Chicken Pasta Salad with Poppy Seed Dressing

I have a weakness for pasta salad.  This is one that my husband, mom, grandma and kids all loved.  Guess what, its super healthy too.


Serves 4
Dressing:
1/2 cup fat free sugar free vanilla yogurt
2 tsp vinegar
1 tsp grated lemon zest 
1/2 tsp poppy seeds
1/4 tsp salt
1/4 tsp pepper

Salad:
6 Oz dry whole grain penne pasta
12 oz cooked skinless chicken breast, cubed
3 oz spinach cut in bite size pieces
1 small red bell pepper, chopped
1 small red onion, halved & slivered
1/4 cup almonds, dry roasted
1 to 2 tbs milk, optional

In a small bowl, whisk together dressing ingredients. Set aside.
Prepare the pasta according to package directions, omitting the salt.  Drain.  Rinse under cool water until cool.  Drain well.

In a large bowl, stir together pasta, chicken, spinach, bell pepper, and onion.  Pour the dressing over the salad, tossing to coat.  Serve sprinkled with almonds and refrigerate up to 4 hours, sprinkling with almonds just before serving.  Add milk if salad is dry after refrigeration to add moisture.

Nutrients per serving:
Calories: 364, Total fat 7.5g, Saturated fat 1g, trans fat 0g.  Polyunsaturated fat 2g, monounsaturated fat 3g, cholesterol 73 mg, sodium 238 mg.  Carbs 40g, Fiber 6 g, sugars 6g, protein, 35 g.

Tips and Tricks:

I substituted regular (not sugar free) low fat yogurt because I try to keep chemical sweeteners out of my home.  I didn't have lemon zest, so I used lemon juice in place of the zest and vinegar.  There was no spinach in the store, so I bought arugula and wilted it slightly, it gave a delicious, nutty flavor to the salad.

Tomato and Roasted Red Bell Pepper Soup

I served this soup at a lunch with my mom and grandma, it was a big hit, with lots of flavor and very few calories.


Serves 4

1 14.5 oz can no salt added diced tomatoes, undrained
1 3/4 cup fat free, low sodium chicken broth
1/2 cup roasted red bell peppers, drained if bottled  (to make, roast bell peppers under broiler until skin starts to black, peel  and chop)
1 tbs dried basil
1 1/2 tsp dried oregano
1/8 tsp crushed red pepper flakes
2 tsp olive oil
1/4 tsp sugar
1/8 tsp salt


In saucepan stir together tomatoes with liquid, broth, roasted peppers, basil, oregano, and red pepper flakes.  Bring to a boil over high heat.  Reduce and simmer, covered, for 10 minutes.  Remove from heat, stir in oil, sugar and salt..

Nutrients per serving:
Calories, 57, Fat 2.5g, Saturated fat, 0.5g,  Trans fat 0.0 g, Polyunsaturated fat 0.5 g, monounsaturated fat 1.5g, cholesterol 0mg, sodium 127 mg, carbohydrates 7 g, fiber 1g, Sugars 4g, Protein 2g.
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Pork Chops With Tangy Sauce And Potatoes

Prep: 30 minutes
Cook: 20 minutes
Yield: 6 servings

6 bone-in pork loin chops (7 ounces each)
2 teaspoons canola oil
2 celery ribs, finely chopped
1 small onion, finely chopped
1 tablespoon butter
1/2 cup ketchup
1/4 cup water
2 tablespoons cider vinegar
1 tablespoon brown sugar
1 tablespoon lemon juice
1 tablespoon Worcestershire sauce
1/4 teaspoon salt
1/8 teaspoon pepper
1 small onion, thinly sliced
1 large green pepper, cut into rings
6-8 large potatoes, peeled and sliced


In a large skillet, brown chops in oil in batches. Transfer to a large baking dish

In the same pan, saute celery and chopped onion in butter until tender. Stir in the ketchup, water, vinegar, brown sugar, lemon juice, Worcestershire sauce, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until slightly reduced.

Pour sauce over chops. Top with sliced onion and pepper rings. Cover and bake at 350°for 20-25 minutes

While chops bake, place potatoes in a large pot and cover with cold water. Bring to a boil and cook 10-15 minutes or until potatoes are tender. Drain and mash with butter and milk until desired consistency is reached.

