Monday, April 30, 2007

Cowboy Chowder

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(I know the picture is a little too "froo froo" for cowboys, but it was the only clean bowl in the house!)

Prep: 30 minutes
Yield: 2 quarts

2 cups diced potatoes
2 cups water
2 large carrots, diced
2 stalks celery, cut up
1 lb ground beef
3 finely chopped scallions
1 can cream style corn
1 can cheddar cheese soup
2 cups milk
pepper to taste

Brown, drain, & rinse ground beef. While beef is browning, put potatoes, carrots, & water in a stock pot & bring to a boil. Cover and simmer until potatoes & carrots are soft. Add celery, scallions & ground beef followed by cream style corn, soup, milk & pepper. Cook until thoroughly heated, but do not boil.

Tips and Tricks:
This is a "in a pinch" meal that I make when I'm not sure what to make. The original recipe called for diced ham, which is good, but my family prefers the ground beef. I also don't keep cheese soup in my kitchen, I use a can of cream of chicken soup & 1 cup of grated cheddar instead. You could also use a cup of white sauce in place of the soup, and add cheese. This meal cooks up surprisingly fast, but for even faster dinner, use frozen diced potatoes. I've made many different variations of this chowder using different kinds of canned soups and vegetables as a base. One that my kids (surprisingly) liked was using mushroom soup, potatoes, celery, mushrooms and fresh garlic.

Make it Healthier:
Use skim milk and use a lower fat cheese such as part skim mozzarella and a low fat soup in place of the cheese soup. Use extra lean ground beef.

How Kids Can Help:
My kids like to help put the potatoes & carrots into the stock pot and stir the soup.

Go-Go Garlic Bread

Prep/Total Time: 25 minutes
Yield: 12 servings

1/2 cup butter, softened
1/2 cup mayonnaise
1 tablespoon grated Parmesan cheese
2 teaspoons minced garlic
1/2 teaspoon Italian seasoning
1/8 teaspoon seasoned salt
1/2 cup shredded Monterey Jack cheese
1 loaf French bread (about 20 inches), halved lengthwise

In a small mixing bowl, beat butter and mayonnaise until smooth. Beat in the Parmesan cheese, garlic, Italian seasoning and seasoned salt. Stir in Monterey Jack cheese. Spread over cut sides of bread.

Place on an ungreased baking sheet. bake at 350 for 10-15 minutes or until cheese is melted. Slice and serve warm.

Tips and Tricks
I used romano in place of the Parmesan, and used a little less than the recipe calls for, because romano has a sharper taste. Although the original recipe calls for full-fat mayonnaise, I used light mayo with no problem. I also omitted the seasoned salt and used Herbal Salt Substitute instead. I used fresh pressed garlic, rather than jarred garlic, and I used 1-2 cloves, depending on the size. To save time, you could also use garlic powder.
Make It Healthier
Use low-fat mayonnaise and trans-fat free spread in place of the butter. If your bread loaf is smaller than called for, reduce the amount of spread you make to save calories. Omit the salt.
How Kids Can Help
Mix ingredients in a bowl. Spread mix over bread.

Chicken With Leek Sauce

(Pictured with steamed sweet corn and Go-Go Garlic Bread)

Prep/Total Time: 25 minutes
Yield: 4 servings

1/2 cup all-purpose flour
1/8 teaspoon paprika
1/8 teaspoon pepper
4 boneless skinless chicken breast halves (6 ounces each)
2 tablespoons vegetable oil
3 tablespoons leek soup mix
1 cup water
1/2 cup sour cream
1 1/2 teaspoons minced chives

In a large resealable plastic bag, combine the flour, paprika and pepper. Add chicken, two pieces at a time, and shake to coat. In a large skillet, cook chicken in oil over medium heat for 6-7 minutes on each side or until juices run clear.

Meanwhile, in a small saucepan, bring soup mix and water to a boil, stirring frequently. Reduce heat; simmer uncovered, for 5 minutes, stirring occasionally. Remove from the heat, stir in sour cream and chives. Serve with the chicken.

Tips and Tricks
Substitute any flavor soup mix for a different sauce. Use kitchen shears to mince the chives. Buy pretrimmed chicken to save time.
Make It Healthier
Use whole wheat flour. Use light or fat-free sour cream. Replace half the sour cream with plain yogurt. Use canola oil or another heart healthy oil to brown the chicken.
How Kids Can Help
Measure spices and shake bag to coat chicken. Older kids can cut the chives.
Chives are one of the easiest herbs to grow, and they taste so much better fresh than dried. I started my chives from seed, five years ago, and they come back every year with no effort on my part. I water them when I think about it, and all I have to do is step out my back door for fresh cut chives to liven up baked potatoes or sauces or dips.

Sunday, April 29, 2007

Wrap it Up

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Prep: 10 minutes (with precooked chicken)
In our wraps, we used:

Garlic Herb Tortilla Wraps
Grilled chicken
Cheddar cheese
Kidney beans
Romaine lettuce

Other wrap/pita filling ideas:

Leftover Chinese

Chicken Cesear Salad

Chicken or Tuna Salad

Grilled Salmon fillets, rice, teriyaki sauce & sesame seeds

Sauteed shrimp, rice, black beans, scallions, sour cream and salsa

Roasted turkey, lettuce, tomatoe, mashed potatoes, & cranberry sauce

Make it Healthier
Use whole grain tortillas or pita breads. Use low fat dressings.

How Kids can Help
Kids can arrange ingredients on wraps, shred cheese, and help fold wraps

Tips and Tricks:
Warm tortillas slightly before filling, they are less likely to tear. Put filling on the center of the tortilla, fold 2 sides in, and roll up. Don't overfill! For my family, I serve this as a wrap "option" but I leave out the salad ingredients so those who would rather have a chicken salad can do so. I use chicken I cooked ahead from another meal, but in a hurry you can thaw & cook chicken in the microwave quickly-its still less than 30 minutes doing it this way.

Saturday, April 28, 2007

Bean 'n' Rice Burritos

Prep/Total Time: 25 minutes
Yield: at least 8 servings

1 1/2 cups water
1 1/2 cups uncooked instant brown rice
1 medium green pepper, diced
1/2 cup chopped onion
1 teaspoon minced garlic
1 tablespoon olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
1 can (15 ounces) black beans, rinsed and drained
8 flour tortillas (8 inches), warmed
1 cup salsa
reduced-fat shredded cheddar cheese and reduced-fat sour cream, optional

In a small saucepan, bring water to a boil. Add rice; return to a boil. Reduce heat; cover and simmer for 5 minutes. Remove from the heat. Let stand for 5 minutes or until water is absorbed.

Meanwhile, in a large skillet, saute the green pepper, onion and garlic in oil for 3-4 minutes or until tender. Stir in the chili powder, cumin and pepper flakes until combined. Add beans and rice; cook and stir for 4-6 minutes or until heated through.

Spoon about 1/2 cup of filling of-center on each tortilla; top with 2 tablespoons salsa. Fold side and ends over filling and roll up. Serve with cheese and sour cream if desired.

Tips and Tricks
I used one clove of fresh garlic and a garlic press. I cooked the rice in the microwave. I also omitted the cumin because I was out and it didn't make that much of a difference. This recipe made so much filling, I used it to make the burritos, then wrapped most of them in foil and froze them. They made great lunches for my husband.
Make It Healthier
Rinsing the beans removes most of the salt. Serve on whole wheat tortillas. Use less olive oil for sauteing. Add frozen corn to the filling.
How Kids Can Help
Measure water and rice. Use food chopper to chop pepper and onions. Measure spices.

Nutrition Facts
1 burrito (calculated without cheese and sour cream) equals 290 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 504 mg sodium, 51 g carbohydrate, 6 g fiber, 11 g fiber

Ranch Chicken Salad Sandwiches

Prep/Total Time: 15 minutes
Yield: 6 servings

1/4 cup reduced-fat mayonnaise
3 tablespoons fat-free ranch salad dressing
3 tablespoons fat-free sour cream
1 tablespoon lemon juice
1/8 teaspoon pepper
2 cups cubed cooked chicken breast
1/2 cup thinly sliced celery
2 tablespoons diced sweet red pepper
1 tablespoon chopped green onion
6 hamburger buns, split
6 lettuce leaves
6 slices tomato

In a small bowl, combine the mayonnaise, ranch dressing, sour cream, lemon juice and pepper. Stir in the chicken, celery, red pepper and onion until combined. Spoon 1/3 cup onto each bun bottom; top with lettuce and tomato. Replace bun tops.

