Great New Flavors
Best in the World • Anyway You Like It • For Kids Who Dare!
GREAT NEW FLAVORS: BEST IN THE WORLD
Asian Chicken Burgers with Peanut Sauce
Prep: 18 min.
Cook: 8 min.
Makes 4 servings
We are amazed at how many Moms tell us their families like to venture out and taste kid-friendly versions of new ethnic recipes like this one and the ones to follow. These Asian burgers do sport a little heat thanks to the chile paste and ginger. Cool, crisp lettuce leaves provide a good balance.
1 lb. skinned and boned chicken breasts, coarsely chopped
4 green onions, chopped
1 Tbsp. chile paste with garlic
1 tsp. grated peeled fresh ginger
2 tsp. soy sauce
¼ tsp. salt
4 (2-oz.) sandwich rolls with sesame seeds
4 lettuce leaves, thinly sliced
Bottled peanut sauce (optional)
1. Preheat grill to medium (300° to 350°). Combine chicken, green onions, chile paste, ginger, soy sauce, and salt in a food processor; process until coarsely ground. Divide mixture into 4 equal portions; shape each portion into a ½-inch-thick patty.
2. Grill patties over medium heat 4 minutes on each side or until done. Mean-while, place sandwich rolls, cut sides down, on grill rack; grill 1 minute or until toasted. Serve patties on sandwich rolls with lettuce and peanut sauce, if desired.
MENU IDEA FOR 4
• Asian Chicken Burgers with Peanut Sauce
• Baked vegetable chips
GROCERIES NEEDED
Check staples: soy sauce, salt
• 1 lb. skinned and boned chicken breasts
• 1 bunch green onions
• 1 jar chile paste with garlic
• 1 small piece fresh ginger
• 4 (2-oz.) sandwich rolls with sesame seeds
• 1 head green leaf lettuce
• 1 bottle peanut sauce (optional)
• 1 bag baked vegetable chips
PER SANDWICH: CALORIES 347 (20% from fat); FAT 7.9g (sat 1.5g, mono 2.9g, poly 2.4g); PROTEIN 34.7g; CARB 34.7g; FIBER 2.4g; CHOL 66mg; IRON 3.1mg; SODIUM 915mg; CALC 83mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Santa Fe Pizza
Prep: 8 min.
Cook: 18 min.
Makes 4 servings
“Pork sausage has a longer refrigerator life than ground beef, so I can shop for this recipe a week ahead. To make it super quick, I leave out the red bell pepper and jalapeño pepper and serve it with hot salsa.”
—Whitney P., Laurel, MS
½ (1-lb.) package ground mild or hot pork sausage
½ cup finely chopped red bell pepper
1 Tbsp. finely chopped pickled jalapeño pepper (optional)
1 (14-oz.) package prebaked Italian pizza crust
1 cup chunky salsa
1 tsp. chili powder
½ cup canned black beans, drained and rinsed
1 cup (4 oz.) shredded Cheddar-Monterey Jack cheese blend
½ cup sour cream (optional)
Garnish: cilantro sprigs
1. Preheat oven to 450°. Cook sausage in a large skillet over medium-high heat, stirring until it crumbles and is no longer pink. Drain and pat dry with paper towels. Wipe skillet clean. Return sausage to skillet. Add bell pepper and jalapeño pepper, if desired; cook 3 minutes or until tender.
2. Place pizza crust on a baking sheet. Bake at 450° for 8 minutes. Combine salsa and chili powder; spread over warm crust. Top with sausage mixture and black beans; sprinkle with cheese.
3. Bake at 450° for 6 minutes or until cheese melts. Cut into 8 wedges. Serve with sour cream, if desired. Garnish, if desired.
Table Talk: This is an example of fusion cuisine kids will understand. An Italian pizza crust anchors south-of-the-border toppings in a family-friendly main dish.
MENU IDEA FOR 4
• Santa Fe Pizza
• Tossed salad
GROCERIES NEEDED
Check staples: chunky salsa, chili powder, salad dressing
• 1 (1-lb.) package ground mild or hot pork sausage
• 1 small red bell pepper
• 1 jar pickled jalapeño peppers (optional)
• 1 (14-oz.) package prebaked Italian pizza crust (we tested with Boboli)
• 1 (15-oz.) can black beans
• 1 cup (4 oz.) shredded Cheddar-Monterey Jack cheese blend
• 1 (8-oz.) container sour cream (optional)
• 1 bunch fresh cilantro (optional)
• 1 (16-oz.) package iceberg lettuce with shredded carrots
PER 2 WEDGES: CALORIES 636 (48% from fat); FAT 33.7g (sat 12.7g, mono 6.8g, poly 2.1g); PROTEIN 25.2g; CARB 59.9g; FIBER 5.5g; CHOL 66mg; IRON 4.3mg; SODIUM 1364mg; CALC 121mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Roasted Red Pepper-Caesar Tortelloni
Prep: 15 min.
Cook: 15 min.
Makes 4 servings
“Once you make this recipe, you’ll likely be able to whip it up from memory. My son suggested adding chunks of roasted chicken. We tried that and thought it was yummy!”
—Kimberly D., Boxford, MA
2 (8-oz.) packages dried tortelloni
1 cup bottled creamy Caesar dressing
½ tsp. grated lemon rind
2 tsp. fresh lemon juice
½ tsp. Dijon mustard
¼ tsp. pepper
½ cup jarred roasted red bell peppers, cut into thin strips
¾ cup Caesar-style croutons
1. Cook pasta according to package directions; drain.
2. Meanwhile, combine dressing and next 4 ingredients in a small microwave-safe bowl. Microwave at MEDIUM (50% power) 45 seconds to 1 minute or until warm, stirring after 30 seconds.
3. Combine hot cooked pasta and red pepper strips in a large bowl. Pour dressing mixture evenly over pasta mixture, tossing to coat. Divide mixture evenly among 4 serving bowls; top with croutons.
Substitution Note: Italian tortelloni are larger than bite-sized tortellini and come in a variety of fillings like cheese and garlic, porcini mushroom, and ricotta and spinach. Substituting an equal weight of tortellini works fine, too.
MENU IDEA FOR 4
• Roasted Red Pepper-Caesar Tortelloni
• Raspberry sorbet
GROCERIES NEEDED
Check staples: Dijon mustard, pepper
• 2 (8-oz.) packages dried tortelloni (we tested with Barilla)
• 1 bottle creamy Caesar dressing (we tested with Wishbone)
• 1 lemon
• 1 jar roasted red bell peppers
• 1 package Caesar-style croutons
• ½ gal. raspberry sorbet
PER ENTRÉE SERVING: CALORIES 549 (45% from fat); FAT 27.2g (sat 8.7g, mono 4.5g, poly 9.6g); PROTEIN 16.7g; CARB 59.1g; FIBER 3.3g; CHOL 63mg; IRON 3.1mg; SODIUM 1736mg; CALC 275mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Greek Chicken Breasts
Prep: 10 min.
Cook: 24 min.
Makes 4 servings
“The two pantry items I’m never without are canned tomatoes and orzo. The tomatoes offer fresh flavor anytime of the year, and the orzo has great texture and cooks incredibly fast. My kids prefer it over rice or potatoes any day.”
—Retta J., Orlando, FL
¼ cup all-purpose flour
1 Tbsp. dried oregano
½ tsp. salt
4 (6-oz.) skinned and boned chicken breasts
3 Tbsp. olive oil
1 (14.5-oz.) can diced tomatoes with garlic and onion, undrained
⅓ cup chicken broth or dry white wine
1 (2.25-oz.) can sliced ripe olives, drained
2 Tbsp. capers
¼ cup crumbled feta cheese
1. Combine flour, oregano, and salt in a shallow dish; dredge chicken breasts in flour mixture.
2. Heat oil in a large skillet over medium-high heat until hot. Add chicken, and cook 4 minutes on each side or until browned. Drain well, and return chicken to pan. Add tomatoes and broth; reduce heat, and simmer 10 to 15 minutes. Add olives and capers; cook until thoroughly heated. Sprinkle with feta cheese.
Table Talk: Tell the kids orzo is a pasta just like spaghetti but it’s shaped like rice. Capers are flower buds picked from a Mediterranean bush. Feta cheese is a classic Greek cheese that doesn’t shred—it crumbles.
MENU IDEA FOR 4
• Greek Chicken Breasts
• Orzo
• Green beans
GROCERIES NEEDED
Check staples: all-purpose flour, dried oregano, salt, olive oil
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (14.5-oz.) can diced tomatoes with garlic and onion
• ⅓ cup chicken broth or dry white wine
• 1 (2.25-oz.) can sliced ripe olives
• 1 small jar capers
• 1 oz. crumbled feta cheese
• 1 (8-oz.) package orzo
• 1 (16-oz.) package frozen green beans
PER ENTRÉE SERVING: CALORIES 378 (38% from fat); FAT 16.1g (sat 3.5g, mono 8.8g, poly 1.7g); PROTEIN 43.5g; CARB 14.4g; FIBER 1.8g; CHOL 108mg; IRON 4.1mg; SODIUM 1316mg; CALC 107mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Guacamole-and-Asadero-Topped Chicken
Prep: 12 min.
