You know how hard it is to find healthy meals that your entire family can enjoy. Well, I will be posting healthy meals for families on this page. Hopefully they will be of some help to you and your family.
Classic Italian Frittata
4 Lg eggs
4Lg egg whites
1 Tbsp. water
1/4 tsp. salt
pepper to taste
1Tbsp. olive oil
1/2 small onion, sliced
1 garlic clove, minced
1/2 tsp. dried thyme
2 small zucchini, sliced
1 1/2 cups mushroom slices
1/3 cup freshly grated parmesan cheese
Preheat the broiler.
In a medium bowl, whisk together the eggs, egg whites, water, salt and pepper. Place a large ovenproof nonstick skillet over medium heat. Add the olive oil and heat for about 20 secconds; then add the onion and cook for 2 to 3 min. to soften. Add the garlic, thyme and zucchini and cook for 3 to 4 min. longer or until the zucchini begins to soften. Add the mushrooms and cook the entire veggie mixture for an additional 2 to 3 min., just until the mushrooms start to soften, but are not cooked down. Reduce the heat to low and pour in the beaten egg mixture. Push the cooked egg edges to the center, gently allowing the uncooked egg portion to flow to the outside edges. Continue to cook over medium-low heat for another 4 to 5 min. until the eggs are almost set.
Sprinkle the cheese evenly over the eggs and place under the preheated broiler for about 3 min. to finish cooking the egg and to slightly brown the cheese. Remove the pan from the oven. Use a spatula to loosen the edges and cut into four portions. Calories - 190 per serving. Makes 4 servings.
Or try this : To make an Italian sausage and mushroom frittata, saute 8 ounces Italian turkey sausage with the onion. Omit zucchini if desired. Adds 70 calories.
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Here's another recipe from Eat what you Love
Corkscrew Chicken and Broccoli Alfredo
8 oz rotini or bowtie pasta
5 cups broccoli
1 cup low-fat milk
1 1/2 Tbsp cornstarch
1 cup reduced-sodium chicken broth
1/4 cup light cream cheese
1/2 tsp garlic powder
1/4 tsp pepper
1/2 cup grated parmesan cheese
2 cups shredded cooked boneless, skinless chicken breast
Cook the pasta according to the package directions while preparing sauce, and set aside.
Place the broccoli in a large microwave safe dish. Add 3 Tbsp of water, cover and microwave for 4 min. or until crisp tender.
In a medium saucepan, whisk the milk and cornstarch until smooth. Whisk in the broth and place over low heat. Add the cream cheese, garlic powder and pepper. Bring to a low simmer and cook until the sauce thickens, about 4 min. Whisk in the parmesan cheese and cook for 1 to 2 more min. or until sauce is smooth.
Toss the cooked pasta, broccoli and chicken together in a large serving dish. Pour the sauce on top, and toss gently to combine. Enjoy! Makes 6 servings
Calories 330
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I found an awesome recipe in a cookbook called wholesome meals for babies and toddlers.
Ham and Pineapple Rice
1 cup long grain rice
2 cups water
dash salt
1 thick ham steak
olive oil, for glazing
2 Tbsp sweet butter
5 Tbsp corn kernels, drained and rinsed
5 oz fresh pineapple, cubed
1 Tbsp finely chopped fresh parsley
Place the water and salt in a pan and then add the rice, stir once. Bring to a boil. Reduce heat, cover and simmer for 20 min. or until the water has been absorbed and the rice is cooked. Fork the rice to fluff.
Meanwhile, heat the broiler to high. Brush the ham steak with olive oil and broil for 8-10 min. on each side, until cooked through. Cut the meat into bite-sized pieces.
At the same time, melt the butter in a small pan, add the corn and pineapple and heat through for a minute or so. Add the rice, ham, and parsley to the pan and stir well to combine. Makes 4.
For a little extra, you can add a second ham steak and a full can of corn which will only take the calories to a total of 330 for 1.5 cups.
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There is this awesome cookbook called Eat what you Love. I made the Breakfast BLT Sandwich this morning... it was awesome, and so good for me too!
1 light multigrain english muffin
2 slices center cut bacon
1 large egg, beaten (or 1/4 cup liquid egg sub.)
2 mounded tsp. light mayonnaise
2 leaves of lettuce
2 slices tomato
Spray a small skillet with nonstick cooking spray and place over medium heat. Cook the bacon according to instructions on the package. While bacon is cooking, place english muffin halves in toaster. Pour the beaten egg into the preheated skillet and use a spatula to push the cooked portion to the center and allow the uncooked egg to flow to the edges. As the egg continues to cook, move to the center of pan and shape to fit the size of the muffin. When the egg is just firm enough, flip and briefly cook second side. Remove from heat.
Spead mayo evenly over each half of toasted muffin.mPlace lettuce leaf on one muffin half. Add one slice tomato, then egg, bacon slices, then remaining tomato and lettuce. Top with second muffin half. Enjoy!
Pair you BLT with an 8-oz glass of fortified light orange juice and this tasty meal will give you over 100% of the daily value of Vitamin C and 70% of the calcium along with a whopping 9 grams of fiber.
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So I made this for my family for lunch today... it turned out pretty good. Now if you have little ones like I do, they may not care for broccoli or cauliflower... so just try subsituting peas for the broccoli and carrots for the cauliflower.
Veggie and Pasta Cheese
4 florets broccoli, cut into smaller pieces
4 florets cauliflower, cut into smaller pieces
scant 1 cup small penne or farfalle pasta (I used farfalle)
cheese sauce ingredients
1.5 Tbsp sweet butter or margarine
1 Tbsp all-purpose flour
3/4 cup whole milk
1/2 tsp dried oregano
1/2 cup cheddar cheese, grated
Steam the broccoli and cauliflower until tender. Cook the pasta according to the instructions on the package, until pasta is tender, then drain.
Meanwhile, make the cheese sauce. Melt the butter in a small, heavy-bottomed pan over low heat. Gradually add the flour, beating well to form a smooth paste. Cook for 30 sec., stirring continuously. Add the milk, a little at a time, whisking well to prevent any lumps forming, then stir in the oregano. Simmer for 2 min. until smooth and creamy, then mix in the cheese.
Add the cooked cauliflower, broccoli and pasta to the cheese sauce and stir well. Finely chop or mash the mixture if you have little ones. Makes 4-6 small portions