Tips and Tricks
I have always used boneless pork chops for this recipe and left out the celery. You can use red wine vinegar if you don't have cider vinegar.
Make It Healthier
Omit salt.
How Kids Can Help
Use food chopper to chop onion and celery. Measure and dump ingredients. Older kids can peel potatoes.

Nutrition Facts
1 serving equals 284 calories, 12 g fat (4 g saturated fat), 91 mg cholesterol, 469 mg sodium, 12 g carbohydrate, 1 g fiber, 31 g protein
Diabetic Exchanges
4 lean meat, 1 starch, 1/2 fat

Honey Baked Beans

Prep: 35 Minutes
Cook: 3-4 Hours

½ 1b dried great Northern beans 1 ¼ c rinsed
2tbsp olive oil
1 med onion, sliced
2 tbsp tomato paste
1 tsp dry mustard
1/4 cup packed brown sugar
4 cloves garlic, minced
4 c water
¼ c dark, full-flavored honey
1 ½ tsp salt

1. Put beans in medium saucepan and cover with water. Bring to a boil, reduce heat and simmer 30mins. Drain and set aside.
2. Place oven rack in center position and heat oven to 325
3. Heat oil in ovenproof 1 ½ quart dutch oven over med high heat. Add onion and cook until lightly browned, about 4 mins. Stir in tomato paste, chipotle pepper and garlic. Add water, honey, salt and reserved beans and stir to combine. Bring to a boil, cover and pour into crockpot.
4 Cook on high until beans are tender, 3 to 4 hours. Stir every hour. Add boiling water, if needed to keep beans covered and soupy.

Nutrition Facts
Per serving: 208 cal, 8g pro, 35g carb, 7 g fiber, 5g fat, 1g sat fat, 0mg chol, 637mg sodium

Crispy Coconut Chicken

Prep: 15 minutes
Cook: 40 minutes
Yield: 4 servings

2/3 cup crushed multigrain crackers
1/3 cup flaked coconut
1 jar mango chutney (9 oz)
3 Tbsp lime juice
1 tsp curry powder
8 chicken drumsticks, skin removed
2 cups frozen peas, thawed
1 cup cooked brown rice

Heat oven to 375. Combine cracker crumbs and coconut and place in a small bowl. Reserve 1/4 cup chutney. In another bowl, combine remaining chutney, lime juice and curry powder. Dip chicken pieces in chutney mixture, then roll in crumb mixture.

Bake chicken on a foil lined pan for 40 minutes or until done. Cover loosely with aluminum foil for last ten minutes to prevent overbrowning.

Toss peas with reserved chutney ans cook in microwave for 2 minutes. Combine peas with rice.

Tips and Tricks
In place of drumsticks, I used about a pound of boneless, skinless chicken breast, cut into strips. If you do this, reduce your cooking time. I also slightly reduced the amount of curry, and I used Italian bread crumbs instead of crackers.
Make It Healthier
Use trans-fat free crackers.
How Kids Can Help
Mix chutney into peas. Press buttons on microwave.
Recipe Source
Parents magazine

Nutrition Facts
one serving equals 589 calories, 14 g fat, 62 g carbs, 43 mg calcium, 5 g fiber

Hearty Vegetable Beef Stew

Prep: 15 minutes
Cook: 50 minutes
Yield: 8 servings

1 1/2 pounds lean beef, cut into 1-inch cubes
1/2 cup whole wheat flour
salt and pepper
1 tsp oregano
1 tsp basil
2 leeks, white and light green parts only, sliced and rinsed
1 medium onion, coarsely chopped
3 carrots, peeled and coarsely chopped
3 parsnips, peeled and coarsely chopped
1 can (10oz) whole plum tomatoes, undrained
1 can (10 oz) canned whole potatoes
2-3 cloves garlic, chopped or pressed
4 Tbsp olive oil
1 cup light beer
1 cup chicken broth

In a resealable bag or bowl, mix together the flour, basil, oregano, salt and pepper. Add beef chunks and toss to coat.