Cook: 12 min.
Other: 30 min.
Makes 4 servings
“It’s easier to get my young boys involved when I cook on the stove versus the oven because they can see the chicken sizzle and smell the aroma. They both help pound the chicken and measure the ingredients.”
—Hope M., Saltillo, MS
4 (6-oz.) skinned and boned chicken breasts
¼ cup vegetable oil, divided
2 Tbsp. cider vinegar
1 Tbsp. fresh lime juice
1 Tbsp. Dijon mustard
½ tsp. onion powder
½ tsp. bottled minced garlic
¼ tsp. salt
¼ tsp. pepper
2 lime wedges
¾ cup (3 oz.) shredded Asadero or Monterey Jack cheese
1 (8-oz.) package refrigerated, vacuum-packed, prepared guacamole
¼ cup sour cream
Toppings: chopped tomato, chopped cilantro (optional)
Lime wedges (optional)
1. Place chicken breasts between 2 sheets of heavy-duty plastic wrap, and pound to ¼-inch thickness, using a rolling pin.
2. Combine 2 Tbsp. oil and next 7 ingredients in a large zip-top freezer bag; add chicken. Seal bag, and chill 30 minutes, turning once.
3. Drain chicken, discarding marinade; pat dry with paper towels. Heat remaining 2 Tbsp. oil in a large skillet over medium-high heat. Add chicken, and cook 5 minutes on each side or until done. Squeeze 2 lime wedges over chicken; top with cheese. Cover and cook 2 minutes or until cheese melts.
4. Stir together guacamole and sour cream; top each serving with guacamole mixture and desired toppings. Serve with lime wedges, if desired.
Cheese Substitution Note: Asadero is a mild Hispanic-style cheese that melts well. Monterey Jack is an excellent substitution.
MENU IDEA FOR 4
• Guacamole-and-Asadero-Topped Chicken
• Black beans
• Papaya wedges
GROCERIES NEEDED
Check staples: vegetable oil, cider vinegar, Dijon mustard, onion powder, bottled minced garlic, salt, pepper
• 4 (6-oz.) skinned and boned chicken breasts
• 3 limes
• ¾ cup (3 oz.) shredded Asadero or Monterey Jack cheese
• 1 (8-oz.) package refrigerated, vacuum-packed, prepared guacamole (we tested with Avo Classic)
• 1 (8-oz.) container sour cream
• 1 tomato and/or 1 bunch cilantro (optional)
• 2 (15-oz.) cans black beans
• 1 large papaya
PER ENTRÉE SERVING: CALORIES 491 (57% from fat); FAT 30.9g (sat 8.5g, mono 7.7g, poly 5.4g); PROTEIN 45.1g; CARB 6.4g; FIBER 2.3g; CHOL 127mg; IRON 2.2mg; SODIUM 513mg; CALC 177mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Curried Chicken with Basmati Rice
Prep: 10 min.
Cook: 24 min.
Makes 4 servings
The curry flavor in this dish is subtle and a nice introduction to Indian cuisine. “My three kids loved picking their own toppings. As a mom, I liked the fact that dinner was on the table in about 30 minutes.”
—Marianne D., Eldersburg, MD
1½ lb. skinned and boned chicken breasts, cut into 1-inch pieces
2 tsp. curry powder
3 Tbsp. vegetable oil, divided
1 red bell pepper, cut into strips
1 tsp. bottled minced garlic
1 (13.5-oz.) can coconut milk
½ cup mango chutney
1 tsp. soy sauce
⅛ tsp. ground red pepper
1 tsp. cornstarch
1 tsp. water
4 cups hot cooked basmati rice
Accompaniments: chopped dry-roasted peanuts or cashews, sliced green onion, chopped hard-cooked eggs, raisins, toasted coconut (optional)
1. Sprinkle chicken with curry powder. Heat 2 Tbsp. oil in a large skillet over medium-high heat until hot; add chicken, and sauté 5 minutes or until chicken is browned. Remove from pan.
2. Add remaining 1 Tbsp. oil to pan; heat over medium-high heat. Add bell pepper and garlic; sauté 2 to 3 minutes or until crisp-tender. Return chicken to pan; add coconut milk and next 3 ingredients. Bring to a boil; reduce heat, and simmer 12 minutes, stirring occasionally.
3. Combine cornstarch and water, stirring until smooth. Stir into chicken mixture. Bring to a boil over medium heat; boil, stirring constantly, 1 minute. Serve chicken mixture over basmati rice. Top with accompaniments, if desired.
Head-start Tip: While you’re prepping this recipe, Marianne suggests cutting up twice as much chicken and red pepper and freezing them in plastic bags. Then you’ll have a head start for the next time you prepare the recipe.
MENU IDEA FOR 4
• Curried Chicken with Basmati Rice
• Sliced cucumbers
• Pita bread
GROCERIES NEEDED
Check staples: curry powder, vegetable oil, bottled minced garlic, soy sauce, ground red pepper, cornstarch, large eggs
• 1½ lb. skinned and boned chicken breasts
• 1 red bell pepper
• 1 (13.5-oz.) can coconut milk
• 1 jar mango chutney
• 1 package basmati rice
• Accompaniments: 1 jar dry-roasted peanuts or cashews, 1 bunch green onions, 1 box raisins, 1 small can flaked coconut (optional)
• 2 cucumbers
• 2 (8-inch) pita bread rounds
PER ENTRÉE SERVING: CALORIES 779 (39% from fat); FAT 33.8g (sat 19.8g, mono 5.9g, poly 5.3g); PROTEIN 46g; CARB 72.5g; FIBER 2.6g; CHOL 99mg; IRON 7.1mg; SODIUM 706mg; CALC 43mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Gnocchi with Olive Oil, Tomato, and Parmesan
Prep: 5 min.
Cook: 14 min.
Makes 4 servings
“If I didn’t know better I’d think my kids were Italian. They’re crazy about sauce-laden dishes like lasagna and pizza. This recipe gave them a taste of the fresher side of Italian food. If we have sage in our herb garden, I use it. Otherwise, I just leave it out and it’s just as good.”
—Lissy B., Boulder, CO
1 (32-oz.) container chicken broth
1 (16-oz.) package vacuum-packed gnocchi
2 Tbsp. olive oil
1 Tbsp. bottled minced garlic
10 to 12 fresh sage leaves (optional)
4 plum tomatoes, chopped
½ tsp. pepper
¼ tsp. salt
½ cup shredded Parmesan cheese
1. Place broth in a Dutch oven; add enough water to equal the amount necessary to cook gnocchi according to package directions. Prepare gnocchi as directed. Drain, reserving ¼ cup cooking liquid.
2. Heat oil in a small skillet over medium heat. Add garlic and sage, if desired; cook 2 to 3 minutes or until fragrant and sage leaves are crisp. Remove leaves, and drain on paper towels; set leaves aside. Reserve olive oil mixture in skillet.
3. In a large bowl, combine gnocchi, reserved garlic oil, reserved ¼ cup cooking liquid, tomato, pepper, and salt; toss to coat. Sprinkle with cheese and sage leaves.
Ingredient Note: Gnocchi (pronounced NYOH-kee) is a small dumpling made from potatoes, flour, and eggs. It’s shelf-stable and cooks quickly. Chances are if your kids like pasta, they’ll like this Italian specialty.
MENU IDEA FOR 4
• Gnocchi with Olive Oil, Tomato, and Parmesan
• Steamed asparagus
• Italian bread
GROCERIES NEEDED
Check staples: olive oil, bottled minced garlic, pepper, salt, shredded Parmesan cheese
• 1 (32-oz.) container chicken broth
• 1 (16-oz.) package vacuum-packed gnocchi (we tested with Ferrara)
• 1 bunch fresh sage (optional)
• 4 plum tomatoes
• 1 lb. fresh asparagus
• 1 loaf Italian bread
PER ENTRÉE SERVING: CALORIES 309 (31% from fat); FAT 10.6g (sat 2.7g, mono 5.8g, poly 0.9g); PROTEIN 8.4g; CARB 45.2g; FIBER 2.3g; CHOL 8.4mg; IRON 1.2mg; SODIUM 909mg; CALC 133mg
GREAT NEW FLAVORS: BEST IN THE WORLD
Kung Pao Chicken
Prep: 9 min.
Cook: 10 min.
Makes 4 servings
This is a tamer version of a traditional fiery Szechuan dish. Increase the ginger and red pepper if your family prefers heat, or eliminate them completely for a simple chicken and broccoli stir-fry.
