Broccoli Bacon Salad Kid Friendly Serves 4

Transcription

1 Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water chestnuts, rinsed and chopped 2 slices cooked bacon, crumbled 2 tablespoons dried cranberries Freshly ground pepper, to taste Directions: Whish garlic powder, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing. Nutrition per serving: Calories 89; Fat 4 g, Saturated fat 1 g, Carbohydrates 12 g, Protein 4 g, fiber 3 g, Sodium 200 mg

2 Creamy Green Beans 1 pound green beans, trimmed and cut into 1-inch pieces 3 tablespoons reduced-fat mayonnaise 2 teaspoons Dijon mustard 1/8 teaspoon salt Directions: Place beans in a pan with about 1 inch of boiling water, cook until tender and drain. Whisk mayonnaise, mustard and salt in a medium bowl. Add the beans and toss to coat. Nutrition per serving: Calories 57, Fat 2 g, saturated fat 0 g Carbohydrate 10 g, Protein 2 g, Fiber 4 g, Sodium 240 mg

3 Fish Sticks Cooking Spray 1 cup whole-wheat Panko breadcrumbs 1 cup whole-grain cereal flakes (such as Wheaties) 1 teaspoon lemon pepper ½ teaspoon garlic powder ½ teaspoon paprika ¼ teaspoon salt ½ cup flour 2 large egg whites, beaten 1 pound tilapia filets, cut into small strips 1. Preheat oven to 450º. Set a wire rack on a baking sheet, coat with cooking spray. 2. Place breadcrumbs, cereal flakes and spices in a plastic zip-lock bag, seal and use a rolling pin to smash into fine crumbs. Transfer to a shallow dish. 3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on prepared rack. Coat both sides of the breaded fish with the cooking spray. 4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes. Nutrition per serving: Calories 274; Fat 3 g, Saturated fat, 1 g Carbohydrate 29 g, Protein 3 g, Fiber, 3 g, Sodium 464 mg

4 Fruit Smoothie 8 oz low fat vanilla yogurt 1 cup frozen berries or other fruit 1/3 cup orange juice Sprinkle of nutmeg Directions: Put all ingredients in a blender and blend on high until smooth. If the mixture seems too thick, add a little more juice. Nutrition per serving: calories 120, Fat.7 g, Saturated fat 0 g, Carbohydrate 29.6 g, Fiber 3.6 g, Protein 6 g.

5 No-Bake Macaroni & Cheese 8 ounces whole-wheat elbow noodles 1 10-ounce package frozen chopped broccoli 1 ¾ cups low-fat (1%) milk 3 tablespoons flour ½ teaspoon garlic powder ¼ teaspoon salt ¼ teaspoon ground pepper ¾ cup shredded extra-sharp Cheddar cheese ¼ cup shredded Parmesan cheese 1 teaspoon Dijon mustard 1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking stirring occasionally, until the pasta and broccoli are just tender, 4-5 minutes more. 2. Meanwhile, heat 1 ½ cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining ¼ cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted. 3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring over medium-low heat, until heated through, about 1 minute. Nutrition per serving: Calories 412, Fat 13 g, Saturated fat 7 g, Carbohydrate 56 g, Fiber 7 g, Protein 22 g, Sodium 497 mg

6 Panko Breaded Chicken 1½ tablespoons Dijon mustard 1½ tablespoons maple syrup 1 tablespoons peanut or canola oil, divided ½ teaspoon dried thyme ¼ teaspoon ground pepper ¼ teaspoon salt 2 skinless chicken breasts, (about 1 pound) cut into 4 pieces 1 ½ cups Whole Wheat Panko Breadcrumbs 1. Whisk mustard, maple syrup, ½ tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes and up to 6 hours. 2. Preheat oven to 400ºF. Set a wire rack on a large baking sheet. 3. Combine breadcrumbs and the remaining 1 tablespoon oil on a plate. Dredge the chicken pieces in the breadcrumbs 4. Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165ºF, minutes. Nutrition per serving: Calories 325; Fat 8 g; Saturated Fat 2 g; Carbohydrate 14 g; Fiber 2 g; Protein 24 g; Sodium 338 mg

