Spending time with your children is important, especially when you have the chance
to teach them something new. When lunch and dinner roll around, why not have them
help prepare some delicious and healthy meals? Try these simple and quick meals you
can create together.
1 cup tomato sauce
1 cup grilled skinless chicken breast, cut into cubes
1 cup broccoli, rinsed, chopped, and cooked
2 tbsp. grated Parmesan cheese
1 tbsp. fresh basil, rinsed, dried, and chopped (or 1 tsp. dried)
4 (6 1/2-inch) whole wheat pitas
Preheat oven or toaster oven to 450 degrees. For each pizza, spread 1/4 cup tomato
sauce on a pita and top with 1/4 cup chicken, 1/4 cup broccoli, 1/2 tablespoon Parmesan
cheese, and 1/4 tablespoon chopped basil. On a nonstick baking sheet, bake pizzas
for about five to eight minutes until golden brown and chicken is heated through.
PER SERVING: Calories–275, fat–5 g, saturated fat–1 g, cholesterol–32 mg, sodium–486 mg, carbohydrates–41
g, fiber–7 g, protein–20 g
Crispy Chicken Fingers with Dipping Sauce
1/2 tsp. reduced-sodium crab seasoning (or substitute 1/4 tsp. paprika and 1/4 tsp.
garlic powder for a sodium-free alternative)
1/4 tsp. ground black pepper
1 tbsp. whole wheat flour
12 oz. boneless, skinless chicken breasts, cut into 12 strips
2 tbsp. fat-free milk
1 egg white
3 cups cornflake cereal, crushed
1/4 cup ketchup
1/4 cup 100-percent orange juice
1/4 cup balsamic vinegar
2 tbsp. honey
2 tsp. deli mustard
1 tsp. Worcestershire sauce
Preheat oven to 400 degrees. First, blend crab seasoning, pepper, and flour in a bowl.
Then add chicken strips and toss well to coat evenly. In a separate bowl, combine
milk and egg white and mix. Pour over seasoned chicken and coat well.
Place cornflakes in a ziplock bag. Use a rolling pin and roll it across the bag several times until the cornflakes
are crushed. Dip each chicken strip into the cornflakes and coat well. Place strips
on a nonstick baking sheet.
Bake chicken strips for 10 to 12 minutes. To make the sauce, combine all sauce ingredients
into a bowl and mix well.
Serve three chicken strips with 1/4 cup dipping sauce. Serves four.
PER SERVING: Calories–248, fat–2 g, saturated fat–1 g, cholesterol–47 mg, sodium–422 mg, carbohydrates–36
g, fiber–1 g, protein–20 g
Source: National Heart, Lung and Blood Institute; National Institutes of Health