GOLDEN VALLEY, Minn. - January is Family Fit Lifestyle Month, a great time to help your kids better understand the implications of healthy and unhealthy choices. It can be difficult to get your kids to eat well when they constantly ask for chicken nuggets, pizza and mac & cheese but with some simple recipe changes you can serve the kids the food they love in a healthy (and sneaky) way.
Registered dietician Amanda Wittig stopped by KARE 11 News @4 to share these recipes.
Mac & Cheese
The kids won't know the difference with this easy yet healthy recipe. Recipe adapted from Deceptively Delicious by Jessica Seinfeld.
Ingredients
1 ½ cups macaroni noodles
1 TB olive oil
1 TB all-purpose flour
½ cup 1 % milk
½ cup cauliflower puree**
1 ½ cups shredded 2% milk cheddar cheese
4 oz 2% Fage greek yogurt
½ tsp salt
1/8 tsp paprika
1/8 tsp pepper
Olive oil spray
**Steam 1 - 1 ½ cups raw cauliflower & blend in a food processor or blender. Add 2 tsp of water as needed to get a smooth and creamy texture.
Instructions
Boil a large pot of water and cook macaroni noodles as directed on the package. Drain with a colander.
While the pasta is cooking, coat a large saucepan with the olive oil spray.
Over medium heat, add in the olive oil and flour. Stir for 1-2 minutes while the ingredients thicken into a paste
Add the milk and cook for 3-4 minutes while stirring occasionally.
Next, add the cauliflower puree, greek yogurt, cheddar cheese, and seasonings. Stir until the cheese is melted and the sauce is smooth.
Pour the sauce over the macaroni and serve.
Nutrition information: per ¾ cup portion
Calories 340
Carbohydrates 36g
Protein 23g
Fat 13g
If you need a timesaver pick up a box of Annie's Mac & Cheese and mix with Greek Yogurt instead of butter and milk.
Chicken Fingers
Instead of serving your kids frozen chicken nuggets, make your own by using boneless skinless chicken breasts.
Ingredients
1 pound of boneless skinless chicken breast - rinsed and cut into strips
1 whole egg
1 cup all purpose flour
1 cup panko bread crumbs
½ cup ground flax seed
¼ tsp garlic powder
¼ tsp onion powder
½ tsp paprika
Olive oil spray
Instructions
Pre-heat oven to 350; spray a large baking pan with olive oil spray
Rinse & cut chicken into roughly ¾ -1 inch strips
Beat egg slightly & pour in a shallow pan for dipping/coating
Combine flour, ground flax, & paprika in a shallow pan for dipping/coating
Pour the panko bread crumbs in another shallow pan for dipping/coating
Roll each piece of chicken in the egg mixture, then in the flour mixture, spray with olive oil, and finish by rolling in the panko bread crumbs until well coated. Place in the baking pan
Bake for 20-25 minutes or until the chicken is golden and cooked through.
Nutrition information: per 2oz serving
Calories 174
Carbohydrates 21 g
Protein 17g
Fat 2 g
Chocolate Chip Ice Cream
Ingredients
4 oz 2% Fage greek yogurt
1 TB honey
1 TB chocolate chips
Instructions
Combine ingredients in a bowl and serve chilled.
Nutrition information
Calories 220
Carbohydrates 32 g
Protein 12 g
Fat 6 g
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