Recipes for Healthy Kids

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

This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy.

Ingredients:

For the pie crust:

1 C.  quick cooking oats

1/4 C.  whole wheat flour

1/4 C. ground almonds

2 Tbsp. brown sugar

1/4 tsp. salt

3 Tbsp. vegetable oil

1 Tbsp. water

 For the pie filling:

1/4 C. packed brown sugar

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1 egg, beaten

4 tsp. vanilla

1 C.   canned pumpkin

2/3 C.   evaporated skim milk

Directions:

Preheat oven to 425º F.

Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.

Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.

Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.

Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.

Turn down oven to 350º F.

Mix sugar, cinnamon, nutmeg, and salt together in a bowl.

Add eggs and vanilla and mix to blend ingredients.

Add pumpkin and milk and stir to combine.

Pour into prepared pie shells.

Bake 45 minutes at 350º F or until knife inserted near center comes out clean.

Yield: 9 servings–Serving Size: 1/9 of a 9-inch pie

Each serving provides: calories: 177, total fat: 8 g., saturated fat: 1 g., cholesterol: 24 mg., sodium: 153 mg.,

–From the National Heart Lung and Blood Institute

Ingredients:

Canola oil cooking spray

1 cup whole-wheat pastry flour

1 cup unbleached all-purpose flour

1½ tsp. baking powder

1/2 tsp. baking soda

2 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4tsp. ground cloves

1/4 tsp. freshly ground nutmeg

1/4 tsp. salt

1 large egg

1 large egg white

3/4 cup brown sugar, firmly packed

1 cup low-fat buttermilk

1/2 cup reduced-fat sour cream

1 cup canned unsweetened pumpkin purée

Confectioners’ sugar, optional, for decoration

Directions:

Preheat oven to 350 degrees F. Coat 8-cup bundt cake or tube pan liberally with canola oil cooking spray.

In large mixing bowl, combine two flours, baking powder, baking soda, cinnamon, ginger, cloves, nutmeg and salt. Make a well in center and set aside.

In another bowl, whisk egg and white to combine. Add sugar and whisk until dissolved. Add buttermilk, sour cream and pumpkin, whisking to combine all wet ingredients. Pour wet ingredients into center of bowl of dry ingredients and, using flexible spatula, mix until they are just combined and still slightly lumpy. Scoop batter into prepared baking pan.

Bake cake in center of oven for 70-75 minutes, until surface is browned and straw inserted into center comes out clean and nearly dry. Do not worry about cracks on the surface.

Set baked cake on wire rack and cool for 5 minutes. Run thin knife around center post and inside edge of pan. Set plate over pan and, holding in place, invert so cake drops onto plate. Cool completely.

If desired, sprinkle cake lightly with confectioners’ sugar before serving.

Makes 12 servings. Per serving: 170 calories, 2.5 g. total fat (1 g. saturated fat), 33 g. carbohydrate, 5 g. protein, 2 g. dietary fiber, 210 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 bag (12 oz.) frozen vegetable stir-fry

1 Tbsp. peanut or vegetable oil

1 Tbsp. onion, minced (or ½ Tbsp. dried)

1 Tbsp. garlic, minced (about 2–3 cloves)

1 Tbsp. ginger, minced

1 egg white, lightly beaten (or substitute liquid egg white)

2 Tbsp. cornstarch

12 oz. beef flank steak, sliced into

thin strips

3 Tbsp. Hoisin sauce

1 Tbsp. lite soy sauce

½ C orange juice

1 Tbsp. dry sherry (optional)

Directions:

1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
2.  Heat oil in a large wok or sauté pan.
3.  Add onion, garlic, and ginger and stir fry until tender but not brown, about 30 seconds to 1 minute.
4. Put egg white in one bowl and cornstarch in another. Dip steak strips into egg white and then coat with cornstarch.
5. Add steak strips to pan and continue to stir fry until steak strips are lightly browned, about 5–8 minutes.
6. Add Hoisin sauce, soy sauce, orange juice, and sherry (optional), and bring to a boil over high heat. Immediately lower temperature to a gentle simmer.
7. Add the thawed vegetables and mix gently. Simmer until vegetables are heated through, about 3–4 minutes.
8. Divide mixture into four equal portions (about 2 cups each) and serve.

Makes four servings, per serving: calories-261, total fat-9 g., saturated fat-2 g., cholesterol- 28 mg., sodium-418 mg., total fiber-3 g., protein-23 g., carbohydrates- 23 g., potassium-648 mg.

–From “Keep the Beat Deliciously Healthy Dinners,” from the U.S. Department of Health and Human Services, National Institutes of Health.

