Tuscan Soup with Tortellini

2 Tbsp canola oil

1 medium onion, chopped

2 tsp chopped garlic

1//2 tsp red pepper flakes

1 (14.5 oz) can less sodium beef broth

3 cups water

1 (14.5 oz) can diced tomatoes

1(16 oz) bag frozen Italian vegetable blend

1 (15 oz) can cannellini beans, drained and rinsed

1 Tbsp Italian seasoning

Salt and freshly ground pepper

1 (16 oz) bag frozen cheese tortellini

In a large pot, heat the oil over medium heat and add the onion, garlic, and red pepper flakes. Sauté for 2 minutes, then add the beef broth and 3 cups of water. Add all of the remaining ingredients, except the tortellini. Bring to a boil, then reduce the heat and let simmer for 5 minutes. Add the tortellini and simmer until the tortellinis are cooked, another 5 minutes. Season with salt and pepper to taste. Ladle into serving bowls and serve with Herb Focaccia, if desired.

Chicken Athena

Prep: 5 minutes
Cook: 4 hours
Yield: 6 servings

6 boneless skinless chicken breasts (6 ounces each)
1/3 cup chopped sundried tomatoes, not packed in oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 cup Greek olives, chopped
2 Tbsp lemon juice
2 Tbsp balsamic vinegar
salt to taste

Place all ingredients in a crockpot. Cover and cook on high for 4 hours or until chicken is cooked through.

Tips and Tricks
I used scallions in place of the regular onion. This recipe can also be adapted for an oven.
Make It Healthier
Use organic chicken. Omit salt.
How Kids Can Help
Chop onion with food chopper, measure liquid ingredients.
Recipe Source
adapted from Healthy Cooking Magazine

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

Homemade Italian Salad Dressing

Total Prep Time: less than 5 minutes
Yield: 10 or more servings

3/4 cup olive oil
1/4 cup plus 2 Tbsp red wine vinegar
2 cloves garlic, minced
1/2 tsp sugar
1/4 tsp dried Italian seasoning
1/4 tsp dried basil
1 Tbsp finely grated Parmesan cheese
salt and pepper to taste

Mix all ingredients together and shake to mix. Refrigerate.

Tips and Tricks
If you don't have red wine vinegar, balsamic vinegar will work too. The oil may become solid in the refrigerator, so pull it out at room temperature before using.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Shake to mix. Older kids could probably make this entire recipe.

Parmesan Crusted Chicken

Prep/Total Time: 45 minutes
Yield: 4 servings

one pound boneless skinless chicken breasts
2 eggs, lightly beaten
1 cup finely shredded Parmesan cheese
salt and pepper to taste

Place eggs in a shallow bowl and cheese in a second bowl. Dip chicken into egg, then roll in cheese. Place in a baking pan coated with nonstick cooking spray and season with salt and pepper.

Bake, covered, at 350 for 35-40 minutes or until chicken is cooked through. Remove foil or lid for last ten minutes of baking.

Tips and Tricks
Line your baking pan with foil for easy clean up. Cut chicken into strips to reduce baking time.
Make It Healthier
Omit salt
How Kids Can Help
Older kids can shred cheese.

Polenta Flowers

Prep: 5 minutes
Cook: 10 minutes
Yield: 24 flowers

6-inch log refrigerated cooked polenta
olive oil
1/4 cup shredded Parmesan cheese
tomato sauce for dipping

Cut polenta into 24 slices and use cookie cutters to cut flower shapes from slices. Arrange on a parchment paper lined baking sheet, brush with olive oil and sprinkle with cheese. Bake at 450 for 10 minutes. Cool slightly and serve with tomato sauce.

Tips and Tricks
Rather than buying premade polenta, I bought a bag of dry polenta and followed the directions on the bag. This option takes longer, but is cheaper.
Make It Healthier
Use natural tomato sauce.
How Kids Can Help
Kids can cut the flower shapes out and sprinkle cheese.
Recipe Source
Parents magazine

Crunchy Fish Triangles

Prep: 5 minutes
Cook: 8-10 minutes
Yield: 4 servings

1/2 pound tilapia fillets, cut into 12 triangles
2 Tbsp milk
1/3 cup bread crumbs
1 Tbsp dry ranch salad dressing mix
olive oil

Mix bread crumbs with salad dressing mix. Pour milk into a separate bowl. Dip fish into milk, then into bread crumb mixture. Place on a baking sheet lined with parchment paper and drizzle with olive oil. Bake at 450 for 8-10 minutes or until fish flakes easily.

