Huli Huli chicken

So fun to eat that your children won’t know it’s healthy too 12 ounces  boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts) 1 cup…

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Empañapita

Similar to a Spanish empañada, this empaña "pita" uses pita bread for the shell. 2 (6½-inch) whole-wheat pitas 1 cup tangy salsa For filling: 2 cups canned low-sodium black beans,…

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Fiesta frittata

Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired. Ingredients: 1/2 cup…

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Baked red snapper

Traditional Mediterranean-style fish with tomatoes and peppers For fish: 12 ounce fillets of red snapper or bass, cut into 4 portions (3 ounces each) 1 tablespoon olive oil ½ teaspoon salt ¼ teaspoon ground…

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Mini meatloaf

Comfort food in a fun muffin shape. Non-stick cooking spray 1/2 cup onions, chopped 1/2 cup red bell peppers, chopped 1/2 cup carrots, chopped 1-1/4 pound lean ground sirloin, or…

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Pecan waffles

Your children will jump right out of bed for these delicious oatmeal pecan waffles or pancakes. For waffles: 1 cup whole-wheat flour 1/2 cup quick-cooking oats 2 teaspoons baking powder 1 teaspoon sugar…

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Sautéed apples

Try this recipe for sautéed apples in a skillet instead of a traditional apple pie to save additional calories, fat and sugar. 2 tablespoons light margarine 3 medium cooking apples…

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Chicken fingers

Try this family classic, crunchy chicken fingers, made healthier with baked chicken and a tangy dipping sauce For chicken: ½ teaspoon reduced-sodium crab seasoning (or substitute ¼ teaspoon paprika and…

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Chicken Cordon Bleu

A side dish of grilled asparagus would be a great addition to this meal. Asparagus is rich in color, fiber, and is a great source of the vitamin folate. Non-stick cooking spray…

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Couscous

Couscous with carrots, walnuts, and raisins. This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes. 1 cup couscous (try whole-wheat couscous) 1 tsp…

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