Tips and Tricks
This is also a versatile sandwich recipe. I omitted the celery and substituted finely chopped raw carrot for the red pepper. You could add cucumber, or whatever veggies your family likes. I didn't measure anything, just eyeballed it, and it turned out fine. I also made pita sandwiches instead of using buns. The easiest way to chop green onions is to use kitchen shears.
Make It Healthier
By using reduced-fat mayo, fat-free dressing and fat-free sour cream, you save 77 calories and 11 grams of fat. You can also replace up to half the amount of sour cream with fat-free plain yogurt without affecting the consistency. Serve on whole wheat rolls. Top with green leafy lettuce such as romaine.
How Kids Can Help
Use Pampered Chef chopper to chop pepper. Stir liquid ingredients. Top buns with salad mix.
Suggested Sides
sweet potato fries, three-fruit smoothies

Nutrition Facts
1 sandwich equals 257 calories, 7 g fat (1 g saturated fat), 41 mg cholesterol, 456 mg sodium, 29 g carbohydrate, 2 g fiber, 18 g protein
Diabetic Exchanges
2 starch, 2 very lean meat, 1/2 fat

Friday, April 27, 2007

Ranch Chicken & Potatoes

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Prep: 50 minutes, including baking (see Tips & Tricks for quick prep option)
Yield: 4+ servings

6 large potatoes peeled & cubed
4 boneless, skinless chicken breasts thawed
onion flakes
1 ranch dressing mix packet (I used McCormick Buttermilk Ranch Mix, which is MSG free)
1/4 cup mayonnaise
1/2 cup light sour cream
1 can cream of chicken soup
1 garlic clove, minced
1/2 cup shredded cheese (I used Dubliner cheese, a sweet, woody Irish cheese. Parmesean or Mozzarella would be good too.)
Pepper to taste

Place cubed potatoes in a baking pan and arrange chicken breasts on top. Combine remaining incredients except cheese & pour over the top. Top with cheese. Cover and bake until potatoes are soft and chicken is cooked through.

Tips & Tricks
I didn't want to heat up the house, so I made it on the stovetop in a large skillet. I halved the chicken breasts, put all ingredients in the pan on medium low heat, covered it, and let it simmer for 20 minutes or so. This would also work in the crock pot for a make ahead meal.

You can use precooked chicken (make extra and reserve from another meal) to make this meal in a snap, just use frozen diced potatoes and microwave with sauce mixture.

Make it Healthier
Substitute lowfat yogurt for the mayonnaise. Use MSG-free spices and low sodium soup. Add carrots.

Suggested Sides:
Green Salad and cooked carrots.

How kids can Help:
Kids can put potatoes in baking dish and work the pepper grinder. Older children can open cans and help wash, peel & cut potatoes.

Lime Chicken Tacos

Prep: 10 minutes
Cook: 5 1/2 hours
Yield: 12 tacos

1 1/2 pounds boneless skinless chicken breasts
3 tablespoons lime juice
1 tablespoon chili powder
1 cup frozen corn
1 cup chunky salsa
12 flour tortillas (6 inches), warmed
sour cream, shredded cheddar cheese and shredded lettuce, optional

Place the chicken in a 3-qt slowcooker. Combine the lime juice and chili powder; pour over chicken. Cover and cook on low for 5-6 hours or until chicken is tender.

Remove chicken, cool slightly. Shred and return to slow cooker. Stir in corn and salsa. Cover and cook on low for 30 minutes or until heated through. Serve in tortillas with sour cream, cheese and lettuce if desired.

Tips and Tricks
The chicken mixture can also be used as a topping for nachos or taco salad.
Make It Healthier
Serve in whole wheat tortillas. Top with green leafy lettuce.
How Kids Can Help
Add ingredients to slowcooker. Shred lettuce and cheese.

Nutrition Facts
1 taco (prepared with fat-Free tortillas; calculated without sour cream and cheese) equals 148 calories, 2 g fat (trace saturated fat), 31 mg cholesterol, 338 mg sodium, 20 g carbohydrate, 2 g fiber, 15 g protein
Diabetic Exchanges
2 very lean meat, 1 starch

Chicken Shepherd's Pie

This tasty dish is a twist on a classic comfort food.

Prep: 25 minutes
Bake: 25 minutes
Yield: 6 servings

2 boneless skinless chicken breast halves (6 ounces each), cubed
4 tablespoons butter, divided
1 pouch (3. ounces )roasted garlic mashed potatoes
3 tablespoons all-purpose flour
2 1/4 cups milk
1 teaspoon rubbed sage
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup (4 ounces) shredded Swiss cheese, divided
1 cup fresh sugar snap peas, trimmed and chopped
1/2 cup frozen corn

In a small skillet, cook chicken in 1 tablespoon butter until no longer pink; set aside and keep warm. Prepare mashed potatoes according to package directions.

Meanwhile, in a large saucepan, melt remaining butter over medium heat. Whisk in flour until smooth. Gradually add milk; stir in seasonings. Bring to a boil. reduce heat; cook and stir for 1-2 minutes or until thickened.

Remove from the heat. Stir in 3/4 cup Swiss cheese until melted. Add peas, corn and chicken. Transfer to a 2-qt baking dish coated with nonstick cooking spray. Top with mashed potatoes; sprinkle with remaining cheese.

Bake, uncovered, at 350 for 25-30 minutes or until heated through. Let stand for 5 minutes before serving.

Tips and Tricks
For a pretty, golden top, bake as directed, then broil for 5 minutes. Use canned chicken to save time, or precook the chicken and refrigerate for later. I omitted the salt and the sage and used 1/2 the butter. I also substituted regular peas because I don't like sugar snap peas, and increased the amount of corn. If you don't have Swiss cheese, any other soft, mild cheese will work fine, such as Monterey Jack cheese or Muenster. I also used whole wheat flour to thicken.
Make It Healthier
Omit the salt. Use made from scratch mashed potatoes in place of pouch potatoes. Use trans-fat free spread in place of butter. Use low-fat or fat-free milk.
How Kids Can Help
Measure the flour and veggies. Press buttons on microwave to make potatoes. Older kids can shred the cheese.
Suggested Sides
green salad and bread

Nutrition Facts
1 serving (prepared with reduced-fat butter, fat-free milk and reduced-fat Swiss cheese) equals 316 calories, 13 g fat (7 g saturated fat), 68 mg cholesterol, 660 mg sodium, 27 g carbohydrate, 2 g fiber, 26 g protein
Diabetic Exchanges
2 starch, 2 lean meat, 1 fat

Thursday, April 26, 2007

Herb Mix For Rice

Prep/Total Time: 25 minutes
Yield: 4 batches (about 3/4 cup total)
5 tablespoons beef bouillon granules
3 tablespoons dried parsley flakes
2 tablespoons dried minced onion
4 teaspoons dried basil
2 teaspoons garlic powder
Additional Ingredients (for each batch):
2 cups water
1 cup uncooked long grain rice

In an airtight container, combine the first six ingredients. Store in a cool, dry place for up to one year.

To prepare rice: In a saucepan, bring water and 3 tablespoons herb mix to a boil. Stir in rice. Reduce heat; cover and simmer for 15 minutes or until rice is tender and liquid is absorbed. Makes 4 servings.

Tips and Tricks
Save money with this easy mix in place of boxed flavored rices. Use low-sodium beef bouillon to reduce the salt.

Tangy Sloppy Joes

Prep/Total Time: 30 minutes
Yield: 6 servings

1 pound ground beef
1/2 cup chopped celery
1/3 cup chopped onion
2 tablespoons chopped green pepper
1 cup ketchup
1/2 cup chili sauce
1 tablespoon sugar
1 tablespoon brown sugar
1 tablespoon cider vinegar
2 teaspoons ground mustard
1/4 tsp salt
1/8 tsp pepper
6 hamburger buns, split

In a large skillet, cook the beef, celery, onion and pepper over medium heat until meat is no longer pink and vegetables are tender.

Stir in the ketchup, chili sauce, sugars, vinegar, mustard, salt and pepper. Bring to a boil. Reduce heat, simmer uncovered for 15 minutes. Serve on buns.

Tips and Tricks
In place of chili sauce, I used 8 ounces of low-sodium tomato sauce and a tablespoon of chili powder. I also omitted the celery and the salt. If you don't have cider vinegar, just about any other type of vinegar can be substituted. When chopping onions and pepper, chop extra and store in the freezer in ziploc bags for another day.
Make It Healthier
Omit the salt. Serve on whole wheat rolls. Use lean meat and rinse with water before adding sauce.
How Kids Can Help
Mix the sauce, fill the buns.

Wednesday, April 25, 2007

Kitchen Staples

The following is a list of staple items that I keep in my kitchen. If you have most of these items, you can throw together a meal in no time without a trip to the grocery store.

PRODUCE (all long-lasting items if stored properly)

extra-virgin olive oil
vegetable oil
quick cooking barley
Worcestershire sauce
dried pasta
chicken broth
canned tomatoes
canned beans
canned tuna
granulated sugar
brown sugar
baking soda
baking powder
unsweetened cocoa powder
pure vanilla extract
soy sauce
bread crumbs
peanut butter
chocolate chips

black pepper
cayenne pepper
crushed red pepper
chili powder
ground cumin
bay leaves
ground cinnamon
ground nutmeg
italian seasoning
seafood seasoning, such as Old Bay

parmesan cheese
plain fat-free yogurt

frozen fruit
frozen vegetables

Pepper Steak

This is one of my mom's special recipes and my dad's favorite meal. When I got married, I asked for the recipe so I could duplicate it, and this is what I came up with.

Prep: 15 minutes
Cook: 6 hours
Yield: 4 servings

1-2 pounds bottom round steak, cut into 1-inch strips
one green pepper, sliced
1 large jar tomato juice
1 can water chestnuts, drained and sliced
1 medium onion, sliced lengthwise
1-2 tablespoons flour
1 pound sliced mushrooms
1 tablespoon browning sauce
cooked rice

Brown meat in a large pot in oil. Sprinkle flour over meat and stir. When meat is browned, add browning sauce and stir. Transfer to a slow cooker.

Add tomato juice and cook 6 hours or until tender. Add peppers, water chestnuts, mushrooms and onions, cook 30-45 minutes longer, or until tender. Serve over rice.

