Seared Lemon Chicken

Prep: 15 minutes, plus 30 minutes marinating
Cook: 20 minutes
Yield: 4 servings

4 boneless skinless chicken breasts
2 tablespoons olive oil, divided
2 tablespoons chopped fresh parsley, divided
1 tablespoon balsamic vinegar
1 tablespoon lemon juice
1 tsp honey
2 cloves garlic, crushed
grated zest of one medium lemon

Place the chicken in a shallow dish. Mix 1 tbsp olive oil, 1 tbsp parsley, balsamic vinegar, lemon juice, honey and garlic in a small bowl; pour over chicken. Turn the chicken to coat well with marinade. Chill for 30 minutes

Brush a nonstick grill pan with the remaining olive oil and heat until very hot. Transfer the chicken to the grill. Reserve the remaining marinade and set aside.

Quickly sear the chicken until browned, 1-2 minutes on each side. Reduce heat and cook, turning the chicken occasionally, until juices run clear, about 10 minutes longer.

Bring the reserved marinade to a boil in a small saucepan. Reduce heat and cook 5 minutes; pour over chicken. Remove the chicken from the grill pan; sprinkle with lemon zest and remaining parsley.

Tips and Tricks
This recipe can be easily adapted to an outdoor grill. If you don't have balsamic vinegar, red wine vinegar works just as well. The boiling the marinade step is very important, to eliminate the chance of food borne illness, so be sure to follow the directions carefully, or make fresh marinade instead. Use fresh basil in place of parsley if needed.
Make It Healthier
Trim fat from chicken. Grilling at high temperatures has been linked to formation of carcinogens. Add rosemary to the marinade to reduce the effects.
How Kids Can Help
Measure ingredients and mix marinade.
Miscellaneous
Lemon juice and parsley are both excellent sources of Vitamin C.

Nutrition Facts
1 serving equals 231 calories, 40 g protein, 3 g carbohydrate, 6 g fat (1 g saturated fat), trace fiber, 113 mg sodium

Spring Chicken Casserole

Prep: 45 minutes
Bake: 45 minutes
Yield: 4 servings

2 tablespoons olive oil
4 boneless skinless chicken breasts (about 6 ounces each)
1/2 lb baby potatoes, halved
1 1/2 cups pearl onions, peeled
1 1/2 cups baby carrots
2 cups button mushrooms, halved
1 clove garlic, crushed
2 tsp. all-purpose flour
1 1/2 cups low-sodium, fat-free chicken broth
3 medium tomatoes, chopped
2 tablespoons chopped parsley, divided

Preheat oven to 350. Heat the olive oil in a skillet over high heat. Season the chicken with 1/2 tsp each salt and pepper. Add the chicken to the skillet and brown on both sides. Remove the chicken with a slotted spoon, drain on paper towels and transfer to a large casserole dish.

Reduce heat to medium. Add the potatoes, onions, carrots, mushrooms and garlic to the skillet and saute for 5 minutes, stirring occasionally. Remove the vegetables from the skillet with a slotted spoon and drain on paper towels. Add to the casserole dish.

Sprinkle the flour into the skillet and whisk in the broth, stirring until thickened. Add the tomatoes and 1 tablespoon parsley. Stir well and add to the casserole dish.

Cover the dish with a lid and bake for 45 minutes. Sprinkle with the remaining parsley and serve hot.

Tips and Tricks
I dislike pearl onions, so I replace them with coarsely chopped red or vidalia onion. I also use whatever potatoes I have on hand, and usually substitute sliced mushrooms. Buy presliced/prewashed mushrooms to save time. Already peeled pearl onions are usually available in the frozen veggie section.
Make It Healthier
Omit the salt. Season with Herbal Salt Substitute instead. Use homemade chicken stock, which is usually lower in sodium.
How Kids Can Help
Measure dry ingredients. Older kids can use the Pampered Chef Crinkle Cutter (see sidebar) to slice veggies. All my toddler did with this dish was sprinkle the parsley on top, but because he "helped," he ate the dish well.
Suggested Sides
green salad, whole wheat rolls

Nutrition Facts
one serving equals 373 calories, 45 g protein, 27 g carbohydrate, 10 g fat (2 g saturated fat), 5 g fiber, 398 mg sodium

Cooking From Scratch: Marinades

It's grilling season, and marinades are a great way to add flavor and uniqueness to your grilling fare!

