Deceptively Delicious meals for your kids
Chicken Nuggets (with broccoli or spinach or sweet potato or beet)
Prep: 10 minutes
Total: 20 minutes
Serves 4
Ingredients:
- 1 cup whole wheat, white or panko breadcrumbs
- 1/2 cup flaxseed meal
- 1 tablespoon grated Parmesan
- 1/2 teaspooon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 cup broccoli or spinach or sweet potato or beet puree
- 1 large egg; lightly beaten
- 1 pound boneless, skinless chicken breast or chicken tenders, rinsed, dried and cut into small chunks
- 1/2 teaspoon salt
- Nonstick cooking spray
- 1 tablespoon olive oil
Directions:
In a bowl, combine the breadcrumbs, flaxseed meal, Parmesan, papriks, garlic and onion powder on the paper or foil, and mix well with your fingers.
In shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.
Sprinkle the chicken chunks with the salt. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.
Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. Serve warm.
Macaroni and Cheese
Prep: 5 minutes
Total: 25 minutes
Serves 4
Ingredients:
- 1 /2 cups elbow macaroni
- Nonstick cooking spray
- 1 tablespoon olive oil
- 1 tablespoon all-purpose flour
- 1/2 cup nonfat (skim) milk
- 1/2 cup butternut squash or cauliflower puree
- 1 1/2 cups shredded reduced fate Cheddar chesse (about 8 ounces)
- 4 ounces (almost 1/4 cup) reduced-fat or non-fat cream cheese
- 1/2 teaspoon salt
- 1/2 teaspoon paprika
- 1/8 teaspoon pepper
Directions:
Bring a large pot of salted water to a boil, add the macaroni and cooks according to package directions until al dente. Drain in a colander.
While macaroni is cooking, coat a large saucepan with cooking spray and heat over medium heat. Add the oil, flour, and cook, stirring constantly, until the mixture resembles a thick paste but has not browned, 1 to 2 minutes.
Add the milk and cook, stirring every now and then, until the mixture begins to thicken, 3 to 4 minutes. Add the vegetable puree, Cheddar, cream cheese, and seasonings, and stir until the cheese is melted and the sauce is smooth. Stir the macaroni and serve warm.
Brownies(with carrot and spinach)
Prep: 15 minutes
Total: 55 minutes
Makes 12 brownies
Ingredients:
- Nonstick Cooking spray
- 3 ounces semisweet or bittersweet chocolate
- 1/2 cup carrot puree
- 1/2 cup spinach puree
- 1/2 cup firmly packed light or dark brown sugar
- 1/4 cup unsweetened cocoa powder
- 2 tablespoons trans-fat-free soft tub margarine spread
- 2 teaspoons pure vanilla extract
- 2 large egg whites
- 3/4 cup oat flour, or all purpose flour
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
Directions:
Preheat the over to 350. Coat an 8x8 inch baking pan with cooking spray.
Melt the chocolate in a double boiler or over a very low flame.
In a large bowl, combine the melted chocolate, vegetable purees, sugare, cocoa powder, margarine and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
Whisk in egg whites. Stire in the flour, baking powder, and salt with a wooden spoon.
Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.
Chocolate Chip Cookies (with chickpeas)
Prep: 20 minutes
Total: 31-33 minutes
Makes 2 dozen cookies
Ingredients:
- Nonstick cooking spray
- 1 cup firmly packed light or dark brown sugar
- 3/4 cup trans fat-free soft tub margarine spread
- 2 large egg whites
- 2 teaspoons pure vanilla extract
- 1 (15 ounce) can of chickpeas, drained and rinsed
- 2 cups (12 ounces) semisweet chocolate chips
- 3/4 cup chopped walnuts (optional)
- 3/4 raisins (optional)
- 2 cups all-purpose flour
- 1/2 cup old-fashioned oats
- 1 teaspoon baking soda
- 1/4 teaspoon salt
Directions:
Preheat the oven to 350. Coat a baking sheet with cooking spray.
In a large mixing bowl or the bowl of an electric mixer, beat the sugar and margarine with a wooden spoon or on medium speed until smooth. Beat in the egg whites and vanilla, then the chickpeas and chocolate chips. Add the flour, oats, baking soda, and salt and mix on low speed until a thick dough forms.
Drop the dough by the tablespoonful onto the baking sheet, spacing the cookies about 2 inches apart. Press gently with a fork to flatten. Bake until the cookies are golden brown and just set, 11 to 13 minutes; do not overbake. Transfer toa rack to cool.
Store in an airtight containter for up to 3 days.
**Recipes provided by Deceptively Delicious by Jessica Seinfeld. For more recipes or to order her book, click here.
