Double Delicious (9 page)

Jessica:

When I let my kids decide what to add to this healthy soup, it becomes fun and resistance-free!

Calories: 91, Carbohydrate: 12 g, Protein: 4 g, Total Fat: 3.5 g, Saturated Fat: 0.5 g, Sodium: 260 mg, Fiber: 2.5 g

My Everyday Healthy Shortcuts

W
e’re all looking for simple ways to eat better, right? Sometimes it’s just a matter of making a few small changes to the way we cook, because, in the end, every little bit adds up.

• To minimize added fat, use an oil-based cooking spray when searing meats or sautéing vegetables instead of pouring in oil from a bottle. I try to use my cast-iron skillet as much as possible: It cooks food evenly with very little oil and as an added bonus is a good way to add a little iron to our diet!
  
• Replace some whole eggs with egg whites for a lighter breakfast.
  
• Cut the fat in meatloaf, meatballs, or meat sauces by replacing ground beef with ground turkey or ground chicken breast. Add a little grated yellow squash, carrot, or zucchini or some veggie puree to keep the mixture moist.
  
• Replace whole egg or milk with egg whites or 1% buttermilk when coating chicken or fish in breadcrumbs. Mix some flaxseed meal into the coating for added goodness.
  
• Cut down on added salt in salad dressings, soups, and stews. Get in the habit of using other flavorings, like fresh herbs or lemon, lime, or orange zest.
  

Honey Mustard Chicken

If you love pretzels and honey mustard you will love this! The crushed pretzels add an extra crunch that’s often missing from regular breadcrumb coatings.

QUICK!

Prep:

20 minutes

Total:
30 minutes

Yield:
Serves 4

• 1 cup whole-wheat breadcrumbs
  
• ½ cup finely crushed unsalted pretzels
  
• 1 tablespoon grated Parmesan
  
• ½ teaspoon sweet paprika
  
• ½ teaspoon garlic powder
  
• ½ teaspoon onion powder
  
• 1 cup
  sweet potato puree
  
• 3 tablespoons honey
  
• 1 large egg
  
• 1 teaspoon Dijon mustard
  
• 1½ pounds boneless, skinless chicken breasts, cut into small chunks
  
• Nonfat cooking spray
  
• 1 tablespoon olive oil
  

• 1.
  On a piece of waxed paper or aluminum foil, stir breadcrumbs, pretzel crumbs, Parmesan, paprika, garlic powder, and onion powder together.
  
• 2.
  In a shallow dish, mix the sweet potato puree, honey, egg, and mustard. Dip the chicken chunks into the sweet potato mixture and then coat in the breadcrumb mixture. Set aside.
  
• 3.
  Coat a large skillet with cooking spray, add the olive oil, and set over medium-high heat. Brown the chicken on the first side, cooking 4 to 5 minutes, until the breadcrumb coating is crispy and golden. Turn the chicken and cook 4 to 5 minutes more, until the chicken is cooked through. Serve immediately (or cool completely before packing in an airtight container).
  

Sascha:

I love pretzels! I help make this meal by being the pretzel crusher.

Calories: 522, Carbohydrate: 64 g, Protein: 48 g, Total Fat: 8 g, Saturated Fat: 1.5 g, Sodium: 440 mg, Fiber: 6.5 g

Lemon Chicken

Hands down, this is my favorite chicken dish in the world. It is juicy and rich-tasting, yet light and lemony. What a combination!

Shown here with Cauliflower Gratin (recipe “Cauliflower Gratin”).

QUICK!

Prep:

15 minutes

Total:
25 minutes

Yield:
Serves 6

• 1 tablespoon chopped garlic
  
• 2 tablespoons plus 1 teaspoon olive oil, separated
  
• 3 cups low-fat, reduced-sodium chicken broth
  
• 2 tablespoons freshly squeezed lemon juice
  
• 2 teaspoons water
  
• 2 teaspoons cornstarch
  
• ½ cup
  cauliflower puree
  
• 1 tablespoon chopped parsley (optional)
  
• 2 large egg whites
  
• 1 large egg
  
• 1 cup whole-wheat flour
  
• ½ teaspoon salt
  
• 1 teaspoon garlic powder
  
• 6 boneless, skinless chicken breast cutlets (about 2¼ pounds)
  

• 1.
  In a heavy-bottomed saucepan over medium heat, sauté the chopped garlic in 1 teaspoon of the olive oil until it begins to turn golden brown. Add the chicken broth, turn the heat to high, and reduce by half, about 8 minutes. Add the lemon juice.
  
• 2.
  In a small bowl, combine the water and cornstarch. Slowly stir the cornstarch mixture into the boiling chicken broth. The mixture will thicken quickly. Add the cauliflower puree. Sprinkle in parsley, if desired. Cover to keep warm and set aside.
  
