Double Delicious (11 page)

Sascha:

Mom also makes us teriyaki salmon using the same sauce.

Calories: 253, Carbohydrate: 8 g, Protein: 41 g, Total Fat: 5.5 g, Saturated Fat: 1 g, Sodium: 555 mg, Fiber: 1 g

Chicken Pizza

Fresh and crispy from the oven, homemade pizza is irresistible. To make it more fun (and nutritious), serve with a mix of toppings—peppers, fresh basil, mushrooms.

QUICK!

Prep:

20 minutes

Total:

30 minutes

Yield:

Makes 2 medium pizzas. Serves 8

• Nonstick cooking spray
  
• 2 boneless, skinless chicken breasts (about ¾ pound)
  
• ½ teaspoon garlic powder
  
• ¼ teaspoon sweet paprika
  
• ¼ teaspoon pepper
  
• 2 teaspoons olive oil
  
• 1½ cups jarred marinara sauce
  
• ½ cup
  carrot puree
  
• 1 pound frozen pizza dough, preferably whole-wheat or whole-grain, thawed
  
• 2 cups grated part-skim mozzarella
  

• 1.
  Preheat the oven to 450°F. Coat 2 large baking sheets with cooking spray. Sprinkle the chicken with the garlic powder, paprika, and pepper. Heat the oil in a large ovenproof skillet over medium-high heat. Brown the chicken on both sides 5 to 7 minutes, turning once, until it is cooked through and no longer pink in the center. When the chicken is cool to the touch, thinly slice.
  
• 2.
  In a medium bowl, mix the marinara sauce and carrot puree until smooth. Cut the dough in half. Roll out each piece of dough on a lightly floured surface and shape into a round disk with your fingers.
  
• 3.
  Place the dough onto the prepared baking sheets. Top each pizza with the sauce. Top with the sliced chicken, then sprinkle with the cheese. Bake until the crust is cooked and the cheese is lightly browned, 10 to 15 minutes. Allow to cool 5 minutes before slicing.
  

Sascha:

Pizza is our favorite food. We love it when Mommy makes it nice and cheesy!

Calories: 297, Carbohydrate: 31 g, Protein: 24 g, Total Fat: 9 g, Saturated Fat: 3.5 g, Sodium: 650 mg, Fiber: 3.5 g

Balsamic Chicken Sandwich

This is based on a sandwich Jerry and I fell in love with in Italy. For a healthier version, substitute the Italian bread with whole-grain rolls or whole-wheat bread. It is delicious any way you serve it!

Prep:

30 minutes

Total:

40 minutes

Yield:

Serves 6

• 2 pounds boneless, skinless chicken breasts, cubed
  
• ½ teaspoon salt
  
• ½ teaspoon pepper
  
• ¼ cup whole-wheat flour
  
• 3 tablespoons olive oil
  
• 3 cloves garlic, minced
  
• 1 cup low-fat, reduced-sodium chicken broth
  
• ½ cup balsamic vinegar
  
• 6 tablespoons firmly packed dark brown sugar
  
• ½ cup
  broccoli puree
  
• 6 large slices tomato
  
• 6 ciabatta rolls, or 6 large slices crusty Italian bread
  
• ½ cup grated part-skim mozzarella
  

• 1.
  Sprinkle the chicken with salt and pepper. Place the flour on a sheet of waxed paper. Toss the chicken chunks in the flour and coat completely. Preheat the oven to 350°F.
  
• 2.
  Warm the oil in a large skillet over medium-high heat. Add the chicken and garlic. Decrease the heat to medium and continue to cook until the chicken begins to brown and the garlic becomes fragrant, 8 to 10 minutes.
  
• 3.
  Add the chicken broth, vinegar, and brown sugar. Bring to a boil. Cover and simmer 10 to 15 minutes, until the chicken is cooked through and no longer pink in the center. Add the puree and cook 2 to 3 minutes more, until the flavors are well blended.
  
• 4.
  Place the bread on a large baking sheet. Top each with a tomato slice. Divide the chicken between the 6 pieces of bread and top with mozzarella. Bake until the cheese is melted and edges of the bread are crisp, 5 to 7 minutes. Serve immediately.
  

Jerry:

I love when Jessica does her own take on restaurant meals. This one makes me feel like we’re back in Italy.

Calories: 416, Carbohydrate: 34 g, Protein: 42 g, Total Fat: 11 g, Saturated Fat: 2.5 g, Sodium: 615 mg, Fiber: 3 g

Creamy Chicken

Every child who eats at my house has at least two helpings of this. They are passionate about it! Serve with pasta or rice.

QUICK!

Prep:

10 minutes

Total:

15 minutes

Yield:

Serves 4

• 1 pound boneless, skinless chicken breast
  
• ¼ teaspoon salt
  
• 1½ teaspoons garlic powder
  
• 2 tablespoons trans-fat-free soft tub margarine spread
  
• 1½ tablespoons whole-wheat flour
  
• 1 cup low-fat, reduced-sodium chicken broth
  
• 1 cup nonfat (skim) milk
  
• 1 cup
  cauliflower
  or
  butternut squash puree
  

• 1.
  Wash the chicken and cut into small, 1-inch pieces. Place in a zipper-lock plastic bag. Pour in the salt and garlic powder. Close the bag, then shake and squeeze the bag to spread the spices around.
  
• 2.
  Heat 1 tablespoon of the margarine in a large heavy-bottomed skillet. Add the chicken and lightly brown it, about 2 to 3 minutes. Take the chicken out with a slotted spoon and set aside.
  
• 3.
  Add the remaining tablespoon of margarine to the skillet, then add the flour. Whisk in the chicken broth and stir for approximately 2 minutes, making sure that there are no lumps. When smooth, slowly add the milk.
  
• 4.
  Let mixture cook for 2 minutes, stirring occasionally as it thickens. Then add the chicken back to the pan until it is cooked through, about 4 minutes.
  
• 5.
  Add the puree. Then let the chicken sit off the heat, allowing the sauce to thicken.
  

With cauliflower puree:
Calories: 222, Carbohydrate: 8 g, Protein: 30 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 445 mg, Fiber: 1.5 g

With butternut squash puree:
Calories: 247, Carbohydrate: 15 g, Protein: 30 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 435 mg, Fiber: 3.5 g

Turkey Meatloaf

Lots of added vegetables here but no “green stuff” makes this a great option for very picky eaters. The flavor is amazing.

QUICK!

Prep:
5 minutes

Total:
55 minutes

Yield:
Serves 8

• Nonstick cooking spray
  
• 2 pounds lean ground turkey
  
• 1 teaspoon garlic powder
  
• 1 teaspoon onion powder
  
• 1 teaspoon salt
  
• ¹
  /
  ₃
  cup whole-wheat breadcrumbs
  
• 1 tablespoon Worcestershire sauce
  
• 3 large egg whites
  
• ½ cup
  carrot puree
  
• ½ cup
  cauliflower puree
  
• Jarred tomato sauce (optional)
  

• 1.
  Preheat the oven to 375°F. Coat a 9 x 5-inch loaf pan with cooking spray. Mix all the ingredients in a large bowl and stir to combine.
  
• 2.
  Press the mixture into the loaf pan. Bake until golden brown and no longer pink in the center, 50 to 55 minutes. Cut into slices and serve.
  
• 3.
  Serve with tomato sauce, if you wish.
  

Jessica:

This recipe gets you out of the kitchen in minutes—leaving time for other chores or activities.