Tips and Tricks
Buy already sliced water chestnuts to save time. Buy pre-sliced mushrooms, they are already washed and cost the same as whole mushrooms. Try V8 juice for a slightly different taste.
Make It Healthier
Use low-sodium tomato juice. Use lean meat, trimming off any fat. Serve over brown rice.
How Kids Can Help
Measure the flour, stir in tomato juice.
My mom always used a brown sauce by La Choy for the browning portion, but I have been unable to find it here. I substituted a tablespoon of hoisin sauce, from the asian section at the grocery store, with great results.

Greek Cucumber Sauce

Prep: 10 minutes
Yield: 10 or more servings

2 medium cucumbers
16 ounces sour cream or plain yogurt
4 garlic cloves
2 tablespoons olive oil
2 tablespoons wine vinegar

Peel cucumbers and grate each length-wise with a coarse grater. Salt; allow to drain and press out excess liquid from grated cucumbers.

Peel garlic cloves; remove sprout; crush. Mix cucumber, garlic, vinegar and salt.

Fold the yogurt or sour cream and the olive oil into the mixture.

Tips and Tricks
This makes a great sauce for sandwiches or hot chicken dishes. Serve with pita bread. I prefer to use the yogurt because it's lighter than sour cream, and I only use one or two garlic cloves, depending on how big they are. I do salt the cucumber to help draw out the water, but I omit the extra salt.
Make It Healthier
Use low-fat or fat-free sour cream or yogurt. Omit salt.
How Kids Can Help
Older kids can grate the cucumber. Younger kids can stir the wet ingredients.

Tuesday, April 24, 2007

BLT Tortillas

Prep/Total Time: 20 minutes
Yield: 8 servings

1/2 cup mayonnaise
1/2 cup sour cream
2 tablespoons ranch salad dressing mix
1/4 teaspoon crushed red pepper flakes
8 flour tortillas (8 inches), warmed
16 bacon strips, cooked and drained
2 to 3 cups shredded lettuce
2 cups chopped tomato
green and sweet red pepper strips, optional

In a large bowl, combine mayo, sour cream, salad dressing mix and red pepper flakes; spread on tortillas. Layer with bacon, lettuce and tomato. Top with peppers if desired. Roll up tortillas.

Tips and Tricks
Cook the bacon in the microwave to save time, and blot grease with paper towels.
Make It Healthier
Reduce the amount of bacon and use the leanest cut you can find. Increase lettuce and tomatoes and use the peppers, they are a great source of vitamin C. In place of iceberg, use a leafy green lettuce or baby spinach. Use light sour cream and mayo.
How Kids Can Help
Shred the lettuce, layer the ingredients, roll tortillas up.

Potluck Pockets

Prep/Cook Time: 30 minutes
Yield: 12 servings

1 pound ground beef
1/2 cup chopped onion
1/2 cup chopped green pepper
2 tablespoons worchestershire sauce
2 tablespoons soy sauce
2 teaspoons garlic powder
1 teaspoon ground cumin
1/2 teaspoon italian seasoning
6 pita breads, halved
2 medium tomatoes, diced
3 cups shredded lettuce
1/2 cup soy sauce
1/4 cup white vinegar
2 tablespoons worcestershire sauce
1/2 teaspoon onion powder
1/2 teaspoon italian seasoning
dash pepper

In a large skillet, cook beef, onion and green pepper until meat is no longer pink; drain. Add worchestershire sauce, soy sauce, garlic powder, cumin and italian seasoning; mix well. Simmer for 5-10 minutes

In a small saucepan, bring all the sauce ingredients to a boil. Reduce heat and simmer for 5-10 minutes. Spoon meat mixture into pita halves; top with sauce, tomatoes and lettuce.

Tips and Tricks
Since soy sauce and worchestershire sauce are both high in salt, I completely left out the sauce. When filling the pita pockets, be careful that the pita doesn't split. The bottom of mine opened up and I burned my hand with hot meat.
Make It Healthier
Omit the sauce. Use low sodium soy sauce and whole wheat pitas. Use lean meat. When the meat is cooked, drain it and rinse it with water to remove more fat.
How Kids Can Help
Use Pampered Chef chopper to chop onions and peppers, measure spices, shred lettuce.

Banana Bundt Cake

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Prep Time: 60 minutes including baking & chilling
Yeild: 18 servings

4 ripe bananas
3/4 cup sugar
2 eggs
2 cups whole wheat flour
1/8 cup olive oil
1/8 tsp ginger
1/2 tsp cinnamon
1 tsp vanilla
1 tsp soda
1/2 tsp salt
1/4 tsp baking powder

Preheat oven to 350 degrees. Combine dry ingredients, set aside. Mash bananas, add sugar, eggs and vanilla and blend well. Stir in dry ingredients until just mixed. Our into a lightly greased and floured bundt pan. Bake for 30-35 minutes or until a toothpick comes out clean. Cover bundt pan with a plate and let sit for 5 minutes.

1/4 cup smart balance baking margarine
1/2 cup chocolate chips
1/4 cup powdered sugar

Soften butter until nearly melted & liquid, but opague in color. Melt chocolate chips and blend well with butter. Slowly add powdered sugar and beat until smooth. Spread on warm cake-glaze will melt and drip down the sides. Refrigerate cake until set, about 10 minutes.

Make it Healthier:
This cake is also delcious without the glaze, and lower in fat and calories. I've cut the oil as much as possible down to 1/8 cup from 1/3 cup without noticing a difference in texture & moistness. Add wheat germ or finely grated carrots for extra nutrition. This is a great dessert cake in that its whole grain and very high in potassium.

How Kids Can Help:
Kids can mash bananas and add dry ingredients. My son (5) pretty much makes this cake on his own with me just telling him how much of each ingredient to add and helping with the stove.

Monday, April 23, 2007

Chicken Tortilla Soup

Prep/Cook: 15 minutes
Yield: 4 servings

1 can (15 ounces) Southwestern Chili Sauce
2 cups chicken broth
1 boneless skinless chicken breast, cooked and cut into bite-size pieces
1/2 cup whole kernel corn
1/2 cup black beans, rinsed and drained
2 tablespoons chopped fresh cilantro
crushed tortilla chips
sliced avocado
shredded monterey jack cheese
chopped green onion

In a medium saucepan, combine chili sauce and chicken broth. Bring to a boil. Add the chicken, corn, beans and cilantro. Simmer for 5 minutes.

Ladle soup into individual serving bowls. Serve with crushed tortilla chips and avocado slices. Add cheese and chopped green onion as desired.

Tips and Tricks
I used one small can of hot mexican tomato sauce and one can of regular low-sodium tomato sauce in place of the chili sauce. If it's not hot enough for you, add some hot sauce or chili powder. Pre-cook the chicken or buy canned chicken to save time. In place of fresh cilantro, substitute 2 teaspoons dried cilantro. I also used an entire can of black beans.
Make It Healthier
Use low-sodium chicken broth. Rinsing the beans removes most of the salt. Trim chicken before cooking to reduce fat.
How Kids Can Help
Mix the sauce, crush tortilla chips. Older kids can grate cheese.
Suggested Sides
salad, fresh bread
Beans are a super food. Beans, in general, are high in protein and fiber, low in fat and cholesterol free. Black beans are also loaded with antioxidants. So dig in!

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Spinach Tomato Soup

This is a recipe I created in an attempt to duplicate a Basque soup at a local restaurant. It doesn't taste like the Basque soup (DH likes it better) but it's still yummy.

Prep: 30 minutes
Yield: 4 servings

8 large red ripe tomatoes, peeled, seeded & chopped.
About 1 Tablespoon organic extra virgin Olive Oil
1 large white onion, minced into a pulp.
A little bit of fresh minced garlic
1 cup of chicken stock, simmered & reduced to 3/4 cup
1 cup Heavy Cream
Salt & Pepper
1 cup grated cheddar cheese
1/2 tsp baking soda (to neutralize acidity in tomatoes/tomato sauce)
Salt & Pepper to taste
Fresh spinach, cut into strips approximately 1/4 inch wide

Heat olive oil and add onions and garlic. Cook until onions are soft & clear, but not browned. Add spaghetti sauce and heat on medium heat until warm but not boiling. Add baking soda, and heat while stirring constantly. The soda will make it bubble, but it should never boil. When the bubbling stops, stir in water/bullion mixture. Puree entire mixture in blender until smooth. Gradually stir in cream/milk and heat until warm. Stir in cheese. Salt & Pepper to taste. Add spinach and heat until spinach is wilted.

Tips and Tricks
To save time and make this recipe without a trip to the store, I substitute a large jar of spaghetti sauce for the tomatoes, 3 boullion cubes dissolved in 3/4 cup water for the chicken stock, and evaporated milk for the cream.

Make it Healthier
Change out cream for evaporated milk. Reduce oil. If you use tomato sauce/spaghetti sauce in place of tomatoes check sugar & corn syrup content and use a low sodium variety.

How Kids Can Help
Chop onions using Pampered Chef chopper.

Sunday, April 22, 2007

Macaroni & Cheese Soup

This is a recipe I made up to make a healtheir meal out of a family favorite. My kids love macaroni and cheese,but the soup is healthier with added veggies and no processed cheese! Plus, research has shown people who eat soup more often consume less total calories than those who don't! This soup is a winner at our house!

