With nearly 1-in-3 children between the ages of 2 and 19 diagnosed as overweight or obese, parents need tools to help their children develop lifelong, healthy eating habits. Cooking Light – long known for the philosophy that kids don’t need special “kid” foods verses “parent” foods – hopes to be part of the solution and has introduced its first kid-focused cookbook, Cooking Light, The Ultimate Kid-Approved Cookbook, offering delicious meals kids will eat and nutritious meals moms will love. The cookbook is now available from select retailers including Amazon.com. (Normally retails for $19.95.)
Cooking Light, The Ultimate Kid-Approved Cookbook features more than 100 recipes (breakfast, lunch, dinner, snacks and desserts) – each developed by dietitians and personally tested by a Kids' Taste-Testing Panel. It was created to encourage kids, ages three to 12, to try new foods, learn kitchen skills, and eat the way they should. No longer will parents have to hide or disguise nutritious foods in their children’s meals. Some highlights in the cookbook are school meal planning (involve your kids in the process!); simple cooking lessons for parents and kids (including a pull-out section showcasing how everyday tasks such as grocery shopping can be great learning opportunities for kids); and guidelines for cooking with kids (cleanliness, preparation and more). The following delicious and nutritious recipe is featured in Cooking Light: The Ultimate Kid-Approved Cookbook. Try it out with your family!
Almond-Crusted Chicken with Green Onion Rice
Young Chefs can:Shake chicken in sealed bag• Measure almonds
Older Chefs can: Pound chicken• Dredge chicken in buttermilk mixture and almond mixture. 4 (6-ounce) skinless, boneles s chicken breast halves 1⁄2 teaspoon salt, 1⁄4 teaspoon black pepper 1⁄4 cup all-purpose flour 1⁄2 cup low-fat buttermilk 2 tablespoons honey mustard 2⁄3 cup sliced almonds 1⁄2 cup dry breadcrumbs Cooking spray 1⁄4 cup chopped green onions 2 cups hot cooked brown rice
1. Preheat oven to 450°.
2. Place chicken breasts between 2 sheets of heavy-duty plastic wrap; pound to 1⁄2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1⁄4 teaspoon salt and 1⁄4 teaspoon pepper.
3. Place flour in a zip-top plastic bag. Working with 1 piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining chicken.
4. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in another shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture.
5. Heat a large nonstick ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 1 minute. Turn chicken over. Place pan in oven; bake at 450° for 13 minutes or until chicken is done.
6. Stir remaining 1⁄4 teaspoon salt and 1⁄4 cup green onions into rice. Serve rice with chicken. Yield: 4 servings (serving size: 1 chicken breast half and 1⁄2 cup rice mixture).
CALORIES 478; FAT 12.1g (sat 1.6g, mono 5.3g, poly 2.4g); PROTEIN 49.1g; CARB 44g; FIBER 4.1g; CHOL 100mg; IRON 2.4mg; SODIUM 599mg; CALC 105mg
