Double Delicious (14 page)

I still worry about my kids in the kitchen. We’re very careful, and we do follow rules. But we also have a lot of fun. And let’s face it: it’s a lot harder to say, “I’m not eating that—it’s gross!” to a meal that you had a hand in preparing.

Tuna Casserole

Between the tuna, whole-grain wheat, and the puree tucked inside, this is a complete one-pot meal that’s packed with nutrition. Serve with a side of raw veggies.

Prep:
30 minutes

Total:
1 hour 30 minutes

Yield:
Serves 6

• Nonstick cooking spray
  
• 2 tablespoons olive oil
  
• 2 ribs celery, chopped
  
• ½ large onion, chopped
  
• 2 tablespoons whole-wheat flour
  
• 3 cups nonfat (skim) milk
  
• 2 (6-ounce) cans light tuna packed in water, drained
  
• 1½ cups part-skim mozzarella
  
• 1 cup
  carrot puree
  
• ½ teaspoon garlic powder
  
• ¼ teaspoon paprika
  
• ¼ teaspoon freshly ground black pepper
  
• 1 pound rice or whole-wheat pasta, such as shells or rotini, cooked according to the package instructions
  
• ¼ cup whole-grain breadcrumbs
  

• 1.
  Preheat oven to 350°F. Coat an 8 x 12-inch baking dish with cooking spray and set aside. Heat the oil over medium-high heat in a large skillet. Add the celery and onion. Cook 8 to 10 minutes, stirring occasionally, until the vegetables begin to soften but before they brown. Sprinkle the flour over the vegetables and cook 2 to 3 minutes more, until the flour forms a paste around the vegetables. Add 1½ cups of milk and whisk until a thick sauce forms, about 1 to 2 minutes.
  
• 2.
  In a large bowl, mix the remaining milk, the tuna, mozzarella, carrot puree, garlic powder, paprika, and black pepper. Mix with a wooden spoon, breaking up the tuna. Add the vegetables from the skillet, along with the cooked noodles. Stir until well combined.
  
• 3.
  Transfer the noodle mixture into the baking dish and sprinkle with breadcrumbs. Cover with aluminum foil and bake 40 to 45 minutes. Then remove the cover and bake for 15 minutes more to brown. Cool for 15 minutes before serving.
  

Calories: 562, Carbohydrate: 84 g, Protein: 36 g, Total Fat: 11 g, Saturated Fat: 3.5 g, Sodium: 525 mg, Fiber: 10 g

Shrimp Dumplings

Fun for kids and a really elegant appetizer for grown-ups, these scrumptious dumplings seem special but are easy to make, even with your children. I serve them with low-sodium soy sauce. Topping them with some thinly sliced scallions is also nice.

Prep:
45 minutes

Total:
1 hour 10 minutes

Yield:
Serves 10

• 1 (8-ounce) can sliced water chestnuts, drained
  
• 3 scallions, white parts only, cut in thirds
  
• 1 clove garlic, cut in half
  
• ½-inch piece peeled ginger, cut in thirds
  
• ½ pound raw medium shrimp, tails and shells removed
  
• ½ cup
  cauliflower puree
  
• 1 tablespoon reduced-fat, low-sodium soy sauce
  
• 1 tablespoon sesame oil
  
• 1 (12-ounce) package wonton wrappers
  
• 1 tablespoon olive oil
  
• Nonstick cooking spray
  

• 1.
  Preheat the oven to 350°F. Place the water chestnuts, scallions, garlic, and ginger in the bowl of a food processor. Pulse until the chestnuts and scallions are finely chopped. Add the shrimp, cauliflower puree, soy sauce, and sesame oil. Pulse 4 or 5 times until the mixture is wet but still chunky.
  
• 2.
  On a flat surface, set out 6 of the wonton wrappers. Dot the centers of each wrapper with a heaping teaspoon of the filling. Drizzle the olive oil onto 2 large baking sheets.
  
• 3.
  Put some water in a small bowl. Using your fingertips, wet the edges of the wrapper with the water and fold the ends together diagonally. Press to seal. Place on the oiled baking sheet and repeat with the remaining wrappers until you have used all the filling.
  
• 4.
  Spray a light coating of cooking spray over the dumplings. Bake 20 to 25 minutes, turning once, until the wontons are crisp and the filling is cooked through.
  

