I know you don't need a recipe for this, but this is what we had for dinner last night. It's something my family loves, but I forget to make, so I'm putting it on here to remind myself! It's a great in a pinch meal that is quick & easy and can be thrown together with staples in the pantry.
Prep: 15-50 minutes
Scrub & prick potatoes. Bake potatoes in microwave (for quick prep) or cover with foil and bake until soft.
Top with any combination of the following:
Chili
Cream of Broccoli Soup
Cheddar Cheese Soup
Cream of Mushroom Soup
Sour Cream
Chives
Cottage Cheese
Diced Tomatoes
Avocados
Bacon
Cheese
Salsa
Mushrooms
Onions
Olives
Bell Peppers
....Or any other favorite potato topping.
Tips & Tricks
This is a hit with my family because like tacos, wraps & sandwiches, everyone is free to choose their favorite items. It works well with toddlers because they can eat their potato with toppings, or they can eat their potato & toppings separately. For an extra quick meal, microwave potatoes and use pre-shredded cheese and pre-cut veggies.
This is an easy meal for feeding a large group buffet style.
Make It Healthier
Skip creamy soups and sour cream and opt for (leftover) homemade chili or cottage cheese & salsa. Load up your potato with veggies and lean cheeses.
How Kids Can Help
Kids can help scrub & prick potatoes, push buttons on microwave, wrap potatoes in foil, cut veggies & great cheese. This is a meal that a school age child could make independently!
Thursday, May 3, 2007
Wednesday, May 2, 2007
Seasoned Chicken Strips
(Pictured with steamed peas and Lemon Yogurt Bread.)
This healthy twist on a perennial kid favorite is low-fat and low-carb.
Prep/Total Time: 30 minutes
Yield: 4 servings
1/3 cup egg substitute
1 tablespoon prepared mustard
1 garlic clove, minced
3/4 cup dried bread crumbs
2 teaspoons dried basil
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound chicken tenderloins
In a shallow bowl, combine the egg substitute, mustard and garlic. In another shallow bowl, combine the bread crumbs, basil, paprika, salt and pepper. Dip chicken in egg mixture, then roll in crumbs.
Place on a baking sheet coated with nonstick cooking spray. bake at 400 for 10-15 minutes or until golden brown and juices run clear.
Tips and Tricks
I put the crumb mixture in a gallon size freezer bag and dropped the chicken inside (in batches) and had my two-year-old shake it to coat. I used one egg, slightly beaten with a splash of water, in place of the egg substitute. My son would exist solely on chicken nuggets if I let him, so this is a healthy alternative to store bought nuggets and tenders. I also used boneless skinless chicken breast cut into pieces with kitchen shears in place of tenderloins.
Make It Healthier
Omit the salt. Buy pretrimmed chicken to avoid fat.
How Kids Can Help
Shake bag of bread crumbs to coat chicken. Measure spices.
Suggested Sides
green salad, steamed carrots
Nutrition Facts
3 ounces cooked chicken equals 188 calories, 2 g fat (trace saturated fat), 67 mg cholesterol, 525 mg sodium, 14 g carbohydrate, 1 g fiber, 30 g protein
Diabetic Exchanges
3 very lean meat, 1 starch
Prep/Total Time: 30 minutes
Yield: 4 servings
1/3 cup egg substitute
1 tablespoon prepared mustard
1 garlic clove, minced
3/4 cup dried bread crumbs
2 teaspoons dried basil
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound chicken tenderloins
In a shallow bowl, combine the egg substitute, mustard and garlic. In another shallow bowl, combine the bread crumbs, basil, paprika, salt and pepper. Dip chicken in egg mixture, then roll in crumbs.
Place on a baking sheet coated with nonstick cooking spray. bake at 400 for 10-15 minutes or until golden brown and juices run clear.
Tips and Tricks
I put the crumb mixture in a gallon size freezer bag and dropped the chicken inside (in batches) and had my two-year-old shake it to coat. I used one egg, slightly beaten with a splash of water, in place of the egg substitute. My son would exist solely on chicken nuggets if I let him, so this is a healthy alternative to store bought nuggets and tenders. I also used boneless skinless chicken breast cut into pieces with kitchen shears in place of tenderloins.
Make It Healthier
Omit the salt. Buy pretrimmed chicken to avoid fat.
How Kids Can Help
Shake bag of bread crumbs to coat chicken. Measure spices.
Suggested Sides
green salad, steamed carrots
Nutrition Facts
3 ounces cooked chicken equals 188 calories, 2 g fat (trace saturated fat), 67 mg cholesterol, 525 mg sodium, 14 g carbohydrate, 1 g fiber, 30 g protein
Diabetic Exchanges
3 very lean meat, 1 starch
Lemon Yogurt Bread
Prep: 15 minutes
Bake: 45 minutes + cooling
Yield: 1 loaf (12 slices)
1 1/2 cups all-purpose flour
3/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 egg
1 cup lemon yogurt
1/3 cup canola oil
1 tablespoon lemon juice
In a large bowl, combine the flour, sugar, salt, baking soda and baking powder. In another bowl, combine the egg, yogurt, oil and lemon juice. Stir into dry ingredients until just moistened.
Pour into an 8in x 4in x 2 in loaf pan coated with nonstick cooking spray. Bake at 325 for 45-50 minutes or until a toothpick inserted near the center comes out clean. Cool for ten minutes before removing from pan to a wire rack.
Tips and Tricks
I used plain low-fat yogurt and lemon zest in place of the lemon yogurt. I also subbed whole wheat flour for half the all-purpose flour.
Make It Healthier
Use egg substitute. Use low-fat or fat-free yogurt. Omit the salt.
