42 mg cholesterol, 589 mg sodium, 49 g carbohydrate, 7 g fiber, 25 g protein

Diabetic Exchanges

3 vegetable, 2 starch, 2 very lean meat, 1/2 fat

Italian White Bean Soup

Prep: 25 minutes
Yield: 4-5 servings

1 Tbs extra virgin Olive Oil,
1 clove garlic, minced
1/4 cup onion, diced
2 15 oz cans white kidney beans, undrained
1 1/2 cups water
1 1/2 tsp sage, dried
1/2 tsp basil, dried
salt to taste
1/4 cup celery, diced
1/4 cup carrots, diced
1/2 cup fresh spinach, finely chopped or frozen chopped spinach
1/8 tsp black pepper, or to taste

Heat oil in a large saucepan, sauté the garlic and onions for 2 to 3 minutes. Add celery, carrots, sage, basil, beans, water and salt. Cover, bring to a boil and simmer for 15 to 20 minutes. Add black pepper and spinach. Simmer 2 minutes.

Tips & tricks:
For a smoother soup, or if your kids don't like beans, puree soup in a blender before adding pepper & spinach.

How Kids Can Help:
Kids can dump ingredients into the soup. Kids can tear spinach.

Mom's Cranberry Salad

This recipe was submitted by Jen at Mythbuster Beauty. Check her out!

1 lb. fresh cranberries
2 cups sugar
2-3 oranges or tangerines
2 apples
1 cup pecans or walnuts
1 cup crushed drained pineapple
2 small boxes Orange, Lime, Raspberry Jell-O
1 1/2 hot cups water for each box

Clean and chop all fruit into small chunks, no need to peel the apple. Dissolve Jell-O with hot water and combine extra sugar.

In a blender:

Pour 1/4 of jell-o, fruit, and nuts and lightly puree. I recommend doing this is four parts because otherwise it can be extremely messy. Pour blended mixture into a serving dish. Continue until all is combined and then place in fridge to set up.

This is a very fresh and delicious homemade cranberry sauce!

Ding Dong Cake AKA Chocolate Dream Cake

This recipe is from Riverbend Ramblings, and I can't wait to try it!

1 box Devil's Food cake mix

1 tub chocolate fudge frosting

1 8 oz. tub whipped topping (I use Cool Whip Light--it still tastes the same.)

1 box white chocolate instant pudding mix

Prepare the cake mix as directed on the package for 8" or 9" round cake pans. Allow the layers to cool completely.

Fold the pudding mix into the whipped topping. Spread the topping on one of the cake layers. Place the other cake layer on top.

Microwave the tub of frosting until it stirs easily. All microwaves heat differently, but it should take 30-60 seconds. Pour the frosting over the cake. I let it drizzle all down the sides.

Tips & Tricks:
The picture above actually came from here. My cake turns out pretty much the same, but I usually just let the frosting drizzle down over the sides of the cake so that the white filling can still be seen. There's also a recipe for this cake made totally from scratch, but I'm all for shortcuts if the end result tastes great. :) I use a Duncan Hines or Betty Crocker mix, as they seem more moist to me than the store brand mix. You can use whatever you prefer.

Try Something New: Panko

What Is Panko?
Panko are Japanese bread crumbs. They are flakier and coarser that traditional bread crumbs, making them perfect for coatings and toppings.

Why Should I Try It?
The panko crumb has more surface area than traditional bread crumbs, so they get crispier and stay that way longer. Panko crumbs are generally not used as filler in meatloaf or meatballs.

What Are The Health Benefits?
Pan-frying foods when using panko means you can use less oil, and when using it as a casserole topper, you can use less butter.

Where Do I Buy Panko?
Panko is available at Asian markets, but is also available in the international section of many chain grocery stores.

Recipes
Chive Crab Cakes
Peanut Crusted Chicken
Coconut Shrimp

Chive Crab Cakes

Prep: 20 minutes
Cook: 10 minutes
Yield: 6 servings

4 egg whites
1 egg
6 tablespoons minced chives
3 tablespoons all-purpose flour
1 to 2 teaspoons hot pepper sauce
1 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon pepper
4 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed
2 cups panko (Japanese) bread crumbs
2 tablespoons canola oil

In a large bowl, lightly beat the egg whites and egg. Add the chives, flour, pepper sauce, baking powder, salt and pepper; mix well. Fold in crab. Cover and refrigerate for at least 2 hours. Place bread crumbs in a shallow bowl. Drop crab mixture by 1/4 cupfuls into crumbs. Gently coat and shape into 3/4-in.-thick patties. In a large nonstick skillet, cook crab cakes in oil in batches over medium-high heat for 3-4 minutes on each side or until golden brown.