In a large Dutch oven, saute the garlic and onions in olive oil until tender. Add the vegetables except for the potatoes and cook about 5 minutes longer. Add the seasoned meat to the pot and stir to mix. Cook until meat is browned. When the mixture gets very sticky, add the beer and chicken broth.

Bring to a boil and stir to combine, add canned potatoes, then simmer until vegetables are tender.

Tips and Tricks
Fresh potatoes will become too mushy, so be sure to use canned potatoes. Leeks can be sandy, so be sure to rinse and drain them well after slicing. I bought precleaned parsnips that just had to be peeled. When stirring the vegetables, use a wooden spoon or silicone spatula to break apart the tomatoes. I also used marjoram and thyme in place of the basil and oregano.
Make It Healthier
Choose lean meat. Omit salt. Use low-sodium chicken broth.
How Kids Can Help
Peel vegetables. Shake bag to coat meat. Older kids can open cans.
Recipe Source
Adapted from the Eat-Clean Diet Cookbook by Tosca Reno

Nutrition Facts
one serving equals 315 calories, 20g protein, 35g carbs, 6 g fiber, 8 g sugars, 10g fat, 314mg sodium

Lighter Garlic Mashed Potatoes

If you normally make mashed potatoes with heavy whipping cream, try this lighter version using buttermilk.

Prep: 15 minutes
Cook: 30 minutes
Yield: 8 servings

2 lb Yukon gold potatoes, peeled and cut into 2" pieces
3 lg cloves garlic, sliced
3/4 C low-fat (1%) buttermilk
1 tbsp butter
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine potatoes and garlic in medium pot with salted water to cover. Bring to a boil. Reduce heat to a simmer and cook until tender, about 20 minutes.

Warm buttermilk in small saucepan over medium-low heat.

Drain potatoes and garlic. Push through potato ricer or food mill into medium bowl or mash with potato masher.

Beat buttermilk into potatoes. Beat in butter, salt, and pepper.

Tips and Tricks
Yukon gold potatoes have a creamy and flavorful flesh, but you can use any variety of potato. For additional potassium, leave the skins on. Try using powdered buttermilk. It has to be reconstituted, but lasts longer in your pantry. Follow the directions on the label. I also heat the buttermilk in the microwave on reduced power instead of in a saucepan to save time. Rather than slicing the garlic, I crush the clove with the flat side of a chef's knife.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can use a veggie peeler to peel the potatoes. Measure buttermilk, salt and pepper.
Recipe Source
Prevention Magazine

Nutrition Facts
One serving equals:
CALORIES
117.3 CAL
FAT
1.7 G
SATURATED FAT
1 G
CHOLESTEROL
4.7 MG
SODIUM
176.6 MG
CARBOHYDRATES
21.6 G
TOTAL SUGARS
1.1 G
DIETARY FIBER
1.4 G
PROTEIN
3.5 G

Stuffed Shells With Artichokes

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

24 jumbo pasta shells (6 oz)
1 tsp extra virgin olive oil
8 oz sliced mushrooms
1 can (14.5 oz) diced tomatoes
1 can (14 oz) artichoke hearts (packed in water), drained and coarsely chopped
1 pkg (10 oz) frozen spinach, thawed and squeezed dry
1 1/2 C 1% cottage cheese
2 med carrots, shredded
1/2 tsp dried thyme
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 C shredded reduced-fat mozzarella cheese

Preheat oven to 400 degrees F. Prepare pasta per package directions (reduce cooking time by 2 to 3 minutes).

Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, about 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.

Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and place in a baking dish. Pour sauce over top. Cover loosely with foil and bake 20 minutes. Sprinkle with cheese and bake uncovered 10 minutes or until bubbly.

Tips and Tricks
I used more shells and filled each with slightly less filling. I also omitted the mushrooms from the sauce.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Mix filling. Older kids can fill shells.
Recipe Source
adapted from Prevention magazine.

