One Pot Chicken Dinner

Prep: 5 minutes
Cook: 45 minutes
Yield: 6 servings

2 1/2 pounds bone-in chicken thighs, skin removed
3-4 medium to large potatoes, scrubbed and sliced into chunks
10-12 Campari tomatoes, sliced in half
2 Tbsp water
2-3 Tsp olive oil
1/2 cup prepared pesto
salt and pepper to taste

Mix all ingredients in a large roasting pan. Roast, uncovered, at 425 for 45 minutes or until chicken is cooked through and potatoes are tender.

Tips and Tricks
Try using whole new potatoes in place of sliced potatoes, or a whole pint of whole grape tomatoes in place of the larger tomatoes. Buy chicken with skin already removed to save time. I used Sun of Italy pesto.
Make It Healthier
Use red potatoes and leave the skin on. The skin of a potato is high in potassium, and the red potato has a thinner, and more palatable, skin. Omit salt. This recipe could also be made with white meat chicken, but you might need to add more water or oil to make up for the moisture difference.
How Kids Can Help
Mix ingredients in pan.
Recipe Source
adapted from Prevention.com

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

Linguine With Sundried Tomatoes

Prep: 20 minutes
Cook: 15 minutes
Yield: 4 servings

2 cups green peas or 1 cup peas and 1 cup edamame
1 pound linguine
6 Tbsp olive oil
6 cloves garlic, minced
2 shallots, peeled and minced
1 cup sundried tomatoes, coarsely chopped
1/2 cup chicken broth
salt and pepper to taste
parsley for garnish

Cook peas and edamame and drain. Cook pasta according to package directions.

In a pan, heat olive oil, garlic and shallots over low heat. Add broth, peas and sundried tomatoes and bring to a boil. Remove from the heat and toss with the pasta. Salt and pepper to taste and garnish with parsley.

Tips and Tricks
I used about half a pound of whole wheat spaghetti in place of the linguine. Use sundried tomatoes, not chopped in oil. I buy the kind in a foil package that can be refrigerated and I buy the prechopped kind to save time. I made this using the peas/edamame option. I also slightly decreased the oil and garlic.
Make It Healthier
Use whole wheat pasta and low-sodium broth.
How Kids Can Help
Measure ingredients. Older kids can use a garlic press.
Recipe Source
adapted from The Eat-Clean Diet Cookbook by Tosca Reno

Creamy Chicken With Rice and Spinach

Prep: 10 minutes
Cook: 20 minutes
Yield: 4 servings

1/4 cup Italian salad dressing
1 lb. boneless skinless chicken breasts, cut into wide strips
1-1/2 cups fat-free reduced-sodium chicken broth
2 cups instant brown rice, uncooked
4 oz. Neufchatel Cheese, cubed
1 pkg. (8 oz.) baby spinach leaves (8 cups packed leaves)
1 large tomato, chopped
2 Tbsp.grated Parmesan Cheese

Heat dressing in Dutch oven or large deep skillet on medium-high heat. Add chicken; cook 3 min. Add broth; bring to boil. Stir in rice; return to boil. Cover. Reduce heat to medium; simmer 5 min.

Add Neufchatel cheese; cook 2 to 3 min. or until melted, stirring frequently. Add spinach. (Skillet will be full.) Cover skillet with lid; cook 1 min. or until spinach is wilted. Stir gently to mix in spinach.

Remove skillet from heat; let stand, covered, 5 min. Stir in tomatoes; sprinkle with Parmesan cheese.

Tips and Tricks
I skipped cutting up the chicken and broke it up with a spoon as it cooked. I also used my wok to cook this dish. When you add the spinach, the skillet will be very full. Be sure to use a large pot.
Make It Healthier
Use light salad dressing or make your own.
How Kids Can Help
Grate the cheese. Dump the spinach in the pan.