According to the National Center for Health Statistics, 15 percent of American children and adolescents are overweight. But how can you convince your child not to eat the apple danish, the fast food chicken nuggets, or the chocolate cookies for dessert? Well now you don't have to because Better Homes and Gardens came out with a cookbook that offers parents ways to make all of these meals more nutritious. Jan miller, registered dietitian and editor of "Kid Favorites Made Healthy" shares recipes that can cut the fat and feed these popular items to your kids with less guilt:
Crispy Chicken Nuggets with Honey-Mustard DipJan miller
Prep: 20 minutes
For honey-mustard dip, in a small bowl, stir together mayonnaise dressing, mustard and honey-cover and chill until serving time
Cut chicken into 1 & 1/2-inch pieces. In a plastic bag combine flour, parsley flakes, poultry seasoning, salt and pepper. Add chicken pieces, a few at a time, to the flour mixture. Close the bag, shake to coat chicken pieces. Set chicken aside
In a bowl stir together egg and milk. Place crushed crackers in another bowl. Dip coated chicken pieces, a few at a time, into the egg mixture. Roll the pieces in crackers. Place in a single layer on a large engrossed baking sheet. Bake in 425 degree oven for 10 to 12 minutes or until chicken is no longer pink.
Serve with cold or warm honey-mustard dip. To warm dip, cover with waxed paper and microwave on 100 percent power (high) for 30 seconds or until heated through. (or transfer dip to a small saucepan; heat and stir over low heat.)
Nutrition Facts per serving: 354 cal., 10 g total fat (2g sat. fat), 126 mg chol., 637 mg sodium, 34 g carbo., 2 g fiber 31 g pro. Daily Values: 5% vit. A, 4% vit. C, 7% calcium, 16% iron. Exchanges: 2 starch, 4 Very lean meat, 1 & 1/2 fat912316460481269352915360662low-fat mayonnaise dressing or salad dressing0.5cup1/2 cup low-fat mayonnaise dressing or salad dressingdijon-style mustard4teaspoon4 teaspoons Dijon-style mustardhoney1tablespoon1 tablespoon honeychicken breast halves1pound1 pound skinless, boneless chicken breast halvesall-purpose flour0.25cup1/4 cup all-purpose flourdried parsley flakes1teaspoon1 teaspoon dried parsley flakespoultry seasoning0.5teaspoon1/2 teaspoon poultry seasoningsalt0.125teaspoon1/8 teaspoon saltDash black pepperegg11 beaten eggmilk2tablespoon2 tablespoons milkround crackers2.75cup30 whole wheat or regular rich round crackers, finely crushed (11/4 cups)
Food Editor Phil Lempert brings you the latest news and advice about shopping and cooking.
Peanut Butter Breakfast SandwichesJan miller
Start to finish: 30 minutes
Makes 8 servings
Spread peanut butter evenly onto one side of each slice of bread. Drizzle honey over the peanut butter. Cut each banana in half lengthwise and then cut in half crosswise (8 pieces total). Arrange 2 banana pieces on 4 of the prepared bread slices. Top with remaining bread slices, peanut butter sides down.
In a shallow bowl combine eggs, milk, and cinnamon. carefully dip sandwiches into egg mixture, coating both sides.
Melt butter in a large skillet or on a large griddle over medium heat. Cook sandwiches in hot butter about 2 minutes on each side or until golden.
Meanwhile, in a small saucepan heat fruit preserves over medium-low heat until melted, stirring frequently, To serve, cut warm sandwiches in half crosswise. Drizzle with warm fruit preserves.
Nutrition Facts per serving: 302 cal., 10g total fat (3 g sat. fat), 58 mg chol., 323 mg sodium, 46g carbo., 3 g fiber, 9 g pro. Daily Values: 4% vit. A, 8% vit. C, 6% calcium, 8% iron. Exchanges: 1 fruit, 2 starch, 1/2 medium-Fat meat, 1 fat
912316460919607672693560569peanut butter0.5cup1/2 cup reduced-fat or regular peanut butterFrench bread8stalk8 1/2-inch slices French breadhoney2tablespoon2 tablespoons honeybananas22 medium bananaseggs22 beaten eggsmilk0.5cup1/2 cup milkground cinnamon0.25teaspoon1/4 teaspoon ground cinnamonbutter1tablespoon1 tablespoon butter or margarinefruit preserves0.5cup1/2 cup fruit preserves or jam (any flavor)
Triple-Decker TortillaJan miller
Start to finish: 20 minutes
Oven: 450 degrees
Makes: 4 servings
Lightly coat a 9-inch pie pate with cooking spray; set aside. Place beans in a small bowl; slightly mash the beans. In a small saucepan or skillet cook and stir beans over medium heat for 2 to 3 minutes. Set aside.
Spoon 1/4 cup of the salsa into bottom of prepared pie plate. Top with 1 of the tortillas. Layer half of the mashed beans, 1 tortilla, corn, 1/4 cup of the cheese, 1/4 cup salsa, 1 tortilla, remaining bean mixture, remaining tortilla, and remaining 1/2 cup salsa
Cover with foil; bake in a 450 degree oven for 12 minutes. (or cover with microwave-safe plastic wrap; microwave on 100% power (high) for 4 minutes, rotating once.) Remove foil. Sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 3 minutes more. (Or microwave on high for 30 seconds more.) Top with shredded lettuce.
Nutrition Facts per serving: 219 cal., 5 g total fat (2 g sat. fat), 10 mg chol., 813 mg sodium, 38 g carbo., 6 g fiber, 10 g pro. Daily Values: 12% vit. A, 18% Vit, C, 19% calcium, 8% iron. Exchanges: 1/2 vegetable, 2 starch, 1/2 lean meant, 1/2 fat.
91231646048160581Nonstick cooking spraycanned pinto beans1cup1 cup canned pinto beans, rinsed and drainedsalsa1cup1 cup salsatortillas44 6-inch corn tortillasfrozen whole kernel corn0.5cup1/2 cup frozen whole kernel corn monterey jack or cheddar cheese0.5cup1/2 cup shredded reduced-fat Monterey Jack or cheddar cheese (2 ounces)lettuce0.5cup1/2 cup shredded lettuce