Nutrition Facts
one serving equals:
CALORIES
175.3 CAL
FAT
2.7 G
SATURATED FAT
1.1 G
CHOLESTEROL
5.5 MG
SODIUM
385.2 MG
CARBOHYDRATES
24.7 G
TOTAL SUGARS
4.7 G
DIETARY FIBER
2.8 G
PROTEIN
13.6 G

Key-West Chicken Avocado Sandwiches

Prep/Total Time: 15 minutes
Yield: 4 servings

1 cup mashed avocado
1 Tbsp lime juice
1/2 tsp green pepper sauce , optional
1 cup baby spinach
10 oz grilled or roasted chicken breast, sliced (about 2 cups)
1 mango, peeled, pitted and sliced (about 1 cup)
4 small whole grain rolls, split

Combine avocado, lime juice and green pepper sauce in small bowl. Spread tops and bottom halves of rolls with 2 Tbsp each of the avocado-lime mixture.

Layer 1/4 cup of the spinach, one quarter of the chicken, and 1/4 cup of the mango on bottom halves and top with other halves of rolls.

Tips and Tricks
If you don't like mango, try using sliced cantaloupe or orange slices.
Make It Healthier
Pre-trim fat from chicken.
How Kids Can Help
Mash avocado. Layer sandwich ingredients.

Nutrition Facts
one sandwich equals 367 calories, 29g protein, 41 g carbs, 8 g fiber, 1 g fat, 2.5 g sat fat 60mg chol, 355 mg sodium

Chocolate Mousse

Prep/Total Time: 10 minutes
Yield: 4 servings

12 oz silken tofu, drained
2 tsp vanilla extract
1/8 tsp almond extract
1 c semisweet chocolate chips, melted
1/2 cup fat-free Greek-style yogurt

Place tofu and vanilla and almond extracts into a food processor or blender and blend until smooth. Add chocolate and blend 1 minute. Scrape sides with a spatula and blend another minute or until chocolate is incorporated. Pour into a bowl. Fold in yogurt until just blended. Refrigerate until serving.

Tips and Tricks
I'm not fond of tofu, so this recipe was an attempt for me to leave my food comfort zone. It didn't taste bad, but I'm still not a fan of tofu. In place of Greek yogurt, I drained the extra liquid from plain yogurt and used that. Vanilla yogurt probably would have been the better choice.
Make It Healthier
Use chocolate chips free of trans-fats.
How Kids Can Help
Measure ingredients, push buttons on blender, stir in yogurt.

Nutrition Facts
one serving equals 350 calories, 11 g protein, 40 g carbs, 4 g fiber, 18 g fat, 10 g sat fat, 0 cholesterol, 15mg sodium

Sesame-Mango Chicken With Brown Rice

Prep/Total Time: 30 minutes
Yield: 4 servings

RICE
2 1/2 cups water
2 tsp salsa
1 cup brown rice
SESAME-MANGO CHICKEN
2 tbsp sesame seeds
1 tsp olive oil
1 pound boneless skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces (about 1 cup)
3 medium tomatoes, chopped into 1/2 inch pieces
1 tbsp lime juice

In a medium size sauce pan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is tender.

Meanwhile, toast sesame seeds in a dry pan over low heat for 2-3 minutes or until golden brown. Set aside to cool. Pour olive oil into pan, add garlic, ginger and pepper, and cook chicken until cooked through, stirring ocassionally.

And mango to pan and cook until fruit is tender, about 2 minutes. Add tomatoes and lime juice and cook an additional 5 minutes. Serve over rice and sprinkle with toasted sesame seeds.

Tips and Tricks
I used my microwave to cook the rice. Follow the directions on the package for cooking times. I would also recommend using a large pan or a wok to cook the chicken mixture, for ease of stirring.
Make It Healthier
Use all natural salsa.
How Kids Can Help
Press buttons on microwave. Measure spices.

Nutrition Facts
One serving equals 391 calories, 6 g total fat, 1 g sat fat, 51 g carbs, 4 g fiber, 112 mg sodium, 66mg cholesterol

Mac And Cheese With Tomatoes And Celery

Another recipe from Giant Food consumer advisor Andrea Astrachan.

