Looking for some healthy & easy recipe ideas?
Fresh Lo Mein
1 onion, sliced
1 red bell pepper, sliced
1 tsp. ginger root, grated
1 large clove of garlic
4 cups chicken broth
red pepper to taste
1 lb. frozen mixed oriental-style vegetables
½ lb. thin spaghetti, cooked
Spray a Dutch Oven (or fry pan) with cooking oil spray and heat over medium - high heat. Saute the onion and the pepper until golden then add the ginger and garlic adn saute briefly. Add broth and bring to a boil, then add the rest of the vegetables. Cook until vegetables are tender. Add teh cooked spaghetti, heat and serve.
Contains: 1 gram fat, 340 Calories for a 2 cup serving
Rice Noodles with Vegetables
6 oz. rice noodles
2 carrots, sliced thin
1 onion, cut into strips
½ cup cabbage, cut into strips
2 green onions, chopped
1 cup sliced mushrooms
2 Tbsp light soy sauce
¼ cup chicken broth
2 tsp sesame oil
pepper to taste
In a large pot or wok, add vegetables, soy sauce, broth and oil. Stir occasionally. Cook for about 7 minutes, or until vegetables are crisp-tender. Add rice noodles to vegetables and cook another 3 -5 mintues until noodles are thoroughly heated.
Contains 5 grams fat, 150 Calories for a 1½ cup serving.
Lime Cucumber Salsa
1 large cucumber, seeded and finely chopped
1 to 2 garlic cloves, minced
1 jalapeño pepper, finely chopped
3 green onions, sliced
2 tablespoons fresh cilantro,minced
2 tablespoons lime juice
2 tablespoons olive or vegetable oil
1 teaspoon grated lime peel
½ teaspoon salt, optional
¼ teaspoon pepper
In a bowl, combine all ingredients. Refrigerate for at least 2 hours before serving. Yield: 2 ½ cups
“How I Get My Kids to Cook”
Getting children involved with holiday baking creates memories and builds skills that last a lifetime. Kids become enthusiastic helpers when it comes to making Crisp Gingerbread Cutouts. Youngsters can add the ingredients that have been pre-measures, and then can help mix and roll out the dough. Kids always enjoy cutting out and decorating the cookies - this recipe can also be used for the traditional gingerbread houses. This recipe is also claimable - as part of one of the snacks given to the kids.
Crisp Gingerbread Cutouts:
½ cup shortening 1-½ teaspoons grnd cinnamon
½ cup sugar 1 teaspoon ground ginger
½ cup molasses 1 teaspoon ground cloves
1 egg ½ teaspoon ground nutmeg
2-¼ cups all purpose flour ½ teaspoon salt
1 teaspoon baking powder Raisins, halved
½ teaspoon baking soda Red-hot candies
In a mixing bowl, cream shortening and sugar. Add molasses and egg; mix well. Combine dry ingredients; add to the creamed mixture and mix well (dough will be soft). Chill for 1 hour. On a lightly floured surface, roll dough to 1/8 inch thickness. Cut with a floured 2-½ inch gingerbread man/woman cookie cutter and place on greased cookie sheets. Add raisins for eyes and red-hots for buttons. Bake at 350 ° for 8-10 minutes or until the edges are lightly browned. Remove to wire racks to cool.
Yield: about 4-½ dozen.
Raggedy Ann and Andy Salads
2 cups torn lettuce
4 canned peach halves
4 marachino cherries
1 cup grated carrots* or cheddar cheese
Place ½ cup lettuce each on four plates. Place peach halves, cut side down, on the lettuce. On each peach, place two raisins for eyes and two cherry halves for mouth. Arrange carrots around peach for hair.
Yield: 4 servings.
*Grate carrots crosswise (short way) for boy’s hair and lengthwise for girl’s hair.
12 cherry tomatoes
1 pound fully cooked
smoked turkey sausage,
cut into ½-inch chunks
2 medium onion, cut into
Hot cooked rice
Thread a cherry tomato onto six metal or soaked wooden skewers. Alternate the sausage, green pepper and onion pieces on skewers, ending with another tomato. Grill, uncovered, over medium-hot heat for 10-15 minutes or until meat is heated through and vegetables are tender. Remove meat and vegetables from skewers and serve over rice. Yield: 6 servings
Here is a delicious, healthy, and economical casserole for you to try with your kids. It meets both the bread and meat requirements.
Beef and Spaghetti Casserole
1 lb. ground beef
3 Tbs onions, minced
½ cup tomato paste
1 cup water
1 tsp sugar
¼ tsp dry basil leaves
¼ tsp dry oregano leaves
¼ tsp salt
½ tsp garlic powder
¼ tsp black pepper
¾ cup dry spaghetti (or elbow macaroni)
In a heavy pan, brown the ground beef and onions until no signs of pink remain. Drain excess grease and discard.
Add tomato paste, water, sugar, basil, oregano, salt, garlic powder, and pepper to meat mixture. Bring to a boil over medium heat. Reduce heat, cover, and simmer for 20 minutes, stirring occasionally.
Cook spaghetti or macaroni in boiling water for 8 to 10 minutes until tender. Drain and stir into meat sauce.
Yields: 6 servings
(One ½ cup serving has 1½ oz. of meat , ¼ cup of vegetable, and the equivalent to ½ slice of bread - if this is to be for your meat, vegetable or bread components alone, you must adjust the portion size according to the age of the child).
5 eggs, fresh
4 egg whites
2/3 cup lowfat milk
½ tsp. salt
¼ tsp. pepper
1 cup fresh potatoes, peeled
1½ cup frozen mixed
a cup cheddar cheese,
1 tsp. vegetable oil
In a mixing bowl, combine the eggs, egg whites, milk, salt, pepper, potatoes, vegetables, and cheese. Blend on low for 2 minutes.
Pour into a baking pan, and bake for 35 minutes at 375° F. (Make sure the eggs are thoroughly cooked - a knife inserted in the center will come out clean when the eggs are cooked)
Sprinkle another 1/3 cup of cheddar cheese over the cooked mixture and bake until melted (about 5 minutes).
Cut in to pieces (about 6" X 6")
Each piece provides about 2 ounces of protein and 1/3 cup of vegetables.
Yields: 6 servings
Chicken Barbecue Sandwich
2 lb. Chicken, cooked and diced
½ cup Celery, diced
½ cup Onion, minced
2 tsp Vegetable oil
2 cup Tomato sauce
4 tsp Brown sugar
1 tsp Worcestershire sauce
2 tsp Yellow mustard
4 Tbsp Vinegar
½ tsp Garlic salt
8 Hamburger rolls
In a pot, sauté celery and onions in the vegetable oil until tender, about 5 minutes. Add tomato sauce, brown sugar, Worcestershire sauce, mustard, vinegar, and garlic salt to the vegetables. Bring to a boil over medium heat. Reduce heat and simmer, uncovered, for 15 minutes.
Add chicken (or turkey) and stir to blend. Simmer for 30 minutes until chicken is tender. Spoon mixture onto the bun. Yield: 8 servings
Each serving has 2½ - 3 oz. of meat;
¼ cup of vegetables, and 2 slices of bread. (Half a bun may be more suited to younger children)