3 RECIPES Even Kids Will Love

UNDER NUTRITION TIPS

Baked Sweet Potato “Fries”

If the only way you’re used to eating sweet potatoes is in a Thanksgiving casserole, you’re missing out on a very nutritious vegetable. Packed with beta carotene, sweet potatoes have a great flavor that can accompany a variety of dishes.

Ingredients
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon cayenne pepper
1 tablespoon olive oil
2 large sweet potatoes

Directions

1. In a small bowl, combine the cumin, salt, and pepper. Set the bowl aside.
2. Preheat the oven to 400˚ F.
3. Peel the potatoes, cut each in half lengthwise, and cut each half into 6 wedges. In a large bowl, combine the cut potatoes, oil, and spice mixture. Toss until the potatoes are evenly coated.
4. On a baking sheet, arrange the potatoes in a single layer and place them on the middle shelf of the oven. Bake until the edges are crisp and the potatoes are cooked through, about 30 minutes. Serve immediately.

My Favorite Lasagna

This lasagna is one of my personal favorites. Using an all-natural pre-made sauce saves time, and nobody knows the difference!

Ingredients
1 8-ounce box of whole wheat lasagna noodles
1 10-ounce jar of marinara sauce (choose an all-natural sauce like Barilla, Bertolli, or Newman’s Own)
1 pound lean ground beef or ground white turkey breast (96% lean)
1 24-ounce carton low-fat cottage cheese (1% or less)
1 ½ cup mozzarella (2%), shredded

Directions

1. Preheat the oven to 350˚ F.
2. Begin boiling the water for the lasagna noodles. When it’s ready, cook the noodles per the package directions. While you’re doing that, brown the ground beef until it’s completely cooked. Break it up into small pieces and season them lightly with salt and pepper.
3. Combine the browned beef and marinara sauce in a medium bowl.
4. Once the noodles are cooked and drained, in a lightly greased 9 x 13 casserole dish, begin your layers: put a very light coating of the marinara-beef mixture on the bottom; then place one layer of noodles over that; followed by a layer of sauce; then cottage cheese; and, finally, mozzarella cheese. Repeat these layers, making sure the top layer is cheese.
5. Bake for about one hour (depends on your oven).

“Fried” Chicken Tenders

Kids love this recipe, which offers up all the crunch of fried chicken minus the fat. Try dipping the chicken tenders in organic ranch-style dressing for even more flavor.

Ingredients
1 pound chicken tenderloins
2 cups plain low-fat yogurt
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon paprika
2 cups panko bread crumbs or corn flake crumbs

Directions

1. Preheat the oven to 350˚ F.
2. In a pie plate or shallow dish, mix the seasonings into the yogurt.
3. Put the bread crumbs in another shallow dish. Dip each chicken tender in yogurt, let the excess drip off, and gently roll the tenderloin in crumbs.
4. Bake the chicken tenders on a cookie sheet lined with foil for 15 to 18 minutes. The chicken will be done when the juices run clear.