• 3.
  Meanwhile, begin heating the remaining 2 tablespoons olive oil in a large heavy-bottomed skillet over medium heat. Whisk the egg whites and egg in a shallow bowl. Combine the flour, salt, and garlic powder on a large plate. Dredge each chicken cutlet in the seasoned flour and then dip in the egg mixture. Drop the cutlets directly into the heated skillet. Sauté 4 to 5 minutes per side, until the chicken is golden brown and cooked through. Add the lemon sauce and cook 2 to 3 minutes more to combine flavors. Serve.
  

Calories: 333, Carbohydrate: 18 g, Protein: 45 g, Total Fat: 8.5 g, Saturated Fat: 1.5 g, Sodium: 565 mg, Fiber: 3 g

Chicken and Biscuits

This is a more nutritious and lower-fat take on a traditional favorite, without sacrificing flavor. It’s also a quick meal to prepare. Light, fluffy biscuits top the rich gravy—this is comfort food for everyone.

Prep:

30 minutes

Total:

1 hour

Yield:

Serves 6

• 1 tablespoon olive oil
  
• 2 boneless, skinless chicken breasts, cubed (about 1 pound)
  
• ¹
  /
  ₈
  teaspoon freshly ground black pepper
  
• 1 (8.5-ounce) can reduced-fat cream of celery soup
  
• ½ cup nonfat (skim) milk
  
• ½ cup
  pumpkin, carrot
  , or
  sweet potato puree
  

BISCUIT TOPPING

• 1½ cups whole-wheat flour
  
• 2 teaspoons baking powder
  
• ¼ teaspoon salt
  
• ½ cup trans-fat-free, soft tub margarine spread
  
• 1 large egg, beaten
  
• ¼ cup honey
  
• ½ teaspoon cream of tartar
  
• ¾ cup low-fat (1%) buttermilk
  

• 1.
  Heat the oil in a flameproof casserole or Dutch oven over high heat. Sprinkle the chicken with pepper. Add it to the casserole and cook until the chicken begins to brown, 4 to 5 minutes. Stir in the soup, milk, and vegetable puree until all ingredients are well combined. Remove from heat.
  
• 2.
  Preheat the oven to 375°F. Prepare the biscuits. In a large bowl, combine the flour, baking powder, and salt. Rub the margarine into the flour with your fingertips until the mixture resembles coarse crumbs. Add the egg, honey, cream of tartar, and buttermilk all at once. Mix just until a soft dough forms. Dot the biscuit dough over the chicken mixture. Bake 20 to 25 minutes, uncovered, until the biscuits are cooked through and golden on top. Serve immediately.
  

With pumpkin puree:
Calories: 442, Carbohydrate: 41 g, Protein: 25 g, Total Fat: 21 g, Saturated Fat: 3.5 g, Sodium: 745 mg, Fiber: 5 g

With carrot puree:
Calories: 447, Carbohydrate: 42 g, Protein: 25 g, Total Fat: 21 g, Saturated Fat: 3.5 g, Sodium: 765 mg, Fiber: 5 g

With sweet potato puree:
Calories: 455, Carbohydrate: 43 g, Protein: 25 g, Total Fat: 21 g, Saturated Fat: 3.5 g, Sodium: 755 mg, Fiber: 5 g

Chicken Satay

Anything served on a stick is exciting to my family. This sauce is sensational—“peanutty” and sweet. Serve with veggies and rice for a fun dinner.

Prep:

30 minutes

Total:

50 minutes

Yield:

Serves 6

SAUCE

• 1 clove garlic, cut in half
  
• ¼ cup lite coconut milk
  
• ¼ cup
  sweet potato puree
  
• 3 tablespoons natural peanut butter (creamy)
  
• 2 tablespoons reduced-sodium soy sauce
  
• 2 tablespoons lime juice (about 1 large lime)
  
• Pinch of cayenne pepper (optional)
  

SKEWERS

• 1½ pounds boneless, skinless chicken breasts
  
• 30 (10-inch) wooden skewers
  
• ½ teaspoon salt
  
• ½ teaspoon garlic powder
  
• ¼ teaspoon pepper
  
• ¼ teaspoon sweet paprika
  
• 2 tablespoons olive oil
  

• 1.
  Chop the garlic in a mini-chopper. Add the coconut milk, sweet potato puree, peanut butter, soy sauce, lime juice, and cayenne. Blend until smooth. Set aside.
  
• 2.
  Cut the chicken into thin strips, about 1-inch wide. Thread the chicken onto the skewers. Sprinkle with the salt, garlic powder, pepper, and paprika.
  
• 3.
  Warm 1 tablespoon of the olive oil in a large skillet. Add half the skewers. Cook 7 to 8 minutes per side, turning once, until the chicken is cooked through and no longer pink. Transfer to a platter and add the remaining tablespoon of oil. Repeat with the rest of the skewers. Serve immediately with dipping sauce.