There are three key flavors in a good marinade: something sweet, something spicy, and something tart. A good marinade will also have some oil added to lock in the juiciness of your meat. With these in mind you can usually make up a delcious marinade with ingredients in your fridge or cupboards and little preplanning beyond thawing your meat in the morning, tossing it in a bag with your marinade, and grilling it in the afternoon or evening. No recipe needed!

For safety reasons, remember to save some of your marinade out for basting or to serve over your cooked meat-don't reuse the portion you marinated your meat in all day because its a risk factor in food poisoning!

Here are some jumping off points for each of the flavors. Mix and match them to find the marinades your family loves best!

Something Sweet:
7-up
Dr Pepper
Honey
Sugar
French Salad Dressing
Ginger Ale


Something Tart:
Acids are an important part in a marinade. It tenderizes the meat as well as prevents heterocyclic amines from forming. These compounds created from cooking over a flame are cancer causing agents, so an acidic marinade will help prevent these from getting into your food!

Yogurt
Orange Juice
Grape Juice
Cooking Wine
Crushed Pineapple
Tomato
Buttermilk
Mango
Papaya
Fig
Vinegar
Viniagrette Salad Dressings
Apricot


Something Spicy:
A few drops of Tobasco Sauce
Ground Ginger
Minced Onion
Minced Garlic
Cinnamon
Worchestershire Sauce
Soy Sauce


Oil:
I always use Olive Oil when cooking, and my marinades are no exception although you can use any vegetable oil. I skip the oil step if I'm using a salad dressing in my marinade that is not reduced fat.

Making Your Marinade:
After choosing one or two flavors from each category that will complement each other, put your ingredients into a large Ziploc bag. Add thawed meat and place in refrigerator for at least four hours or as long as 12. Marinades with a high acid content will require less time & be aware that marinating too long can make your meat mushy. Marinating longer than 12 hours is not advised because it can contribute to food poisoning. Turn your bag of marinating meat over every couple of hours.

Tips & Tricks:
Slice or pound our your meat so it is thin, this will help the marinade flavors permeate your meat. If you use fruit juice in your marinade, undiluted concentrate works the best. Fruits & vegetables in your marinade should be minced extremely fine, crushed, or pureed for the best result. Be aware of using too much sweet ingredients as they can cause excess smoking on your grill.

The chicken pictured at the top of the screen was marinated with a mixture of BBQ sauce, mustard, lemon juice, fresh garlic, worchestershire sauce, and ground pepper.

Chinese Ground Beef Casserole

Yield: 8 servings
Prep: 20 minutes, plus baking (or crockpot)

2 large onions, finely chopped
1 can cr of mushroom soup
1 can cr of chicken soup
1 cup crispy chow mein noodles
2 lbs ground beef
1/8 cup soy sauce
1/2 cup water
1/2 cup long grain rice

Preheat oven at 375 degrees. Fry together the onions and lean ground beef. Drain excess fat. Stir in rice, soups, soy sauce and water. Pour into greased 9x13 pan, cover & bake until rice is tender, about 1 hour. Top with chinese noodles.

Suggested Sides:
Tossed Green Salad & Rolls

Tips & Tricks:
This is a great dish because we usually have all the ingredients on hand at my house. In the summertime, put it in your slowcooker instead of baking, so you don't heat up your house.

Make it Healthier:
Use 1/2 beef and 1/2 extra lean ground turkey to reduce the amount of red meat. Use less meat and add chopped broccoli or spinach before baking. Use sodium reduced soy sauce & soups. To lightly grease baking pan, use a light olive or vegetable oil spray. Use whole grain brown rice.

How Kids Can Help:
Older kids can open cans. Younger kids can help stir ingredients together.

