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973741 tn?1342342773

Healthy cooking for kids

So, I'd like to start a thread for healthy recipes that are kid friendly.  We do a lot of simple things such as I mash beans and make bean burritos with whole wheat tortillas.  But I am constantly looking for ideas on how to make some kid favorite foods that are healthier than the usual.  Please sure if you have suggestions and I will add to it so we have a thread that moms can look at for ideas for family.  Thanks!
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973741 tn?1342342773
COMMUNITY LEADER
Three Cheese Chicken Penne Florentine
1 teaspoon  olive oil  
  Cooking spray  
3 cups  thinly sliced mushrooms  
1 cup  chopped onion  
1 cup  chopped red bell pepper  
3 cups  chopped fresh spinach  
1 tablespoon  chopped fresh oregano  
1/4 teaspoon  freshly ground black pepper  
1   (16-ounce) carton 2% low-fat cottage cheese   $
4 cups  hot cooked penne (about 8 ounces uncooked tube-shaped pasta)  
2 cups  shredded roasted skinless, boneless chicken breast  
1 cup  (4 ounces) shredded reduced-fat sharp cheddar cheese, divided   $
1/2 cup  (2 ounces) grated fresh Parmesan cheese, divided   $
1/2 cup  2% reduced-fat milk   $
1   (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup, undiluted  

Preparation
Preheat oven to 425°.
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.

Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.


Note: You can cook the pasta mixture in individual eight-ounce ramekins; bake for 15 minutes.
Helpful - 0
973741 tn?1342342773
COMMUNITY LEADER
Classic!  Oven fried chicken (low calorie even!)


Ingredients 1/2 cup nonfat buttermilk, (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray

Preparation
1.Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2.Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3.Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
4.Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Tips & Notes Make Ahead Tip: Marinate the chicken for up to 8 hours.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition
Per serving: 224 calories; 7 g fat (2 g sat, 2 g mono); 130 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 34 g protein; 1 g fiber; 237 mg sodium; 400 mg potassium.

Nutrition Bonus: Zinc (24% daily value)

Helpful - 0
6726276 tn?1421126668
I was going to suggest flour tortilla pizzas. Kids can help make them. Toppings can inc grated carrots, mushrooms, onions and even nuts or seeds. Bake in oven. Put on broil last few min to make cheese nice & bubbly.
Helpful - 0
973741 tn?1342342773
COMMUNITY LEADER
You know, I've thought about using tortillas as crust for pizza.  That is a good idea to try with them.  
Helpful - 0
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