Double Delicious (10 page)

Calories: 242, Carbohydrate: 6 g, Protein: 29 g, Total Fat: 10.5 g, Saturated Fat: 2 g, Sodium: 475 mg, Fiber: 1 g

Chicken Enchiladas

This is a great dish for a potluck dinner because all the work can be done in advance—it just needs to be popped in the oven. I made these for our kids’ class dinner, and the parents demolished the platters.

Prep:
30 minutes

Total:
1 hour 10 minutes

Yield:
Serves 6

• Nonstick cooking spray
  
• 1 tablespoon olive oil
  
• 2 boneless, skinless chicken breasts, cubed (about w pound)
  
• ½ teaspoon garlic powder
  
• ¼ teaspoon pepper
  
• ½ cup
  sweet potato
  or
  carrot puree
  
• ¼ cup fat-free sour cream
  
• 1 cup shredded, reduced-fat (2%) cheddar cheese or part-skim mozzarella, divided
  
• 6 (9-inch) whole-grain or whole-wheat flour tortillas
  
• ½ cup
  spinach puree
  
• ½ cup mild tomato salsa
  

• 1.
  Preheat the oven to 350°F. Coat a 9 x 12-inch baking dish with cooking spray. Warm the oil in a large skillet over medium-high heat. Sprinkle the chicken with garlic powder and pepper. Cook the chicken 4 to 5 minutes, stirring occasionally, until it is cooked through and no longer pink in the center. Off the heat, mix the sweet potato or carrot puree, sour cream, and half the cheese into the skillet.
  
• 2.
  Fill each tortilla with the chicken mixture and roll up. Place seam-side down in the prepared baking dish. Dot the tops of the enchiladas with spinach puree. Spoon the salsa over the enchiladas and sprinkle with the remaining cheese. Cover the dish with aluminum foil and bake until the cheese melts and the filling is hot, 35 to 40 minutes.
  

With sweet potato puree:
Calories: 310, Carbohydrate: 39 g, Protein: 24 g, Total Fat: 11 g, Saturated Fat: 3 g, Sodium: 755 mg, Fiber: 11 g

With carrot puree:
Calories: 302, Carbohydrate: 37 g, Protein: 25 g, Total Fat: 11 g, Saturated Fat: 3 g, Sodium: 760 mg, Fiber: 11 g

Chicken Parmesan

I have been making Chicken Parmesan since I was in high school. It was my first specialty in the kitchen. The recent addition of spinach puree adds crispiness and juiciness—I wish I had known about it long ago!

Prep:
25 minutes

Total:
45 minutes

Yield:
Serves 4

• 1½ cups jarred marinara sauce
  
• ½ cup
  carrot puree
  
• 4 boneless, skinless chicken breasts (about 1½ pounds)
  
• Juice from 1 lemon
  
• 2 large egg whites
  
• ½ cup
  spinach puree
  
• ¼ teaspoon pepper
  
• ½ cup whole-wheat flour
  
• ¾ cup whole-wheat breadcrumbs
  
• Nonstick cooking spray
  
• 1 tablespoon olive oil
  
• ½ cup grated part-skim mozzarella
  
• 2 tablespoons grated Parmesan
  

• 1.
  Preheat the oven to 400°F. In a small bowl, mix the marinara sauce and carrot puree. Pour 1 cup of the marinara–carrot mixture into an 8 x 12-inch dish. Set aside.
  
• 2.
  Place the chicken between 2 sheets of waxed paper. With a mallet, pound the chicken thin. Place in a colander and rinse under cold water. Squeeze the lemon juice on top of the chicken and let it drain.
  
• 3.
  In a bowl, whisk the egg whites and spinach puree. Sprinkle the chicken with pepper. Place the flour on a sheet of waxed paper. Place the breadcrumbs in a shallow dish. Dredge the chicken in the flour, dip in the egg wash, then press into the breadcrumbs to coat both sides.
  
• 4.
  Coat 2 medium-sized skillets with cooking spray. Divide the oil between the 2 skillets and heat over medium-high. When the oil is hot, add the chicken and cook 5 to 6 minutes, turning once, until both sides are brown. Transfer to the prepared dish and lay over the sauce. Top with the remaining sauce, then sprinkle with the cheeses.
  
• 5.
  Bake in the preheated oven 15 to 20 minutes uncovered, until the cheese is melted. Serve immediately.
  

Joy:
Hard to fathom, but one portion of fried chicken parm can ooze with over 50g of fat! Jessica’s baked version, with 10g of fat, is a refreshing alternative, plus it’s loaded with lean protein and calcium-rich cheese.

Calories: 490, Carbohydrate: 46 g, Protein: 54 g, Total Fat: 10.5 g, Saturated Fat: 3 g, Sodium: 765 mg, Fiber: 8.5 g

Other Mothers Know Best!

W
e all know how hard it is to shop with kids—it takes me twice as long and costs twice as much! To quiet them, and get done and out of the store, I end up buying things I don’t want and don’t need. Ideally, we’d shop alone, but since this is not an ideal world, I’ve developed my own strategies and picked up some ideas from my friends. In general, I try to stick to the perimeter aisles where fruits and veggies, dairy, meat, and fish are located. I avoid the center aisles, where the processed foods and sweetened beverages are, or leave them until last.

Liz, mother of Lucy (4) and Danielle (6):

I try to get my two kids involved. So there are fewer disagreements in the store, we create a list in advance. Then I try to make the shopping experience fun by turning it into a scavenger hunt. I have the kids ask the store employees where things are located.

Kate, mother of Dylan (3):

I carry a book in my bag, a bottle of water, small toys—anything to keep her occupied or from reaching for candy at the checkout!

Martha, mother of Jaden (8):

As a single mom, I need my son’s help with lots of things around the house. One of his jobs is to be in charge of our shopping list—at home he practices his writing by making a list of things we need. Then, in the store, he’s in charge of checking off the items as we find them. I always try to go shopping when the store is empty and quiet, so we can come and go quickly.

Teriyaki Chicken

A family favorite served weekly at our house, with a side of rice and broccoli.

Shown here with Rice Pilaf (recipe “Rice Pilaf”).

Prep:

30 minutes

Total:

55 minutes

Yield:

Serves 4

TERIYAKI SAUCE

• 3 tablespoons reduced-sodium soy sauce
  
• ¼ cup
  carrot puree
  
• 1 tablespoon firmly packed dark brown sugar
  
• ¼ cup 100% orange juice
  
• 1 clove garlic, cut in half
  
• 2 green onions, cut in thirds
  
• ½-inch piece fresh ginger, sliced (no need to peel)
  

• 1 tablespoon olive oil
  
• 4 boneless, skinless chicken breasts (about 1½ pounds)
  
• ¼ teaspoon pepper
  
• ¼ teaspoon sweet paprika
  

• 1.
  Preheat the oven to 350°F. Place all the ingredients for the teriyaki sauce in a small saucepan. Bring to a boil. Reduce to a simmer, then cook until the mixture thickens, 8 to 10 minutes. Remove the garlic, onions, and ginger.
  
• 2.
  Heat the olive oil in a large ovenproof skillet over high heat. Sprinkle the chicken with the pepper and paprika. When the oil is hot, add the chicken and cook 4 to 5 minutes per side, until both sides are golden. Off the heat, carefully pour in the teriyaki sauce. Slide the skillet into the oven. Bake until the chicken is cooked through, 20 to 25 minutes. Serve immediately.
  

Shepherd:

This chicken tastes sweet!