Your Logo
kitchen
Healthy Recipesry for Hung
’ s D i K
00 Kids’ Kitchen Cookbook
Strawberry Orange Smoothie p.00
CoNtEnTs Introduction . . . . . . . . vii
Wake Up Call. . . . . . . . . 7
Lunch Box. . . . . . . . . . 27 Grilled Chicken Tacos p.00
Family Dinners . . . . . 45
Snack Attack. . . . . . . . 81
Sweet Treats. . . . . . . 95
Index. . . . . . . . . . . . . . 110 Blueberry Muffins p.000
• Delicious and healthy. There’s
no reason to sacrifice taste for nutrition. These healthy recipes are approved by registered dietitians, meaning you won’t find an excess of saturated fats, sodium or sugar in any meal or dessert. • Quick and easy. No one has
time for elaborate meal prep. That’s why these recipes include plenty of tips to save you time.
Simple Changes, Big Results To help your family eat healthy, try making these small, easy changes in your everyday routines:
•
Fresh is good. Shopping the
farmers markets and eating seasonally can help boost nutrition and decrease cost. For healthy convenience, keep some frozen or bagged (cleaned and cut) veggies on hand. • Stock up on healthy staples.
Fill your pantry with whole grain flour, pasta and cereals; water-packed tuna; sweet potatoes; dried fruit and canned beans/legumes. • Cook a big batch. Make extra
portions of soup, meatballs, chili and casseroles and store in containers (or freeze) for fast, easy dinners. Cut up leftover chicken and serve over salad for lunch. Add extra pasta to a soup, or turn it into pasta salad with leftover vegetables. • Pack a homemade lunch.
Use our lunchbox ideas for healthy, portable lunches instead of expensive takeout. • Snack smart. Skip the
chips aisle and make your own tasty snacks.
LuNcH BoX
LuNcH BoX 00
BaGeL BLT Yield: 1 sandwich | Serving size: 1 sandwich Nutrition Facts (per serving): Calories: 345; Fat: 7g; Saturated Fat: 1g; Cholesterol: 8mg; Sodium: 649mg; Carbohydrates: 57g; Fiber: 9g; Protein: 13g
Ingredients 1 Tbsp reduced-fat vegetable cream cheese
6 spinach leaves
1 whole wheat bagel, split crosswise and toasted
6 thin slices cucumber
1 oz turkey bacon (1 slice), cooked
1 small plum tomato, thinly sliced 2 Tbsp grated carrot
Steps
1. Spread the cream cheese on one half of the toasted bagel. 2. Cut the bacon in half crosswise and arrange on top of cream cheese. 3. Add a layer of spinach followed by a layer of tomato and cucumber.
ChicKen SandwiCh Yield: 2 servings | Serving size: 1 sandwich Nutrition Facts (per serving): Calories: 266; Fat: 10g; Saturated Fat: 1g; Cholesterol: 50mg; Sodium: 422mg; Carbohydrates: 25g; Fiber: 8g; Protein: 25g
Ingredients 2 light whole grain rolls, split
¹⁄₈ tsp salt
4 leaves romaine lettuce
¹⁄₈ tsp black pepper
½ tomato, sliced
½ ripe avocado, pitted, peeled and sliced
2 slices red onion, optional 2 cooked chicken breasts (3 oz each) Steps
1. On the bottom half of each roll, layer lettuce, tomato, red onion, if using, and chicken.
2. Season chicken with salt and pepper. Top with sliced avocado
and top half of roll.
Here's how to pit an avocado:With a sharp knife, slice avocado in half around the pit. Carefully hit the pit with the knife . Keep the knife in pit, twist the pit and pul out.
Mac and Cheese Yield: 6 servings | Serving size: 1 cup each Nutrition Facts (per serving): Calories: 281; Fat: 9g; Saturated Fat: 4g; Cholesterol: 17mg; Sodium: 540 mg; Carbohydrates: 35g; Fiber: 3g; Protein: 19g
Ingredients ¾ cup skim milk
¼ tsp salt
¾ cup nonfat sour cream
¼ tsp pepper
3 Tbsp trans fat free margarine, melted
4 cups cooked multigrain elbow macaroni (about 2 cups uncooked)
1 tsp Dijon mustard ½ cup shredded part-skim mozzarella cheese
¼ cup dry bread crumbs
2 cups (8 ounces) shredded reduced-fat sharp cheddar
¼ tsp paprika
Steps
1. Preheat oven to 350°. Lightly coat a 2-quart casserole dish with nonstick cooking spray.
2. In a saucepan, combine milk, sour cream, margarine, mustard, mozzarella, cheddar cheese, salt and pepper and cook over medium-high heat, stirring, until cheese is melted and a sauce forms.
3. In a large bowl, combine cooked macaroni and cheese sauce. Stir gently. 4. Pour macaroni into prepared casserole or ramekins. 5. In a small bowl, combine bread crumbs and paprika. Sprinkle mixture over macaroni mixture.
6. Cover and bake for 30 minutes in casserole.
If you have individual ramekins, the mac and cheese will bake more quickly. Instead of a 2-qt casserole, use six 7-oz ramekins and instead of baking for 30 minutes, bake for 5 minutes covered.
FaMilY DiNNeRs 00
Raspberry Sorbet Yield: 6 servings | Serving size: about ½ cup Nutrition Facts (per serving): Calories: 102; Fat: 0; Saturated Fat: 0; Cholesterol: 0; Sodium: 118mg; Carbohydrates: 23g; Fiber: 4g; Protein: 3g
Ingredients 3 cups fresh raspberries or peeled and chopped mango 1 Tbsp lime juice ¼ tsp salt
2 large egg whites (room temp) ½ cup sugar ½ tsp cream of tartar Mint leaves, for garnish
Steps
1. In a blender or food processor, purée the raspberries, lime juice and salt until smooth.
2. Strain through a fine-mesh sieve into a medium bowl, pressing with a rubber spatula to extract the juice; discard the seeds.
3. In a large saucepan, bring 1 inch of water to a simmer. 4. In a large stainless steel bowl, combine egg whites, granulated sugar and cream of tartar. Beat with an electric mixer on medium speed until foamy.
5. Set the bowl over the simmering water and continue to beat on medium speed, until the mixture is glossy and thick, about 3½ minutes. Increase the speed to high, and continue beating over the simmering water until very stiff and glossy, about 3½ minutes.
6. Remove from the heat and continue beating on medium speed until room temperature, 3 to 5 minutes.
7. Fold the raspberry puree into the egg whites until combined. Transfer to a freezer-safe container and freeze, covered, until solid, at least 6 hours. To serve, let the sorbet stand at room temperature until softened slightly,
Call us For more information or to request a sample cookbook
1.800.705.6522