Whole Wheat Hamburger Buns

4 1/2 cups warm water
3/4 cup honey
2 tbs yeast
9 cups whole wheat flour
1/2 cup olive oil
1 tbs salt
2 eggs

Combine water, shortening, honey, eggs, and salt in mixer. Add 5 cups flour. Knead on low speed until well blended. Add the remaining flour. Beat on low for 10 minutes. Put dough in large bowl and raise until double. Roll out dough and cut into biscuits with a large circle cutter. Place on greased cookie sheets and bake at 375 degrees until done.

Miscellaneous:
I'm sorry this recipe is so cryptic, with no yield or bake time information. This is a recipe from my mom's cousin Patrice and I have never made it. I just discovered it today, and I love that it is free of refined sugar, refined flour, trans fat, etc etc. I'm sure from the quantity of flour it makes a large quantity of buns, which can be frozen until you are ready to use them.

Understanding The Language

Once you've made the commitment to healthy living, the diet part of it is easy, right? Wrong. Unless you know what to look for on ingredient labels and what the jargon means, it can be overwhelming to try and make the right choices for your family. Here are the answers to several common questions. More detailed information and answers to questions not listed here can be found at Nutrition.gov. Before undertaking any diet change or exercise program, you should always consult with your doctor.

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Q: What are trans-fats?
A: Trans fats are a type of fat formed when liquid oils are made into solid fats like shortening and hard margarine.Trans fats are made when hydrogen is added to vegetable oil in a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. However, a small amount of trans fat is found naturally, primarily in some animal-based foods. Trans-fats are found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Trans-fats have been linked to heart disease because of the effect they have on cholesterol. FDA guidelines only require trans-fats to be listed on nutrition facts if the serving contains less than 1/2 g per serving, so be sure to look for the words "hydrogenated" or "partially hydrogenated" on ingredient lists.

Q: What does "refined" mean and what foods does it apply to?
A: The term "refining" means to remove by a purification process, certain coarsenesses or impurities. The process most often refers to sugars and grains.

Q: What is the difference between wheat and whole wheat?
A: Whole wheat refers to the unrefined grain. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Most refined grains are enriched. This means thiamin, riboflavin, niacin, folic acid and iron are added back after processing. Fiber is not added back to enriched grains. Unless the label says "whole wheat," it isn't whole grain. Some products are made with a mixture of refined grains and whole grains, so read labels carefully.

Q: What are some other names for sugar?
A: Even a product that claims "no added sugar" on the label may still contain additional sweeteners, due to rounding. If you're watching your sugar intake, look for the following terms on the ingredient list: corn sweetener, corn syrup, corn syrup solids, dehydrated cane juice, dextrin, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltodextrin, malt syrup, maltose, maple syrup, molasses, raw sugar, rice syrup, saccharose, sorghum or sorghum syrup, sucrose, syrup, treacle, turbinado sugar, xylose.

Q: What is the difference between sea salt, table salt and kosher salt?
A: Nutritionally speaking, kosher salt and sea salt are no different than table salt. The difference between these types of salt mostly concerns their taste and texture. Salt can be harvested from seawater through evaporation (sea salt), or it can be mined from inland deposits (rock salt). The type of salt that is most often used in cooking and at the table is from rock salt. Kosher salt is a coarse-grained rock salt that usually has no additives. Gourmet cooks often prefer the texture and flavor of kosher salt in cooking. Sea salt comes in either fine or coarse grain and has a slightly different taste because of different minerals it contains. Many people prefer sea salt to table salt because they claim it has a more subtle flavor. Sea salt also contains no additives.

Q: How do I know how many calories I need per day?
A: Your calorie intake depends on your age and size, as well as your activity level. It can be different for everyone. You can use the calculator at www.mypyramid.gov to give you a rough idea, but you should also consult with your doctor if you think you need to adjust your calorie intake.

