Jan 28, 2014 8:00 AM

Author: Office of Public Affairs

You want them to eat healthfully, but you also want them to, you know, actually eat something. These three recipes—one each for breakfast, lunch and dinner—will make you both happy. Not only are they nutritious, but they also require minimum prep time on your part. In fact, they’re so simple that you can recruit your little one to serve as your sous chef.

Breakfast: Berry Good Blueberry Squares

• ½ cup quick oats
• ½ cup whole-wheat flour
• ½ teaspoon baking soda
• ½ teaspoon salt
• 1 teaspoon cinnamon
• ½ cup fresh or frozen blueberries
• 1 egg
• 1 cup skim milk
• 3 tablespoons apple sauce
• ¼ cup brown sugar

1. Preheat oven to 350 degrees. Coat baking pan with cooking spray.
2. Place all ingredients into a large bowl and mix until just combined.
3. Pour mixture into prepared pan and bake for 20 minutes or until a toothpick inserted into the center comes out clean.
4. Allow to cool for 5 minutes and cut into squares.

Per one-square serving (makes nine squares): 120 calories; 1.5 g fat (0 saturated); 25 mg cholesterol; 95 mg sodium; 23 g carbohydrates; 2 g fiber; 9 g sugar; 5 g protein.

Lunch: Speedy, Cream Cheesy Cucumber Sandwiches

• ¾ cup light cream cheese, slightly softened
• half a large cucumber, thinly sliced
• 8 slices of whole-wheat bread

1. Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).
2. Place about four cucumber slices on four of the slices of bread and top with remaining bread slices.
3. Cut into quarters and serve immediately, or wrap and refrigerate for later.

Per serving (makes four servings, one sandwich each): 250 calories; 10 g fat (6 saturated); 20 mg cholesterol; 520 mg sodium; 30 g carbohydrate; 4 g fiber; 6 g sugar; 10 g protein

Dinner: Crunchy Oven-Baked Chicken Fingers

• Canola oil cooking spray
• ½ cup sliced almonds
• ¼ cup whole-wheat flour
• 1½ teaspoons paprika
• ½ teaspoon garlic powder
• ½ teaspoon dry mustard
• ¼ teaspoon salt
• ⅛ teaspoon freshly ground pepper
• 1½ teaspoons extra-virgin olive oil
• 4 large egg whites
• 1 pound chicken tenders (Note: This strip of rib meat is typically found attached to the underside of the chicken breast, but the tenders also can be purchased separately.)

1. Preheat oven to 475 degrees. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor, and process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil, and process until combined. Transfer the mixture to a shallow dish and set aside.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.)
4. Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
5. Bake until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Per serving (makes four servings, about ¼ pound each): 174 calories; 4 g fat (1 g saturated, 2 g monounsaturated); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.

Source: eatingwell.com

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