Prep/Total Time: 45 minutes
Yield: 6 servings

1 cup uncooked elbow macaroni
8 oz reduced-fat colby or cheddar cheese shredded
1 tbsp butter
1 1/4 cups low-fat milk
2 stalks celery, chopped
1 medium tomato, diced
1/2 small onion
1 tbsp flour
pepper

Cook macaroni according to package directions and drain. Put in a bowl with tomato and celery. In a medium saucepan, saute diced onion in butter until translucent. Stir in flour and black pepper. Add milk. Cook until slightly thickened and bubbly. Add cheese and stir until melted. Add macaroni mixture to cheese sauce and coat evenly. Transfer to a 9-inch pie plate. Bake at 350 for 25-30 minutes or until bubbly. Cool for about ten minutes before serving.

Tips and Tricks
Use whatever pasta you have on hand. Try different types of cheeses for different flavors. I omitted the celery.
Make It Healthier
Use trans-fat free spread or unsalted butter.
How Kids Can Help
Kids can shred the cheese or add ingredients to the pan.

Nutrition Facts
One serving equals 182 calories, 6 g total fat, 4 g sat fat, 10 mg cholesterol, 285 mg sodium, 19g carbs, 14g protein

Watermelon Breakfast Lasagna

This recipe comes from Andrea Astrachan, consumer advisor for Giant Food.

Prep/Total Time: 5 minutes
Yield: 4 servings

4 cups corn flakes
2 cups fresh blueberries and/or strawberries (or 1 cup each)
2 cups minced watermelon
2 cups lowfat vanilla yogurt

Layer 1/3 of corn flakes evenly in bottom of an 8 by 8 serving dish. Mix together watermelon, berries and yogurt; spoon half of fruit mixture evenly over corn flakes. Sprinkle half of remaining flakes over fruit mixture; top with remaining fruit mixture. Finish with layer of corn flakes.

Tips and Tricks
If you don't have berries, substitute any fresh fruit!
Make It Healthier
Use fat-free yogurt and bran flakes.
How Kids Can Help
Mix fruit and yogurt. Layer ingredients.

Nutrition Facts
1 serving equals 262 calories, 2g fat, 1 g sat fat, 6mg cholesterol, 285 mg sodium, 55g carbs, 3 g fiber, 9g protein

Tex-Mex Frittata

Prep/Total Time: 20 minutes

Yield: 6 servings

SALSA

1 green onion, thinly sliced

1 cup cooked black beans

1/2 cup coarsely chopped cilantro

1 tbsp chopped pickled jalapenos

2 tsp red wine vinegar

1 tsp extra-virgin olive oil

FRITTATA

2 whole eggs

4 egg whites

pinches of dried oregano, sea salt and ground black pepper

1 tsp olive oil

1 tbsp finely chopped red onion

1 cup cooked corn

12 grape tomatoes, cut in half

To make salsa, combine green onions with beans, cilantro and jalapenos. Drizzle with vinegar and olive oil, then toss to mix. Let stand while preparing frittata.

In a bowl, whisk whole eggs with egg whites and seasonings. Coat or spray an oven-proof non-stick medium-sized skillet with olive oil and set over medium heat. Add red onion to skillet and cook for 2 minutes. Add corn and tomatoes, then eggs. Stir to evenly distribute ingredients. Cook just until bottom starts to become firm, 1 to 2 minutes, then bake in preheated 300 degree oven until center is set, 10 to 12 minutes

Tips and Tricks

I skipped the precooking of the onions and just mixed everything in one bowl and poured it into the skillet. I also used a larger pan, yielding a thinner frittata and adjusted cooking times accordingly. For the salsa, I used dried cilantro and left out the jalapenos.

Make It Healthier

Omit salt.

How Kids Can Help

Measure and dump spices. Pour eggs into pan.

Nutrition Facts

1.6 of frittata and 1/4 cup of salsa equals 115 calories, 3.5 g fat, 1 g saturated fat, 14 g carbs, 4 g fiber, 8 g protein, 86mg sodium, 62 mg cholesterol

Steaks With Veggie Salsa

Prep: 15 minutes
Cook: 10 minutes
Yield: 4 servings

1 mesdium zucchini, diced
2 tomatoes, diced
1 yellow bell pepper, seeded and diced
1 small red onion, diced
1/4 cup cilantro, chopped
1 Tbsp fresh lime juice
1 garlic clove, minced
1/4 tsp sea salt
3/4 tsp freshly ground pepper
1/4 tsp chili powder
4 4-oz sirloin steaks, trimmed of fat

In a small bowl, combine first seven ingredients plus a pinch of sea salt and 1/2 tsp pepper to make salsa. Then, heat a cast iron skillet over medium-high heat. In another bowl, combine chili powder with remaining sea salt and pepper. Sprinkle both sides of steak with spice mixture. Cook until done to taste--2 minutes on each side for medium-rare, 2 1/2 minutes on each side for medium. Let stand 5 minutes, then serve, topped with salsa.

