Tag: kid friendly

  • Whole Wheat Hot Pockets

    Whole Wheat Hot Pockets

    How to Make Whole Wheat Hot Pockets

    Once these hot pockets are baked, they can be frozen in airtight freezer bags for an easy dinner at a later date.


    1 hr 30 min prep time


    25 min cook time


    8servings


    1 hot pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up a food processor.

    2. Add warm water, Splenda Brown Sugar, and yeast to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.

    3. Add the flour and salt (optional) and mix on low until flour is incorporated. 

      If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. 

      If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.

    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.

    5. While the dough is rising, preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.

    6. In a medium sauté pan, heat olive oil over medium-high heat. Add mushrooms and sauté until softened and all of the liquid from them is evaporated.

    7. In a medium bowl, combine mushrooms, spinach, garlic, salt (optional), pepper and mozzarella cheese. Set aside.

    8. Divide the dough into eight balls and let rest, covered with plastic wrap, for about 15 minutes.

    9. Roll out each dough round to 1/4 inch thickness. Add 1/8 of filling (about 1/2 cup) to each round. Fold over to form a calzone and press the edges to seal. Repeat this process for the remaining 8 hot pockets and place on the baking sheet.

    10. Brush each hot pocket with egg wash and bake for 25 minutes or until golden brown.

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    Nutrition facts

    8 Servings



    • Serving Size

      1 hot pocket


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      355mg

      8%

    Ingredients

    warm water (around 100 degrees F)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    white (button) mushrooms (diced)
    8 oz

    cooked spinach
    1 cup

    garlic (minced)
    1 clove

    salt (optional, divided use)
    1 1/2 tsp

    black pepper
    1/2 tsp

    mozzarella cheese (reduced fat)
    3/4 cup

    eggs (beaten with 1 Tbsp. water)
    1

  • Whole Wheat Breakfast Pizzas

    Whole Wheat Breakfast Pizzas

    How to Make Whole Wheat Breakfast Pizzas

    Try this recipe to spice up your morning routine. It’s a recipe for two, so share it with your special someone for a well-rounded, healthy breakfast.


    5 min prep time


    2servings


    ½ English muffin + ½ cup egg mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. In a small nonstick skillet, heat the margarine over medium heat until melted, swirling to coat the bottom. Cook the green onions, mushrooms, and bell pepper over medium-high heat for 3 minutes, or until tender, stirring frequently.

    3. In a small bowl, whisk together the egg substitute and milk. Pour over the vegetables. Reduce the heat to medium. 

    4. Cook without stirring until the mixture begins to set on the bottom and around the edge. As it sets, push the mixture toward the center of the skillet and tilt the skillet so the uncooked portion flows to the edge and all the egg substitute is fully cooked, 3 to 4 minutes. (A rubber scraper works well for this.)

    5. Put the English muffin halves with the cut side up on a baking sheet. Sprinkle each with 1 Tbsp. Colby and Monterey Jack mixture. Spoon the egg mixture over the cheese. Top with the remaining cheese. Sprinkle with the tomato.

    6. Bake for 5 to 8 minutes, or until the cheese is melted.

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    Nutrition facts

    2 Servings



    • Serving Size

      ½ English muffin + ½ cup egg mixture


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      444mg

      9%

    Ingredients

    light tub margarine
    1 tsp

    small green onions (finely chopped)
    2

    small button mushrooms (sliced)
    2

    small red bell pepper (diced)
    1/2

    egg substitute
    1/2 cup

    milk (fat-free)
    2 tbsp

    whole-wheat English muffins (split in half)
    1

    Colby and Monterey Jack cheese mixture (low-fat, shredded)
    1/4 cup

    small tomato (seeded and chopped)
    1

  • Whole Grain Chicken Pot Pie

    Whole Grain Chicken Pot Pie

    How to Make Whole Grain Chicken Pot Pie

    Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.


    10 min prep time


    45 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray and set aside.

    2. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and 1 cup milk, and gently stir to combine. Refrigerate until needed.

    3. Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.

    4. Stir in the cooked chicken.

    5. In a small bowl, whisk together the flour, 1 1/2 cup milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.

    6. Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.

    7. Bake for 20 minutes and serve.

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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      556mg

      12%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour
    2 cup

    baking powder
    4 tsp

    cold margarine (trans-fat-free)
    4 tbsp

    parsley (dried)
    1 tbsp

    skim milk (divided)
    2 1/2 cup

    olive oil
    1 tsp

    carrot(s) (diced)
    2

    celery stalks (diced)
    2

    large onion (diced)
    1

    white (button) mushrooms (sliced)
    8 oz

    cooked chicken (chopped)
    12 oz

    flour
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Veggie and Chicken Pasta Salad

    Veggie and Chicken Pasta Salad

    How to Make Veggie and Chicken Pasta Salad

    The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year. Try it with a bean-based pasta like lentil or chickpea pasta for added protein and fiber.


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions. Drain.

    2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.

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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      14g

    • Potassium
      364mg

      8%

    Ingredients

    uncooked whole-wheat elbow pasta
    1 cup

    diced red bell pepper
    1/2 cup

    diced cucumber
    1/2 cup

    small broccoli florets (fresh or frozen)
    1/2 cup

    large carrot (diced)
    1

    diced cooked chicken breast
    1 cup

    light mayonnaise
    1/4 cup

    red wine vinegar
    1 tbsp

    dried oregano
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

  • Sweet and Savory Baked Apples

    Sweet and Savory Baked Apples

    How to Make Sweet and Savory Baked Apples

    Serve these Sweet and Savory Baked Apples as a side dish or as an appetizer with whole grain crackers.