Ingredients:

5 cups low-sodium vegetable broth (water may be substituted)

1/4 cup uncooked brown rice

1 potato chopped into 1/2-inch pieces

1 carrot, peeled and sliced thin

1 tsp. dried dill

1 Tbsp. thyme

1 tsp. sage

1 tsp. rosemary

3 leeks, sliced, stems removed

2 green onions, sliced, including stems

1 stalk of celery, cut into 1/4–inch slices

10 stalks of asparagus, sliced into 1/2 to 3/4 pieces, include stems

Salt and white pepper to taste

Nonfat Greek yogurt (optional)

Directions:

Bring broth (or water) to boil in large saucepan. Add rice and simmer, covered 20 minutes. Add potatoes, carrots and herbs and cook until potato is tender, about 15 minutes.

Add all other ingredients. Simmer 5 minutes or until asparagus are bright green and just tender. Season with salt and pepper to taste.

Serve with a dollop of yogurt if desired.

Makes 6 servings. Per serving: 110 calories, 0 g. total fat (0 g. saturated fat), 24 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 150 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 tablespoon olive oil

1 medium red onion, chopped

1 cup diced yellow summer squash

1 cup diced green zucchini

3 large garlic cloves, minced

4 medium tomatoes, seeded and chopped

1 jalapeno chili, seeded and chopped

1 cup fresh corn kernels (cut from about 2 ears of corn) or 1 cup frozen corn

1 cup canned pinto or black beans, rinsed and drained

1/2 cup chopped fresh cilantro

8 corn tortillas

1/2 cup smoke-flavored salsa

Directions:

In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn kernels and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat. Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened — about 20 seconds per side. Repeat with the remaining tortillas. To serve, divide the tortillas among individual plates. Scoop an equal amount of the vegetable mixture onto each tortilla.  Top each with 2 tablespoons of the salsa. Serve immediately.

Serving size: 2 tacos. Per serving: calories-298, cholesterol-0 mg., protein-9 g., sodium-195 mg., carbohydrate-52 g., fiber-9 g., total fat-6 g., potassium 809 mg., saturated fat-1 g., calcium-153 mg., monounsaturated fat-3 g.

–From the Mayo Clinic Staff

Ingredients:

Dough

1 cup whole-wheat flour

1 cup all-purpose flour

1 (1/4 ounce) package quick-rise yeast

1 cup warm water, 125 to 130 degrees

1 tsp. salt

1 Tbsp. canola oil

Topping

7 medium fresh mushrooms, sliced

3 plum tomatoes, chopped

1 small green bell pepper, slivered,

1/2 cup sliced black olives

1/4 cup chopped red onion

2 Tbsp. olive oil

2 tsp. apple cider vinegar

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

1/4 tsp. each dried oregano, thyme, and basil

1/4 tsp. garlic powder

Nonstick cooking spray

2 tsp. cornmeal

Directions:

Preheat oven to 475 degrees.

Combine 1 cup whole-wheat flour and 1/2 cup all-purpose flour, yeast and salt in mixing bowl. Add water and oil. Beat until smooth. Stir in remaining flour to form soft dough. Place onto floured surface and knead by hand until consistent and elastic, about 4 minutes. Do not over knead. Cover and let stand for 15 minutes.

Combine mushrooms, tomatoes, pepper, olives, onion, oil, vinegar, salt, pepper, herbs and garlic powder in a bowl.

Coat 15 x 10 x 1 baking pan with cooking spray. Sprinkle with cornmeal. Gently press dough into pan. Generously prick dough with a fork.

Bake for 10 minutes or until lightly browned. Cover with topping mixture. Bake 10 minutes longer or until edges are golden brown.

Makes 12 servings. Per serving: 110 calories, 4.5 g. total fat (0.5 g saturated fat), 17 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 340 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

3/4 cup plain low-fat yogurt

1 tsp. ground cinnamon

1 tsp. chili powder (or to taste)

1 tsp. Tabasco sauce or your favorite hot pepper sauce (or to taste)

3 cloves garlic, minced

Salt and black pepper, to taste

1/2 roasting chicken, cut into parts, skin removed (approximately 1 1/2 lbs.)

1 tsp. dried Italian seasoning

Directions:

In deep glass baking dish, mix yogurt, cinnamon, chili power, hot sauce and garlic. Add salt and pepper to taste. Add chicken and coat well with marinade. Cover dish tightly and marinate in refrigerator overnight.

Preheat oven to 500 degrees.

Sprinkle Italian seasoning on chicken and place it on a raised broiler rack in oven. Immediately reduce the baking temperature to 350 degrees. Roast for about 1 1/2 hours.

Serve hot or cold.

Makes 6 servings. Per serving: 160 calories, 4 g. total fat (1 g. saturated fat), 3 g. carbohydrate, 26 g. protein, 0 g. dietary fiber, and 110 mg. sodium.

–From the American Institute for Cancer Research