1 Tbsp. canola or vegetable oil, divided
4 cups broccoli florets
1 tsp. bottled ground fresh ginger, divided
2 Tbsp. water
1 lb. skinned and boned chicken breasts, cut into ¼-inch strips
¼ tsp. dried crushed red pepper
½ cup chicken broth
2 Tbsp. rice wine vinegar
2 Tbsp. soy sauce
2 Tbsp. hoisin sauce
2 tsp. bottled minced garlic
1 tsp. cornstarch
2 Tbsp. coarsely chopped salted peanuts
1. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add broccoli and ½ tsp. ginger to pan; sauté 1 minute. Add 2 Tbsp. water. Cover and cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.
2. Heat remaining 2 tsp. oil in pan; add remaining ½ tsp. ginger, chicken, and crushed red pepper. Cook 4 minutes or until chicken is lightly browned, stirring often.
3. Whisk together broth and next 5 ingredients in a small bowl. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.
Table Talk: In Asian cultures, most children eat with chopsticks by the age of three. Just as we have small forks and spoons designed for toddlers, chopsticks come in training varieties, too. They’re shorter and often hinged to keep them in line.
MENU IDEA FOR 4
• Kung Pao Chicken
• Rice
• Cucumber-tomato salad
GROCERIES NEEDED
Check staples: canola or vegetable oil, bottled ground fresh ginger, dried crushed red pepper, soy sauce, hoisin sauce, bottled minced garlic, cornstarch, salad dressing
• 3 broccoli crowns
• 1 lb. skinned and boned chicken breasts
• 1 (14-oz.) can chicken broth
• 1 small bottle rice wine vinegar
• 1 jar salted peanuts
• 1 package rice
• 2 tomatoes
• 2 cucumbers
PER ENTRÉE SERVING: CALORIES 248 (31% from fat); FAT 8.6g (sat 1.4g, mono 2.5g, poly 1.6g); PROTEIN 31g; CARB 9.6g; FIBER 2.7g; CHOL 67mg; IRON 1.6mg; SODIUM 913mg; CALC 50mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Beef Fillets with Blue Cheese Butter
Prep: 5 min.
Cook: 8 min.
Makes 4 servings
This recipe and the following nine recipes are all about options to suit every member of the family. You’ll serve part of each recipe plain and simple while the rest is embellished for the grown-ups with more adult-friendly ingredients. In this case, a simple tenderloin fillet is served unadorned for the youngsters and topped with a sophisticated Blue Cheese Butter for the grown-ups.
4 (4-oz.) beef tenderloin fillets (about 1 inch thick)
½ tsp. salt
½ tsp. pepper
½ cup butter, softened
¼ cup crumbled blue cheese
2 Tbsp. chopped fresh or frozen chives
Olive oil cooking spray
1. Sprinkle fillets evenly with salt and pepper. Let stand at room temperature.
2. Meanwhile, combine butter, blue cheese, and chives a small bowl; stir using a wooden spoon until blended. Cover and chill.
3. Place a large nonstick skillet over medium-high heat until hot. Pat fillets dry with paper towels, and coat both sides with cooking spray. Add fillets to pan; cook 3 to 4 minutes on each side or until desired degree of doneness. For grown-up servings, top 2 fillets with 1 Tbsp. each of Blue Cheese Butter. For plain servings, serve fillets without Blue Cheese Butter.
Leftover Note: Christine H., of Danville, CA, suggests spooning the leftover Blue Cheese Butter into 1 Tbsp. portions in a single layer on a large plate. Freeze until firm; then transfer to an airtight container, and freeze up to 1 month. Use the butter again to prepare this recipe or to season your favorite steamed vegetables.
MENU IDEA FOR 4
• Beef Fillets with Blue Cheese Butter
• Steamed asparagus
• Crusty French rolls
GROCERIES NEEDED
Check staples: salt, pepper, butter, olive oil cooking spray
• 4 (4-oz.) beef tenderloin fillets (about 1 inch thick)
• 1 (4-oz.) package crumbled blue cheese
• 1 bunch fresh chives or 1 container frozen chopped chives
• 1 lb. fresh asparagus
• Crusty French rolls
PER GROWN-UP ENTRÉE SERVING: CALORIES 327 (70% from fat); FAT 25.6g (sat 11.5g, mono 10.1g, poly 1g); PROTEIN 22.7g; CARB 0.2g; FIBER 0.1g; CHOL 88mg; IRON 1.7mg; SODIUM 403mg; CALC 38mg
PER PLAIN ENTRÉE SERVING: CALORIES 281 (66% from fat); FAT 20.6g (sat 8.3g, mono 8.8g, poly 0.8g); PROTEIN 22.3g; CARB 0.2g; FIBER 0.1g; CHOL 75mg; IRON 1.7mg; SODIUM 348mg; CALC 27mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Spaghetti and Meatballs Puttanesca
Prep: 5 min.
Cook: 12 min.
Makes 4 servings
“This basic kids’ recipe uses meatballs, a simple jarred marinara, and pasta, and I find that a little boring. Adding a few robust ingredients like capers, anchovy paste, and crushed red pepper to my portion makes me feel like I’m eating from the adult menu.”
—Lynda M., Aurora, IL
8 oz. spaghetti, uncooked
32 Italian-style frozen, precooked meatballs, divided
1 (26-oz.) jar fire-roasted tomato garlic pasta sauce, divided
2 Tbsp. coarsely chopped kalamata olives
1 Tbsp. capers
2 tsp. anchovy paste
1 tsp. bottled minced garlic
½ tsp. dried crushed red pepper
½ tsp. dried basil
1 lemon wedge, seeded
Shredded Parmesan cheese (optional)
1. Cook spaghetti according to package directions; drain.
2. Meanwhile, combine half the meatballs, two-thirds of the pasta sauce, and next 6 ingredients in a medium saucepan. Squeeze juice from lemon wedge into sauce; bring to a boil. Reduce heat, and simmer 10 minutes, stirring occasionally.
3. Combine remaining meatballs and pasta sauce in a glass bowl. Cover with plastic wrap; fold back a small edge to allow steam to escape. Microwave at HIGH 1½ minutes or until hot.
4. To serve, divide spaghetti evenly among 4 serving plates. For plain servings, spoon microwaved sauce over 2 portions. For grown-up servings, spoon seasoned sauce over remaining 2 portions. Sprinkle all 4 portions with Parmesan cheese, if desired.
Shopping Note: Anchovy paste is typically located near canned tuna and anchovies. After opening, store it in the refrigerator up to 6 months.
MENU IDEA FOR 4
• Spaghetti and Meatballs Puttanesca
• Caesar salad
GROCERIES NEEDED
Check staples: bottled minced garlic, dried crushed red pepper, dried basil, shredded Parmesan cheese
• 1 (8-oz.) package spaghetti
• 32 Italian-style frozen, precooked meatballs
• 1 (26-oz.) jar fire-roasted tomato garlic pasta sauce (we tested with Classico)
• 1 small jar kalamata olives
• 1 small jar capers
• 1 tube anchovy paste
• 1 lemon
• 1 (15-oz.) package complete Caesar salad kit
PER GROWN-UP ENTRÉE SERVING: CALORIES 725 (46% from fat); FAT 36.9g (sat 12.6g, mono 2.1g, poly 0.9g); PROTEIN 34.5g; CARB 69g; FIBER 12.1g; CHOL 73mg; IRON 6mg; SODIUM 2549mg; CALC 212mg
PER PLAIN ENTRÉE SERVING: CALORIES 616 (48% from fat); FAT 32.6g (sat 12.1g, mono 0.1g, poly 0.4g); PROTEIN 30g; CARB 57.3g; FIBER 9.7g; CHOL 67mg; IRON 4.6mg; SODIUM 1620mg; CALC 124mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Honey Brats with Sweet-and-Spicy Slaw
Prep: 8 min.
Cook: 26 min.
Makes 5 servings
The younger ones may prefer a no-frills brat with just ketchup and mustard. Add the slaw for those who want theirs dressed all the way.
1 (19.76-oz.) package bratwurst
1 large onion, halved and thinly sliced
1 (10-oz.) package shredded angel hair coleslaw mix
2 tsp. caraway seeds
2 cups apple cider
½ cup Thousand Island dressing
2 Tbsp. deli mustard with grated horseradish
1 Tbsp. honey
Vegetable cooking spray
5 whole wheat or white pita rollups or hot dog buns
1. Pierce each brat with a fork, and place in a large saucepan. Top with onion and coleslaw mix; sprinkle with caraway seeds. Pour apple cider over cabbage mixture; bring to a boil. Cover, reduce heat to medium, and cook 20 minutes or until cabbage is tender. Remove brats, and set aside.
2. Drain cabbage mixture well, reserving 2 Tbsp. cooking liquid. Discard remaining cooking liquid. Combine cabbage mixture, reserved cooking liquid, and Thousand Island dressing in a large bowl; toss to coat. Cover and chill.