Prep: 20 minutes (including cooking noodles)
Yield: 4 servings

1 cup elbow macaroni noodles, prepared according to package directions
2 cans cream of chicken soup
2 cups milk
1/2 cup shredded cheddar
1/2 cup peas
1/2 cup cooked carrots
1/2 cup corn niblets
pepper to taste
dash of onion powder
tiny dash of dry mustard

In large saucepan combine soup and milk. Blend until smooth and heat but not to boiling. Stir in cheese. Stir in pepper, onion powder and dry mustard. Add vegetables and cooked, drained noodles. Heat through and serve.

Tips and Tricks
Use novelty macaroni such as ABC pasta or character pasta for a fun, kid-oriented meal. You can add any vegetables, including frozen veggies right from the freezer. You can also substitute the type of cheese-some ideas include mozzarella and monterey jack. For a meatless meal, you can substitute cheddar cheese soup for the chicken soup & the cheese, or you can use cream of celery soup. I cook the noodles while I heat the soup which makes for a super fast prep.

Make it Healthier
Use whole wheat pasta, reduced fat cheese, and reduced sodium soup.

How kids can help:
Older kids can shred the cheese, little ones can set the table. This soup whips up so fast that there's not a lot of wait time for hungry little ones.

Parmesan Potato Balls

Prep: 45 minutes
Bake: 15 minutes
Yield: 3 dozen

3 large potatoes, peeled and cubed
2 ounces cream cheese, softened
2 TBSP milk
1 TBSP butter, softened
1/4 cup grated parmesan cheese
1 TBSP chopped green onion
2 1/2 tsps onion soup mix
1/2 tsp salt
1/8 tsp hot pepper sauce
dash pepper
1 egg, beaten
1 1/2 cups crushed cornflakes

Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender. Drain.

In a large mixing bowl, mash the potatoes. Beat in the cream cheese, milk and butter until smooth. Stir in the parmesan cheese, onion, soup mix, salt, hot pepper sauce, and pepper. Shape into 1 1/2 inch balls.

Place the egg and cornflakes in separate shallow bowls. Dip potato balls in egg, then roll in crumbs. Place on ungreased baking sheets. Bake at 400 for 15-18 minutes or until crisp an golden brown.

Tips and Tricks
To crush the cornflakes, put them in a gallon size freezer bag and roll over them with a rolling pin. I substituted regular onion for the green onion, and used milk to moisten the outside of the balls when my husband forgot to tell me we were out of eggs. I made the balls larger than the recipe calls for and saved some time.
Make It Healthier
Use lowfat cream cheese or neufchatel cheese. Use low fat or skim milk. Use less onion soup mix to lower the sodium and omit the 1/2 teaspoon salt.
How Kids Can Help
Crush the cornflakes, mash the potatoes. Older kids can help roll the balls in the crumb coating.

Traditional Meatloaf

I normally just toss ingredients for meatloaf into a bowl and never measure, so it tastes a little different every time. I ran across this recipe and thought I'd try it out. We have a new favorite!

Prep: 15 minutes
Bake: 1 hour plus standing
Yield: 6 servings
1 egg, beaten
2/3 c milk
3 slices bread, crumbled
1 cup (4 ounces) shredded cheddar cheese
1 medium onion, chopped
1/2 cup finely shredded carrot
1 tsp salt
1/4 tsp pepper
1 1/2 pounds ground beef
1/4 cup packed brown sugar
1/4 cup ketchup
1 tbsp prepared mustard

In a large bowl, combine the first eight ingredients. Crumble beef over mixture and mix well. Shape into a loaf. Place in a greased 9x5x3 loaf pan.

In a small bowl, combine the brown sugar, ketchup and mustard. Spread over the loaf. Bake at 350 for 60-75 minutes or until no pink remains and a meat thermometer reads 160. Drain. Let stand for ten minutes before slicing.

Tips and Tricks
I use my Pampered Chef chopper to chop the onions and carrots instead of shredding them. Line the pan with foil to make clean up quicker.
Make It Healthier
Use lean meat. I always use the leanest meat possible, and towards the end of the baking time, tilt the pan over the sink to pour off some of the fat. Use low fat or skim milk. Use reduced fat cheese. Omit the salt. Use whole wheat or whole grain bread.
How Kids Can Help
Even my toddler can use the chopper safely. Kids can shred the bread pieces and stir the mixture prior to adding the meat.
Suggested Sides

Saturday, April 21, 2007

Creamy Vegetable Lasagna

Prep: 20 minutes
Bake: 35 minutes
Yield: 3 servings

1/2 cup grated parmesan cheese, divided
1/3 cup ricotta cheese
1/3 cup mayonnaise
2 Tbsp 2% milk
1/2 tsp dried basil
1/2 tsp dried thyme
1/8 tsp salt
1/8 tsp pepper
3 no-cook lasagna noodles
2 cups chopped frozen broccoli-cauliflower blend
1/4 cup shredded part-skim mozzarella cheese

In a small bowl, combine 2 tbsp parmesan cheese, ricotta cheese, mayonnaise, milk, basil, thyme, salt and pepper. Spread 1/4 cup into an 8-in x 4-in x 2-in glass loaf pan coated with nonstick cooking spray.

Layer with one noodle, 1/4 cup cheese mixture, 1 cup vegetables and two tbsp parmesan cheese. Repeat layers. Top with the third noodle and remaining cheese mixture. Sprinkle with mozzarella and remaining parmesan.

Cover and bake at 400 for 25 minutes. Uncover; bake 10-13 minutes longer or until golden brown and bubbly.

Tips and Tricks
This is also a cooking for two recipe, but it was so good, next time I make it I will be doubling it.
Make It Healthier
Use reduced fat or low fat cheeses. While we don't like reduced fat mozzarella cheese for cheese slices or with crackers, it tastes just fine when mixed in dishes like this. Omit the salt to lower sodium.
How Kids Can Help
Mix the cheese filling, help with the layers.
Suggested Sides
green salad, bread

Nutrition Facts
1 piece (prepared with reduced fat ricotta and reduced fat mayonnaise) equals 307 calories, 16 g fat (6 g saturated fat), 33 mg cholesterol, 660 mg sodium, 25 g carbohydrate, 4 g fiber, 15 g protein

Parmesan Herb Loaf

Prep: 15 minutes
Bake: 30 minutes
Yield: 1 loaf (4 wedges)

1 1/4 cups all-purpose flour
3 Tbsp plus 1 tsp grated parmesan cheese, divided
1 1/2 tsp sugar
1 1/2 tsp dried minced onion
1 1/4 tsp italian seasoning, divided
1/2 tsp baking soda
1/4 tsp salt
1/2 cup sour cream
2 Tbsp plus 2 tsp 2% milk
4 1/2 tsp butter, melted
1 egg white, beaten

In a small bowl, combine the flour, 3 tablespoons parmesan cheese, sugar, onion, 1 tsp italian seasoning, baking soda and salt. In another bowl, combine the sour cream, milk and butter. Stir into dry ingredients until just moistened.

Turn onto a floured surface; knead for one minute. Shape into a round loaf, place on a baking sheet coated with nonstick cooking spray. With scissors, cut a 1/4 inch deep cross in top of loaf.

Brush with egg white. Sprinkle with remaining parmesan cheese and italian seasoning. Bake at 350 for 30-35 minutes or until golden brown.

Tips and Tricks
This is a quick bread recipe that is much faster than bread containing yeast, since it eliminates rising time. The recipe as listed makes enough for two people, but can easily be doubled for a larger loaf. Before kneading the bread, coat your hands with olive oil, and the dough will not stick to your hands.
Make It Healthier
Use light or fat free sour cream. Most baking experts will tell you that margarines are not good for baking, but I used Smart Balance spread for this and it turned out great. Omit the salt to lower the sodium.
How Kids Can Help
Measure the ingredients. Beat the egg white. Older kids can knead the dough.

Nutrition Facts
one wedge (prepared with reduced fat sour cream) equals 257 calories, 9 g fat (6 g saturated fat), 26 mg cholesterol, 466 mg sodium, 35 g carbohydrate, 1 g fiber, 9 g protein

Beatrix Potter's Cobbler

This is a family recipe that I renamed Beatrix Potter's Cobbler because its perfect for a themed dessert. The ingredients are bread & milk & blackberries...or cake & butter & blackberries anyway. DH and I had it last night for an anniversary treat, and its scrumptious!

Prep: 5 minutes
Bake: 40 minutes, give or take
Yeild: 12 servings

1 large package frozen blackberries or marionberries
1/2 cup butter
1 vanilla cake mix

Spread frozen berries in a 8x12 baking pan. Distribute powdered cake mix over the top. Melt butter in microwave and drizzle over the cake mix. Bake uncovered at 350 degrees until the top is lightly browned. The juices from the berries and the butter will have mixed with the cake mix to make a delicious top crust.

Suggested Sides:
Serve warm with vanilla ice cream or whipped cream.

Tips and Tricks:
I use wild blackberries my mom brings me from Oregon every year-reminds me of home! You can use store bought just as easily. To make this recipe ahead of time, skip melting the butter, and just cut the butter into small chunks and spread out on top of the cake. Refrigerate until ready to bake.

Make it Healthier:
To cut out processed ingredients, you can blend together the dry ingredients for a vanilla scratch cake. Blend the vanilla with the melted butter before drizzling. Use less butter for less fat and calories.

How Kids Can Help:
Kids can place blackberries in the pan and push buttons on the microwave to melt the butter. Older children can help spread out the cake mix and drizzle butter. This is a recipe that an older child could easily make independently.

