Recipes for Healthy Kids

Ingredients:

    1/4 cup finely chopped fresh cilantro

    1/2 tsp. oregano

    1/2 tsp. cumin

    2 cloves garlic, crushed

    3/4 tsp. Kosher salt

    1/2 tsp. fresh ground black pepper

    Juice of 1 orange

    2 limes juiced

    4 Tbsp. extra virgin olive oil, divided

    2 pounds turkey breasts or thighs, skin removed

Directions:

Mash cilantro, spices, garlic, salt and pepper to create paste. Mix paste with citrus juices, and 2 tablespoons olive oil. Put marinade in sealable plastic bag and add turkey. Marinate for at least 2 hours. Don’t marinate overnight – this may be too long for turkey and cause it to be tough or grainy.

For gas grill, clean grill rack. Set burners to high and close lid. Grill temperature should be about 500 degrees. Use indirect method by turning off burners directly beneath turkey and turning burners on either side to medium to low when cooking. For charcoal grills, use same technique, separating coals to create indirect heat.

Once fire is ready, remove excess marinade and place turkey parts on grill and cook for about 30 minutes. Turn over and brush with remaining olive oil. Continue this process–turning, basting and grilling. Total cooking time is roughly 12 minutes per pound of turkey. Use meat thermometer. Breast meat should be at 170 degrees and dark meat should be at 180 degrees.

Whether you use a gas or charcoal grill, keep lid closed as much as possible to maintain heat.

Cover turkey with foil and set aside for 5 minutes, then serve.

Makes 6 servings. Per serving: 225 calories, 13 g. total fat (4 g. saturated fat), 13 g. carbohydrate, 24 g. protein, 0 g. dietary fiber, 350 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 teaspoon canola or corn oil

Salsa

2 slices fresh pineapple, each 1/2 inch thick, patted dry

1 cup whole strawberries (about 5 ounces), diced

1/4 cup finely chopped red onion

3 to 4 tablespoons chopped fresh mint leaves

1 to 2 teaspoons sugar

1/8 teaspoon crushed red pepper flakes

1 medium lemon

Chicken

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

2 teaspoons salt-free steak seasoning blend

1/4 teaspoon salt

Directions:

Preheat the grill on medium high. Brush a grill pan or grill rack with the oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.

Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.

Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.

Makes four servings, per serving: 191 calories, 3 g. total fat, 0.5 g. saturated fat, 0.0 g. trans fat, 0.5 g. polyunsaturated fat, 1 g. monounsaturated fat, 66 mg. cholesterol, 223 mg. sodium, 14 g. carbohydrates, 2 g. fiber, 10 g. sugar, and 27 g. protein.

–From the American Heart Association

Ingredients:

2 cups cooked brown rice (see note below)

1 (15 oz.) can black beans, rinsed and drained

3/4 cup diced mango, 1/4-inch cubes

1/2 cup chopped and seeded plum tomato

1/3 cup chopped green onion, white and green parts

 Dressing:

1/3 cup orange juice

1-2 Tbsp. fresh lime juice

1 serrano chile pepper, or 1-2 inch piece jalapeño pepper, coarsely chopped (see note)

1 tsp. ground cumin

1 tsp. dried oregano

1 Tbsp. canola oil

Salt and ground black pepper

2-3 Tbsp. chopped fresh cilantro

Directions:

Combine rice, beans, mango, tomatoes and green onion in mixing bowl. This step may be done up to 2 hours before serving with salad covered and refrigerated.

For dressing, in blender or bowl of mini-food processor, whirl orange and lime juice, chile pepper, cumin and oregano until chile is ground up. Add oil and whirl to blend. Season to taste with salt and pepper. This may be done up to 2 hours before serving, and dressing refrigerated.

Just before serving, pour dressing over salad and toss with fork to combine (if salad has been refrigerated, let sit at room temperature for 20 minutes before dressing). Spoon the salad into wide, shallow serving bowl, and sprinkle on cilantro. Serve immediately.

 Notes:

•           If you like, use frozen brown rice prepared according to package directions. Cool the rice to room temperature before combining with salad ingredients.