Tips and Tricks
Instead of the chili powder mix, I used the meat rub from this recipe for Broiled Steaks. I also used lemon juice in the veggie salsa because I used the last of the lime juice for the steaks. Instead of a cast-iron skillet, I broiled the steaks for about 7 minutes per side. If your meat is thick, consider slicing it into thinner pieces, it will be easier to cook. Use dried cilantro if you do not have fresh.
Make It Healthier
Omit the salt.
How Kids Can Help
Dump salsa ingredients into bowl and measure spices.

Nutrition Facts
1 4-oz piece of steak plus 1/4 cup salsa equals 240 calories, 7 g fat, 2.5 g saturated fat, 7 g carbs, 2 g fiber, 3 g sugars, 36 g protein, 203 mg sodium, 66 mg cholesterol

Cheese Straws

Prep/Total Time: 30 minutes
Yield: 48 cheese straws

1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup shredded reduced-fat cheddar cheese
2 tablespoons plus 1-1/2 teaspoons cold butter
1/3 cup fat-free milk
2 teaspoons paprika

In a small bowl, combine the flour, baking powder and salt; stir in cheese. Cut in butter until mixture resembles coarse crumbs. Gradually add milk, tossing with a fork until dough forms a ball.

On a lightly floured surface, roll dough into a 12-in. square. Cut in half lengthwise; cut each half widthwise into 1/2-in. strips. Sprinkle with paprika.

Place 1 in. apart on baking sheets coated with cooking spray. Bake at 425° for 6-8 minutes or until golden brown.

Tips and Tricks
Cut the recipe in half to make less cheese straws.
Make It Healthier
Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients. Mix ingredients. Roll out dough.

Nutrition Facts
One cheese straw equals
Calories:
19
Fat:
1 g
Saturated Fat:
1 g
Cholesterol:
2 mg
Sodium:
52 mg
Carbohydrate:
2 g
Fiber:
0 g
Protein:
1 g

Fish Tacos

Prep: 30 minutes
Cook: 20 minutes
Yield: 8 servings

3/4 cup fat-free sour cream
1 can (4 ounces) chopped green chilies
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets
1/2 cup all-purpose flour
1 egg white, beaten
1/2 cup panko (Japanese) bread crumbs
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon each white pepper, cayenne pepper and paprika
8 corn tortillas, warmed
1 large tomato, finely chopped

Place the sour cream, chilies, cilantro and lime juice into a food processor. Cover and process until blended. Set aside.

Cut each tilapia fillet lengthwise into 2 portions. Place the flour, egg white and bread crumbs in separate shallow bowls. Dip fish in flour, then egg white, then bread crumbs.

In a large skillet, cook tilapia in oil over medium heat for 4-5 minutes on each side or until fish flakes easily. Combine the seasonings and sprinkle over fish.

Place a portion of fish on each tortilla, top with about 2 Tbsp sour cream mixture. Sprinkle with tomato.

Tips and Tricks
I warm my tortillas in the microwave to save time. I don't have a food processor, so I use my mortar and pestle to grind the cilantro finely before mixing with the other ingredients. You could also use a blender.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Older kids can help coat fish.

Nutrition Facts
one taco equals 196 calories, 3 g fat (trace saturated fat), 31 mg cholesterol, 303 mg sodium, 26 g carbohydrate, 2 g fiber, 16 g protein

Oven-Fried Sesame Chicken

Prep: 5 minutes
Cook: 30 minutes
Yield: 4 servings

2 Tbsp low-sodium soy sauce
4 skinless boneless chicken breasts, 4 ounces each
3 Tbsp sesame seeds
2 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
Butter-flavored cooking spray

Coat chicken in soy sauce. Mix flour, pepper, sesame seeds and salt in a resealable plastic bag. Place chicken into bag and shake to coat.