3. Combine mustard and honey in a small bowl; set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add brats to pan; cook about 6 minutes or until golden brown on all sides, turning often and basting with honey mixture. For grown-up servings, place 1 brat in a pita rollup with ⅓ cup slaw. For plain servings, serve brats in pita rollups without the slaw.
MENU IDEA FOR 5
• Honey Brats with Sweet-and-Spicy Slaw
• Potato chips
GROCERIES NEEDED
Check staples: caraway seeds, honey, vegetable cooking spray, ketchup, mustard
• 1 (19.76-oz.) package bratwurst (we tested with Johnsonville)
• 1 large onion
• 1 (10-oz.) package shredded angel hair coleslaw mix
• 2 cups apple cider
• 1 bottle Thousand Island dressing
• 1 small jar deli mustard with grated horseradish
• 5 whole wheat or white pita rollups or hot dog buns
• Potato chips
PER GROWN-UP ENTRÉE SERVING: CALORIES 542 (59% from fat); FAT 35.7g (sat 10.8g, mono 3.3g, poly 4.4g); PROTEIN 18.8g; CARB 35.2g; FIBER 3.2g; CHOL 71mg; IRON 2.5mg; SODIUM 1284mg; CALC 66mg
PER PLAIN ENTRÉE SERVING: CALORIES 434 (58% from fat); FAT 28.1g (sat 9.8g, mono 1.6g, poly 0.5g); PROTEIN 17.6g; CARB 25.6g; FIBER 1.3g; CHOL 65mg; IRON 2.1mg; SODIUM 1089mg; CALC 51mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Crisp Orange Roughy with Tropical Salsa
Prep: 14 min.
Cook: 20 min.
Makes 4 servings
Jan P., of Ponte Vedra Beach, FL, thought her son would like the plain serving of fish with just a crispy cornflake coating. And he did. A simple tropical salsa dressed it up for the more trendy expectations of the parents.
½ cup coarsely chopped fresh pineapple
½ cup coarsely chopped fresh mango
2 Tbsp. chopped green onions
1 Tbsp. light brown sugar
1 Tbsp. fresh lime juice
1 Tbsp. olive oil
¼ tsp. salt
⅛ tsp. dried crushed red pepper
2 Tbsp. mayonnaise
1 Tbsp. Dijon mustard
4 (6-oz.) orange roughy or other white fish fillets
2 cups cornflakes cereal, coarsely crushed (1 cup crushed)
1. Combine first 8 ingredients in a medium bowl; cover salsa, and chill.
2. Preheat oven to 400°. Combine mayonnaise and mustard in a small bowl; brush evenly over both sides of each fish fillet. Coat fillets with crushed cereal.
3. Heat a well-greased jellyroll pan in oven 5 minutes. Remove pan from oven; place fish several inches apart on hot pan. Bake at 400° for 15 minutes or until fish flakes with a fork. For grown-up servings, fish fillet top each with ¼ cup salsa. For plain servings, serve fillets without salsa.
MENU IDEA FOR 4
• Crisp Orange Roughy with Tropical Salsa
• Steamed snow peas
GROCERIES NEEDED
Check staples: light brown sugar, olive oil, salt, dried crushed red pepper, mayonnaise, Dijon mustard
• 1 peeled and cored fresh pineapple
• 1 fresh mango
• 1 bunch green onions
• 1 lime
• 4 (6-oz.) orange roughy or other white fish fillets
• 1 box cornflakes cereal
• 1 lb. fresh snow peas or 2 (6-oz.) packages frozen snow peas
PER GROWN-UP ENTRÉE SERVING: CALORIES 276 (33% from fat); FAT 10.2g (sat 1.3g, mono 2.9g, poly 0.6g); PROTEIN 28.8g; CARB 16.8g; FIBER 1g; CHOL 105mg; IRON 4.6mg; SODIUM 431mg; CALC 25mg
PER PLAIN ENTRÉE SERVING: CALORIES 213 (29% from fat); FAT 6.8g (sat 0.8g, mono 0.4g, poly 0.2g); PROTEIN 28.5g; CARB 8.1g; FIBER 0.2g; CHOL 105mg; IRON 4.4mg; SODIUM 283mg; CALC 16mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Egg Noodles in Cream Sauce with Asiago
Prep: 8 min.
Cook: 15 min.
Makes 4 servings
These noodles are divided just before serving: two servings are left plain for picky palates, while the others are daringly dressed with shiitake mushrooms and Asiago cheese.
3 qt. water
1 Tbsp. chicken bouillon granules
1 (8-oz.) package wide egg noodles
2½ cups whipping cream
¼ cup dry white wine or chicken broth
½ tsp. salt
4 oz. sliced shiitake mushrooms
¾ cup frozen sweet peas
2 Tbsp. olive oil
1 Tbsp. grated Parmesan cheese
½ cup grated Asiago cheese
¼ tsp. ground white pepper
1. Combine water and chicken bouillon granules in a Dutch oven; bring to a boil. Add noodles, and cook according to package directions. Drain and return to Dutch oven.
2. Meanwhile, combine whipping cream, wine, and salt in a large saucepan; cook over medium-high heat 5 minutes or until reduced to 2 cups.
3. Sauté mushrooms and peas in hot olive oil in a large skillet over medium-high heat 5 minutes or until mushrooms are tender.
4. Pour cream mixture over noodles; toss to coat. To serve, divide noodle mixture evenly among 4 serving plates. For plain servings, top 2 portions with Parmesan cheese. For grown-up servings, top remaining 2 portions with mushroom mixture, Asiago cheese, and white pepper. Stir gently to blend.
MENU IDEA FOR 4
• Egg Noodles in Cream Sauce with Asiago
• Spinach salad
GROCERIES NEEDED
Check staples: chicken bouillon granules, salt, olive oil, grated Parmesan cheese, white pepper, salad dressing
• 1 (8-oz.) package wide egg noodles
• 1 qt. whipping cream
• 1 bottle dry white wine or 1 (14-oz.) can chicken broth
• 4 oz. shiitake mushrooms
• 1 package frozen sweet peas
• ½ cup grated Asiago cheese
• 1 (12-oz.) package fresh spinach
PER GROWN-UP ENTRÉE SERVING: CALORIES 976 (68% from fat); FAT 73.8g (sat 37.3g, mono 27.6g, poly 2.5g); PROTEIN 17.6g; CARB 56.8g; FIBER 4.6g; CHOL 265mg; IRON 3.8mg; SODIUM 915mg; CALC 390mg
PER PLAIN ENTRÉE SERVING: CALORIES 703 (69% from fat); FAT 53.6g (sat 31g, mono 16g, poly 0.8g); PROTEIN 7.3g; CARB 45.3g; FIBER 1.7g; CHOL 242mg; IRON 2.1mg; SODIUM 794mg; CALC 146mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Have-It-Your-Way Pizza
Prep: 12 min.
Cook: 13 min.
Makes 4 servings
Here’s a pizza that delivers just what the kids want on half the crust—a thin layer of pizza sauce and lots of gooey cheese. There are lots of extras on the other side for more adventurous palates.
2 tsp. olive oil
½ (24-oz.) package refrigerated pizza crusts
2 plum tomatoes
8 pitted kalamata or other ripe olives
¼ small red onion
⅔ cup pizza sauce
2 oz. crumbled feta cheese with basil and sun-dried tomato
1 cup (4 oz.) shredded Cheddar-mozzarella cheese blend
1. Preheat oven to 425°. Brush oil over pizza crust; place on an ungreased baking sheet. Bake at 425° for 5 minutes.
2. Meanwhile, thinly slice tomatoes, halve olives, and thinly slice onion.
3. Remove crust from oven; spread pizza sauce over pizza crust, leaving a 1-inch margin. Arrange tomato, olives, and onion over half of pizza; sprinkle with feta cheese. Sprinkle Cheddar-mozzarella cheese over remaining half of pizza.
4. Bake at 425° for 8 minutes or just until cheese melts.
MENU IDEA FOR 4
• Have-It-Your-Way Pizza
• BLT Caesar salad
GROCERIES NEEDED
Check staples: olive oil
• 1 (24-oz.) package refrigerated pizza crusts (we tested with Mama Mary’s)
• 2 plum tomatoes
• 8 kalamata olives
• 1 small red onion
• 1 jar pizza sauce (we tested with Ragú)
• 2 oz. crumbled feta cheese with basil and sun-dried tomato
• 1 cup (4 oz.) shredded Cheddar-mozzarella cheese blend
• 1 (8-oz.) package complete BLT Caesar salad kit (such as Fresh Express)
PER GROWN-UP ENTRÉE SERVING: CALORIES 405 (39% from fat); FAT 17.4g (sat 5.2g, mono 4.7g, poly 0.8g); PROTEIN 14g; CARB 49.2g; FIBER 3.6g; CHOL 21mg; IRON 2.8mg; SODIUM 1222mg; CALC 113mg
PER PLAIN ENTRÉE SERVING: CALORIES 445 (38% from fat); FAT 18.6g (sat 8.9g, mono 1.6g, poly 0.2g); PROTEIN 22.1g; CARB 44.8g; FIBER 2.6g; CHOL 40mg; IRON 2.5mg; SODIUM 1037mg; CALC 500mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Hot-or-Not Skillet Chops
Prep: 13 min.