Jessica:
These days you can find wonton wrappers in the refrigerator or freezer section of any local grocery store.

1 serving = 5 dumplings
Calories: 157, Carbohydrate: 24 g, Protein: 9 g, Total Fat: 3.5 g, Saturated Fat: 0.5 g, Sodium: 290 mg, Fiber: 1 g

Pasta with Pea Pesto

Everyone needs a change from tomato sauce sometimes. I love this cold as a summer lunch or warm for dinner year-round.

QUICK!

Prep:

10 minutes

Total:

25 minutes

Yield:

Serves 6

PESTO

• 2 cups peas (fresh or frozen, blanched in boiling water for 30 seconds and shocked in cold water)
  
• ½ cup grated Parmesan
  
• ½ cup pine nuts
  
• 2 medium cloves garlic
  
• ¼ cup extra-virgin olive oil
  
• 2 tablespoons water
  
• ¼ teaspoon salt
  

CHICKEN

• 6 boneless, skinless chicken breasts (about 2¼ pounds)
  
• ½ teaspoon garlic powder
  
• ¼ teaspoon salt
  
• ¼ teaspoon pepper
  
• 1 teaspoon olive oil
  

• 8 ounces whole-wheat pasta, such as penne or fusilli
  

• 1.
  For the pesto, combine the peas, Parmesan, pine nuts, garlic, olive oil, water, and salt in a food processor. Blend until the ingredients are combined and form a thick sauce.
  
• 2.
  Season the chicken breasts with garlic powder, salt, and pepper. Heat the oil in a skillet over medium heat. Brown the chicken on each side until cooked through, approximately 5 to 6 minutes per side. Cut into 1-inch cubes.
  
• 3.
  Meanwhile, cook pasta according to package directions. Toss together the pasta, pesto, and chicken and serve immediately.
  

Julian:

I like this with extra Parmesan cheese.

Calories: 567, Carbohydrate: 41 g, Protein: 52 g, Total Fat: 22.5 g, Saturated Fat: 3.5 g, Sodium: 465 mg, Fiber: 6 g

Orzo Risotto with Chicken

Thanks to the puree, this is a creamy, rich risotto without the fat. Cauliflower and cream cheese make a lovely combination, enhanced with just a hint of lemon.

QUICK!

Prep:

20 minutes

Total:
20 minutes

Yield:
Serves 4

• 1 cup whole-wheat orzo pasta
  
• 1 pound boneless, skinless chicken breasts, thinly sliced
  
• ½ teaspoon salt
  
• ¼ teaspoon pepper
  
• ½ teaspoon sweet paprika
  
• 2 tablespoons olive oil
  
• ½ small Vidalia onion, or 1 small yellow onion, chopped
  
• 2 cloves garlic, finely chopped
  
• ½ cup low-fat, reduced-sodium chicken broth
  
• 1 cup
  cauliflower puree
  
• Zest and juice from 1 large lemon
  
• ¼ cup reduced-fat cream cheese
  
• ¼ cup grated Parmesan or Romano cheese
  

• 1.
  Cook the orzo 5 minutes less than the package instructions. Drain and set aside.
  
• 2.
  Sprinkle the chicken with the salt, pepper, and paprika. Heat 1 tablespoon of the olive oil in a large skillet over high heat. Add the chicken and cook until it’s brown on the outside and no longer pink in the center, 5 to 6 minutes per side. Remove to a cutting board. When the chicken is cool to the touch, shred it with your fingers. Set aside.
  
• 3.
  In the same skillet, add the remaining tablespoon of olive oil and place over medium heat. Add the onions and garlic. Cook until the onions begin to soften but not brown, 5 to 6 minutes. Stir in the orzo, chicken, broth, and cauliflower puree. Add the lemon zest, cream cheese, and Parmesan or Romano, stirring until the cream cheese melts completely and mixture is creamy. Stir in the lemon juice just before serving.
  

Joy:

This updated take on the classic comfort food “chicken and rice” delivers great taste without all of the calories, saturated fat, and salt.

Calories: 413, Carbohydrate: 36 g, Protein: 36 g, Total Fat: 13 g, Saturated Fat: 4 g, Sodium: 555 mg, Fiber: 8.5 g

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