How Kids Can Help
Measure and stir dry ingredients. Pour batter into pan.
Nutrition Facts
1 slice equals 177 calories, 7 g fat (1 g saturated fat), 18 mg cholesterol, 176 mg sodium, 26 g carbohydrate, 1 g fiber, 3 g protein
Diabetic Exchanges
1 1/2 starch, 1 fat
Bake: 45 minutes + cooling
Yield: 1 loaf (12 slices)
1 1/2 cups all-purpose flour
3/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 egg
1 cup lemon yogurt
1/3 cup canola oil
1 tablespoon lemon juice
In a large bowl, combine the flour, sugar, salt, baking soda and baking powder. In another bowl, combine the egg, yogurt, oil and lemon juice. Stir into dry ingredients until just moistened.
Pour into an 8in x 4in x 2 in loaf pan coated with nonstick cooking spray. Bake at 325 for 45-50 minutes or until a toothpick inserted near the center comes out clean. Cool for ten minutes before removing from pan to a wire rack.
Tips and Tricks
I used plain low-fat yogurt and lemon zest in place of the lemon yogurt. I also subbed whole wheat flour for half the all-purpose flour.
Make It Healthier
Use egg substitute. Use low-fat or fat-free yogurt. Omit the salt.
How Kids Can Help
Measure and stir dry ingredients. Pour batter into pan.
Nutrition Facts
1 slice equals 177 calories, 7 g fat (1 g saturated fat), 18 mg cholesterol, 176 mg sodium, 26 g carbohydrate, 1 g fiber, 3 g protein
Diabetic Exchanges
1 1/2 starch, 1 fat
Tuesday, May 1, 2007
Ham 'n' Chickpea Soup
Prep: 15 minutes
Cook: 25 minutes
Yield: 4 servings
1/2 cup uncooked orzo pasta
1 small onion, chopped
2 garlic cloves, minced
2 teaspoons canola oil
1 cup cubed fully cooked lean ham
1 teaspoon dried rosemary, crushed
1 teaspoon rubbed sage
cups reduced-sodium beef broth
1 can (14 1/2 ounces)diced tomatoes, undrained
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
4 tablespoons shredded Parmesan cheese
1 tablespoon minced fresh parsley
Cook orzo according to package directions. Meanwhile, in a large saucepan, saute onion and garlic in oil for 3 minutes. Add the ham, rosemary and sage; saute one minute longer. Stir in broth and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered for 10 minutes.
Drain orzo; stir into soup. Add chickpeas, heat through. Sprinkle each serving with Parmesan cheese and parsley.
Tips and Tricks
There is a lot of leeway with this recipe. I used great northern beans in place of chickpeas, garlic powder and Tastefully Simple Onion Onion in place of the fresh garlic and onion. I omitted the sage. I also put all the ingredients in a crockpot to simmer all day, and I threw some croutons in with the cheese. In place of the orzo, I used a quarter cup of quick cooking barley. This is a great way to use up leftover ham.
Make It Healthier
Be sure to rinse the beans well to remove most of the sodium.
How Kids Can Help
Dump ingredients in pan. Shred cheese. Measure spices.
Nutrition Facts
1 1/ cups equals 312 calories, 8 g fat (2 g saturated fat), 19 mg cholesterol, 1,015 mg sodium, 43 g carbohydrate, 7 g fiber, 18 g protein
Diabetic Exchanges
2 1/2 starch, 2 very lean meat, 1 vegetable, 1/2 fat
Cook: 25 minutes
Yield: 4 servings
1/2 cup uncooked orzo pasta
1 small onion, chopped
2 garlic cloves, minced
2 teaspoons canola oil
1 cup cubed fully cooked lean ham
1 teaspoon dried rosemary, crushed
1 teaspoon rubbed sage
cups reduced-sodium beef broth
1 can (14 1/2 ounces)diced tomatoes, undrained
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
4 tablespoons shredded Parmesan cheese
1 tablespoon minced fresh parsley
Cook orzo according to package directions. Meanwhile, in a large saucepan, saute onion and garlic in oil for 3 minutes. Add the ham, rosemary and sage; saute one minute longer. Stir in broth and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered for 10 minutes.
Drain orzo; stir into soup. Add chickpeas, heat through. Sprinkle each serving with Parmesan cheese and parsley.
Tips and Tricks
There is a lot of leeway with this recipe. I used great northern beans in place of chickpeas, garlic powder and Tastefully Simple Onion Onion in place of the fresh garlic and onion. I omitted the sage. I also put all the ingredients in a crockpot to simmer all day, and I threw some croutons in with the cheese. In place of the orzo, I used a quarter cup of quick cooking barley. This is a great way to use up leftover ham.
Make It Healthier
Be sure to rinse the beans well to remove most of the sodium.
How Kids Can Help
Dump ingredients in pan. Shred cheese. Measure spices.
Nutrition Facts
1 1/ cups equals 312 calories, 8 g fat (2 g saturated fat), 19 mg cholesterol, 1,015 mg sodium, 43 g carbohydrate, 7 g fiber, 18 g protein
Diabetic Exchanges
2 1/2 starch, 2 very lean meat, 1 vegetable, 1/2 fat
Monday, April 30, 2007
Cowboy Chowder
(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.
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.
Miscellaneous
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.
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.
Miscellaneous
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
Prep: 10 minutes (with precooked chicken)
In our wraps, we used:
Garlic Herb Tortilla Wraps
Grilled chicken
Cheddar cheese
Kidney beans
Romaine lettuce
Tomatoes
Carrots
Ranch
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
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
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
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
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
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.
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.
Subscribe to:
Posts (Atom)