Q: What is the difference "organic" and "natural?"
A: According to the USDA, food can be labeled “natural” only if it does not contain artificial flavor, coloring or chemical preservative, or any other artificial or synthetic ingredient. Also, the product and its ingredients cannot have been more than minimally processed. This means that to be natural, the traditional processes used to make food edible, preserve it or make it safe do not fundamentally change the raw product. Ground beef, for example, is not a “natural” product because the act of grinding the meat makes it more than minimally processed. "Organic" food is produced according to government-regulated standards. Crops must be grown without the use of conventional pesticides, artificial fertilizers or sewage sludge. Ionizing radiation and additives must not be used during processing. Animals used for food must be raised without antibiotics and growth hormones. Neither crops nor animals can be produced with genetically modified organisms.

Garlic Mashed Potatoes

Prep: 10 minutes
Cook: 10-12 minutes
Yield: 4 servings

2 1/4 baking potatoes or Yukon Gold potatoes
4 cups low-sodium fat-free chicken broth
3 cloves garlic, crushed
1/4 reduced-fat (1%) milk or buttermilk, warmed
4 large green onions, trimmed and finely chopped
1 tsp salt
1/4 tsp pepper

Peel the potatoes and slice into 1 1/2 inch pieces. Place the potatoes in a large saucepan. Add the broth, garlic and enough cold water to completely cover the potatoes. Bring to a boil and cook until the potatoes are tender, about 10-12 minutes.

Drain the potatoes. Add the milk and mash well with a potato masher.

Mix in the onions, salt and pepper; serve hot.

Tips and Tricks
Whip the potatoes after mashing, either with an electric mixer or by hand. This adds air and makes the potatoes fluffy. Make sure the milk is warm; cold milk will affect the texture. Slice green onions with kitchen shears, or omit if you don't have any. If you don't like garlic, replace it with 1/4 tsp nutmeg or lemon zest.
Make It Healthier
Omit the salt. Use homemade chicken stock; it is easier to control the salt content this way.
How Kids Can Help
Mash potatoes, stir in milk and onions. Older kids can slice the onions.

Nutrition Facts
1 serving equals 194 calories, 5 g protein, 44 g carbohydrate, trace fat, 5 g fiber, 894 mg sodium

Saving Time and Money: Navigating The Grocery Store

Grocery shopping can be a huge drain on your time and on your wallet, especially if you have a large family or if you work outside of the home. Here are some tips that have worked for me, intended to get you out of the store as fast as possible, while spending as little as possible.

1) Prepare ahead of time. This means having a basic idea of what you would like/need to cook in the following days, checking kitchen staples, and making a list. I plan my meals for the week in advance, so I make a simple menu. Then I list items I need to buy, plus things for lunches and other items like baby food or anything we may be running low on, such as milk or bread. Then I check my coupons and pull out any I may be able to use, and peruse the grocery store circulars for the best prices. If you don't get the paper, most chains have the circular available online. I also organize my list by department; all produce items together, all dairy items together, etc, so I spend less time crisscrossing the store for something I forgot. It sounds like a lot of work, but it actually takes very little time and it saves precious moments in the store.

2)Once you get to the store, stick to the list. The best way to do this is to not even go down aisles that don't stock things on your list. Be aware of advertising and impulse purchases. This article on MSN Money lists fifteen ways that stores use advertising to get you to spend more money.

3) If you are shopping with your kids, come prepared with diversions. The store I most frequently shop at has the carts with the ride-in truck attached. They are harder to steer, but my toddler loves them and he has so much fun that shopping for food is much easier. Older kids can hold your list and help cross items off as you get them, and if you have a math-minded child, they can help compare prices. A friend gives her toddler a sheet of stickers from the dollar store and lets her decorate items as she puts them in the cart. When I buy produce, involving my son in deciding what kind of fruits or vegetables to buy not only keeps him occupied, but also makes him more likely to eat it.

4) Avoid shopping on the busiest days or at the busiest time of day. Those days and times will vary depending on where you live, but I have found Saturday mornings and right around 5PM during the week to be the times to avoid. Store hours will also vary, but my favorite store is open until midnight seven days a week. I have found that the store is practically empty if I go when the kids are in bed for the night. I leave them home with my husband and get to shop by myself in relative silence.