Friday, April 20, 2007

Tender Beef Over Noodles

Prep: 15 minutes
Cook: 5 1/2 hours
Yield: 2 servings

1/2 to 3/4 pound beef stew meat
1/3 cup chopped onion
1 teaspoon canola oil
1 cup water, divided
1/3 cup ketchup
1 TBSP brown sugar
1 TBSP worchestershire sauce
1/2 teaspoon paprika
1/4 teaspoon ground mustard
3 TBSP all-purpose flour
1 cup uncooked egg noodles

In a small skillet, brown beef and onion in oil; drain. Transfer to 1 1/2 quart slow cooker.

In a small bowl, combine 1/2 cup water, ketchup, brown sugar, worchestershire sauce, paprika and mustard; pour over meat. Cover and cook on low for 5 hours or until meat is tender.

Combine the flour and remaining water until smooth; stir into meat mixture. Cook 30 minutes longer or until thickened. Meanwhile cook noodles according to package directions; drain. Serve with beef.

Tips and Tricks
This meal is intended to be just enough to feed two people, but it can be easily doubled or tripled to feed a larger family.
Make It Healthier
Use organic ketchup. The amount of sugar is still the same, but it contains no high fructose corn syrup. Use lean beef. Skip the browning in oil step to reduce fat.
How Kids Can Help
Stir the flour mixture. Combine ingredients for the sauce.

Nutrition Facts
1 cup beef mixture with 1/2 cup noodles equals 385 calories, 11 g fat (3 g saturated fat), 89 mg cholesterol, 611 mg sodium, 44 g carbohydrate, 2 g fiber 27 g protein

Beef and Wild Rice Medley

Prep: 15 minutes
Cook: 25 minutes
Yield: 4 servings

1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/8 teaspoon cayenne pepper
1 pound boneless beef sirloin steak cut into 3/4 inch cubes
1 tablespoon canola oil
1/4 cup sliced celery
1/4 cup julienned green pepper
2 1/4 cups water
1 package (6 ounces) long grain and wild rice mix
1 small tomato, chopped
2 tablespoons chopped green onion

In a small bowl, combine the first three ingredients. Sprinkle over beef cubes. In a large saucepan coated with nonstick cooking spray, cook beef in oil until no longer pink; drain. Stir in celery and green pepper; cook 2 minutes longer.

Stir in the water and rice mix with contents of seasoning packet. Bring to a boil; reduce heat. Cover and simmer for 23-28 minutes or until rice is tender. Stir in tomato; heat through. Sprinkle with onion.

Tips and Tricks
I omitted the celery because I usually don't keep it on hand. The first time I made this, it was good, but the meat was chewy. So now I precook the meat in my slowcooker with 2 cups of beef broth to make it tender. This also skips the browning in oil.
Make It Healthier
Use a leaner cut of meat. Use less of the seasoning packet with the rice to reduce sodium.
How Kids Can Help
Dump rice and seasoning into pan.
Suggested Sides
french bread and green salad

Nutrition Facts
1 cup equals 327 calories, 10 g fat (2 g saturated fat),63 mg cholesterol, 626 mg sodium, 33 g carbohydrate, 1 g fiber, 26 g protein
Diabetic Exchanges
3 lean meat, 2 starch, 1/2 fat

Thursday, April 19, 2007

Super Salads

A salad is a great way to round out a meal and get your daily vegetable quota, but many salads out there are sadly lacking in nutrition.

My family eats salad with dinner at least three times a week. Here are some ideas for improving the quality of your salads.

1. Go for color. Think dark, leafy greens and at least 2 other colors. We never eat salads made with iceberg lettuce. Instead, I buy romaine, red leaf, or whatever variety looks good at the grocery store. I also add tomatoes, carrots, and cucumber; mushrooms, diced green pepper and olives for my husband; avocado cubes for me. Add radishes, onions, or whatever vegetables your family likes to eat. Consider asian style salads with mandarin oranges, italian style with capers or greek style with cucumbers.

2. Choose your dressing wisely. Try light or reduced fat dressings if you like them; otherwise, try to stick to the 2 tablespoon rule. Vinaigrettes are usually the lightest and anything containing cheese is usually heavier.

3.Take it easy on the extras. If you have to have them, choose croutons OR bacon bits and use them sparingly.

4. Add a protein. I usually slice a hardboiled egg and split it between each family member. If I'm making a main course salad for myself, I'll put in some tuna fish or cottage cheese. The advantage to this is that tuna adds extra moisture, so I can use less dressing. My husband sometimes likes a small amount of kidney beans.

5. Add a fat. Fat is necessary in your diet for a number of organ systems, especially in growing children. The key is choosing healthy fats over saturated fats and trans fats that can affect your heart health, and not overindulging in any sort of fat, even the good ones. I like to add a sprinkle of shredded cheese or a few cubes of avocado to my salads. If you like oil based dressings, olive oil is a smarter way to sneak some fat into your diet.

6. Pay attention to size. A side salad served as a compliment to a meal should be around 100 calories or less.

Pizza Pizzaz

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Yield: 1 large pizza (serves 6)
Total Time: About an hour (including raising & baking)

(all ingredients are approximate, this is a "head recipe)
1 TBS dry yeast
2 TBS sugar
1 cup warm water
3 TBS extra virgin olive oil
dash of salt

Preheat oven to 350 F. Dissolve yeast and sugar in warm water. Add olive oil and salt. Gradually mix in flour until dough is very soft but not sticky. The amount of flour will vary based on the humidity and temperature of the day. Knead lightly until smooth. Place on a ceramic plate on top of stove or a warm place, cover and raise until double. While dough is raising prepare toppings, grate cheese, and prepare sauce.

Pizza Sauce:

1 6 oz can tomato sauce
fresh minced garlic
pinch of sugar
freshly ground black pepper

We topped our pizza with what I had on hand, which happened to be canadian bacon, mozzerella cheese, and parmesean cheese. You can top your pizza with whatever you like.

Constructing your pizza:

Roll out dough onto your pizza pan. I spray my pan with vegetable oil first. I used a large baking sheet. Sprinkle 10-12 strands of grated mozzerella cheese in different areas of the pizza and bake until cheese turns brown but crust is still white.

Add toppings:

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Bake until cheese is melted and starting to bubble.

Suggested Sides:
Green salad

Make it Healthier:
Substitute part of the flour with whole grain flour. (You will need to knead longer.) Use part-skim mozzerella and lots of vegetables.

Tips and Tricks:
The Pampered Chef roller is great for rolling out the dough quickly. If I'm rushed for time, I open the door of my oven slightly while the dough is raising so that the kitchen is warmer-you can literally watch the dough rise!

How Kids Can Help:
Kids can help assemble the pizzas. Sometimes we divide the dough and each child gets to make his or her own individual pizza with his or her dough.

Interactive Post: Kitchen Disasters

Jen and I have decided to periodically post topics that our readers can participate in. If you wish to answer a question or share a story, leave a comment and one of us will transfer your comment to the main page.
Today's topic is kitchen disasters.
Share some of your worst kitchen disasters, be it a recipe gone horribly wrong, an enormous mess, appliance malfunction, or anything involving blood.

It's just me... said...
Oh this is great. Here is my story, which is famous in my family. I am not known for being a cook. In fact for the first few years of our marriage (sans kids) I rarely ventured into the kitchen except for a glass of water. When I do cook I only like to use recipes as an idea for where to start, and then I go off on my own. Sometimes it works, sometimes it doesn't.

One day we were invited to my grandma's for dinner and asked to provide the dessert. She is an excellent cook - and I wanted to compliment her dinner with something tasty and rich. I got the idea out of a book to do a three-layer chocolate divine cake with peanut butter frosting. I baked the cakes and started making the frosting. Had I bothered to read directions for making a peanut butter frosting, I would have noticed the ratio of PB with everything else. Well I didn't.The frosting tasted great so I decided to spread it on the cake. Well the cake was still warm so you can imagine what happened. As soon as I stuck the second layer it slid off right onto the floor. My third layer than became my second layer, with the help of about fifty toothpicks struggling to hold it on. By the time we reached my grandma's the cake had slid around multiple times, breaking into pieces and looking quite disgusting.Everyone was a champ and took a piece but not before they took pictures of me with my attempt at being Martha Stewart!

Jen said...
All in all, I managed to create a decent tomato soup for lunch today, with one caveat. Since I ended up using copious amounts of onions, it didn't have a very smooth texture. I decided to puree it in the blender to take care of that. When I turned on the blender, I noticed the circular plug in the top of the lid was wobbly, so I went to straighten it and turned it the wrong way, (next time I will remember "righty tighty, lefty loosey") and the plug fell directly into the blender which shredded it right into the soup. I'm sure that if plastic offgassing isn't good for food in the refrigerator, actual plastic shavings aren't too good for direct ingestion so the soup was ruined, as was my blender.

Three-Fruit Smoothies

Prep/Total Time: 10 minutes
Yield: 3 servings

2 cartons (6 ounces each) fat-free reduced-sugar cherry-vanilla yogurt
1 small banana, halved
3/4 fresh or frozen blueberries
1 Tbsp honey
15 ice cubes

In a blender, combine the yogurt, banana, blueberries and honey; cover and process until smooth. While processing, add a few ice cubes at a time until mixture achieves desired thickness. Serve immediately.

Tips and Tricks
Smoothies are a great way to get fruit into your diet and also a way I get my picky son to eat fruit that he normally won't touch.
Make It Healthier
Add some wheat germ or ground flaxseed while processing.

