Food and Nutrition

Wonderful Tasting Healthy Family Recipes for January

| by Child Development Institute

Your Family Chef from Parenting Today is here each month with great meal ideas.

Here are some ideas for some tasty meal for the month of January.

These meals offer good nutrition while making it easier to get kids and teens to eat more nutritional meals.

Great tasting recipes for this month include: Crispy Chicken Dinner, Ground Beef Casserole, Seafood Spaghetti, Tortellini with Sundried Tomatoes and Bacon, Scrumptious Cheesy Potatoes, Delicious Banana and Oats Pancakes

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Crispy Chicken Dinner
Serves 4-5

Ingredients:
4 boneless, skinless chicken breasts
½ cup soft breadcrumbs
3 tbsp Parmesan cheese, grated
2 tsp lemon zest, grated
½ tsp paprika
3 tbsp lemon juice
Extra-virgin olive oil
1 tbsp water
Vegetable oil cooking spray
Salt and pepper

Instructions:
Preheat oven to 375 degrees Fahrenheit. Lightly spray a baking pan with cooking spray.

Combine breadcrumbs, Parmesan cheese, lemon zest, paprika and salt on a shallow plate. In a separate shallow dish, combine lemon juice and 1 tbsp water.

Dip each side of the chicken breasts into the lemon juice and water mixture, then in the Parmesan cheese/breadcrumb mixture until both sides are well coated. Place into the baking pan and bake in the oven for about 25-30 minutes or until the chicken is no longer pink inside.

Serve immediately with a vegetable side dish and homemade sweet potato fries.

Ground Beef Casserole

Ingredients:
1 lb lean ground beef
4 carrots, peeled and sliced
4 medium potatoes, peeled and sliced
1 onion, finely chopped
4 stalks celery, sliced
1 can cream of mushroom soup
Salt and pepper to taste

Instructions:
Preheat oven to 325 degrees Fahrenheit.

Place all ingredients (raw) in a casserole dish in the order as given in the ingredients list. Top with the cream of mushroom soup and sprinkle with salt and pepper. Bake in the oven for about 1 ½ hours or until all vegetables are cooked through.

Serve immediately!

Seafood Spaghetti
Serves about 4

Ingredients:
Enough spaghetti for 4 people
1 large carrot, cut into thin strips
17.5 oz shrimp, peeled and deveined
17.5 oz scallops
5 oz snow peas
2 cloves garlic, finely minced
1/3 cup fresh basil, chopped
2 tbsp fresh chives, shopped
2 tsp lemon rind, grated
1/3 cup lemon juice
Salt and pepper to taste

Instructions:
Cook pasta according to package instructions. Drain and set aside.

Meanwhile, heat some oil in a wok (or skillet). Stir-fry shrimp, snow peas, garlic and scallops until tender. Add basil, chives, lemon rind and lemon juice and combine well. Add mixture to the hot pasta and toss well. Season with black pepper and a dash of salt and serve hot.

Tortellini with Sundried Tomatoes and Bacon
Serves 4-6

Instructions:
2 packages of fresh cheese tortellini
1 tbsp olive oil
4 bacon, chopped
4 spring onions, thinly sliced
¼ cup sun-dried tomatoes (in oil), chopped
½ cup half and half cream
½ cup sour cream
¼ cup water
½ cup Parmesan cheese, grated
1 tbsp fresh basil, chopped

Instructions:
Cook tortellini according to package instructions, drain and set aside.

In a large skillet, heat the oil and add the bacon. Cook and stir until the bacon bits are nice and crisp. Add the onions and sun-dried tomatoes and cook for a few minutes, until the onion is tender. Remove half of the bacon mixture and set aside.

Pour the cream, sour cream, water, Parmesan cheese and basil into the skillet with the remaining bacon mixture and cook until hot. Add the cooked tortillas and combine well.

Sprinkle with the bacon mixture that was set aside and serve immediately.

Scrumptious Cheesy Potatoes
Serves 4-6 as a side dish

Ingredients:
5 potatoes, peeled and diced
1 ½ cups cottage cheese
1 cup sour cream
1 cup Cheddar cheese, shredded
4 spring onions, thinly sliced
Fresh chive, chopped

Instructions:
Preheat oven to 350 degrees Fahrenheit. Lightly grease a 9 x 13 inch casserole dish.

Boil potatoes in a large pot of water until tender, then drain. Combine potatoes with the remaining ingredients (except Cheddar cheese) in a large bowl. Toss well. Spoon mixture into the greased casserole dish, sprinkle with Cheddar cheese and bake for 30 – 40 minutes.

This would make a great winter-comfort side dish.

Sweet Potato and Parsnip Mash
Serves 2-3 as side dish

Ingredients:
1 medium parsnip, peeled and sliced
1 small to medium sweet potato, peeled and diced
¼ red onion, diced
1 clove garlic, crushed
Olive oil
Butter
2 tbsp milk (or soy milk)

Instructions:
Place all vegetables (except garlic and onion) in a saucepan with boiling water, add a dash of olive oil, and cook for about 20 minutes or until tender. Drain.

Meanwhile, heat some olive oil in a small frying pan and sauté onion and garlic on low heat until just tender.

Mash the cooked vegetables with some butter and milk, add the onion and garlic and cook for a few minutes until heated through. Season with pepper and salt and serve with sausages or pork chops.

Delicious Banana and Oats Pancakes

Ingredients:
½ cup quick-cooking oats, uncooked
2 eggs, lightly beaten
1 ½ cups low-fat milk
2 tbsp vegetable oil
1 ¼ cups all-purpose flour
1 tsp baking powder
1 ripe banana, mashed
¼ tsp salt
Vegetable cooking spray

Instructions:
In a mixing bowl, combine oats and milk and set aside for about 10 minutes.

Then add the eggs, vegetable oil and mashed banana to milk mixture and beat well. In a separate large bowl, mix together the flour, baking powder and salt. Add the oat/milk mixture and stir until well combined.

Use 2 tablespoons of batter for each pancake. Coat a skillet with vegetable spray and drop the batter into the hot pan. Cook and turn each pancake until both sides are nicely brown.

Serve with maple syrup and vanilla yogurt.

Hot Apple Cider with a Twist

Ingredients:
2 quarts sweet apple cider
1 can frozen cranberry cocktail concentrate, thawed
2 cups frozen raspberries
1 cinnamon stick, broken in half

Instructions:
Place the sweet apple cider, cranberry cocktail concentrate and cinnamon stick in a saucepan and quickly bring to a boil. Lower the heat and allow to simmer for about 10 minutes. Add the raspberries and serve immediately.

Delicious after a day out playing in the snow.