Cook: 23 min.
Makes 6 servings
If the grown-ups like spicy foods while the kids prefer less heat, try this recipe. Serve 2 chops plain, and coat the others with the sweet, spicy glaze.
1 (7-oz.) can chipotle peppers in adobo sauce
6 (½-inch-thick) boneless pork chops (about 1½ lb.)
1 tsp. garlic salt
¼ tsp. pepper
⅓ cup all-purpose flour
3 Tbsp. vegetable oil, divided
1½ cups vertically sliced onion
1 cup chicken broth, divided
¼ cup honey
1. Remove 1 pepper from can; finely chop, and set aside. Measure 2 Tbsp. sauce from can; set aside. Reserve remaining peppers and sauce for other uses.
2. Sprinkle chops with garlic salt and pepper; dredge in flour, shaking off excess. Heat 1 Tbsp. oil in a large skillet over medium-high heat; add 3 chops, and cook 2 minutes on each side or until browned. Remove from pan; keep warm. Repeat with 1 Tbsp. oil and remaining chops.
3. Heat remaining 1 Tbsp. oil in pan; sauté onion in hot oil until lightly browned. Add ½ cup broth, stirring to loosen browned bits from pan; cook 2 minutes. Return chops to pan; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until done. Remove chops; keep warm.
4. Add chopped chipotle pepper, adobo sauce, remaining ½ cup broth, and honey to pan. Bring to a boil; cook 5 minutes or until thickened. For grown-up servings, spoon 2 Tbsp. chipotle mixture over 2 chops. For plain servings, serve chops without chipotle mixture.
MENU IDEA FOR 6
• Hot-or-Not Skillet Chops
• Basmati rice
• Roasted red plum halves
GROCERIES NEEDED
Check staples: garlic salt, pepper, all-purpose flour, vegetable oil, honey, butter
• 1 (7-oz.) can chipotle peppers in adobo sauce
• 6 (½-inch-thick) boneless pork chops (about 1½ lb.)
• 1 medium onion
• 1 (14-oz.) can chicken broth
• 1 package basmati rice
• 6 red plums
PER GROWN-UP ENTRÉE SERVING: CALORIES 296 (45% from fat); FAT 14.7g (sat 4.5g, mono 6.7g, poly 2g); PROTEIN 25.4g; CARB 15.1g; FIBER 0.6g; CHOL 71mg; IRON 1.1mg; SODIUM 1,175mg; CALC 40mg
PER PLAIN ENTRÉE SERVING: CALORIES 239 (51% from fat); FAT 13.5g (sat 4.3g, mono 6g, poly 1.9g); PROTEIN 24.8g; CARB 3g; FIBER 0.1g; CHOL 70mg; IRON 0.9mg; SODIUM 209mg; CALC 29mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Stuffed Tex-Mex Burgers
Prep: 30 min.
Cook: 10 min.
Makes 6 servings
The kiddos will devour these cheese-filled burgers with the condiments of their choice, while the adults can dress them with an added kick from the jalapeño mayonnaise and guacamole.
½ cup mayonnaise
2 Tbsp. chopped fresh cilantro
1 Tbsp. fresh lime juice
½ jalapeño pepper, seeded and finely minced
⅛ tsp. pepper
1½ lb. ground chuck
2 Tbsp. grated onion
½ tsp. salt
6 (.8-oz.) slices Cheddar cheese
6 (1.5-oz.) hamburger buns, split and toasted
1 (8-oz.) package refrigerated guacamole
Toppings: shredded lettuce, tomato slices (optional)
1. Process first 5 ingredients in a food processor or blender until smooth; chill.
2. Preheat grill to medium-high (350° to 400°). Combine ground chuck, onion, and salt; shape into 12 (4-inch) patties. Fold cheese slices into quarters; top 6 patties with a folded cheese slice. Cover cheese with remaining 6 patties, pressing to seal edges.
3. Grill patties, covered with grill lid, over medium-high heat 5 minutes on each side or until done. For grown-up servings, serve burgers on buns with 2 Tbsp. guacamole, 1 Tbsp. mayonnaise mixture, and desired toppings. For plain servings, serve burgers on buns without guacamole and mayonnaise mixture.
Preparation Note: Romana F., from Laytonsville, MD, makes uniform hamburger patties quickly with a biscuit or cookie cutter. For this recipe, she divides the meat mixture into 12 equal portions on a piece of wax paper or aluminum foil. She then places each portion of meat into the cutter and presses it into a patty. Her kids like to join in on the patty making, too.
MENU IDEA FOR 6
• Stuffed Tex-Mex Burgers
• Tortilla chips with salsa or bean dip
GROCERIES NEEDED
Check staples: mayonnaise, pepper, salt
• 1 bunch fresh cilantro
• 1 lime
• 1 jalapeño pepper
• 1½ lb. ground chuck
• 1 small onion
• 6 (.8-oz.) slices Cheddar cheese
• 6 (1.5-oz.) hamburger buns
• 1 (8-oz.) package refrigerated guacamole (we tested with Avo Classic)
• 1 head leaf lettuce
• 1 medium tomato
• 1 bag tortilla chips
• 1 jar salsa or bean dip
PER GROWN-UP ENTRÉE SERVING: CALORIES 629 (65% from fat); FAT 45.6g (sat 16g, mono 12.5g, poly 1.7g); PROTEIN 29.7g; CARB 23.5g; FIBER 2g; CHOL 109mg; IRON 3.9mg; SODIUM 776mg; CALC 249mg
PER PLAIN ENTRÉE SERVING: CALORIES 499 (58% from fat); FAT 32g (sat 14g, mono 12.5g, poly 1.6g); PROTEIN 29.2g; CARB 21.7g; FIBER 0.9g; CHOL 104mg; IRON 3.8mg; SODIUM 612mg; CALC 243mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Chicken Alfredo with Dried Tomatoes and Spinach
Prep: 15 min.
Cook: 20 min.
Makes 4 servings
“I liked this recipe because it was easy, the kids liked their simple portions, and ours was jazzed up with spinach and dried tomatoes.”
—Sarah V., Cypress, TX
8 oz. uncooked fettuccine
1 (1.6-oz.) package Alfredo sauce mix
1½ cups milk
1 Tbsp. butter or margarine
¼ tsp. pepper
⅛ tsp. ground nutmeg (optional)
2 (6-oz.) packages refrigerated grilled chicken breast strips
1 oz. piece Parmesan cheese, shaved
½ cup thinly sliced fresh baby spinach
⅓ cup oil-packed dried tomatoes, thinly sliced
1. Cook fettuccine according to package directions; drain.
2. Meanwhile, whisk together Alfredo sauce mix and milk in a large saucepan; add butter. Bring to a boil over medium-high heat, whisking often. Reduce heat, and simmer 2 minutes. Stir in pepper and nutmeg, if desired. Combine sauce, chicken strips, and hot cooked pasta in a large bowl; toss well.
3. For plain servings, spoon half of pasta mixture evenly onto 2 serving plates; top with half of Parmesan cheese. For grown-up servings, add spinach and dried tomatoes to remaining pasta mixture; stir gently to blend. Spoon evenly onto 2 serving plates, and top with remaining Parmesan cheese.
MENU IDEA FOR 4
• Chicken Alfredo with Dried Tomatoes and Spinach
• Italian bread
GROCERIES NEEDED
Check staples: milk, butter, pepper, ground nutmeg (optional)
• 8 oz. uncooked fettuccine
• 1 (1.6-oz.) package Alfredo sauce mix (we tested with Knorr)
• 2 (6-oz.) packages refrigerated grilled chicken breast strips (we tested with Tyson)
• 1 small wedge Parmesan cheese
• 1 small bag fresh baby spinach
• 1 small jar oil-packed dried tomatoes
• Italian bread
PER GROWN-UP ENTRÉE SERVING: CALORIES 515 (29% from fat); FAT 16.5g (sat 7.1g, mono 3.7g, poly 0.8g); PROTEIN 35.3g; CARB 58g; FIBER 3.2g; CHOL 81mg; IRON 3.4mg; SODIUM 1811mg; CALC 222mg
PER PLAIN ENTRÉE SERVING: CALORIES 474 (26% from fat); FAT 13.9g (sat 6.7g, mono 2.1g, poly 0.4g); PROTEIN 34.2g; CARB 53g; FIBER 1.8g; CHOL 81mg; IRON 2.7mg; SODIUM 1752mg; CALC 209mg
GREAT NEW FLAVORS: ANYWAY YOU LIKE IT
Grilled Mahi Mahi with Avocado Butter
Prep: 13 min.