Tips and Tricks
Omit the pepper sauce if you don't care for spicy food. Fresh crabmeat works well also. These crab cakes are perfect for appetizers, or serve them with a salad and fresh fruit for a light meal.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Older kids can shape crab cakes.

Nutrition Facts
2 crab cakes equals 242 calories, 7 g fat (1 g saturated fat), 136 mg cholesterol, 731 mg sodium, 12 g carbohydrate, 1 g fiber, 29 g protein
Diabetic Exchanges
4 very lean meat, 1 starch, 1 fat

Peanut Crusted Chicken

Prep: 20 minutes
Cook: 25 minutes
Yield: 4 servings

1/4 cup reduced-sodium soy sauce
2 tablespoons rice wine vinegar
3 garlic cloves, minced
1 green onion, thinly sliced
1 tablespoon honey
1 teaspoon minced fresh gingerroot
4 boneless skinless chicken breast halves (4 ounces each)
1/2 cup panko (Japanese) bread crumbs
1/4 cup chopped unsalted peanuts
1/4 teaspoon paprika
1/4 teaspoon pepper

In a large resealable plastic bag, combine the first six ingredients; add chicken. Seal bag and turn to coat; refrigerate for up to 4 hours.

In another large resealable plastic bag, combine the bread crumbs, peanuts, paprika and pepper. Drain and discard marinade. Add chicken to crumb mixture, one piece at a time, and shake to coat.

Place in a 13-in. x 9-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 25-30 minutes or until juices run clear.

Tips and Tricks
I use dried ginger. Substitute another type of vinegar if you don't have rice vinegar. I also use less garlic.
Make It Healthier
Trim fat from chicken.
How Kids Can Help
Add ingredients to bag, turn to coat. Shake chicken in crumb mixture.

Nutrition Facts
1 chicken breast half equals 197 calories, 6 g fat (1 g saturated fat), 63 mg cholesterol, 267 mg sodium, 8 g carbohydrate, 1 g fiber, 26 g protein
Diabetic Exchanges
3 very lean meat, 1 fat, 1/2 starch

Coconut Shrimp

These crispy-coated shrimp require some extra prep time, but they're worth it!

Prep: 1 1/4 hours + marinating
Cook: 15 minutes
Yield: 5 servings

1 can (14 ounces) light coconut milk, divided
1 jalapeno pepper, seeded and chopped
1/4 cup minced fresh cilantro
1-1/4 pounds uncooked medium shrimp
3/4 cup all-purpose flour
4 egg whites
3/4 cup panko (Japanese) bread crumbs
3/4 cup flaked coconut, lightly toasted
1/3 cup reduced-sugar apricot preserves
1 teaspoon spicy brown mustard

Place 2 tablespoons coconut milk in a small bowl; cover and refrigerate. In a large resealable plastic bag, combine the jalapeno, cilantro and remaining coconut milk. Peel and devein shrimp, leaving tails on. Add to bag; seal and turn to coat. Refrigerate for 1 hour.

Place flour in a shallow bowl. In another bowl, lightly beat the egg whites. In a third bowl, combine bread crumbs and coconut. Drain and discard marinade. Dip shrimp in flour and egg whites, then roll in crumb mixture.

Place on a baking sheet coated with cooking spray. Bake at 400° for 7-9 minutes on each side or until lightly browned. Meanwhile, for dipping sauce, add preserves and mustard to the reserved coconut milk. Serve with shrimp.

Tips and Tricks
Coconut milk should be in the international section of your grocery store. If you can't find it, use regular milk. Be sure to wear gloves when chopping peppers. Fresh cilantro is best, but if you don't have it, substitute 1TBSP dried cilantro.
Make It Healthier
This recipe already uses egg whites. Shrimp are high in cholesterol, but are also a great source of Omega-3 fatty acids. Enjoy in moderation!
How Kids Can Help
Measure ingredients. Turn bag to coat. Older kids can coat the shrimp in crumb mixture. Mix dipping sauce.

Nutrition Facts
about 10 shrimp with 5 teaspoons sauce equals 324 calories, 11 g fat (8 g saturated fat), 168 mg cholesterol, 316 mg sodium, 30 g carbohydrate, 1 g fiber, 23 g protein
Diabetic Exchanges
3 very lean meat, 2 starch, 2 fat