    10 min prep time


    6servings


    1

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place Ramekins on a baking sheet and coat each with cooking spray.
    3. In a mixing bowl, combine apples, melted Smart Balance, Splenda Brown Sugar, ground nutmeg and salt. Combine well.
    4. Fill each ramekin about half full of apples. Place one cheese wedge on top of apples and press to spread over the apples. Fill the ramekins with the remaining apples, mounding them over the rim of the ramekin.
    5. Bake in oven for 30 minutes. Remove from oven and top each ramekin with 1 Tbsp. of slivered almonds. Return to the oven to finish baking.
    6. Bake for 15 more minutes or until apples are bubbling and almonds are toasted. Remove from oven and let cool to just warmer than room temperature and serve. Can also be eaten cold or heated up in the microwave the next day.
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    Nutrition facts

    6 Servings



    • Serving Size

      1


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      10mg

      3%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    ramekins (5-ounce each)
    6

    nonstick cooking spray
    1

    Granny Smith or other tart apple ((medium size), peeled, seeded and diced)
    2

    Honey Crisp Apples ((medium size), peeled, seeded and diced)
    2

    melted Smart Balance Light (or no trans fat margarine)
    2 tbsp

    low-calorie brown sugar substitute
    2 tbsp

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/4 tsp

    each lite spreadable cheese wedges ((Laughing Cow Lite Swiss Cheese Wedges))
    6

    slivered almonds
    6 tbsp

  • Superfood Smoothie

    Superfood Smoothie

    How to Make Superfood Smoothie

    Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day! Superfoods provide key nutrients that are lacking in the typical western diet.


    5 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      2g

    • Potassium
      510mg

      11%

    Ingredients

    unsweetened almond milk
    1 cup

    frozen blueberries
    1 cup

    baby spinach
    2 cup

    banana
    1

  • Summer Fruit Smoothie

    Summer Fruit Smoothie

    How to Make Summer Fruit Smoothie

    Take advantage of fresh summer fruit to whip up a refreshing smoothie! Or, use frozen fruit to enjoy summer flavors any time of year.


    5 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth.

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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      298mg

      6%

    Ingredients

    fresh blueberries
    1 cup

    chopped fresh strawberries
    1 cup

    peaches (peeled, seeded and chopped)
    2

    peach flavored Greek style yogurt (non-fat)
    6 oz

    almond milk (unsweetened)
    1 cup

    ground flax seed
    2 tbsp

    ice
    1/2 cup

  • Spinach Mushroom Egg and Ham Cups

    Spinach Mushroom Egg and Ham Cups

    How to Make Spinach Mushroom Egg and Ham Cups

    These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a bowl of sugary cereal. As an added bonus, you get some veggies in this low-carb breakfast too.


    15 min prep time


    8servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
    2. Line 8 of the muffin cups with a slice of ham.
    3. Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
    4. In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
    5. Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).
    6. Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.
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    Nutrition facts

    8 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      115mg

      2%

    Ingredients

    nonstick cooking spray
    1

    lower sodium deli-style ham (1/2 ounce each)
    8 slice

    olive oil
    2 tsp

    white (button) mushrooms (diced)
    1/2 cup

    baby spinach (chopped)
    1 cup

    eggs
    5

    fresh ground black pepper
    1/8 tsp

    reduced-fat shredded cheddar cheese
    1/3 cup

  • Spinach and Ham English Muffin Pizzas

    Spinach and Ham English Muffin Pizzas

    How to Make Spinach and Ham English Muffin Pizzas

    This quick and easy recipe is perfect for a quick lunch or dinner. It’s perfect for kids, too—they can prepare this recipe all on their own for a tasty, healthy pizza in an instant.


    10 min prep time


    8 min cook time


    4servings


    1 pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. Top each English muffin half with 1 Tbsp. spinach, 1 1/2 Tbsps. pizza sauce, 1/2 ounce ham and 2 Tbsps. mozzarella cheese.
    3. Bake pizzas for 8 minutes or until cheese is golden brown on top.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pizza


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      220mg

      5%

    Ingredients

    high fiber, whole-wheat English muffins (split in half)
    2

    frozen spinach (chopped, thawed and drained)
    4 tbsp

    jarred pizza sauce
    6 tbsp

    lower-sodium deli ham
    2 oz

    reduced-fat shredded mozzarella cheese
    1/2 cup

  • Sparkling Strawberry Mint Water

    Sparkling Strawberry Mint Water

    How to Make Sparkling Strawberry Mint Water

    Quench your thirst with fizzy, flavored water, not just plain ol’ water. At just 5 calories, it’s refreshing and tasty.


    5 min prep time


    0 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.

    2. Pour the puree into a serving pitcher. Very slowly pour in the remaining sparkling water.

    3. Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.

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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      32mg

      <1%

    Ingredients

    sparkling water (divided)
    3 1/2 cup

    lemon juice
    2 tsp

    fresh mint ( plus 4 mint sprigs, divided)
    4 leaves

    strawberries (stemmed)
    4 large