Nutrition Facts
1 cup equals 130 calories, trace fat (trace saturated fat), 2 mg cholesterol, 69 mg sodium, 28 g carbohydrate, 2 g fiber, 6 g protein
Diabetic Exchanges
2 fruit

Italian Wedding Soup/Chinese Egg Drop Soup

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At a readers request, I'm reposting my weekly soup recipes from Lords of the Manor. Italian Wedding Soup is a type of Egg-Drop Soup, its extremely easy to make, and so delicious! Here's how I made it:

Yield: 2 quarts
Prep Time: 20 minutes

Bring six cups of chicken broth with 1/4 tsp white pepper and 2 tsp oregano to a boil. Turn off heat and add 3 beaten eggs. (I drop the eggs from 18 inches above the soup using my Pampered Chef measure-all cup.) While dropping egg, stir clockwise with a wooden spoon.

Add cooked meatballs-use your favorite recipe or pre-made, thawed & heated meatballs from the store.

Garnish with fresh grated parmesean cheese.

Suggested Sides: Cesear salad and Italian bread.

For Chinese Egg Drop Soup, replace oregano with 1/4 tsp white pepper and 1/4 cup finely chopped scallions. Add 1 tbs cornstarch dissolved in 1/4 cup water and stir in well just before dropping in eggs. Serve with fried rice and your favorite Chinese dish, such as sweet and sour beef with broccoli.

Tips and Tricks:
Dropping the eggs is a fine drizzle from several inches above the soup. While dropping eggs, make sure heat is off (or eggs will be rubbery instead of silky) and make sure to stir in only one direction for longer egg-ribbons instead of pulverized eggs. Continue to stir for 1 full minute after dropping eggs.

How Kids Can Help:
Toddlers can push buttons on microwave for thawing/cooking meatballs. Older kids can help drop the eggs or stir clockwise while you drop the eggs.

Easy Cheesy Ranch Chicken

Prep: 10 minutes
Cook: 45 minutes
Yield: 4 servings

1/2 cup ranch salad dressing
1 Tbsp corn starch
4 boneless skinless chicken breasts
1 cup shredded cheddar cheese
1/2 cup shredded parmesan cheese

Mix cornstarch with salad dressing in a shallow bowl. Coat both sides of chicken with dressing mixture. Place in baking pan. Combine cheeses and sprinkle over chicken.

Bake uncovered at 350 for 45 minutes or until juices run clear.

Tips and Tricks
Try different cheeses for a different flavor. Use pretrimmed chicken to save time. Buy already shredded cheese to save time.
Make It Healthier
Substitute reduced fat cheeses and salad dressing.
How Kids Can Help
Sprinkle cheese over chicken.
Suggested Sides
french bread, steamed broccoli

Chicken In Mushroom Sauce

Prep/Total Time: 30 minutes
Yield: 4 servings

1/2 pound sliced fresh mushrooms
1/2 chopped green onions
1 TBSP butter
2 TBSP all-purpose flour
1/2 cup reduced-fat plain yogurt
1/4 cup water
2 TBSP reduced-sodium chicken broth
1 tsp reduced sodium chicken bouillon granules
1/8 tsp pepper
4 boneless skinless chicken breast halves (5 ounces each)

In a 2-qt microwave safe dish, combine the mushrooms and onions. Cover and microwave for 2-4 minutes or until mushrooms are tender; drain and set aside.In the same dish, melt the butter. Stir in flour until smooth. Add the yogurt, water, broth, bouillon and pepper. Stir in the mushroom mixture.

Arrange chicken in another 2-qt microwave-safe dish. Top with mushroom sauce. Cover and microwave and 50% power for 15-20 minutes or until juices run clear, stirring sauce twice.

Tips and Tricks
Use kitchen shears to slice the green onions, or substitute regular onions. Use pretrimmed chicken to save time. This is a great recipe because it uses the microwave to cook the entire dish. I make this on really hot summer days when I don't want to heat up the kitchen or when I've got a sick child that really needs my attention, since all it requires is pushing buttons and walking away. Since the chicken is cooked at half power, it comes out tender but not rubbery.
Make It Healthier
Use fat-free yogurt. Substitute margarine or trans-fat free spread for the butter.
How Kids Can Help
Push the buttons on the microwave. Combine the sauce ingredients.
Suggested Sides
salad, garlic bread

Wednesday, April 18, 2007

Beer Dip

Prep/Total Time: 5 minutes
Yield: 3 1/2 cups

2 packages (8 ounces each) cream cheese, softened
1/3 cup beer or nonalcoholic beer
1 envelope ranch salad dressing mix
2 cups (8 ounces) shredded cheddar cheese


In a large mixing bowl, beat the cream cheese, beer and dressing mix until smooth. Stir in cheese. Serve with pretzels.

Tips and Tricks
Use whipped cream cheese to eliminate the need to beat the ingredients. A softer cheese also keeps your pretzels from breaking when you dip.
Make It Healthier
Use light cream cheese or neufchatel cheese. Use reduced fat cheddar.

Chicken Noodle Soup

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Tonight the plan was to have homemade pizza, but my son ended up being nauseated (nasty stomach flu going around) and requested soup. Here is my homemade Chicken Soup, with shortcuts to keep it from taking all day.

Prep Time: 30 minutes to Several Hours
Yield: 3 quarts (feeds my family of 4 two solid meals)

1 chicken carcass from a roasted chicken - I used two uncooked, split chicken breasts with bones & skin
8 cups water
2 cups cut up carrots
1 cup cut up celery
2 tsp dried basil
3 chicken boullion cubes
pepper to taste
2 cups homemade egg noodles-or 2 cups dried egg noodles

Put carcass in a stock pot with water and simmer for several hours until the meat slips off the bones completely. Shortcut: thaw 2 split chicken breasts in microwave. Once thawed, remove skin and cook completely in microwave. Remove meat from bones, put bones in stock pot with water and boil bones for 15 minutes. Remove bones from water. If you used the shortcut, cut up chicken and add to water. Add carrots, celery, basil boullion, and pepper and simmer until vegetables are soft. Shortcut: Dissolve boullion in small amount of water and pour over vegetables, microwave veggies until soft. Bring soup to a soft boil and drop noodles in one by one. Once noodles swell slightly, remove from heat and serve.

Suggested Sides:
Fresh Bread and Green Salad.

Tips and Tricks:
A lot of my friends complain that their DH's won't eat soup. The trick is to make a hearty soup with enough "stuff" in it to be worth his while. My husband doesn't care for overly brothy soups-he refers to them as a "warm beverage." I use lots of noodles, lots of veggies, and occasionally lots of meat to turn soup into a fill-him-up meal.

Make it Healthier:
Use low sodium boullion that is free of MSG. This is already a great recipe in that there is no added fat, the only fat is what is naturally occuring in the chicken, and the eggs in the noodles.

How Kids Can Help:
Toddlers can put veggies in a bowl & push buttons on the microwave. Older children can carefully drop the noodles into the soup (with supervision of course!)

Oodles of Egg Noodles

Prep time: 10 minutes
Drying time: about 1 hour
Yield: 2 cups of noodles

1 1/2 cups flour
2 eggs
salt if you like

Beat eggs and slowly mix in flour and salt, if you like. Do not over mix. Knead until pliable, but not tough. Add extra flour slowly if dough is sticky. Roll out to 1/8" thick and cut with a noodle cutter or a knife. Spread out noodles so they aren't touching and dry on the counter top. When ready to add noodles to soup, add them one at a time so they don't stick together.

Serve with:
Chicken Noodle Soup

How Kids Can Help:
Toddlers can help spread out noodles. Older children can help roll out noodles and drop into the soup.

Herbal Salt Substitute

1 tbsp dried basil
1 tbsp dried thyme
1 tbsp ground coriander
2 tsps onion powder
2 tsp dried parsley flakes
2 tsp ground cumin
1 tsp garlic powder
1 tsp ground mustard
1 tsp cayenne pepper
1 tsp paprika

In a small bowl, combine all ingredients. Store in an airtight container in a cool dry place for up to one year.

Tips and Tricks
Use this mix in place of salt to lower sodium content. Great for diabetics or anyone on a low salt diet!

Breakfast Wraps

Prep/Total Time: 15 minutes
Yield: 4 servings

6 eggs
2 tablespoons milk
1/4 tsp pepper
1 tablespoon vegetable oil
1 cup (4 ounces) shredded cheddar cheese
3/4 cup diced fully cooked ham
4 flour tortillas, warmed

In a small bowl, whisk the egg, milk and pepper. In a large skillet, heat the oil. Add the egg mixture; cook and stir over medium heat until the eggs are completely set. Stir in the cheese and ham.

Spoon egg mixture down the center of each tortilla; roll up. Serve immediately, or wrap in plastic wrap and freeze in a resealable plastic bag.

To use frozen wraps: Thaw in the refrigerator overnight. Remove plastic wrap; wrap tortilla in a moist microwave-safe paper towel. Microwave on high for 30-60 seconds or until heated through. Serve immediately.

Tips and Tricks
This is a great way to make sure you eat a healthy breakfast. I make a large batch of these and freeze most of them. They are also versatile. Substitute mushrooms, chopped tomatoes or spinach for the ham, or try different varieties of cheese.
Make It Healthier
Use whole wheat tortillas. Use egg substitute to lower the cholesterol. Use skim or low fat milk.
How Kids Can Help
Stir the egg mixture, help fill the tortillas.