5) Keep an eye on prices. Just because an item is on sale doesn't make it the best option. Another brand may be cheaper. Many stores list a price per unit, such as ounces or pounds, so that is one way to compare if the larger package really is the better deal.

6) Consider store brands. While there are some items I am absolutely brand loyal to, such as Sunmaid Raisins or Perdue chicken, I'll try just about anything once. A lot of store brands are comparable to the more expensive brand name product and can save you a lot of money. For example, I will buy Safeway brand bread crumbs and frozen vegetables, but not canned soup or tuna fish.

7) Stock up on staples. At certain times of the year, you can buy certain pantry staples for way below normal price. Baking goods are usually on sale around the holidays and soups are cheaper (and more coupons available) in the winter months. If you have the storage space, buying non-perishable staples for next to nothing will save you a lot of money. Be sure, however, that the item is something that you will use. It does you no good to buy canned beans for better than half price if your family doesn't care for beans. A good option for those very cheap items you just can't pass up is to donate the food to your local food pantry.

8) Consider coupons. Many stores will double or triple coupons. Don't forget that if you buy an item on a 'buy one get one free' sale, you can use two coupons. Check out www.couponmom.com or google 'coupon websites' for more options. You can also visit the website for your favorite brands, many offer printable coupons for the products. If you have babies, sign up for savings programs through Gerber, Enfamil, Similac, or whatever brands you use. Gerber offers coupons for jar foods and Enfamil Family Beginnings provides a few cans of free formula, a free diaper bag, and 75 dollars in coupons for formula. There are websites to trade coupons, websites offering couponing advice, and websites telling you which coupons to use at which grocery store. If you are interested, the possibilities are endless. My local paper offers coupons on the weekends, and a cost of 99 cents per week, the coupons more than pay for the paper. Be sure not to fall prey to buying an item just because you have a coupon. It doesn't save money to buy two of something so you can use the coupon if you only needed one of the item.

9) On warm days, shop for nonperishables first, then food that needs to be refrigerated/frozen to minimize spoiling or thawing.

10) When checking out, group like products together on the belt. Be sure to keep meat separate from your produce. When you get home, putting away your purchases will be easier. I make sure all my perishables are bagged together. Then if my kids are fussy when we get home, all I have to do is grab those bags and put them away. I can give my attention to my kids and leave the rest for later.

11) Buy "family size" packages of items you use a lot of. Ground beef, for example, is often several dollars cheaper per pound if the package is more than three pounds. Separate the meat when you get home into labeled freezer bags and store in the freezer.

12) Beware of extras. Grocery store prices on things like cosmetics, OTC medications, diapers and paper goods are often two to three times higher than at another retailer. I have often tossed a pair of pantyhose or a roll of paper towels into my cart if it was the only non-cooking thing I needed, but if you have a long list of things like this, it may be worth it to go to the other store. It depends heavily on what retailers you have available and how close they are.

Have a tip not listed here? Leave a comment!

Sunshine Fruit Salad

Prep/Total Time: 20 minutes plus chilling
Yield: 4 servings

2 tablespoons honey
1 tablespoon lemon juice
1 1/2 cups strawberries, hulled
3/4 cup blueberries
1/2 each small cantaloupe and honeydew, deseeded and peeled
2 tangerines, peeled and sectioned
1/2 cup seedless red grapes
1/2 small pineapple or 1 can (8 oz) pineapple chunks in fruit juice

Mix one cup water, honey and lemon juice in a small saucepan. Warm over low heat until honey has dissolved; remove from heat and let cool.

Slice the strawberries in half and place in a serving bowl. Add the blueberries. Scoop the melons into balls with a melon ball cutter or cut into bite-size pieces. Add melon, tangerines and grapes to the serving bowl. If using fresh pineapple, cut off the peel, remove the tough center core and cut into bite-size pieces. If using canned pineapple, drain well. Add to serving bowl.

Pour the cooled syrup over the fruit mixture. Cover and chill for 1-2 hours or until ready to serve.

