Spring Jumpstart Day 7

March 9, 2017

3 Family-Friendly Dinner Recipes

 

Oven-Fried Chicken Fingers

 

Cook Time 15 minutes

Serves 3

 

Ingredients

  • 1 cup corn flakes, crushed

  • 1 1/2 cups Grape Nuts

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 12 oz boneless, skinless chicken breasts

  • 4 tbsp yellow mustard

Preparation

  1. Preheat oven to 450 degrees.

  2. Cut chicken into strips.

  3. Place chicken strips or nuggets in a bowl and coat with mustard.

  4. In another bowl, combine Corn Flakes, Grape Nuts, salt and pepper.

  5. Take chicken pieces and roll around in cereal mixture. Pressing to coat if necessary.

  6. Place chicken pieces on a baking sheet lined with foil and sprayed with nonstick spray.

  7. Bake for 10 minutes (or until browned a bit).

  8. Serve with ranch dressing or honey mustard for dipping.

 

Macaroni and Cheese

 

Cook Time 30 minutes

Serves 8

 

Ingredients

  • 1 lb whole wheat elbow macaroni

  • 10 oz frozen pureed winter squash

  • 2 cups 1% milk

  • 4 oz low-fat extra-sharp cheddar, shredded

  • 2 oz low-fat colby jack cheese, shredded

  • 1/2 cup part-skim milk ricotta cheese

  • 1 tsp salt

  • 1 tsp Coleman's mustard, powdered

  • 1/4 tsp cayenne pepper

  • 1/2 cup panko breadcrumbs

  • 1/2 cup Parmesan cheese, grated

  • 1 tbsp extra virgin olive oil

Preparation

  1. Preheat oven to 375 degrees.

  2. Coat a 9 x 13 inch baking pan with cooking spray.

  3. Cook 1 pound of macaroni until al dente, drain, and place in a large bowl.

  4. In a large sauce pan, combine 10 ounces of squash with 2 cups of 1% milk. Cook over medium heat until mixture is heated through, but not boiling.

  5. Remove pan from heat and stir in the 4 ounces of low-fat extra-sharp cheddar cheese, 2 ounces of low-fat Colby jack cheese, 1/2 cup of part-skim ricotta cheese, 1 teaspoon of salt, 1 teaspoon of mustard, and 1/4 teaspoon of cayenne pepper.

  6. Pour over macaroni and stir to combine. At this point, taste and adjust seasonings to your liking.

  7. Transfer this mixture into the prepared baking dish.

  8. Combine 1/2 cup of panko breadcrumbs, 1/2 cup of grated Parmesan cheese, and 1 tablespoon of extra virgin olive oil.

  9. Sprinkle over the top of the macaroni mixture and bake for about 20 minutes, or until top is nicely browned.

  10. Let cool out of oven for five minutes before serving.

 

 

Spaghetti and Turkey Pizza Meatballs

 

Cook Time 15 minutes

Serves 4

 

Ingredients

  • 4 cups whole wheat spaghetti

  • 1 lb ground turkey

  • 8 oz marinara sauce

  • 1/3 cup Parmesan, grated

  • 1/3 cup mozzarella, shredded

  • 1/2 cup yellow onion, finely chopped

  • 1/2 cup green pepper, finely chopped

  • 1 tsp seasoning salt

  • 1 tsp dried oregano

  • 1/2 tsp pepper

Preparation

  1. Preheat oven to 425 degrees.

  2. Foil a sheet pan and coat with cooking spray. Set aside.

  3. In a large bowl, combine ground turkey, 4 ounces marinara and the rest of the ingredients.

  4. Make a small patty about the size of a quarter and microwave for about 20 seconds. Taste and readjust seasonings to your liking.

  5. Roll mixture into 1 ounces meatballs (kid-size) and set onto prepared pan.

  6. Bake in oven for about 7-10 minutes, or until just cooked through.

  7. While meatballs are baking, cook whole wheat spaghetti.

  8. Top spaghetti with remaining sauce, meatballs, and a sprinkle of Parmesan cheese before serving.

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