Grilled Chicken & Apple Sausage

Most kids love an outdoor barbecue that includes hot dogs, coleslaw, potato salad and corn-on-the-cob. Prepared in “old-fashion” style, these foods are typically high in calories and fat, though. Here are some suggestions for lighter and healthier alternatives.

Makes 1 serving

Ingredients:
1 chicken & apple sausage
1 serving of coleslaw recipe
1 serving of potato salad recipe
1 ear corn on the cob

Grill the sausage(s) on the barbecue. Coleslaw can be a great accompaniment, and you can make your own from scratch. Instead of mayonnaise and salad dressing, use low-fat or nonfat mayonnaise and sour cream, which is much lighter and tastes just as good. The potato salad can also be made leaner by skipping the mayo and using fat-free yogurt instead. Let your kids enjoy the corn, but keep to one ear and don’t “butter” it up.

Meatloaf

Meatloaf is a popular dish for family dinners, but it can be high in fat and calories. This version keeps the fat content down without sacrificing taste and texture. This recipe combines ground turkey breast with ground chuck and uses turkey bacon instead of regular bacon; it also replaces eggs with egg substitute. Trust me, your kids will enjoy!

Makes 6 servings

Ingredients:
3/4 cup egg substitute (Egg Beaters or similar product)
3/4 cup onion, minced
3/4 cup yellow bell pepper, minced
1/2 cup ketchup
1/3 cup saltines, low fat
4 tsp. Worcestershire sauce
1-1/2 tsp. salt
1/2 tsp. pepper
1-1/2 pounds ground chuck
1-1/2 pounds ground turkey breast
6 slices turkey bacon

In a large bowl, whisk together egg, onion, bell pepper, half of the ketchup, saltines, Worcestershire sauce, salt and pepper. Fold in ground chuck and ground turkey until combined. Form the mixture into two 8-inch by 4-inch loaves on a baking sheet. Spread ketchup over the loaves. Cut the turkey bacon slices and drape them over the length of the loaves. Bake until internal temperature reaches 170º.

Fish ‘n Chips

Even kids whose palate is not ready yet for “fishy” tastes enjoy “Fish ‘n Chips.” Unfortunately, both, the fish and the chips, are deep-fat fried. This can be improved upon by making a few adjustments. In this recipe, the fish is dredged in a crumb mixture rather than beer batter and baked (both the fish and the chips) instead of fried. Try it! Your kids won’t notice the difference.

Makes 6 servings

Ingredients for Fish:
1 cup seasoned breadcrumbs
1/2 cup all-purpose, unbleached flour
1/2 tsp. salt
1/4 tsp. paprika
1/4 tsp. black pepper
Pinch of cayenne pepper
1 cup milk, low fat (1%)
1/4 cup liquid egg substitute
6 cod filets, 4 oz. average size

Preheat oven to 425º. Combine all dry ingredients in a shallow pan. Whisk milk and egg substitute together in a small bowl. Dip fillets in the milk mixture and roll in the crumb mixture. Spray fish with oil. Cook on a baking sheet until golden brown and cooked through (but not dry), about 12 minutes. Serve it in the “British tradition” with malt vinegar instead of fatty tartar sauce. Add homemade oven fries (chips). See recipe below.

Chips (Oven Fries)

Makes 6 servings

Ingredients for Chips:
6 Russet potatoes
1-1/2 tbsp. olive oil
3/4 tsp. seasoned salt

Preheat oven to 425º. Slice potatoes lengthwise into 1/2-inch sticks. Soak in cold water for 20 to 30 minutes. Rinse and pat until completely dry. Toss potatoes in a large bowl. Add oil and salt. Lay potatoes out in a single layer on baking sheets. Bake for 10 minutes. With a spatula, loosen and turn them. Continue to bake until all chips are tender inside and golden brown on the outside, about 10 minutes.

Beef Sliders

Sliders are mini-burgers and they are becoming more and more popular. To keep them light, use only extra lean ground beef  with as little fat as possible. Caramelized onions may not be favored by all kids – so, they’re optional. Serve sliders with a fresh Farmers Market Salad to add more good stuff to the meal.

Makes 6 sliders

Ingredients:
1 pound extra lean ground beef
2 tbsp. parsley, chopped
1 tbsp. Worcestershire sauce
Salt and freshly ground black pepper
Olive oil spray for skillet or grill
3 to 4 medium shallots, finely sliced (optional)
1 tbsp. olive oil, for caramelizing onions
6 Mini whole-wheat buns, toasted
6 lettuce leaves, washed and dried
6 slices tomato
Ketchup

In a medium-size mixing bowl, combine the ground beef, parsley, Worcestershire sauce, a dash of salt and freshly ground black pepper. Mix with your hands and divide into six patties. Spray a large skillet lightly with olive oil. Add sliders and cook over medium heat, turning them at least once, until golden brown on the outside and cooked through on the inside, about 3-4 minutes on each side. Removed sliders from the pan and keep warm.

Place sliced shallots into another skillet, add a tablespoon of oil and cook until softened, stirring them occasionally, 8 to 10 minutes. Season the shallots with salt and freshly ground black pepper.

Split and toast the buns.

Place one patty on each toasted bun and top with it a scoop of caramelized shallots (optional), one slice of tomato and one lettuce leaf. Serve with ketchup, if desired.

Oven “Fried” Chicken

Fried chicken is the “other fast food.” Regrettably, it contains lots of fat and calories. This low fat version cuts back on the bad stuff, but it’s as tasty as ever. Use only the breast meat of the chicken and soak it in buttermilk to keep the meat moist and limit fat. Oven “fried” chicken is not dipped in frying oil and, therefore, has significantly less fat and fewer calories than its traditional cousin.

Makes 6 servings

Ingredients:
1 cup Corn Flakes® crumbs
1/2 cup all-purpose, unbleached flour
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. paprika
Pinch of cayenne pepper
6 chicken breasts, on the bone (4 to 6 oz. each)
1 cup buttermilk, low fat, chilled
Olive oil cooking spray

Preheat oven to 475º. Combine all dry ingredients in a pan. Remove skin and fat pads from chicken breasts. Soak in buttermilk for about 15 minutes. Remove breasts from buttermilk, one at a time. Roll in the bread crumb mixture. Spray chicken lightly with oil and roast in a single layer on a baking sheet until golden brown and cooked through, about 30 minutes or to an internal temperature of 155º. Indulge.

Shrimp and Vegetable Stir-Fry

This is a quick and easy recipe the whole family can enjoy. If you have time to chop individual vegetables, that’s great. Otherwise, use a 16-ounce packet of  Birds Eye® frozen  ”Stir-Fry Vegetables.”

Makes 4 servings

Ingredients:
1/2 pound deveined shrimp. Thaw, wash and pat dry before cooking
Low-sodium soy or teriyaki sauce
Olive oil
1 16-ounce packet of Birds Eye® Stir-Fry Vegetables (Asparagus, Carrots, Pasta, Broccoli Sticks, Cauliflower and Green beans)

Keep vegetables frozen until ready to use. In large skillet or wok, heat 1 teaspoon oil over medium-high heat. Add vegetables and stir-fry 5 minutes or to desired texture, stirring occasionally. Add shrimp and stir-fry for 2 to 3 minutes. Add soy or teriyaki sauce to taste and stir-fry an additional 1-2 minutes, stirring occasionally. Do not overcook the shrimp. To serve, spoon hot mixture over cooked brown rice. Enjoy!

Connect with us on FacebookTwitterGoogle+PinterestLinked InYouTubeRSS