Salsa Ranch Chicken Wraps

Prep: 10 minutes
Cook: 10 minutes
Yield: 4 sandwiches

4 sundried tomato and basil tortilla shells (10-inch)
2 boneless, skinless chicken breasts , 4 ounces EACH, grilled and cut into strips
ranch dressing
8 tomato slices
12 cucumber slices
6 slices swiss cheese
green pepper, julienne
4TBSP butter or margarine

Spread one TBSP EACH salsa and ranch dressing on each tortilla shell.

Top with chicken, tomato, cucumber and pepper, then add 1 1/2 slices of cheese to each.

Fold edges of tortillas over filling.

In a large skillet, melt 2 Tbsp butter and place two of the wraps, folded edges down, in the melted butter. Cook 3-4 minutes on each side or until cheese is melted. Repeat with remaining butter and wraps.

Tips and Tricks
This recipe is one that is incredibly versatile. I've used both the sundried tomato tortillas listed and regular flour tortillas. Monterey jack cheese works just as well as cheddar. You can mix and match veggies and cheese to suit what your family likes and what you have on hand. These also can be prepared ahead of time. Add everything but the ranch dressing and salsa, fold, and wrap in foil. When ready to cook, add the dressing and salsa and brown in butter. Buy precooked chicken to save time.
Make It Healthier
Use whole wheat tortillas. Use a heart healthy spread, such as Smart Balance, in place of butter. Load the sandwiches up with lots of veggies.
How Kids Can Help
Arrange the veggies and cheese on the tortillas, spread the dressing and salsa.
I prefer the Mission brand tortillas. They contain only a trace of trans fats and come in tasty flavors.
Suggested Sides
fresh fruit

Four Cheese Baked Ziti

prep-30 minutes
bake-10 minutes
yield-8 servings

1 cup diced onion
1/2 cup diced green pepper
1/2 cup shredded carrots
2 garlic gloves, minced
2 cans (14 1/2 ounces each) italian diced tomatoes
1 can crushed tomatoes (15 ounces)
1 cup vegetable broth
1/8 teaspoon crushed red pepper flakes
8 ounces uncooked ziti or small tube pasta
1 cup (8 ounces) part-skim ricotta cheese
1/2 cup shredded provolone cheese
1/4 cup loosely packed basil leaves, thinly sliced
1 cup (4 ounces) shredded part-skim mozzarella cheese
1/4 cup grated parmesan cheese

In a large nonstick skillet coated with cooking spray, saute the onion, green pepper, carrots and garlic until crisp-tender. Stir in the diced tomatoes, crushed tomatoes, broth and pepper flakes; bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.

Meanwhile, cook the ziti according to package directions; drain and return to pan. Stir in the vegetable mix, ricotta, provolone and basil.

Transfer to a 13x9x2 baking dish coated with nonstick cooking spray. Sprinkle with mozzarella and parmesan. bake, uncovered at 425 for 10-15 minutes or until heated through and cheese is melted.

Tips and Tricks
I used my Pampered Chef food chopper to chop the carrots because I buy baby carrots and it's difficult to grate those. I used one garlic clove because two would have been too much. I substituted swiss for provolone, a TBSP of dried basil and 1/8 cup romano instead of 1/4 parmesan. Unless your skillet is very large, use a stock pot for the sauteing, because once the canned items are added, the volume is large.
Make It Healthier
Use low fat or reduced fat cheese. Use whole wheat or whole grain pasta. Use low-sodium canned tomatoes.
How Kids Can Help
Hand over the chopper! Even my toddler can do this step. Older kids can grate the cheese.
Suggested Sides
garlic bread, salad, steamed corn

Tuesday, April 17, 2007

Velvet Shrimp

Prep 15 minutes
Cook 20 minutes
Yield 6 servings

12 ounces uncooked linguine
1/2 cup thinly sliced green onions
1 garlic glove, minced
1 TBSP butter
1 TBSP seafood seasoning
1 pound uncooked medium shrimp peeled and deveined
1 TBSP all-purpose flour
1 1/2 cups half and half cream
3/4 cup shredded part-skim mozzarella cheese

Cook linguine according to package directions. Meanwhile, in a large nonstick skillet over medium heat, cook onions and garlic in butter for one minute. Stir in seafood seasoning, cook one minute longer. Add shrimp; cook for 3-4 minutes or until shrimp turn pink. Remove and keep warm.

Combine flour and cream until smooth; stir into skillet, scraping up any browned bits. Bring to a boil; cook and stir for two minutes or until thickened. Reduce heat, stir in cheese until just melted. Return shrimp to the pan and heat through. Drain linguine, top with shrimp mixture.

Tips and Tricks
Buy precooked shrimp to cut cooking time. The easiest way to slice green onions is by cutting them with kitchen shears. I used fettuccine instead of linguine because that was what I had in the cabinet.
Make It Healthier
Use fat free cream and part-skim reduced fat cheese. I used Old Bay for seafood seasoning, but my husband said I probably could use less than the recipe called for to reduce the salt without affecting the taste. Use whole wheat flour in place of all-purpose, and margarine in place of butter.
How Kids Can Help
Measure dry ingredients. Older kids can peel and devein the shrimp or shred the cheese.
Suggested Sides
green salad and bread

Nutrition Facts
1 1/4 cup equals 388 calories, 11 g fat (6g sat fat) 150 mg cholesterol, 575 mg sodium, 45g carbs 2 g fiber, 25 g protein

Diabetic exchanges
3 starch, 2 very lean meat, 2 fat

One Bowl Chocolate Chip Cookies

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I searched for years to find the best recipe for a basic Chocolate Chip Cookie, and this is my family's favorite. My DH even likes them better than the ones he grew up on! I love this recipe because I can make it in one bowl, no need to separate the dry ingredients and add them all at once. Here is the recipe in both the regular version, and the "Food Service" version for those days when you are asked to make dozen upon dozen cookies for your child's school.

Prep: 10 minutes
Bake: 8-9 minutes per batch
Yield: Home Version 3 dozen cookies; Food Service Version 288 small cookies (1/2 oz dough) or 144 large cookies (1 oz dough).

Home Version:
1 cup real butter
3/4 cup packed brown sugar
1/2 cup granulated sugar
2 tsp vanilla
1 egg
2 1/4 cups unbleached, all purpose flour
1/2 tsp salt
1 tsp baking soda
12 oz semi sweet chocolate chips

Food Service:
2 lbs real butter (4 cups)
1 lb packed brown sugar (3cups)
15 oz granulated sugar (2 cups)
2 1.2 TBS Vanilla
4 Eggs
2 lbs, 11 oz (9cups) all purpose unbleached flour
2 tsp salt
3 1/2 tsp baking soda
3 lbs (8 cups) chocolate chips

Preheat oven to 375 degrees F. Cream together softened butter and sugar. Add egg, vanilla, and salt, and mix well. Add soda and flour, mix together until well combined. Add chocolate chips. Roll a heaping tablespoon of dough into ball and place on ungreased cookie sheet 2" apart. Bake for 8-9 minutes. Remove from oven and place on cooling rack.

Make it Healthier:
Try to limit yourself to one cookie. If you fail, go an extra lap on your morning walk. :D

Tips and Tricks:
Use a cookie dough scoop to make balling the cookies fast and easy. The longer you beat the butter and sugar together, the better your cookies' texture will be. I always use semi sweet chocolate for this, even though usually I prefer milk chocolate...I found that semi-sweet combines with the vanillaey cookie for the perfect flavor! I always use real butter, why eat a cookie if its not going to taste the best it can? Margarines don't have the right consistency, and shortening puts a yucky flavor in your cookies (and clogs your arteries!) The dough freezes well for several weeks for fresh cookies anytime!

When you remove cookies from the oven, let them stay on the cookie sheet while you load up the next sheet. A few extra minutes out of the oven, on a hot sheet keep them softer longer. After a few minutes, transfer them to a cooling rack.

How kids can Help:
Let toddlers unwrap butter cubes, push buttons on microwave for softening butter, and dump pre-measured sugars. Preschoolers can help scrape the bowl with a rubber spatula , crack eggs (into a separate bowl to catch any stray shells!) and can dump pre-measured salt, soda, and flour. Older children can set the timer and come get you when it rings.

Sandwich Art

Our dinner last night was sandwiches in the style of Subway.

Total Prep Time: 15 minutes

We used:
6" French Bread Poor Boy Rolls
Dill Pickles
Romaine Lettuce
Chicken Breast
Roast Beef

Suggested Sides
Blue Corn Tortilla Chips, Pico De Gallo, and fresh fruit.

Make it Healthier
To cut fat and calories, use low fat sour cream as a spread instead of mayonnaise and lower fat cheese such as part skim mozzarella. Use whole grain bread instead of French Bread. For more health benefits, add more vegetables!

Tips and Tricks
When cutting up the vegetables and meats, cut extra and put them in a bowl. Your Chef's salad for tomorrow's lunch or dinner is ready made! This is a super fast, super easy meal that you can make a few hours ahead or take outside for an easy picnic or to eat on the way to T-ball practice. Just wrap the sandwiches and refrigerate until you are ready to eat them. Leave out foods picky eaters don't like.

How Kids Can Help
My son (5) assembled the sandwiches and I cut the veggies and cheese. This was a great way to incorporate counting, "put 5 pickles on each sandwich, and 3 tomatoes..." He loved serving a meal he made "by himself."

