I recently spent some time browsing through
Real Food for Healthy Kids, by Tanya Wenman Steel and Tracey Seaman (William Morrow 2008). So many recipes looked appealing that I ended up bookmarking almost every page! Below are just three selections, out of dozens, that I can't wait to try:
Chip n' Nuggets, Easy Bake Scampi and
Brown Mouse.
(For more healthy eating ideas, visit
realfoodforhealthykids.com)
Chip’n Nuggets
These crunchy homemade chicken treats can’t be beat! Choose lightly salted reduced-fat potato or tortilla chips or lightly sweetened cornflakes and crush very well with a rolling pin or in a food processor. Serve with crudités and Rockin’ Ranch Dressing (page 219), Horseradish Dunk (page103), or ketchup for dipping.
Prep: 10 minutes
Cooking: 20 minutes
Speed Limit: 30 mpr
Makes 4 servings
1 1/2 cups well-crushed, lightly salted, reduced-fat potato chips or tortilla chips or corn flakes
2 large eggs
1/4 teaspoon dried thyme, crumbled
1/4 teaspoon hot paprika
2 large boneless skinless chicken breast halves (about 1 pound), each halved lengthwise and cut into 1/2-inch thick slices
1/4 cup extra-virgin olive oil or corn oil, for pan-frying
1. Line a large baking sheet with foil and lightly grease. Place the well-crushed chips in a shallow bowl. In a second bowl, beat together eggs, thyme and paprika.
2. Add the chicken slices to the egg one at a time and stir with a rubber spatula to mix. Coat the chicken pieces one at a time in the crumbs and place on the prepared baking sheet. Add the remaining chicken to the eggs and then coat in the remaining crumbs. Preheat the oven to 400°F.
3. Heat the oil in a 10-inch skillet over medium heat until ripples appear on the surface. Add the chicken pieces to the pan and cook until golden underneath, about 2 minutes, then turn with tongs or a spatula, and cook 2 minutes more. Transfer the chicken back to the baking sheet. Place the baking sheet in the oven and bake until the chicken is golden and cooked through, about 15 minutes.
Per serving (about 4 pieces):
414 calories, 19g fat (3.5g saturated), 29g carbohydrates, 0g fiber, 30g protein
Easy-Bake Scampi
The idea for this recipe came from our friend Renee Lucadamo from Millwood, New York. Serve the scampi with lemon wedges for squeezing.
Prep: 10 minutes
Baking: 15 minutes
Speed Limit: 25 mpr
Makes 6 servings
4 tablespoons unsalted butter
3 garlic cloves, smashed, peeled, and minced
2 tablespoons extra-virgin olive oil
2 pounds thawed frozen peeled and deveined medium shrimp, tail shells removed
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1 cup Japanese-style Panko breadcrumbs or 3/4 cup plain dried breadcrumbs
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1. Preheat the oven to 400°F.
2. Combine the butter and garlic in a small saucepan and cook over medium heat, stirring until melted. Stir in the oil.
3. Place the shrimp in a 2-quart baking dish, such as a 8-inch square or a shallow 12-inch-oval casserole. Drizzle 2 tablespoons of the garlic butter on top and sprinkle with 1/4 teaspoon each of salt and pepper. Toss the shrimp to coat and then spread evenly in the dish.
4. Place the breadcrumbs in a small bowl. Add the remaining garlic butter, the remaining teaspoon of salt and 1/4 teaspoon pepper, the oregano and thyme and stir to mix. Sprinkle the crumb mixture on top of the shrimp and then bake for about 15 minutes, until the shrimp is pink and firm and the crumbs are golden brown. Serve hot.
Per serving:
262 calories, 14g fat (6g saturated), 7g carbohydrates, .5g fiber, 25g protein
Brown Mouse
A mouse is quicker than a mousse but just as chocolaty. You can make it anytime, but it is definitely special enough for a celebration. Although we worship the egg, which ordinarily gives mousse its velvety texture, we’ve taken it out and use marshmallow cream instead. Be sure to buy good quality chocolate chips for your mouse!
Prep: 15 minutes
Chilling: 1 hour
Makes 5 cups: ten 1/2-cup servings
1 cup semisweet chocolate morsels, preferably Ghiradelli (6 ounces)
1/2 cup milk-chocolate morsels, preferably Ghiradelli (2 ounces)
2 cups heavy cream
1 teaspoon vanilla extract
Pinch of fine salt
1 container (about 7 ounces) marshmallow cream (see Cooks’ Notes)
1. Place the semisweet and milk chocolate chips and 1/4 cup of the cream in a small microwaveable bowl. Cook at medium (50%) power for 3 minutes and stir until smooth. Transfer to a medium bowl (this will help the chocolate cool).
2. Combine the remaining 1 3/4 cups cream, the vanilla, and salt in the bowl of an electric mixer. Beat at medium-high speed until stiff enough to hold its shape when you lift the beater but not too dry.
3. Scoop half of the marshmallow cream into the chocolate and fold with a rubber spatula until half blended. Add the remaining marshmallow cream and fold in until almost no steaks remain. Add 1/3 of the whipped cream and fold in until half blended. Add the remaining whipped cream and fold until no streaks remain.
4. Scrape the mouse into a 6-to 8-cup serving bowl or spoon into individual cups or dessert glasses. Cover with plastic wrap and chill until cold, at least 1 hour.
Cooks’ Notes
• You can use bar chocolate instead of chips; simply chop it to the size of chips.
• We like Tiny Trapeze brand marshmallow cream; it is made with rice syrup instead of high-fructose corn syrup.
Per 1/2-cup serving:
397 calories, 27g fat (17g saturated), 38g carbohydrates, 2g fiber, 3.5g protein
(Variation) Peanut Butter-Chocolate Mouse: Reduce the semisweet chocolate to 4 ounces; after melting, stir in 1/4 cup natural peanut butter and then proceed with the recipe.
The recipes above are reprinted from Real Food for Healthy Kids, by Tanya Wenman Steel and Tracey Seaman (William Morrow 2008).
realfoodforhealthykids.com
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