Place in a baking dish coated with cooking spray and spray tops of chicken.

Bake at 450 degrees for 30 minutes or until cooked through.

Tips and Tricks
I used thin-sliced chicken, so I cooked it at 350 for 20 minutes. Look for sesame seeds in the Asian section of the grocery store, they are much cheaper than buying in the spice section. I also forgot to coat the chicken with the soy sauce and this dish still tasted great.
Make It Healthier
Use whole wheat flour. Omit salt.
How Kids Can Help
Shake bag to coat chicken. Spray pan and chicken with cooking spray.

Nutrition Facts
one serving equals 198 calories, 31 g protein, 5 g carbs, 6 g fat, trace fiber

Chicken Ranch Tacos

A delicious favorite from Betty Crocker.

Prep: 25 minutes
Yield: 5 servings

1	box (4.7 oz) Old El Paso® Stand 'N Stuff™ taco shells
3	cups cut-up deli rotisserie chicken (from 2- to 2 1/2-lb chicken)
1	package (1.25 oz) Old El Paso® taco seasoning mix
1/2	cup ranch dressing
1 1/2	cups shredded lettuce
1	medium tomato, chopped (3/4 cup)
1	cup shredded Cheddar cheese (4 oz)
1/4	cup sliced green onions
	Additional ranch dressing, if desired

1.	Heat taco shells in oven as directed on box.
2.	Meanwhile, in medium microwavable bowl, place chicken. Sprinkle with taco seasoning mix; Toss gently to coat. Microwave uncovered on High 2 to 3 minutes or until hot. Stir in 1/2 cup dressing.
3.	Spoon warm chicken mixture into heated taco shells. Top with lettuce, tomato, cheese and onions. Drizzle with additional dressing.

How Kids Can Help:
Kids can help layer ingredients in taco shells.

Tips & Tricks:
You can use any diced, cooked chicken in place of rotisserie chicken.

Nutrition Information:

1 Serving: Calories 410 (Calories from Fat 230); Total Fat 25g (Saturated Fat 8g, Trans Fat 2 1/2g); Cholesterol 70mg; Sodium 870mg; Total Carbohydrate 25g (Dietary Fiber 3g, Sugars 3g); Protein 22g Percent Daily Value*: Vitamin A 15%; Vitamin C 6%; Calcium 15%; Iron 10% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Lean Meat; 3 1/2 Fat Carbohydrate Choices: 1 1/2

Turkey Meatball Subs

Prep: 40 minutes

Cook: 20 minutes

Yield: 4 servings

5 whole-grain sub rolls

1 pound extra-lean ground white turkey breast

1 clove garlic, minced

1 tsp dried oregano

1 egg

1 egg white

1 small onion, thinly sliced

1 14.5 ounce can Italian Style tomatoes

1/4 cup shredded reduced fat mozzarella cheese

Using a food processor, process one sub roll into fine bread crumbs. Measure out one cup of crumbs.

In a large mixing bowl, combine the turkey, garlic, eggs, oregano and crumbs. Shape into meatballs. Add meatballs to a skillet and brown on all sides. Add onion and cook, stirring frequently, until slices are limp and just starting to turn brown.

Add tomatoes and stir to coat. Allow mixture to come to a slight boil, then reduce heat and cook for twenty minutes or until meatballs are cooked through.

Split remaining rolls in half lengthwise and fill with meatballs and sauce. Top with shredded cheese.

Tips and Tricks

I skipped the processing the extra roll and just used Italian bread crumbs. I also used extra lean ground beef because my husband doesn't like ground turkey. I used part-skim mozzarella because the reduced-fat kind doesn't seem to melt well.

Make It Healthier

Use sodium-free tomatoes.

How Kids Can Help

Measure ingredients. Older kids can shred cheese.

Nutrition Facts

One sandwich equals 355 calories, 4.5 grams fat (0.5 g saturated fat), 39g carbs, 4 g fiber, 7g sugars, 39 g protein, 494 mg sodium, 125 mg cholesterol