•           A Serrano chile gives more heat, while seeding and removing ribs reduces heat. For the least heat, use bottom end of a large jalapeño pepper.

Makes 4 servings; about 1 1/4 cup per serving. Per serving: 284 calories, 5 g. total fat (<1 g. saturated fat), 51 g. carbohydrate, 10 g. protein, 10 g. dietary fiber, 201 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

4 cups fat-free, reduced-sodium chicken broth, divided

1/2 cup chopped onion

2 garlic cloves, chopped

2 tsp. grated fresh ginger

1 small jalapeño pepper, seeded and chopped

1/4 tsp. green or red Thai curry paste

2 1/2 lbs. sweet potatoes (Garnet, Jewel or Louisiana), peeled and cut into 1/2-inch slices

1 cup water

1/2 cup regular or reduced-fat coconut milk

1/ 4 cup orange juice

Salt and ground black pepper

1 lime, zested for garnish

Directions:

Pour 1/4 cup of broth into large, deep saucepan. Add onion and garlic, set over medium-high heat, and cook until onion is translucent, 3 minutes, stirring occasionally. Add ginger, jalapeño, and curry paste and cook, stirring frequently, until onion is soft and most of the moisture has evaporated, 2 minutes.

Add remaining broth to pot. Add sweet potatoes and 1 cup water. Bring liquid to boil, reduce heat to simmer, and cook, covered, until sweet potatoes are soft, 20 minutes. Uncover and let soup cool for 10 minutes.

Using immersion blender, puree until soup is pulpy. Add coconut milk and orange juice, and puree until soup is velvety smooth. Or, puree soup in blender; this may require two batches, with half juice and coconut milk added to each batch. Season soup to taste with salt and pepper.

To serve, divide soup among 6 wide, shallow bowls. Garnish each serving with about 1/4 teaspoon of grated lime zest. Serve hot or lukewarm.

Makes 6 servings (about 1 1/2 cups per serving; makes 8 1/2 cups). Per serving: 238 calories, 5 g. total fat (4 g. saturated fat), 43 g. carbohydrate, 7 g. protein, 6 g. dietary fiber, 155 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

2 tsp. canola oil

1 pound lean pork, cut into chunks

2 cloves garlic, chopped

2 Tbs. reduced-sodium soy sauce

1 14 ½-ounce can spicy stewed tomatoes

1 7-ounce jar roasted red peppers in brine, drained and chopped

1 4-ounce jar chopped pimientos with juice

1/8 tsp. ground cinnamon (or 1 cinnamon stick)

1/8 tsp. ground black pepper

1 bay leaf

1 10-ounce package frozen petite peas

3 cups cooked white or brown rice

Directions:

1. Heat the oil in a large, non-stick skillet. Saute the pork and garlic for 10 minutes.
2. Drizzle the soy sauce over the pork.
3. Stir in the tomatoes, red peppers, pimientos, cinnamon, black pepper and bay leaf
4. Bring to a boil; reduce heat, cover and simmer for another 20 minutes.
5. Meanwhile, cook the rice as directed on the package
6. Add the peas to the pork mixture and return to a simmer. Cover and simmer for five more minutes
7. Remove the bay leaf.
8. Serve the meat over the rice.

Serving size: ¾ cup meat mixture plus ½ cup rice. Per serving: 300 calories; 7 g. fat; 2 g. saturated fat; 45 mg. cholesterol; 500 mg. sodium; 36 g. carbohydrates; 4 g. fiber; and 22 g. protein.

–From Academy of Nutrition and Dietetics, formerly known as the American Dietetic Association

Ingredients:

1 medium bell pepper, chopped

1 large onion, chopped

2 cloves garlic, minced

1 Tbsp. canola oil

1 can (14 oz.) black beans, drained and rinsed

1 can (14 oz.) pinto beans, drained and rinsed

1 package (16 oz.) frozen corn, thawed

1 can (28 oz.) pureed or crushed tomatoes

1 Tbsp. chili powder

1/2 tsp. ground cumin

Dash of hot sauce, to taste

Salt and freshly ground pepper, to taste

12 corn tortillas

1 cup grated reduced-fat Jack cheese

Directions:

Preheat oven to 350 degrees. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.

Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, ending with bean mixture on top. Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes.

Makes 8 servings. Per serving: 320 calories, 7 g. total fat (2 g. saturated fat), 53 g. carbohydrates, 15 g. protein, 11 g. dietary fiber, and 677 mg. sodium.

–From the American Institute for Cancer Research.

Ingredients:

1 cup fresh or frozen cherries (tart or sweet), pitted

1 cup fresh or frozen blueberries

1/4 cup sugar

1 tsp. ground cinnamon

5 oz. fresh whole-wheat bread, cubed (about 3 cups)

2 eggs

3/4 cup low-fat milk

1/2 tsp. vanilla extract

1/4 tsp. salt

Canola oil cooking spray

Topping:

1/4 cup sliced almonds

1 tsp. powdered sugar, garnish

Directions:

Combine cherries, blueberries, sugar and cinnamon in mixing bowl. Stir well to coat berries; add bread cubes.

In another bowl, whisk together eggs, milk, vanilla and salt. Pour egg mixture over berry/bread mixture and stir to coat bread thoroughly. Let mixture stand for 15 to 30 minutes to enable ingredients to combine and the bread to soak up the egg mixture.

Preheat oven to 325 degrees.

Spray a 9-inch baking dish.

Pour pudding mixture into baking dish. Bake 20 minutes. Remove from oven and evenly distribute almonds over pudding. Return to oven and continue baking until pudding starts to set, about 25 to 30 minutes.

Remove from oven and let rest for 10 minutes. Garnish with powdered sugar. Serve warm.

Optional fruit sauce topping

    1 lb. bag frozen unsweetened mixed berries in juice

    1/2 tsp. cornstarch

Thaw berries in colander set over bowl to reserve juice; set berries aside. Mix drained juice with cornstarch. Cook berries over medium-low heat for about 3 minutes. Add juice mixture to berries and heat until thickened. Serve over or alongside pudding.

Makes 6 servings. Per serving (without sauce): 183 calories, 5 g. total fat (1g. saturated fat), 27 g. carbohydrate, 8 g. protein, 3.5 g. dietary fiber, 248 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

4 (13-inch x 17-inch) sheets phyllo dough

Canola cooking spray

3 Granny Smith or Golden Delicious apples, peeled, cored, and thinly sliced

1/4 cup firmly packed brown sugar

1 tsp. ground cinnamon

4 gratings fresh nutmeg

1/4 cup chopped walnuts

1/4 cup dried cranberries

1/4 cup golden raisins

2 Tbsp. unsalted butter, melted

2 tsp. confectioners’ sugar

Directions:

About 1 hour before preparing crumple, remove package of phyllo dough from refrigerator and let sit until room temperature. Remove the 4 sheets of phyllo required. Loosely roll into a tube, seal in plastic wrap and set aside. Return remaining phyllo to refrigerator or freezer, per package directions.

Preheat oven to 375 degrees F. Coat 9-inch x 1 1/2-inch pie plate, preferably ovenproof glass, with cooking spray and set aside.

In mixing bowl, toss apples with sugar, cinnamon and nutmeg to evenly coat fruit. Add nuts, cranberries and raisins and toss until well combined. Transfer to prepared pie plate, spreading evenly.

Unroll sheets of phyllo and remove one sheet of phyllo and place on work area. Immediately cover remaining dough with plastic wrap, covering completely so it does not dry out. With the one sheet of phyllo on counter in front of you, with long edge facing you, brush generously with melted butter. Gently gather phyllo together from either side, lift and crumple into a loose ball about 5 inches in diameter. Set crumpled phyllo on top of fruit to cover it by about one-quarter. Repeat with remaining phyllo, leaving some space at edge of pie plate for juices to bubble up.

Bake for 10 minutes. Reduce oven to 325 degrees F. and bake for 20 minutes longer. Remove crumple from oven and increase oven temperature to 400 degrees F. Sprinkle confectioners’ sugar over phyllo, dusting lightly. Return crumple to oven for 10 minutes, or until phyllo is golden brown and sugar has melted to a glaze. Heavily dusted spots will remain white.

