FISH TACOS by Nicki Hemby
If you haven't managed to get your kids eating fish yet, try fish tacos. Most kids enjoy build-it-yourself meals so this may be the perfect gateway! Sometimes once you get a kid to taste something for the first time in a "fun" dish, they're willing to eat it presented in other ways. If they like it, lift your glass and make a toast to your open-minded fish-eating child! They will see that trying something new is something to celebrate, and they may be more likely to try something new in the future!
You'll Need:
- 4 tilapia/flounder filets
- 3 tablespoons olive oil
- 1 package Fish Fry or other Cajun seasoning mix
- Favorite toppings like tomatos, lettuce, cheese or cabbage
- 8-10 corn tortillas
- Dressing or sour cream
Instructions
Pour about 1 cup of the Fish Fry into a large storage baggie.
Heat olive oil in a skillet on medium high.
Place the tilapia/flounder filets in the bag and shake until all the filets are coated with Fish Fry.
Pan fry the fish in the olive oil for about 3 minutes each side or until flaky white and cooked through.
Remove the fish from the pan and cut it up into bite-size pieces.
Serve the fish on the corn tortillas topped with their favorite toppings and dressing.
DOUBLE CHEESEBURGER MEATBALLS by Allison Rebenack
- 1 lb ground turkey meat
- 1/4 c. bread crumbs
- 1 tbsp ketchup
- 1 tbsp good 'ol yellow mustard
- 1/2 tsp kosher salt
- 1/4 tsp ground pepper
- 1/2 c. shredded cheese, your choice
- 1-2 mozzarella cheese sticks
- 2 tbsp relish (optional)
- 6 cup muffin tin
- cooking spray
Directions:
1. Set the oven to 350 degrees. Spray muffin tin with cooking spray. Set aside.
2. Combine ground turkey with bread crumbs, ketchup, mustard, salt, pepper, shredded cheese and relish (if using).
3. Form into 6 meatballs and place into muffin tins. Cut cheese sticks into 6 equal pieces and push a piece into the center of each "muffin".
4. Cover the cheese stick over with the meat mixture.
5. Pace in the oven and bake for about 20 minutes or unti meat and bubbly cheese is browned.
6. Pop out and serve with your favorite veggie and side.
RED, WHITE AND BLUE MUFFINS
Whip of a batch of these easy, healthy red, white and blue muffins with the kids for Memorial Day. Including whole wheat flour boosts the nutritional value and using frozen orange juice reduces the amount of refined sugar in the recipe. While making the muffins, you can share some Macaroni Fun Facts about Memorial Day.
You'll Need:
- 1 1/2 cups unbleached all purpose flour
- 1 cup whole wheat flour
- 2/3 cup sugar
- 2 tsp baking powder
- 1 tsp baking soda
- 1/4 tsp salt
- 1/3 cup cold butter, diced
- 3/4 cup plain low fat yogurt
- 1/3 frozen orange juice concentrate, thawed
- 2 eggs
- 1 1/2 cup blueberries, fresh or frozen
- 1 cup dried cherries, chopped
- 1/2 cup white chocolate chips, substitute with almond slivers to reduce sugar
- 24 red cupcake liners
Preheat oven to 400 degrees. Combine flour, sugar, baking powder, baking soda and salt in a large bowl. Cut in the butter using a pastry blender, back of a fork or two sharp knives. In a separate bowl, mix together the yogurt, orange juice concentrate and eggs. Add to the flour mixture and stir until JUST combined. Do not over mix. Gently fold in the berries, cherries and chips. Spoon batter into the cupcake liners and bake for about 15 to 20 minutes or until a toothpick inserted in the center comes out clean. Remove from oven and allow to cool.
These freeze really well.
LEMON AND LIME TART WITH FRESH BERRIES
You'll Need:
- Refrigerated 9 inch pie crust or you can make your own
- 1/4 cup lime juice
- 1/4 cup lemon juice
- 6 large eggs
- 1 cup sugar
- 1/2 cup (1 stick) unsalted butter
- 1 tablespoon lemon zest
- Confectioner's sugar (for dusting the finished tart)
- 1/2 cup fresh berries of your choice
Directions:
Place pie crust in tart pan to cover bottom and sides. Make sure to cover crust with tin foil and weight the crust down with pie weights or you can use dry beans. Cook as directed on package until golden brown. Let cool completely.