Cook: 10 min.
Other: 1 hr.
Makes 4 servings
Kids think this fish tastes great all by itself, and grown-ups love it slathered with the Avocado Butter. You might want to try expanding the kids’ taste buds and top their fish with a small amount of Avocado Butter. Jenn D., of Firestone, CO, tried it and her 5-year-old loved it!
4 (6-oz.) mahi mahi fillets
2 Tbsp. olive oil
2 Tbsp. soy sauce
½ tsp. grated lime rind
¼ cup fresh lime juice, divided
1 tsp. bottled minced garlic, divided
¼ cup butter, softened
¼ cup mashed ripe avocado
1 Tbsp. chopped fresh cilantro
¼ tsp. salt
⅛ tsp. ground red pepper
Garnish: lime wedges
1. Place fillets in a large zip-top freezer bag; add oil, soy sauce, lime rind, 3 Tbsp. lime juice, and ½ tsp. garlic. Seal and chill 1 hour, turning occasionally.
2. Preheat grill to medium-high (350° to 400°). Whisk together butter, avocado, cilantro, remaining 1 Tbsp. fresh lime juice, remaining ½ tsp garlic, salt, and red pepper until well blended.
3. Remove fish from marinade, discarding marinade. Grill fish, covered with grill lid, over medium-high heat 4 to 5 minutes on each side or until fish flakes with a fork. For grown-up servings, spoon 1 Tbsp. Avocado Butter over 2 fish fillets. For plain servings, serve remaining 2 fillets without Avocado Butter. Garnish, if desired.
Leftover Note: Use remaining Avocado Butter on other entrées and vegetables.
Side Dish Note: Cherry tomato kabobs are quick, nutritious, and add color to the plate. Soak wooden skewers in water 30 minutes, and drain. Thread cherry tomatoes onto skewers, and grill alongside fish about 6 minutes or until barely charred and hot, turning frequently.
MENU IDEA FOR 4
• Grilled Mahi Mahi with Avocado Butter
• Grilled cherry tomato kabobs
GROCERIES NEEDED
Check staples: olive oil, soy sauce, bottled minced garlic, butter, salt, ground red pepper, wooden skewers
• 4 (6-oz.) mahi mahi fillets
• 4 limes
• 1 ripe avocado
• 1 bunch fresh cilantro
• 1 pt. cherry tomatoes
PER GROWN-UP ENTRÉE SERVING: CALORIES 230 (40% from fat); FAT 10.1g (sat 3.8g, mono 4.4g, poly 0.9g); PROTEIN 32.2g; CARB 1.1g; FIBER 0.3g; CHOL 136mg; IRON 2mg; SODIUM 471mg; CALC 29mg
PER PLAIN ENTRÉE SERVING: CALORIES 180 (23% from fat); FAT 4.6g (sat 0.8g, mono 2.7g, poly 0.6g); PROTEIN 32g; CARB 0.6g; FIBER 0g; CHOL 124mg; IRON 2mg; SODIUM 380mg; CALC 27mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Pecan Chicken with Cream Sauce
Prep: 16 min.
Cook: 12 min.
Makes 4 servings
You’d be surprised how many kids have sophisticated taste buds. This recipe and those that follow get high fives from our own adventurous young taste testers. They loved the nutty crunch and rich cream sauce in this recipe.
¾ cup pecan halves
½ cup fine, dry breadcrumbs
4 (6-oz.) skinned and boned chicken breasts
¼ tsp. salt
¼ tsp. pepper
2 Tbsp. butter or margarine, melted
2 Tbsp. Dijon mustard, divided
3 Tbsp. vegetable oil
¼ cup whipping cream
¼ cup chicken broth
1. Process pecans in a food processor or blender until finely ground. Combine ground pecans and breadcrumbs in a shallow dish; set aside.
2. Sprinkle chicken with salt and pepper. Stir together butter and 1 Tbsp. mustard in a bowl. Brush each chicken breast with mustard mixture; dredge in pecan mixture.
3. Heat oil in a large skillet over medium heat until hot; cook chicken 4 minutes on each side or until done. Remove chicken from pan; keep warm. Add whipping cream, broth, and remaining 1 Tbsp. mustard to drippings in pan; cook 4 minutes, stirring constantly, until sauce thickens. Serve sauce over chicken.
Equipment Tip: A mini-food processor is just the right size to grind the small amount of pecans in step 1.
MENU IDEA FOR 4
• Pecan Chicken with Cream Sauce
• Mashed sweet potatoes
• Steamed asparagus
GROCERIES NEEDED
Check staples: fine, dry breadcrumbs; salt; pepper; butter; Dijon mustard; vegetable oil
• ¾ cup pecan halves
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (8-oz.) container whipping cream
• 1 (14-oz.) can chicken broth
• 1 (24-oz.) package refrigerated mashed sweet potatoes (such as Simply Potatoes)
• 1 lb. fresh asparagus
PER ENTRÉE SERVING: CALORIES 573 (61% from fat); FAT 38.7g (sat 9.7g, mono 16.4g, poly 9.8g); PROTEIN 43.1g; CARB 13.7g; FIBER 2.6g; CHOL 134mg; IRON 2.4mg; SODIUM 594mg; CALC 70mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Hearty Butternut Squash and Bacon Soup
Prep: 15 min.
Cook: 50 min.
Makes 9 cups
“My entire family loves butternut squash. It has a sweet, buttery flavor and thickens soup similar to potatoes. As you might guess by its deep-orange color, it’s a great source of beta-carotene.”
—Kathy C., San Marcos, CA
1 medium butternut squash (about 2 lb.)
3 Tbsp. butter or margarine
1 medium leek or large sweet onion, sliced
½ tsp. dried thyme
2 (14-oz.) cans chicken broth
¼ tsp. salt
¼ tsp. pepper
Toppings: crumbled bacon, sour cream
Garnish: fresh thyme
1. Cut squash in half lengthwise; discard seeds. Place squash, cut sides down, in a microwave-safe dish. Microwave at HIGH 7 to 10 minutes or until tender; cool. Scoop out pulp, discarding shells.
2. Melt butter in a large Dutch oven over medium heat; add leek and thyme. Cook, stirring occasionally, 15 minutes or until caramel-colored and tender. Add squash pulp and chicken broth; bring to a boil. Reduce heat, and simmer 10 minutes, stirring often. Remove from heat; cool.
3. Process squash mixture in a blender until smooth, stopping to scrape down sides. Return to Dutch oven; stir in salt and pepper. Cook 5 minutes or until thoroughly heated. Serve with bacon and sour cream. Garnish, if desired.
Squash Note: Here’s a simple way to halve a butternut squash. Make a shallow lengthwise cut in the skin with a sharp knife. Place the blade of a chef’s knife in the shallow cut and tap the knife blade with a mallet until the squash is cut through.
MENU IDEA FOR 6
• Hearty Butternut Squash and Bacon Soup
• Grilled cheese sandwich
• Pears
GROCERIES NEEDED
Check staples: butter, dried thyme, salt, pepper
• 1 medium butternut squash (about 2 lb.)
• 1 medium leek or large sweet onion
• 2 (14-oz.) cans chicken broth
• 3 fully cooked bacon slices
• 1 (8-oz.) container sour cream
• 1 bunch fresh thyme (optional)
• 1 loaf sandwich bread
• 1 package Cheddar cheese slices
• 6 medium pears
PER 1½ CUPS SOUP: CALORIES 173 (50% from fat); FAT 9.6g (sat 4.9g, mono 1.8g, poly 0.3g); PROTEIN 4.5g; CARB 18.4g; FIBER 2.9g; CHOL 28mg; IRON 1.3mg; SODIUM 1076mg; CALCIUM 79mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Three-Cheese Chicken Penne
Prep: 20 min.
Cook: 32 min.
Makes 8 servings
Most kids won’t even blink at the sight of spinach when it’s smothered in a cheesy sauce. You’ll be happy to know this is markedly lower in fat than a traditional pasta and cheese dish.
8 oz. penne (tube-shaped pasta), uncooked
1 tsp. olive oil
Vegetable cooking spray
1 (8-oz.) package sliced fresh mushrooms
1 small onion, chopped
1 small red bell pepper, chopped
3 cups chopped fresh spinach
1 Tbsp. chopped fresh oregano or 1 tsp. dried oregano
¼ tsp. pepper
1 (16-oz.) container cottage cheese
2 cups shredded roasted chicken
1 cup (4 oz.) shredded sharp Cheddar cheese, divided
½ cup grated Parmesan cheese, divided
½ cup milk
1 (10¾-oz.) can cream of chicken soup, undiluted
1. Cook pasta according to package directions; drain.
2. Preheat oven to 425°. Heat olive oil in a large skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and pepper; sauté 3 minutes or just until spinach wilts. Set aside.