Tips and Tricks
Substitute any type of fruit you like. If using bananas, do not add them until ready to serve, or they will turn brown and mushy. Consider cutting grapes if children will be eating the salad.
How Kids Can Help
Older kids can help slice fruit. Younger kids can put fruit into the bowl and pour honey mixture over top.
Miscellaneous
Honey is a natural sugar, ore easily digested, and has fewer calories than refined sugar.

Nutrition Facts

1 serving equals 193 calories, 2.5 g protein, 50 g carbohydrate, 1 g fat (trace saturated fat), 5 g fiber, 35 mg sodium

Crockpot Lamb with Vegetables

This is another recipe I created from what I had on hand & in the freezer.

Prep: 20 minutes
Slowcooker: 6 hours

4-6 Lamb Chops (uncooked, thawed)
6 potatoes, coarsely chopped
2 large carrots, chopped
3 stalks celery, sliced

3/4 cup raspberry viniagrette salad dressing
Freshly Ground Pepper
Parmesean Cheese

Layer in crockpot potatoes, then carrots & celery. Put chops on top. Blend remaining ingredients and pour over all and cook for 6-8 hours in slowcooker.

Tips & Tricks:
Chicken breasts or Pork chops can be substituted for the lamb. In a pinch, any viniagrette or italian dressing can be used in place of the raspberry viniagrette. If I used regular Italian, I'd add a bit of grape juice to it.

How Kids Can Help:
Kids can help layer ingredients in crock pot.

Make it Healthier:
Select lean cuts of meat & trim visible fat. Try adding additional varieties of vegetables in place of the white-starch potatoes.

Oven-Fried Fish Nuggets

This lightened up version of deep-fried fish is also a great alternative to store-bought fish sticks.

Prep/Total Time: 25 minutes

Yield: 4 servings

1/3 cup seasoned bread crumbs

1/3 cup crushed cornflakes

3 tablespoons grated Parmesan cheese

1/2 teaspoon salt

1/4 teaspoon pepper

1 1/2 pounds cod fillets, cut into 1 inch cubes

butter-flavored nonstick cooking spray

In a shallow bowl, combine the bread crumbs, cornflakes, Parmesan cheese, salt and pepper. Coat fish with butter-flavored cooking spray, then roll in crumb mixture.

Place on a baking sheet coated with nonstick cooking spray. Bake at 375 for 15-20 minutes or until fish flakes easily with a fork.

Tips and Tricks

In place of cod, use bass, catfish, or whatever fish you prefer. If fish has a strong smell, try placing it in a shallow dish and covering it with milk and refrigerating for 30 minutes. Discard the milk. This process should remove any "fishy" odor. To remove skin from fish fillets, use a boning knife. The easiest way to crush the cornflakes is to put them in a resealable bag and use a rolling pin.

Make It Healthier

Omit salt. Use a low-mercury fish.

How Kids Can Help

Measure dry ingredients. Spray cooking spray.

Suggested Sides

Lemon Roasted Potatoes, sliced melon

Miscellaneous

Crisco makes a trans-fat free butter-flavored cooking spray.

Nutrition Facts

1 serving equals 171 calories, 2 g fat (1 g saturated fat), 66 mg cholesterol, 415 mg sodium, 7 g carbohydrate, trace fiber, 29 g protein

Diabetic Exchanges

5 very lean meat, 1/2 starch

Lemon Roasted Potatoes

Prep: 10 minutes
Bake: 35 minutes
Yield: 6 servings

2 pounds small red potatoes, quartered
1 medium lemon, halved and sliced
1 tablespoon olive oil
2 teaspoons minced fresh rosemary
1/2 teaspoon salt
1/8 teaspoon coarsely ground pepper

In a large bowl, combine all ingredients; toss to coat. Arrange in a single layer in a baking pan coated with nonstick cooking spray. Bake at 425 for 35-40 minutes or until potatoes are golden and tender.

Tips and Tricks
Try different varieties of potatoes. I used Yukon Gold potatoes and cut them into wedges with my Pampered Chef Crinkle Cutter (see sidebar). In place of fresh lemon, I used a splash of lemon juice, and I used 1 teaspoon dried rosemary. Halfway through the bake time, flip the potatoes with a spatula to prevent them from getting too brown.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Toss to coat. Arrange on baking pan.