Tips and Tricks
Use any white fleshed fish. 450 always seems to hot for my oven, so I reduce the temperature and increase the cooking time. I also used Italian seasoned bread crumbs.
Make It Healthier
Use fat-free milk and trans-fat free bread crumbs.
How Kids Can Help
Mix bread crumbs and salad dressing mix. Older kids can coat fish.
Recipe Source
Parents magazine

Cheesy Drop Biscuits

Prep: 5 minutes
Cook: 10-12 minutes
Yield: 6-8 biscuits

2 cups flour
2 tsp baking powder
1 tsp salt
1/4 tsp baking soda
1/4 tsp garlic powder
1 cup cheddar cheese, grated
1/4 cup Parmesan cheese, grated
2/3 cup buttermilk
1/3 cup vegetable oil

Mix all dry ingredients together. Add wet ingredients and mix to combine. Dough will be slightly dry.

Form into biscuits and bake at 450 on a baking sheet coated with nonstick cooking spray for 10-12 minutes or until browned.

Tips and Tricks
I use powdered buttermilk because it lasts longer. Follow the directions on the label for reconstitution. Don't make the biscuits too large, or they will take longer to bake.
Make It Healthier
Substitute one cup of whole wheat flour in place of all-purpose flour.
How Kids Can Help
Older kids can probably make this entire recipe. Younger kids can measure ingredients and help mix dough.

Fresh Guacamole

Prep/Total Time: 5 minutes
Yield: 4 cups

4 Haas avocados, peeled and cubed
1 Tbsp lime juice
2 cups finely chopped Vidalia onion
1 large handful fresh cilantro, chopped
1 tsp hot sauce
salt and pepper to taste

Mix all ingredients in a bowl. Mash with a fork to desired consistency. Serve with tortilla chips.

Tips and Tricks
Cover with saran wrap tightly over the guacamole to prevent browning. If serving after refrigeration, stir before serving.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can peel and pit the avocados. Measure ingredients and mix.

Quick Lunch Burritos

This recipe was invented when my husband needed something to take for lunch. I dug around in our fridge and came up with this!

Prep/Total Time: 5 minutes
Yield: 2 servings

2 whole grain tortillas (1o inch)
1 can kidney beans, rinsed and drained
2 scallions, thinly sliced
1 cup frozen sweet corn, thawed and cooked
1 cup shredded cheddar cheese
sour cream, salsa, guacamole, optional

In a microwave safe dish, combine the beans, scallions and corn. Microwave 2-3 minutes or until heated through. Stir to combine.

Spoon one half of the mixture onto each tortilla. Top with salsa, sour cream and guacamole. Roll up.

Tips and Tricks
Substitute black beans if you don't like kidney beans. Heat tortillas slightly for ease in rolling. Try this version of Light Guacamole to go with the burrito! Add shredded chicken for a meat option.
Make It Healthier
Use reduced-fat cheese and low-fat sour cream.
How Kids Can Help
Rinse beans. Shred cheese. Roll tortilla.
Recipe Source
original

Zucchini Sticks With Marinara Sauce

Prep/Total Time: 45 minutes
Yield: 4 servings

1/4 cup olive oil, divided
2 lg egg whites
3/4 cup panko (Japanese bread crumbs)
3 Tbsp grated Parmesan cheese
1/4 tsp salt-free Italian seasoning mix
1/4 tsp salt
2 medium zucchini, cut into 1-inch wedges
1/2 cup warm marinara sauce

Brush baking pan with 1 Tbsp oil, or use 2 smaller pans brushed with 1/2 Tbsp oil each. Beat egg whites slightly in a bowl. In another bowl, combine bread crumbs, cheese, salt and Italian seasoning.

Dip zucchini in egg whites, then coat in bread crumb mixture. Arrange on baking sheet, close together but not touching. Drizzle with remaining oil.

Bake at 425 for 25-30 minutes or until zucchini is crisp and golden. Serve with marinara sauce.

Tips and Tricks
If using 2 pans, switch pan position in oven halfway though baking. For the Italian seasoning mix, try Herbal Salt Substitute.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Beat egg whites. Dip zucchini in egg/bread crumbs.
Recipe Source
Prevention magazine.

Smothered Round Steak With Egg Noodles

Prep: 10 minutes
Cook: 7-8 hours
Yield: 4 servings

1 pound round steak, cut into 1-inch chunks
1/3 cup flour
salt and pepper
1 can (14.5 oz) diced tomatoes, undrained
1 small can sliced mushrooms, drained
1 onion, chopped
1 medium green pepper, chopped
2 Tbsp molasses
5 Tbsp soy sauce
1 package egg noodles, cooked

In a plastic bag, combine the flour, salt and pepper. Add the meat and shake to coat. Transfer to a slow cooker.

Add the mushrooms, peppers, tomatoes, onion, molasses and soy sauce.

Cook on low for 7-8 hours or until meat is tender. Serve over cooked egg noodles.

