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June 23, 2006
Kid-Friendly Recipes
Peanut Butter-Banana Spirals
Peanut butter stars with banana, yogurt, and, for crunch, wheat germ.
1/2 cup reduced-fat peanut butter
1/3 cup vanilla low-fat yogurt
1 tablespoon orange juice
2 ripe bananas, sliced
4 (8-inch) fat-free flour tortillas
2 tablespoons honey-crunch wheat germ
1/4 teaspoon ground cinnamon
Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat.
Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.
Yield: 6 servings (serving size: 4 pieces)
CALORIES 245(28% from fat); FAT 7.7g (sat 1.5g,mono 3.8g,poly 2.4g); PROTEIN 9.1g; CHOLESTEROL 1mg; CALCIUM 37mg; SODIUM 275mg; FIBER 3.9g; IRON 0.8mg; CARBOHYDRATE 31.3g
Chicken and Corn Quesadillas
Cooking the quesadillas together on a baking sheet is much quicker than cooking them separately in a skillet. Adults and more adventurous young diners can jazz up their quesadillas with jalapeño peppers, chopped green onions, or cilantro.
6 (8-inch) fat-free flour tortillas
Cooking spray
2 cups chopped roasted skinless, boneless chicken breasts
1 1/2 cups frozen whole-kernel corn, thawed and drained
2 cups (8 ounces) shredded reduced-fat cheddar cheese
3/4 cup bottled salsa
6 tablespoons reduced-fat sour cream
Preheat oven to 400°.
Coat one side of tortillas with cooking spray; place, coated side down, on a large baking sheet. Place 1/3 cup chicken over half of each tortilla; top each with 1/4 cup corn and 1/3 cup cheese. Fold tortillas in half over filling, pressing firmly.
Bake at 400° for 10 minutes or until tortillas are crisp and cheese is melted. Cut each tortilla into quarters. Serve with salsa and sour cream.
Yield: 6 servings (serving size: 4 quesadilla quarters, 2 tablespoons salsa, and 1 tablespoon sour cream)
CALORIES 359(30% from fat); FAT 11.9g (sat 7g,mono 3.6g,poly 1g); PROTEIN 28.9g; CHOLESTEROL 72mg; CALCIUM 301mg; SODIUM 446mg; FIBER 2.5g; IRON 1mg; CARBOHYDRATE 36.5g
Blueberry and Maple-Pecan Granola Parfaits
Kids will love to assemble their own parfaits.
2 cups vanilla fat-free yogurt
2 cups blueberries
1 cup Low Fat Granola
Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.
Yield: 4 servings (serving size: 1 parfait, including 1/4 cup maple-pecan granola)
CALORIES 283(18% from fat); FAT 5.6g (sat 0.8g,mono 2.8g,poly 1.8g); PROTEIN 8.8g; CHOLESTEROL 2mg; CALCIUM 242mg; SODIUM 106mg; FIBER 3.7g; IRON 1.1mg; CARBOHYDRATE 50.9g
Posted by Lisa at June 23, 2006 07:35 AM
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Research suggests that blueberries’ high antioxidant activity helps reduce oxidative stress that can cause damage to cells, leading to cancer, cardiovascular disease and other diseases of aging. They’ve also been shown to help prevent urinary trac... [Read More]
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