Nutrition Facts
3/4 cup equals 132 calories, 2 g fat (trace saturated fat), 0 cholesterol, 207 mg sodium, 25 g carbohydrate, 3 g fiber, 3 g protein
Diabetic Exchanges
1 1/2 starch, 1/2 fat

Santa Fe Chicken Salad

Photo & Recipe Courtesy of An Ordinary Mom


4 breasts of chicken, cooked then sliced

1 tablespoon olive oil

1 head romaine lettuce, chopped small

1 15-ounce can of black beans, drained and rinsed

1 ear of corn, cut off kernels (can use frozen or can corn)

1 tomato, chopped

1 avocado, diced

1/2 cup red onion, chopped fine

1/4 cup jack cheese

1/4 cup cheddar cheese

1/4 small jicama, diced

Lemon-pepper

crushed tortilla chips

cucumbers (optional)

Buttermilk Salsa Dressing (see below)

Pound the chicken with a meat tenderizer. In a skillet, heat the oil. Add the chicken and sprinkle generously with lemon-pepper. Cook each side about 7 minutes or until done. Remove from pan to cool. Slice the chicken. Prepare all ingredients and toss the salad. Don’t add the salad dressing until ready to serve.



Buttermilk Salsa Dressing

In a blender mix one envelope of ranch dressing with the required amount of mayonnaise and milk. Then add FRESH deli salsa to taste. Try and not get too much of the liquid.

How Kids Can Help:
Kids can add veggies to the salad bowl.

Whole Wheat Waffles

Prep: 20 minutes
Yield: 8-10 waffles

2 cups whole wheat flour
1 tbs baking powder
2 eggs, separated
2 tbs cooking oil
2 tbs sugar
1 tsp salt
1 3/4 cups milk

Preheat waffle iron according to manufacturer's directions. Mix flour, sugar, baking powder and salt in a bowl. Combine egg yolks, milk, and oil and pour into flour mixture. Mix with a rotary beater or electric mixer just until smooth. Beat egg whites until soft peaks form and fold into batter. Pour batter into waffle iron as manufacturer directs and bake at medium heat until steaming stops and waffle is golden brown. Leftovers freeze well.

Mile-High Tortilla Pie

This recipe is from the "out of the box" feature in the June 2007 issue of Parents magazine. I don't normally like recipes out of this magazine, but this one was not only easy, but delicious!

Prep: 15 minutes

Cook: 15 minutes

Yield: 6 servings

1 can (19 ounces) black beans, rinsed and drained

1 can (11 ounces) whole-kernel corn with red and green peppers, drained

1 jar (16 ounces) chunky mild salsa

1 pck (10 oz) fajita-style cooked chicken

1/4 cup chopped fresh cilantro leaves

5 (10 inch) flour tortillas

2 cups (8 oz) shredded reduced-fat Monterrey Jack cheese

Fat-free sour cream, optional

Heat oven to 425. In a medium bowl, combine black beans, corn, salsa, chicken and cilantro. Coat the bottom of a baking pan with nonstick cooking spray. Place 1 tortilla in coated pan. Top with 1 1/2 cups of the bean mixture and 1/4 of the cheese. Layer three more times, finishing with the last tortilla.

Bake in oven 15 to 20 minutes, or until cheese melts and filling is hot. Serve with sour cream if desired.

Tips and Tricks

I used frozen corn instead of canned to lower the sodium and omitted the peppers. Use 1/3 the amount of cilantro if using dried in place of fresh. I also made my own chicken to lower the cost.

Make It Healthier

Use fresh or frozen corn to lower sodium. Use whole wheat tortillas.

How Kids Can Help

Stir bean mixture. Stack tortillas and layer filling. Older kids can shred cheese.

Nutrition Facts

1 servings equals 409 calories, 31 g protein, 10 g fat, 52 g carbohydrate, 438 mg calcium, 6 g fiber