Your kids will love to help make (and eat) these delicious Chicken Peanut Satay skewers. We've taken this popular favorite and blended our own ingredients to make a sweet and smooth peanutty sauce that kids love.
Healthy Chicken Peanut Satay Kids Love
Marinade
Whisk the following ingredients until smooth:
3 Tbsp. creamy peanut butter
2 Tbsp. brown sugar (or Stevia to taste)
1/2 cup Low Sodium Soy Sauce
1/4 cup lemon juice
2 garlic cloves, minced
1/2 tsp. red pepper flakes
2 Tbsp. green onion
2 lbs. chicken breast tenderloins
Soak wooden skewers in water for 5 minutes. Thread each chicken tenderloin onto individual skewer. Pour marinade over chicken and let stand for 20-30 minutes.
Heat outdoor grill to high. Place the chicken satay on the grill, 3 minutes per side (or until no longer pink).
Meanwhile, heat remaining marinade in a small pot on the stove. Bring to a low boil for 3 to 5 minutes. Serve on the side as a dipping sauce or pour over chicken skewers just before serving.
Your kids will love this smooth creamy soup with a hint of lemon, garlic, and Parmesan cheese. We combined several concepts to create this delicious (and nutritious) soup that your family will love.
Roasted Lemon Cauliflower Soup
Step 1: Roast Your Cauliflower
1 head cauliflower, cleaned and cut into bite sized pieces
2 Tbsp. EVOO
Juice from 1/2 fresh lemon
3 garlic cloves, minced
2 Tbsp. grated Parmesan cheese
Salt and Pepper to taste
Preheat oven to 400 degrees. Wash cauliflower and spread in single layer on parchment paper on baking sheet.
Mix oil, lemon juice, garlic, and salt and pepper in a small bowl. Drizzle over cauliflower and bake for 30 minutes until soft. Remove from oven and sprinkle with Parmesan cheese.
Step 2: Make Your Soup
2 Tbsp. EVOO
3 garlic cloves, minced
1 onion, chopped
Juice from 1/2 lemon
4 cups chicken broth or stock
Parsley, dried (garnish)
While cauliflower is roasting, saute onion and garlic in extra virgin olive oil until onion is soft and fragrant. Squeeze in lemon juice. Add roasted cauliflower, and chicken stock. Using an immersion blender, blend until soup is smooth. Serve garnished with a pinch of dried parsley.
Here's a simple weeknight casserole that's easy on the budget and your kids will love. We also call it the "Gone in 60 Seconds" casserole.
Hamburger Rice Casserole
1 lb. lean hamburger or ground turkey
1 medium onion, chopped
1 C. brown rice, uncooked
1 10 oz. can cream of mushroom soup
1 cup fresh mushrooms, chopped
6 Tbs. soy sauce (low sodium)
2 Tbs. brown sugar
4 C. boiling water
Brown ground burger or turkey with chopped onion until no longer pink and set aside.
Place rice in a 2-3 qt. casserole dish. Mix 1 cup of boiling water with soup and stir until smooth. Pour over rice. Measure and pour an additional 3 cups of boiling water over rice and gently stir. Add in chopped mushrooms, soy sauce and brown sugar.
Lastly, add hamburger mixture.
Bake uncovered in a 350 degree oven for 1 hour and 15 minutes. Let stand for 5 minutes. Fluff with fork before serving.
Serve with a side salad or steamed veggies.
Adapted from Recipe4Living.com
Surprise your family with these tasty, golden, pan-fried bananas infused with orange and cinnamon. Serve with a side of non-fat Greek yogurt for a delicious snack or breakfast meal.
Golden Pan-Fried Bananas
2 bananas, slightly firm to slightly soft to the touch
1/2 cup 100% orange juice
1 tsp. light brown sugar
2 tsp. butter
1 Tbsp. water
Pinch Cinnamon, powdered
Pinch Salt
2 Tbsp. chopped nuts (pecan, peanut, walnut, etc).
In the first frying pan, heat the orange juice over low heat for about 10 minutes until orange juice is reduced to half and lightly thickened. Remove from heat and stir in 1 tsp of butter, 1 tbsp. water, pinch of cinnamon, and a pinch of salt. Set aside.
In the second frying pan, melt 1 tsp. butter. Slice bananas in half then in half again and place in buttered pan over low to medium heat. Brown bananas and turn. Lightly sprinkle bananas with cinnamon and brown sugar and shake pan to melt ingredients.
Divide bananas to two serving plates and drizzle with orange reduction sauce. Top each banana with 1 Tbsp. chopped nuts. Can be served with plain yogurt on the side or as a topping on whole grain waffles or pancakes.
This Incan whole grain is packed with protein, iron, and fiber for a healthy, tasty side dish your family will love.
Rice Cooker Quinoa
1 cup quinoa
2 cups vegetable broth
pinch of salt
Place ingredients in your rice cooker and hit "cook". That's it!