7 Sloppy Joe Pizza 1 tube (13.8 ounces) refrigerated pizza crust 1/2 pound extra lean ground beef (93-96% lean) 1 cup (8 oz), sloppy joe sauce 1 cup shredded part-skim mozzarella cheese ½ cup shredded cheddar cheese ¼ cup grated Parmesan cheese Directions: Unroll pizza dough; place on a greased 12 inch pizza pan or baking sheet. Bake at 425º for 6-7 minutes or until golden brown. In a large skillet, cook beef over medium heat until no longer pink; drain and rinse with warm water. Add sloppy joe sauce. Spread over crust. Sprinkle with cheeses. Bake at 425º for 6-8 minutes or until cheese is melted. Nutrition information per serving: Calories 199; Fat 10 g, Saturated fat 6.3 g, sodium 482 mg, Carbohydrate 12 g, Fiber 1 g, Protein 14 g

8 Spaghetti Frittata 3 cups cooked spaghetti (about 6 oz) 3 teaspoons extra-virgin olive oil 1 cup chopped onions 2 large eggs 1 large egg white 1/3 cup fat-free milk ¼ cup parmesan cheese 1 tablespoon chopped parsley (or 2 teaspoons dry) 1 tablespoon chopped basil (or 2 teaspoons dry) ½ teaspoon salt ½ teaspoon ground pepper 1 small tomato, diced 1. Preheat oven to 400ºF 2. Heat oil in medium nonstick ovenproof skillet over medium heat. Add onions and cook, stirring occasionally, until golden, minutes. Transfer the onions to a small bowl and let cool slightly. Wipe out the pan. 3. Whisk together eggs, egg white and milk in a large bowl. Stir in the onions, Parmesan, parsley, basil, salt and pepper. Add the spaghetti. 4. Spray the pan well with cooking spray and place over medium heat. Pour in the egg mixture and distribute evenly in the pan. Cook until the underside is golden, moving the pan around on the burner to ensure even cooking, about 6 minutes 5. Place the pan in the oven and heat until the top is set, about 5 minutes. Remove from oven and garnish with the chopped tomatoes. Nutrition per serving: Calories 178, Fat 6 g, Saturated fat 2 g, Protein 9 g, Carbohydrate 21 g, Fiber 2 g, Sodium 450 g

9 Turkey Burgers 2/3 cup finely chopped onion 1 teaspoon canola oil 1 teaspoon reduced sodium soy sauce 1 teaspoon Worcestershire sauce ½ teaspoon garlic powder ½ teaspoon mustard Dash of salt and pepper 1 pound lean ground turkey 4 whole wheat hamburger buns Lettuce and tomato 1. Place onion and oil in a small skillet; cover and cook for 3-4 minutes or until very soft, stirring occasionally. 2. In a large bowl, combine the soy sauce, Worcestershire sauce, garlic powder, poultry seasoning, mustard, pepper, salt and onion. Crumble turkey over mixture and mix until combined. Shape into four patties. Wrap in plastic wrap and refrigerate for at least 20 minutes. 3. In a nonstick skillet coated with nonstick cooking spray, cook patties over medium heat for 4-5 minutes on each side or until a meat thermometer reads 165ºF. Serve on buns with lettuce and tomato. Nutrition per serving: Calories 398, Fat 12.4 g, Saturated fat 3.6 g, Carbohydrate 38 g, fiber 4.7 g, Protein 33 g, Sodium 538 mg

10 Yogurt Parfaits 2/3 cup low-fat granola 2 cups low fat yogurt 2 cups berries (any kind or mixed) Directions: Layer ½ each of yogurt, granola and berries in an 8 ounce glass. Repeat and enjoy! Nutrition per serving: Calories 184, Fat 2 g, Saturated fat 1 g, Sodium mg, Carbohydrate 36 g, Fiber 2.5 g, Protein 6.5 g