Healthy Cooking with kids recipes

a. Fruit Kabobs

Ingredients
1 tangerine
1 apple
1 banana
small cluster of grapes

Method

Divide tangerine in sections. Slice apple and banana. Remove grapes from stem. Arrange fruit on 4 wooden sticks. Makes 4 kabobs.

b. Appetizing Stuffed Chicken Breasts

Ingredients

4 skinless, boneless chicken breast halves (about 1 lb.), pounded to 1/4-in. thickness
1/2 tsp. ground black pepper, divided
1/4 tsp. salt
1 cup cooked brown rice (cooked in chicken broth)
1/4 cup finely diced fresh tomatoes
1/4 cup (1-oz.) finely shredded mozzarella cheese
1 tbsp. chopped fresh basil
1 tbsp. olive oil

Season insides of pounded chicken breasts with salt and 1/4 tsp. pepper.

Combine rice, tomatoes, cheese, cheese, basil and remaining 1/4 tsp. pepper.

Spoon rice mixture on top of pounded chicken breasts; fold over and secure sides with wooden picks. Wipe off outsides of chicken breasts with paper towel.

Heat oil in large skillet over medium-high heat. Cook stuffed chicken breasts in hot oil 1 minute on each side or just until golden brown. Transfer chicken to shallow baking pan.

Bake at 350ºF. 8 to 10 minutes.

Let stand 5 minutes before slicing.

Nutrition Information Per Serving: 270 calories; 30 g protein; 10 g fat; 15 g carbohydrate; 1 g dietary fiber; 79 mg cholesterol; 364 mg sodium

WW Pts: 6
4 servings.

c. The Famous Potato and tuna bake

Ingredients

1 can of tuna
1 can of creamed mushroom soup
½ chopped green pepper
500g mushrooms
½ can of evaporated milk

Method

Preheat oven at about 180 degrees Celsius and mix all ingredients together, in a greased casserole dish and bake for about 45 minutes.

d. Roast Dry Ham and cheddar cheese roll ups
Preheat oven to 180 degrees Celsius

Ingredients

Mustard, preferably prepared
¼ grated cheddar cheese
Finely chopped cooked ham
4 cold and refrigerated crescent rolls

Method

Open up rolls and place them in a wide pan, and paste the prepared mustard inside.

Then sprinkle 1 tspn of chedder and coked ham inside.

Roll the crescent dough starting down from the last end.

Fold the ends, forming horns and bake in oven until golden brow.

e. Healthy Fresh Vegetable Sandwich

Benefits are dietary fibre, vitamin C and arytenoids benefits

Ingredients

Two slices of whole wheat bread
½ roasted pepper, colour of your choice
1 ounce of low fat cheese
2 cucumber slices, peeled
2 tomato slices
4 tspns of low fat mayonnaise

Method

Spread the mayonnaise on one slice and slack the pepper, cheese, cucumber , tomatoes and use the other slice to cover.

Cut half and serve..

Delicious…

f.Sausage Casserole

RECIPE INGREDIENTS:
1. lb. bulk pork sausage
2. 15-oz. cans beans with spicy sauce
3. 1 14 1/2-oz. can whole tomatoes, drained
4. 1 pkg. corn muffin mix, prepared

Cooking method

1. In a skillet, brown sausage; drain the fat.
2. Add beans and tomatoes, and blend. Bring to a boil. Pour into a 2 1/2-quart greased casserole pan.
3. Prepare muffin mix according to package directions. Drop by spoonfuls over meat and bean mixture.
4. Bake at 400 degrees for 25 minutes or until top is browned.