Quinoa takes about 30 minutes to cook to it's fluffy perfection. Leftover quinoa can be stored in the refrigerator for up to 5 days and tossed with fresh veggies, nuts, seeds, dried fruits, olives, tomatoes, cucumbers, herbs, crumbled cheese or any of your favorite accompaniments to make a light tasting cold salad or side dish.
These Crispy Red Skinned Potato Nuggets are as tasty as French Fries but maintain all of the natural goodness and are baked instead of deep fried. Your kids can help wash, cut, and season the potatoes.
Crispy Red Skinned Potato Nuggets
5-6 Red Skinned potatoes, washed and cubed (skins left on)
3 Tbsp. Extra Virgin Olive Oil
1 Tsp. garlic powder
2 Tsp. dried Rosemary
2 Tsp. dried parsley
Sea Salt & Pepper
Preheat oven to 375 degrees. Toss potatoes in a large bowl with olive oil. Spread potatoes onto a baking sheet covered in parchment paper. Sprinkle potatoes with herbs, salt, and pepper.
Bake in the oven for 20 minutes. Carefully turn potatoes with a spatula and bake for another 20 minutes.
Turn broiler to high. Broil potatoes until crispy on the outside.
Remove from oven and let slightly cool before serving.
Great with ketchup!
If your kids aren't big veggie eaters, try this simple baked broccoli that packs a lot of flavor into every bite. It's perfect for a winter side dish and easy to prepare.
Parmesan Baked Broccoli
1 head broccoli, clean and cut into bite sized pieces
2 Tbsp. olive oil
1 tsp. sea salt
1/2 tsp. pepper
2 Tbsp. Garlic Parmesan bread dipping spice
2 Tbsp. grated Parmesan cheese
Preheat oven to 425 degrees.
In a large bowl, mix the broccoli, oil, salt, pepper, and bread dipping spice. Lay flat on a cookie sheet covered with parchment paper.
Bake for 8 to 10 minutes until broccoli is tender to the fork and slightly browned.
Place in a serve bowl and sprinkle with Parmesan cheese.
These stuffed mushroom caps are easy to whip up for any occasion. Kids love the creamy filling and crisp bacon topping.
Stuffed Mushroom Caps
10-12 large whole mushrooms (white, crimini or shiitake)
4 Tbsp. pesto cooking cream cheese
2 Tbsp. preservative free bacon bits
Olive Oil Spray
Preheat oven to 425 degrees.
Wash and dry mushrooms. Remove stems and hollow out inside of caps.
Chop stems and mix with pesto cream cheese.
Place caps on parchment paper on a cookie sheet or shallow pan. Fill each mushroom with pesto cream cheese mixture and sprinkle with bacon bits.
Spray mushrooms with olive oil cooking spray. Bake for 5-8 minutes until mushrooms are lightly browned and bubbly.
Love the taste of fried rice but hate the mess and clean up? You will love just how easy this recipe is to make. And when you use only one dish, clean up is a breeze.
Baked Fried Rice
2 cups brown rice
1 package Lipton Onion Soup Mix
4 cups fat-free beef broth
1/4 cup olive oil
2 Tbsp Soy Sauce
1/2 cup fresh mushrooms, chopped fine
1/4 cup chives, chopped fine
Heat oven to 375 degrees. Spread rice and soup mix into a large casserole dish. Pour beef broth over rice. Stir in remaining ingredients. Bake uncovered for one hour. Remove rice and let sit for a few minutes. Fluff with fork and serve. *You can reduce the sodium in this dish by using low sodium soy sauce and beef broth.
We bumped up the nutrition and fiber content while reducing heavy creams, butter and fats to make this tuna casserole a healthy, cheesy, family favorite. Shhhh...don't tell your kids this is actually good for them!
Healthy Cheesy Tuna Casserole
Butter flavored cooking Spray
8 oz. dry whole wheat penne pasta (about 3 cups dry)
2 Tbsp. butter
1 medium onion, chopped
2 Tbsp. Flour
1 3/4 cups low-fat chicken broth
1 cup nonfat milk
1 cup frozen peas
2 (5 oz) tins of white tuna
1 cup reduced fat sharp cheddar cheese, shredded
2 Tbsp. seasoned bread crumbs
2 Tbsp. Parmesan Reggiano grated cheese
Salt and pepper
Preheat oven to 375 degrees. Spray a 9 x 13 glass dish with nonstick butter flavored cooking spray.
Cook pasta according to package directions, cook until el dente (slightly firm). Drain pasta and set aside.
Using the same pasta pot, melt butter and saute onions for about 5 minutes until soft. Sprinkle with flour and stir to combine.
Slowly pour chicken stock into onion mixture stirring to dissolve flour. Pour in milk and bring to light simmer. Add peas and continue to simmer for about 5 minutes until liquid begins to thicken.
Add canned tuna and stir. Remove from heat and add cheese. Stir until cheese melts. Season the cheese sauce with salt and pepper to taste.
Fold the pasta into the cheese mixture and spoon into sprayed baking dish. Sprinkle with bread crumbs and Parmesan/Reggiano cheese.
Bake for 20-25 minutes until bubbly. Broil for another few minutes to brown the bread crumbs on top.
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