3. Place cottage cheese in a food processor; process until very smooth. Combine cottage cheese, spinach mixture, cooked pasta, chicken, ¾ cup Cheddar cheese, ¼ cup Parmesan cheese, milk, and soup in a large bowl; stir until well blended. Spoon mixture into a 2-qt. baking dish coated with cooking spray. Sprinkle with remaining Cheddar and Parmesan cheeses. Bake at 425° for 25 minutes or until lightly browned and bubbly.
Container Note: Bake the pasta mixture in eight 8-oz. ramekins, if desired; bake for only 15 minutes.
MENU IDEA FOR 8
• Three-Cheese Chicken Penne
• Sliced tomatoes
GROCERIES NEEDED
Check staples: olive oil, vegetable cooking spray, pepper, grated Parmesan cheese, milk
• 8 oz. penne or other tube-shaped pasta
• 1 (8-oz.) package sliced fresh mushrooms
• 1 small onion
• 1 small red bell pepper
• 1 (6-oz.) package fresh spinach
• 1 Tbsp. chopped fresh oregano or 1 tsp. dried oregano
• 1 (16-oz.) container cottage cheese
• 1 rotisserie chicken
• 1 cup (4 oz.) shredded sharp Cheddar cheese
• 1 (10¾-oz.) can cream of chicken soup
• 4 tomatoes
PER ENTRÉE SERVING: CALORIES 356 (34% from fat); FAT 13.4g (sat 6.8g, mono 2.7g, poly 0.6g); PROTEIN 29.4g; CARB 30.5g; FIBER 2.1g; CHOL 61mg; IRON 2mg; SODIUM 824mg; CALC 252mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Sautéed Tilapia with Lemon-Peppercorn Sauce
Prep: 10 min.
Cook: 12 min.
Makes 4 servings
This piquant sauce is perfect over a mild white fish. The freshly squeezed lemon juice brings out the brightest flavor.
1½ cups chicken broth
½ cup fresh lemon juice
1 Tbsp. drained brine-packed green peppercorns, lightly crushed
6 tsp. butter or margarine, divided
2 tsp. vegetable oil
4 (6-oz.) tilapia or sole fillets
½ tsp. salt
½ tsp. pepper
½ cup all-purpose flour
Lemon wedges (optional)
1. Combine first 3 ingredients; set aside.
2. Melt 2 tsp. butter with oil in a large skillet over low heat. While butter melts, sprinkle fish fillets with salt and pepper. Place flour in a shallow dish. Dredge fillets in flour, shaking off excess flour.
3. Increase heat to medium-high; cook the butter and oil mixture 2 minutes or until butter turns golden brown. Add fillets to pan; cook 3 minutes on each side or until fish flakes with a fork. Remove fillets from pan.
4. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to about ½ cup. Remove from heat. Stir in remaining 4 tsp. butter with a whisk. Spoon sauce over fillets. Serve with lemon wedges, if desired.
Ingredient Note: Brine-packed green peppercorns are soft and milder than black or white peppercorns. Find them at your grocer on the same aisle as herbs and spices.
MENU IDEA FOR 4
• Sautéed Tilapia with Lemon-Peppercorn Sauce
• Rice
• Creamed spinach
GROCERIES NEEDED
Check staples: butter, vegetable oil, salt, pepper, all-purpose flour
• 1 (14-oz.) can chicken broth
• 4 lemons
• 1 jar brine-packed green peppercorns
• 4 (6-oz.) tilapia or sole fillets
• 1 (16-oz.) package rice
• 1 (10-oz.) package frozen creamed spinach
PER ENTRÉE SERVING: CALORIES 301 (35% from fat); FAT 11.8g (sat 4.8g, mono 3.3g, poly 1.9g); PROTEIN 36.4g; CARB 12.7g; FIBER 0.7g; CHOL 104mg; IRON 1.6mg; SODIUM 1100mg; CALC 30mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Red Beans and Rice
Prep: 5 min.
Cook: 37 min.
Makes 6 servings
“I’m originally from Louisiana, so this sort of recipe is commonplace in my house. After a full day at school and gymnastics, my 6-year-old daughter is really hungry, and this fills her up!”
—Suzanne O., Universal City, TX
1 Tbsp. olive oil
1 (1-lb.) package spicy or mild smoked turkey or pork sausage, cut into ¼-inch slices
1 large onion, finely chopped
4 (15-oz.) cans New Orleans-style red kidney beans, undrained
1 Tbsp. Cajun seasoning
2 tsp. garlic powder, divided
2 (3.5-oz.) bags boil-in-bag brown rice
2 Tbsp. butter or margarine
Sliced green onions (optional)
1. Heat olive oil in a Dutch oven over medium-high heat. Add sausage and onion; cook 7 minutes, stirring often. Remove from heat, and drain well. Return sausage mixture to Dutch oven; set aside.
2. Using a fork, mash 1 can beans in a small bowl. Add mashed beans and remaining 3 cans beans to sausage mixture. Stir in Cajun seasoning and 1 tsp. garlic powder; bring to a boil, reduce heat, and simmer, uncovered, 28 to 30 minutes, stirring occasionally.
3. Meanwhile, cook rice according to package directions; drain. Add remaining 1 tsp. garlic powder and butter, tossing gently until butter melts. Add rice mixture into bean mixture, stirring until combined. Sprinkle with sliced green onions, if desired.
Flavor Note: Amazingly, many kids, like Suzanne’s, prefer spicy foods. For a mild version of this New Orleans favorite, scale back on the Cajun seasoning and offer bottled hot sauce at the table for those who want to kick up the heat.
MENU IDEA FOR 6
• Red Beans and Rice
• Romaine salad
• French bread
GROCERIES NEEDED
Check staples: olive oil, garlic powder, butter, salad dressing
• 1 (1-lb.) package spicy or mild smoked turkey or pork sausage
• 1 large onion
• 4 (15-oz.) cans New Orleans-style red kidney beans (we tested with Van Camp's New Orleans Style)
• 1 small jar Cajun seasoning
• 2 (3.5-oz.) bags boilin-bag brown rice
• 1 bunch green onions (optional)
• 1 (10-oz.) package romaine lettuce
• French bread
PER ENTRÉE SERVING: CALORIES 507 (24% from fat); FAT 13.6g (sat 5.8g, mono 4.8g, poly 1.9g); PROTEIN 27.5g; CARB 74.2g; FIBER 16.2g; CHOL 50mg; IRON 11.9mg; SODIUM 1982mg; CALC 165mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Fresh Tortellini with Mushrooms and Pancetta
Prep: 8 min.
Cook: 12 min.
Makes 4 servings
Think most kids don’t care for mushrooms? Think again. Budding gourmets love this combination of sautéed mushrooms and cheesy tortellini. Serve it with Italian bread, and encourage everyone to soak up every drop of flavor.
1 (9-oz.) package refrigerated cheese tortellini
3 oz. pancetta or bacon, diced
1 (8-oz.) package sliced fresh mushrooms
1 small onion, chopped
1 tsp. bottled minced garlic
2 cups baby spinach
1 cup chicken broth
½ cup dried tomato bits
¼ tsp. pepper
¼ cup shredded Parmesan cheese
1. Cook pasta according to package directions; drain and place in a large bowl. Keep warm.
2. Meanwhile, heat a large skillet over medium-high heat; add pancetta. Cook 5 minutes or until almost crisp, stirring occasionally; drain. Add mushrooms, onion, and garlic; cook 4 minutes or until onion is tender, stirring often. Add spinach, broth, tomato bits, and pepper. Cook 2 minutes or until spinach wilts, stirring often. Add to pasta, tossing to combine. Divide pasta mixture evenly among 4 bowls. Sprinkle with cheese.
Substitution Note: Pancetta is an Italian bacon cured with salt and spices. If you make the switch to use ordinary bacon, the recipe will look the same but it’ll have a mild smoky flavor.
MENU IDEA FOR 4
• Fresh Tortellini with Mushrooms and Pancetta
• Italian bread
• Lemon granita or Italian ice
GROCERIES NEEDED
Check staples: bottled minced garlic, pepper, shredded Parmesan cheese
• 1 (9-oz.) package refrigerated cheese tortellini (we tested with DiGiorno)
• 3 oz. pancetta or bacon
• 1 (8-oz.) package sliced fresh mushrooms
• 1 small onion
• 2 cups baby spinach
• 1 (14-oz.) can chicken broth
• 1 jar dried tomato bits
• 1 loaf Italian bread
• 2 pt. lemon granita or Italian ice
PER ENTRÉE SERVING: CALORIES 367 (32% from fat); FAT 13.2g (sat 5.6g, mono 0.5g, poly 0.3g); PROTEIN 17.1g; CARB 45g; FIBER 4.2g; CHOL 41mg; IRON 1.5mg; SODIUM 1101mg; CALC 100mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Chicken with Dried Tomato Sauce
Prep: 14 min.