Chocolate Chocolate Chip Muffins

Prep: 20 minutes
Bake: 20 minutes per batch
Yield: 32 muffins

2 1/2 cups all purpose flour
1 3/4 cups whole wheat flour
1 3/4 cup packed brown sugar
1/2 cup baking cocoa
1 1/4 teaspoons salt
1 teaspoon baking soda
1 teaspoon baking powder
2 egg whites
1 egg
2 cups unsweetened applesauce
1 3/4 cup fat free milk
2 tablespoons canola oil
2 1/2 teaspoons vanilla extract
1 1/4 cups semisweet chocolate chips

In a large bowl, combine the flours, brown sugar, cocoa, salt, baking powder and baking soda. In another bowl, whisk the egg, egg whites, applesauce, milk, oil and vanilla. Stir into dry ingredients just until moistened. Fold in chocolate chips.

Coat muffin cups with nonstick cooking spray or line with muffin papers. Fill 3/4 full with batter. Bake at 350 for 18-20 minutes or until a toothpick inserted comes out clean. Cool for 5 minutes before removing to wire racks. Serve warm.

Tips and Tricks
The recipe as listed makes a very large amount of batter. So much that in place of the large bowl, I used my crock pot to mix it. Halving the recipe made a more manageable amount. I also made mini muffins instead of full size muffins. The mini muffin is a more ideal size to give to my toddler as a snack. A miniature ladle makes filling the cups easy and neater.
Make It Healthier
This is already a fairly nutritious snack. The whole wheat flour ups the grains and using applesauce makes them lighter without sacrificing taste. If you have picky toddlers, try adding finely grated vegetables to the batter. Add wheat germ or ground flaxseed to make the muffins even healthier.
How Kids Can Help
Line the muffin cups. Older kids can measure the dry ingredients. When my toddler helps me, I measure, then hand him the cup to dump into a bowl. This is one of his favorite things to help me cook, and I can feel good about letting him eat them because of the wheat flour and applesauce.

Nutrition Facts
one muffin equals 161 calories, 3 g fat (1 g saturated fat), 7 mg cholesterol, 150 mg sodium, 31 g carbohydrates, 2 g fiber, 3 g protein
Diabetic Exchanges
2 starch, 1 fat

Monday, April 16, 2007

Cabbage Patch Stew

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Prep time: 15 minutes
Simmer: 35 minutes
Yield: 3 quarts (feeds my family of 4 two solid meals)

2lbs hamburger
1 onion, chopped
1 clove garlic, hulled and minced
1 cup diced potatoes
2 cups shredded cabbage
2 cups water
2 tbs sugar
1 quart stewed tomatoes
1 tbs worchestershire sauce
2 tsp chili powder
1-2 cups cooked kidney beans
1 cup diced celery
Salt to taste

Brown the hamburger together with the onion and garlic. While the hamburger browns, cut up veggies as desired. Drain fat. Put ground beef and remaining ingredients in a stock pot, heat and simmer all together for 35 minutes.

Tips and Tricks
This is a very easy, forgiving vegetable beef soup. You can add any veggies that you like-such as carrots or summer squash. My son didn't care for the kidney beans or onions, they can easily be left out. If your family isn't big on stewed tomatoes, they can be pulverised in a blender. Since I make this meal once to serve for dinner twice, I use 2 full lbs of ground beef, but to stretch your budget you can use less beef.

Make it Healthier
This soup is a winner at my house because its thick and hearty, but there is very little fat in it if you use extra lean ground beef. If you use canned kidney beans, use the low sodium variety and rinse beforehand to eliminate the salty brine.

How Kids Can Help
Toddlers can put vegetables into the stockpot. Preschoolers can measure the water. School age kids can open cans & help cut vegetables.

Sweet and Sour Beef With Broccoli

Prep/Total Time: 30 minutes
Yield: 6 servings

1 can (20 ounces) unsweetened pineapple tidbits
2 tablespoons cornstarch
1 cup reduced-sodium beef broth
1/4 cup reduced sodium soy sauce
2 teaspoons minced fresh ginger root
1 teaspoon minced garlic
2 1/2 cups uncooked instant rice
2 cups fresh broccoli florets
1/2 pound sliced fresh mushrooms
1 medium sweet red pepper, julienned
1 can (8 ounces) sliced water chestnuts, drained
1 tablespoon sesame oil
1 pound lean ground beef

Drain pineapple, reserving juice; set pineapple aside. In a small bowl, combine the cornstarch, broth, soy sauce, ginger, garlic and reserved juice until blended; set aside.

Cook rice according to package directions. Meanwhile, in a large skillet, stir-fry the broccoli, mushrooms, red pepper and water chestnuts in oil for 3-5 minutes or until crisp-tender; remove and set aside. In the same pan, cook beef over medium heat until no longer pink; drain.

Stir cornstarch mixture and add to the skillet. Bring to a boil, cook and stir for 1-2 minutes or until thickened. Stir in the reserved vegetable mixture and pineapple, heat through. Serve over rice.

Tips and Tricks

If you don't have fresh ginger root, ground ginger works just as well. I also used pressed fresh garlic, frozen pepper strips and frozen broccoli. Steam the broccoli in the microwave first before stir frying. I also cooked the beef in a separate pan while stir frying the veggies to save time. If you don't have sesame oil, canola oil works well. Avoid olive oil for stir frying because it has a low smoking point. Use the microwave to cook the rice. It takes just as long, but doesn't have to be monitored, and is safer than the stove top with kids around.

Make It Healthier

Use the leanest ground beef available and rinse it with water in a colander before adding to the vegetable mixture to further reduce fat. Serve the stir fry over brown rice.

How Kids Can Help

Stir the juice mixture, measure the rice, press the microwave buttons to steam the broccoli or rice.

Nutrition Facts

1 1/3 cups beef mixture with 3/4 cup rice equals 386 calories, 8 g fat (3 g saturated fat), 37 mg cholesterol, 822 mg sodium, 57 g carbohydrate, 4 g fiber, 21 g protein

Getting Started

I once read a poll in a magazine that my mom's generation typically spent an hour or more cooking dinner each night. The same poll indicated that my generation spends half an hour or less. Times have changed, women have changed, and we no longer have room in our lives for meals that require huge amount of effort on a regular basis.

I enjoy cooking, but I do not enjoy trying to decide what to make. After finding myself standing in front of the refrigerator at 4Pm too many times, stumped as to what to cook that night, I've changed the way I approach dinner.

Also, with two small children to care for, getting my routine down to the nitty gritty means I can still put a healthy, wholesome and tasty meal on the table without spending too much time in the kitchen.

Some things that have worked for me:

I plan my meals in advance. Not so much a schedule set in stone, but I choose a handful of meals that sound good, write down any ingredients I don't have on hand, then organize my grocery list by section, to eliminate extra time spent food shopping. I shop once a week or so so I can buy plenty of fresh produce, meat and fish without worrying about it spoiling. Having a rough idea ahead of time helps me plan in my head what I need to do, and eliminates a lot of convenience items that are also sometimes too high in salt, sugar, or processed ingredients.

I subscribe to a cooking magazine and use other websites and publications as references. I like magazines that use everyday staples that my picky family will eat and that won't require me to go across town to the organic grocery store, or pay an arm and a leg for exotic ingredients. See the "Links" box for more information.

I also have an arsenal of cooking gadgets that cut prep time. You can see some of them in the sidebar box, "Saving Time and Money." Look for posts on how to navigate the grocery store, how to read nutrition labels and ways to maximize your effort in the kitchen.

In addition, my young son likes to "help" cook, so I enlist him to do safe and non-messy steps. As an added advantage, he is more likely to try something if he helped cook it, even if all he did was push the start button on the microwave.

You don't have to be a Food Network icon to put healthy, tasty and fast meals on the table for your family! Welcome, and have fun getting started!

Spinach Lasagna Roll-ups

Prep: 25 minutes plus chilling

Bake: 35 minutes

Yield: 6 servings

6 lasagna noodles, cooked
1 10 oz package frozen spinach, thawed and squeezed dry
1 cup cottage cheese
3/4 grated Parmesan cheese
1 egg, lightly beaten
1 cup shredded mozzarella cheese
pasta sauce

In a small bowl, mix the egg, cottage cheese, mozzarella, Parmesan and spinach. Place 3/4 cup mixture on top of each lasagna noodle and roll up, securing with toothpicks. Place roll ups seam side down in a baking dish and refrigerate overnight. Remove from refrigerator 30 minutes before baking. Pour sauce over noodles, cover and bake in a 350 oven for 25-30 minutes. Remove toothpicks before serving.

Tips and Tricks

Depending on the width of the noodle you use, 3/4 cup may be too much filling. I split the filling between 10 noodles and stretched the meal so we had leftovers. I also skipped the refrigeration part and it turned out just fine. I also froze roll-ups in single portions for my husband to take for lunch.

Make It Healthier

Use low fat or fat free cottage cheese. I substituted romano cheese for the Parmesan, because romano has a sharper taste and you can use less, lowering the total calories. Use whole wheat or enriched lasagna noodles. Use egg substitute in place of the egg to lower cholesterol. Look for pasta sauce with low sodium.

How Kids Can Help

Beat the egg, stir the filling, insert the toothpicks.

Suggested Sides

Green salad, fresh bread


Original recipe was tested with Hunt's seasoned tomato sauce for lasagna. I used a jar brand that was much lower in sodium.

Nutrition Facts

1 roll-up equals 307 calories, 8 g fat (5 g saturated fat), 59 mg cholesterol, 1,205 mg sodium, 37 g carbohydrate, 4 g fiber, 21 g protein

Diabetic Exchanges

2 starch, 2 lean meat, 1 vegetable