Tips and Tricks
I used an 8-ounce package of fresh sliced mushrooms in place of the canned and 3 sliced green onions in place of the regular onion. I also used honey instead of molasses.
Make It Healthier
Use no salt added canned tomatoes. Use low-sodium soy sauce.
How Kids Can Help
Shake bag to coat meat. Pour ingredients into slowcooker.

Garlic-Butter Roasted Veggies

Prep: 10 minutes
Cook: 40-50 minutes
Yield: 5 servings

2 medium turnips, peeled and chopped into 1-inch pieces
2-3 medium carrots, peeled and chopped into 1-inch piece
2 medium potatoes, chopped
1 large green bell pepper, seeded and chopped
one small white onion, chopped
2 cloves garlic, minced
2 Tbsp butter
2 Tbsp olive oil
1/2 cup coarsely chopped fresh parsley
1/4 cup chopped fresh dill

Combine veggies in a baking dish and spread out evenly. Toss with olive oil and garlic and add butter to pan. Sprinkle herbs over vegetables.

Bake at 350 degrees for 40-50 minutes or until veggies are tender. Stir occasionally to coat with olive oil and butter. Add additional olive oil if mixture seems too dry.

Tips and Tricks
I used red potatoes, because the thinner skin means I didn't have to peel them. Omit or add additional vegetables to meet your families tastes.
Make It Healthier
Use unsalted butter or trans-fat free spread.
How Kids Can Help
Older kids can peel the carrots and turnips. Younger kids can sprinkle the herbs.
Recipe Source
original recipe

Peanut Butter Cookies

I made these cookies from Parents Magazine and they were easy and delicious!

Prep: 5 minutes
Bake: 10 minutes
Yield: 10-12 cookies

1 cup peanut butter, chunky or smooth
1 cup sugar + additional for rolling
1 egg

Mix peanut butter, sugar and egg in a bowl. Form into one inch balls and roll in additional sugar.

Place 2 inches apart on an ungreased cookie sheet and use a fork to form cross marks in the cookies.

Bake at 375 for ten minutes or until edges are browned but not burned.

Tips and Tricks
This recipe does have a lot of sugar, so the next time I make it, I'll play around with alternative sweeteners. If your peanut butter has been refrigerated, let it sit out for awhile to soften. It will make the mixing process easier.
Make It Healthier
Use trans-fat free peanut butter.
How Kids Can Help
Measure and mix ingredients. Roll cookies in sugar. Press cookies down with fork.

Blueberry Chocolate Parfait

Prep/Total Time: 2 minutes
Yield: one serving

1/4 frozen blueberries
1/2 c cooked oatmeal
30 dark chocolate chips

Place berries in an oven proof dish and top with oatmeal and chocolate chips. Microwave on high for about 30 seconds.

Tips and Tricks
Be sure to use caution when biting into this, the microwave can create hot pockets!
Make It Healthier
Use trans-fat free chocolate chips.
How Kids Can Help
Layer ingredients, push buttons on microwave.

Parmesan Crusted Tilapia

Prep/Total Time: 20 minutes
Yield: 4 servings

4 tilapia or salmon fillets
2 Tbsp olive oil
1 cup quick-cooking oats
3 Tbsp grated Parmesan cheese
1 tsp grated nutmeg

In a shallow bowl, combine oats, cheese and nutmeg. Coat fish fillets in olive oil and roll in the oats mixture. Bake at 350 for ten minutes per inch of thickness or until fish flakes easily.

Tips and Tricks
Use quick-cooking oats instead of old-fashioned oats, because they will stick to the fish better. Try using different spices in place of the nutmeg.
How Kids Can Help
Mix oats and spices. Coat the fish.

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

Quick Sandwich Ideas

Pressed for time? Out of ideas? Need lunch right away? Try one of these quick sandwich ideas from Andrea Astrachan, consumer advisor for Giant Food. If you're in the Maryland/DC/Virginia area, be sure to read my account of Giant's new offerings!

Bat Boy
1 slice of turkey, ham or bologna
1/4 tsp light mayo
a pinch of shredded cheese
1 large pretzel rod

Spread mayo on the turkey, ham or bologna. Sprinkle with cheese. Roll up lunch meat and cheese with pretzel rod in the middle.

On The Go Burrito
1 tortilla
1 tbsp salsa
3-4 slices chicken
1/4 cup black beans
1/4 cup shredded cheese

Spread salsa on the tortilla. Layer the chicken, beans and cheese. Roll up the tortilla into a burrito.

Chicken Caesar Pocket
1 pita pocket
handful of romaine lettuce
1 tsp light ranch dressing
3-4 cooked chicken strips

Spread ranch dressing inside the pita pocket and add chicken and lettuce.

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