In a medium sauce pan, mix together the lime juice, sugar, and eggs until blended and cook over low heat. Stir constantly for about 5 minutes or until hot. Whisk in butter, a little at a time, until melted and completely blended. Continue to cook for 3 to five minutes longer, until it is thick and smooth. (Do not bring to a boil). Put filling in a bowl and had the lemon zest. Pour filling into tart pan. Bake at 375 degrees for 18 to 20 minutes, or until the filling is set. Cool and keep refrigerated. Before serving, add the berries and confectioner's sugar for decoration.
VEGETARIAN MEXICAN WRAPS
Quinoa is a grain found in most grocery stores now and is simple to prepare, similarly to rice. Quinoa has been around for thousands of years and is highly regarded in its native South America for its high protein content. The avocado's high monounsaturated fat content makes this a great substitution for meat in vegetarian and vegan diets. Between the quinoa and avocado, this dish contains a power punch of nutrition for the family. If the kiddos aren't into the lettuce wraps, you can always serve along with corn or flour tortillas.
You'll Need:
- 1 cup prepared quinoa
- 1 15 oz can black beans, drained & rinsed
- 2 medium tomatoes, seeded & diced
- 1-2 avocados, chopped
- 1 cup frozen corn kernels, thawed
- 1 red bell pepper, seeded & diced
- 1/4 diced red onion
- 2 tbsp lime juice
- 1 tbsp chopped cilantro (substitute parsley if the family isn't a fan of cilantro)
- salt & pepper to taste
- head of Boston bibb lettuce, leaves rinsed & dried
Combine first 10 ingredients in a bowl and chill. Serve in the lettuce leaves as a wrap.
It is important to add some type of acid to the recipe so if you do not use lime juice, be sure to add lemon juice or some type of vinegar to keep the avocado from browning. Only use a couple teaspoons of vinegar though - not two tablespoons.
BANANA CHIA CHIP MUFFINS
Chia plants are grown in Central and South America for their seeds. The chia seed is rich in omega-3 fatty acids and have hit the mainstream grocery stores in the United States within the last year. They are tiny little blackish-purple seeds that have a crunchy texture and soften to a tapioca consistency when soaked in liquid. The high fiber seeds are great when added to cereal, smoothies and yogurt. Here, a remix of the classic banana bread receives a nutrition boost with chia seeds.
You'll Need:
- 1 1/2 cups whole wheat flour or all purpose flour
- 1/2 cup rolled oats (quick cooking or regular)
- 3 tbsp chia seeds
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1 egg
- 1/4 canola oil
- 1/2 cup sugar
- 1 cup mashed banana (about 2 ripe bananas)
- 1 tsp vanilla extract
- 1 cup low-fat buttermilk
- 1/2 cup semi sweet mini chocolate chips
1. Preheat oven to 375 degrees.
2. Combine flour, oats and next five ingredients in a medium bowl. In a large bowl, whisk together egg, canola oil and sugar until creamy looking. Stir in mashed banana, vanilla and buttermilk. Add the flour mixture to the wet ingredients and stir until just combined. Do not over-stir or the flour will toughen and make chewy muffins. Stir in mini chips.
3. Spray the cupcake/muffin liners with cooking spray. Spoon muffin mixture into the liners. Bake for approximately 20 minutes but check the muffins after 15 minutes. They are done when a toothpick or knife inserted into the center comes out clean.
4. Remove pan from oven and allow to cool for ten minutes. Take the muffins out of the pan and allow to cool completely on cooling racks.
5. Store in an airtight container for up to a couple days or freeze for a quick snack/breakfast. Makes 12 to 14 muffins.
PASTA BOLOGNESE
You'll Need:
- 8 oz favorite pasta
- 3 tbsp olive oil
- 1 large onion, finely diced
- 2 carrots, finely copped
- 2 celery stalks, finely chopped
- 4 garlic cloves, finely minced
- 1 lb ground beef or turkey
- 1 cup milk
- 1 28 oz can crushed tomatoes
- 1 15 oz can chicken broth
- 1 cup white wine
- salt & pepper taste
In a large stock pot, heat olive oil over medium heat, add chopped onion, carrots, celery and garlic. Cook until softened, about 8 minutes. Add the ground meat and cook to brown (thoroughly cooked). Pour in milk and simmer until almost all of the liquid is gone. Add crushed tomatoes, chicken broth and white wine. Bring to a boil and then reduce heat to a simmer, (medium low heat). Cook on a simmer for about 1 to 1 1/2 hours with the lid off. Season with salt and pepper to taste. The sauce should be like the consistency of stew. Serve over cooked pasta, sprinkled with parmesan cheese.
*This is even better if it sits for a day in the refrigerator. Sauce freezes very well and can even be turned into chili if you want.