g.Creamy Cardamom Vegetable Casserole

RECIPE INGREDIENTS:
1 1/2 vegetable bouillon cubes
1 cup basmati rice
Olive oil for sautéing
1 large onion, chopped
Balsamic vinegar
2 tsp. cardamom
3/4 tsp. curry powder
1/2 tsp. cumin
4 cloves garlic, chopped
2 large carrots, chopped
5 oz. of mushrooms, chopped
1/2 green bell pepper, chopped
2 broccoli crowns, chopped
1/2 bunch of asparagus, chopped
1/4 cup sun-dried tomatoes, chopped
3 oz. goat cheese
1/3 cup heavy cream
Dill

Cooking Method

1.In a medium-sized saucepan, boil water for rice. Add bouillon cubes and rice, and simmer over low heat until rice has absorbed all liquid.
2. In a large skillet, heat 3 tablespoons of olive oil over medium-high heat. Add onion, dash of balsamic vinegar, 1 teaspoon of cardamom, 1/2 teaspoon of curry and a pinch of cumin. Sauté 2 minutes.
3. Add garlic, carrots, mushrooms, bell pepper, 1 teaspoon of cardamom, a pinch of curry, pinch of cumin and a little more balsamic vinegar. Sauté until the vegetables begin to brown.
4. Add broccoli, asparagus and tomatoes, and continue to sauté a few more minutes.
5. Transfer cooked rice to a large casserole dish and add sautéed vegetables. Add goat cheese and heavy cream, and stir well to combine all ingredients.
6. Sprinkle a little dill on top and bake, covered, in a 350-degree oven for 15 minutes. Remove from oven and serve hot.

h.Corned Beef Cabbage Casserole

RECIPE INGREDIENTS:

1 lb. cabbage
6 large potatoes
1 lb. carrots
1 large onion
1 can corned beef
1 can cream of mushroom soup

1 8 oz. package of shredded sharp cheddar cheese

Cooking Method

1. Skin potatoes and cut into chunks. Place in bottom of casserole dish.

2. Clean and skin carrots. Cut them into chunks. Add to potatoes in the bottom of the casserole dish.

3. Cut onion into slices. Place half the onion in with potatoes and carrots. Save remaining onion.

4. Shred the cabbage and place on top of ingredients in casserole dish. Set corned beef on top of cabbage making sure to cover entire cabbage. Spoon the cream of mushroom soup (not mixed) over corned beef top. Top with remaining onion.

5. Cover dish. Place in preheated 375 degree oven. Cook until potatoes, carrots and cabbage are tender, about 30 minutes (depending on how big you cut the potatoes and carrots).

6. Remove dish from oven, remove the cover and sprinkle cheese on top. Return the dish to the oven, uncovered, just until the cheese is browned.

i.Crab Rangoon

RECIPE INGREDIENTS:

1 package of imitation crab meat
1 package cream cheese
1 package wonton wraps
Olive oil for frying

Cooking Method

1. In a bowl, combine cream cheese and crab meat. Place a teaspoon of this mixture in the middle of wonton wrapper. Fold the corners of the wrapper together and pinch the top closed. Deep fry in fryer until lightly brown.

j. Fish Fillets

RECIPE INGREDIENTS:

2 tbsp. Worcestershire sauce
2 tbsp. lemon juice
1 lb. fish fillets cut up
Salt and pepper
1/2 cup dry bread crumbs
Lemon wedges or tartar sauce

Cooking Method

1. In a small bowl, combine Worcestershire sauce and lemon juice. Cut fish fillets in serving size pieces. Dip pieces in the lemon juice mixture.
2. Season with salt and pepper. Dip in dry bread crumbs. Bake in greased, shallow pan at 400 to 500 degrees for about 15 minutes, or until flaky and golden brown.
3. Serve with a bowl of lemon wedges and/or tartar sauce

k. Healthy Kids Salad

Ingredients

1 handful of toasted coconut
2 tablespoons orange juice concentrate
3 orange sections
4 apple slices
5 diced sized cubes mild cheese
6 banana slices
7 small cubes melon
8 seedless grapes

Method

Cut the fruit. Put each ingredient into a separate small dish or bowl. Count out the salad ingredients into one large bowl. Mix well and eat!