Healthy and Fun Family Recipes

As parents and caregivers, you make a big difference in what your kids think and do. When children see you making healthy choices—such as eating right and being active—there’s a good chance they’ll do the same.

Nutritious food doesn’t have to be bland or take a long time to prepare. Get the whole family to help slice, dice, and chop, and learn how to cut fat and calories.

To reduce fat content in meals, try these tips: Choose fat-free or low-fat milk products; add salsa on a baked potato instead of butter; try baking, broiling, boiling, or microwaving instead of frying; choose lean cuts of meat; and remove and don’t eat the skin from cooked chicken or turkey.

For inspiration, check out more than 60 healthy and Fun Family Recipes —including our top picks below:

Oatmeal Pecan Waffles

Ingredients
Waffles

• 1 cup whole-wheat flour
• ½ cup quick-cooking oats
• 2 teaspoons baking powder
• 1 teaspoon sugar
• ¼ cup unsalted pecans, chopped
• 2 large eggs, separated
• 1½ cup fat-free (skim) milk
• 1 tablespoon vegetable oil

Fruit Topping

• 2 cups fresh strawberries, halved
• 1 cup fresh blackberries
• 1 cup fresh blueberries
• 1 teaspoon powdered sugar

All berries may be substituted with frozen, thawed

Directions

1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter.
6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)
7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.

Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.

Yield: 4 servings
Serving Size: 3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size)
Calories 340
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 331 mg
Total Fiber 9 g
Protein 14 g
Carbohydrates 50 g
Potassium 369 mg

Recipe Source: Keep the Beat™ Recipes: Deliciously Healthy Family Meals

Pita Pizza 

Ingredients

• 1 cup Tomato Sauce
• 1 cup grilled boneless, skinless chicken breast, diced (about 2 small breasts)
• 1 cup broccoli, rinsed, chopped, and cooked
• 2 tablespoons grated parmesan cheese
• 1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 teaspoon dried)
• 4 (6½-inch) whole-wheat pitas

Directions

1. Preheat oven or toaster oven to 450°F.
2. For each pizza, spread ¼ cup tomato sauce on a pita and top with ¼ cup chicken, ¼ cup broccoli, ½ tablespoon parmesan cheese, and ¼ tablespoon chopped basil.
3. Place pitas on a nonstick baking sheet and bake for about 5–8 minutes until golden brown and chicken is heated through. Serve immediately.

Yield: 4 servings
Serving Size: 1 pita pizza
Calories 275
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 32 mg
Sodium 486 mg
Total Fiber 7 g
Protein 20 g
Carbohydrates 41 g
Potassium 362 mg

Recipe Source: Keep the Beat™ Recipes: Deliciously Healthy Family Meals

Spicy Southern Barbecue Chicken

Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350º F for 1 hour or until done.
4. Baste occasionally.

Yield: 8 servings--Serving Size: One chicken part with sauce

Each serving provides:

Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 240 mg

Oven French Fries

Oven baking makes these french fries lower in fat and still crispy.

1. Scrub potatoes and cut into long 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer.
3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475° F oven for 15 minutes.
9. Remove foil and continue baking uncovered for an additional 15 to 20 minutes or until golden brown.
10. Turn fries occasionally to brown on all sides.

Makes 5 servings--Serving size: 1 cup

Calories 238
Fat 4 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 163 mg

From NIH News in Health