Cook: 16 min.
Makes 4 servings
Balsamic vinegar and dried tomatoes give this simple chicken dish sophisticated flavor. If one of your kids cleans his or her plate, you may have a future chef on your hands.
1 (8-oz.) jar dried tomatoes in oil
4 (6-oz.) skinned and boned chicken breasts
¼ tsp. salt, divided
¼ tsp. pepper
1 cup chicken broth
1 tsp. dried oregano
½ tsp. balsamic vinegar
Garnish: fresh oregano sprig
1. Drain 1½ Tbsp. oil from jar of tomatoes into a large skillet; set aside. Remove ¼ cup dried tomatoes from jar, and finely chop. Refrigerate remaining tomatoes and oil in jar for another use.
2. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to ½-inch thickness, using a meat mallet or rolling pin. Sprinkle chicken with ⅛ tsp. salt and pepper.
3. Heat 1½ Tbsp. reserved oil in large skillet over medium heat until hot. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
4. Add chopped dried tomatoes, remaining ⅛ tsp. salt, chicken broth, oregano, and vinegar to pan; bring to a boil, scraping to loosen browned bits from pan. Cook 3 minutes or until broth mixture is reduced to about ½ cup. Serve sauce over chicken. Garnish, if desired.
MENU IDEA FOR 4
• Chicken with Dried Tomato Sauce
• Basmati rice
• Steamed green beans
GROCERIES NEEDED
Check staples: salt, pepper, dried oregano, balsamic vinegar
• 1 (8-oz.) jar dried tomatoes in oil
• 4 (6-oz.) skinned and boned chicken breasts
• 1 (14-oz.) can chicken broth
• 1 bunch fresh oregano (optional)
• 1 package basmati rice
• 1 lb. fresh or frozen green beans
PER ENTRÉE SERVING: CALORIES 219 (16% from fat); FAT 4g (sat 0.7g, mono 1.3g, poly 0.7g); PROTEIN 40.3g; CARB 3.1g; FIBER 0.7g; CHOL 101mg; IRON 1.7mg; SODIUM 666mg; CALC 30mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Calypso Chicken
Prep: 10 min.
Cook: 45 min.
Makes 4 servings
Some youngsters found the mingling of sweet and savory flavors in this island-inspired dish delicious. If you have some that don’t, it’s easy to serve the chicken with the black bean-rice mix on the side.
1 large oven cooking bag
1 Tbsp. all-purpose flour
1 (15-oz.) can pineapple chunks in juice, undrained
1 (8-oz.) package black bean-rice mix
1 (10½-oz.) can chicken broth
½ cup water
1 Tbsp. chopped fresh cilantro
4 (8-oz.) bone-in chicken breasts, skinned
1. Preheat oven to 350°. Place oven cooking bag in a 13- x 9-inch baking dish. Add flour to bag; twist end of oven bag, and shake to distribute.
2. Add pineapple and next 4 ingredients to oven bag, and squeeze bag to blend ingredients.
3. Arrange chicken in an even layer over rice mixture. Close oven bag with nylon tie; cut 6 (½-inch) slits in top of bag. Bake at 350° for 40 to 45 minutes or until chicken is done.
Preparation and Serving Note: Kimberly B., of Charlotte, NC, is a fan of oven cooking bags because the meats are juicy and cleanup is a cinch. She prefers using boneless chicken breasts in this recipe because they’re easier to cut up for small children.
MENU IDEA FOR 4
• Calypso Chicken
• Broccoli florets with Ranch dressing
GROCERIES NEEDED
Check staples: all-purpose flour, Ranch dressing
• 1 large oven cooking bag
• 1 (15-oz.) can pineapple chunks in juice
• 1 (8-oz.) package black bean-rice mix (we tested with Zatarain’s)
• 1 (10½-oz.) can chicken broth
• 1 bunch fresh cilantro
• 4 (8-oz.) bone-in chicken breasts
• 2 broccoli crowns or 1 bag broccoli florets
PER ENTRÉE SERVING: CALORIES 442 (7% from fat); FAT 3.5g (sat 0.7g, mono 0.5g, poly 0.5g); PROTEIN 43.4g; CARB 58.3g; FIBER 5.1g; CHOL 89mg; IRON 3.1mg; SODIUM 1233mg; CALC 91mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Pasta with Beans and Greens
Prep: 20 min.
Cook: 16 min.
Makes 4 servings
This meatless main dish boasts generous amounts of protein, fiber, complex carbohydrates, iron, and calcium. So, splurge a little on dessert.
8 oz. uncooked bow tie pasta
1 large onion, chopped
1 (8-oz.) package sliced fresh mushrooms
2 tsp. olive oil
4 cups chopped fresh spinach or kale (about 6 oz.)
1 cup chicken broth
1 tsp. bottled minced garlic
½ tsp. salt
½ tsp. pepper
1 (15-oz.) can great Northern beans, drained and rinsed
¼ cup shredded Parmesan cheese
1. Cook pasta according to package direction; drain. Place pasta in a large bowl; set aside.
2. Meanwhile, sauté onion and mushrooms in hot oil in a large skillet over medium heat 5 minutes. Add spinach and next 4 ingredients; cook, stirring often, 10 minutes or until spinach is tender. Stir in beans, and cook 1 minute.
3. Add bean mixture to pasta; toss gently. Sprinkle with cheese. Serve immediately.
MENU IDEA FOR 4
• Pasta with Beans and Greens
• Vanilla ice cream with chocolate syrup
GROCERIES NEEDED
Check staples: olive oil, bottled minced garlic, salt, pepper, shredded Parmesan cheese
• 8 oz. uncooked bow tie pasta
• 1 large onion
• 1 (8-oz.) package sliced fresh mushrooms
• 1 (6-oz.) bag fresh spinach or kale
• 1 (14-oz.) can chicken broth
• 1 (15-oz.) can great Northern beans
• ½ gal. vanilla ice cream
• 1 bottle chocolate syrup
PER ENTRÉE SERVING: CALORIES 332 (15% from fat); FAT 5.4g (sat 1.5g, mono 2.1g, poly 0.4g); PROTEIN 16.1g; CARB 58.6g; FIBER 6.6g; CHOL 6mg; IRON 3.9mg; SODIUM 1909mg; CALC 134mg
GREAT NEW FLAVORS: FOR KIDS WHO DARE!
Sausage and Apple Stuffed Pork Chops
Prep: 20 min.
Cook: 31 min.
Makes 4 servings
Lots of kids won’t hesitate digging into this hearty portion size that includes plenty of gravy for the mashed potatoes.
¼ lb. ground pork sausage
1 Tbsp. butter or margarine
1 small Granny Smith apple, cored and finely chopped
½ small onion, finely chopped
½ cup soft breadcrumbs
4 (8-oz.) bone-in pork chops (about ¾ inch thick)
¼ tsp. salt
¼ tsp. pepper
Vegetable cooking spray
1 cup apple juice
2 tsp. cornstarch
1. Cook sausage in a large skillet over medium-high heat, stirring until it crumbles and is no longer pink. Drain and pat dry with paper towels. Wipe skillet clean. Melt butter in same skillet over medium-high heat; add apple and onion; sauté 3 minutes or until crisp-tender. Stir in sausage and breadcrumbs. (Mixture will be slightly dry.) Set aside.
2. Trim excess fat from each chop. Cut a deep slit in 1 side of each chop to form a pocket. Pack stuffing evenly into each pocket. Sprinkle with salt and pepper. Coat both sides of chops with cooking spray.
3. Place same skillet over medium-high heat until hot. Add stuffed chops. Cook 8 minutes on each side or until done. Remove chops from pan; keep warm.
4. Whisk together apple juice and cornstarch in skillet. Bring to a boil over medium heat, stirring constantly, 1 minute. Return chops to pan; cover and simmer 1 more minute.
MENU IDEA FOR 4
• Sausage and Apple Stuffed Pork Chops
• Mashed potatoes
• Brussels sprouts
GROCERIES NEEDED
Check staples: butter, soft breadcrumbs, salt, pepper, vegetable cooking spray, cornstarch
• ¼ lb. ground pork sausage
• 1 small Granny Smith apple
• 1 small onion
• 4 (8-oz.) bone-in pork chops (about ¾ inch thick)
• 1 cup apple juice
• 1 (24-oz.) package refrigerated mashed potatoes
• 1 lb. fresh Brussels sprouts or 1 (10-oz.) package frozen Brussels sprouts
PER ENTRÉE SERVING: CALORIES 483 (50% from fat); FAT 26.8g (sat 10.3g, mono 11.4g, poly 2.5g); PROTEIN 40.7g; CARB 18.2g; FIBER 1.3g; CHOL 130mg; IRON 1.9mg; SODIUM 459mg; CALC 62mg