Let crumple stand for 10 to 60 minutes. Serve warm; the phyllo gets soggy if crumple stands longer. Cut crumpled phyllo with serrated knife; serve using a large spoon to scoop up filling with the top.

Makes 8 servings. Per serving: 170 calories, 6 g. total fat (2 g. saturated fat), 29 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 50 mg. sodium

–From the American Institute for Cancer Research

Ingredients:

½ cup brown rice

 ½ cup wild rice

 1 cup apple cider

 1 ¼ cups water

 ½ cup dried cranberries, reconstituted in warm water

 1 shallot, sliced thin

 1 teaspoon olive oil

 Salt (optional) and pepper to taste

Directions:

Preheat oven to 350°F.

Toss the sliced shallots with the olive oil and a dash of salt (optional), place in a baking dish, and roast until just brown and tender, about 10 minutes. Remove them from the oven and set aside.

Place the wild rice, brown rice, cider, and water in a deep pot and bring to a boil over high heat. Boil for one minute, then reduce heat to low, cover, and simmer until all of the liquid has been absorbed and the rice is tender, about 45 minutes. Remove from heat.

Add the cranberries and shallots to the rice mixture and stir to combine. Season with salt (optional) and pepper to taste, and serve.

Makes four servings, per serving: calories: 250;  protein: 5 g.; carbohydrate: 53 g.; fiber: 3 g.; sodium: 5 mg*; saturated fat: 0 g.; polyunsaturated fat: 0.5 g.; monounsaturated fat: 1 g.; trans fat: 0 g., and cholesterol: 0 mg.

*with no salt; with a dash of salt in the entire recipe, 45 mg. sodium; with ¼ teaspoon salt in the entire recipe, 150 mg.

–From the Harvard School of Public Health Nutrition Source

Ingredients:

4 (4-oz.) chicken breasts, boneless and skinless

 1/2 tsp. dried Italian spices, divided

 1/2 tsp. freshly ground black pepper, divided

 Salt to taste, optional

4 tsp. extra virgin olive oil, divided

 1 garlic clove, minced

 1/2 cup frozen spinach (thaw, then wrap in a kitchen cloth and squeeze out all extra water and set aside)

 3 Tbsp. sun-dried tomatoes (the ones packed in olive oil) drained and chopped

2 Tbsp. herbed goat cheese

2 Tbsp. reduced-fat cream cheese

16 toothpicks (or however many are needed)

Directions:

Preheat oven to 400 degrees.

Slice into chicken breasts at thickest part to create a pocket, being careful not to cut all the way through.

Season chicken with 1/4 teaspoon of the Italian spices, 1/4 teaspoon pepper and salt, if using. Cover with clear wrap and set aside.

In large skillet heat 2 teaspoons olive oil over medium heat. Add garlic. Cook for about 1 minute or until it becomes light golden brown, being careful not to burn. Add spinach and stir with oil and garlic. Then add tomatoes along with remaining spices and pepper. Stir well and cook for about 3 minutes. Remove from heat. Add cheeses and fold well to create stuffing for chicken breasts.

Divide stuffing evenly among chicken breasts, using toothpicks to secure the opening with about 4 per breast to ensure stuffing remains inside. Work with each breast until all are stuffed and closed with toothpicks.

In heavy bottomed, oven proof pan, heat remaining olive oil over medium-high heat for 1 to 2 minutes, making sure pan is really hot but not smoking. Lower heat to medium and add one breast at a time, making sure there is enough room in pan to thoroughly brown breasts. Cook on first side for about 4 minutes and then turn over for another 4 minutes. Do not flip chicken more than once or meat will dry out and filling might fall out. Brown chicken in batches if necessary.

Once chicken is browned, turn off heat. Place pan in oven. Bake for about 15 minutes or until thermometer in the thickest part reads 170 degrees.

Take chicken out and let rest for about 5 minutes covered with tented foil before serving. Make sure to remove toothpicks. Spoon any juices left in bottom of baking dish over top of chicken.

Makes 4 servings. Per serving: 220 calories, 9 g. total fat (3 g. saturated fat), 3 g. carbohydrate, 29 g. protein, 1 g. dietary fiber, 190 mg. sodium.

–From the American Institute for Cancer Research