Happy Easter!

 

Nutrition Tip

 

With warm weather on the way and Spring sports in full swing the calendar is likely filling up. Setting aside time for family meals is not always easy but it is very important. It has been found that "children who regularly eat with their families are more likely to have healthy diets and get good grades in school" states Bethany Thayer MS, RD spokesperson for the American Academy of Nutrition and Dietetics. Below are some quick meal ideas that will allow for less time in the kitchen and more time around the dinner table.

 

 

 

Frozen ravioli (regular or low fat) with a store bought tomato sauce and a side salad.

 

Tip: Look for sales on the ravioli and tomato sauce and stock up. These items will last a long time in the freezer/cupboard and will come in handy when you are short on time.

 

 

 

Rotisseri chicken, steamed (frozen) vegetables and roasted potatoes.

 

Tip: Frozen vegetables can be just as nutritious as fresh! Vegetables are flash frozen within hours of harvesting which locks in their nutrients.

 

 

 

Grilled chicken ceasar salad with whole wheat dinner rollls

 

Tip: The difference between regular and low fat Ceasar dressing is significant. For two tablespoons of regular Caesar it is 120 calories and 11g of fat, for the same amount of low fat Caesar it is 70 calories and 7g of fat.

 

 

 

Grilled cheese on whole grain bread and tomato soup

 

Tip: This is a quick and easy meal that has calcium from the cheese and vitamin C and A from the tomatoes.

 

 



 



Healthy Recipe

                             Easy Cheesy Chicken Fingers

 

Ingredients

1 cup all-purpose flour

¼ tsp salt

¼ tsp pepper

4 large egg whites

½ cup fat free milk

1 ½ cup cornflakes cereal (crushed)

1 cup (4 ounces) shredded, reduced fat cheddar cheese

6 (4 ounce) boneless, skinless chicken breast halves, cut into 1 x 4 inch strips

 

Directions

  1. Preheat oven to 375 degrees. Coat a large baking sheet with cooking spray.
  2. Combine flour, salt, and pepper in a shallow bowl.
  3. Beat egg whites and milk in a second shallow bowl.
  4. Combine cornflakes and cheese in a third shallow bowl.
  5. Dip each chicken strip first in flour mixture, then in egg mixture, then in cheese mixture. Arrange strips on prepared baking sheet. Bake 12 minutes, turn chicken strips, and bake 8-12 additional minutes.

 

Note: Coated, unbaked chicken strips can be frozen on a small baking sheet. Once frozen transfer strips to a large zip top plastic freezer bag, seal and store. Chicken strips can be baked without thawing (similar to store bought chicken fingers). To bake, place frozen chicken strips on a baking sheet coated with cooking spay and bake at 375 degrees for 25 minutes. Make up a large batch on a weekend, freeze and serve when time runs short during the week.

 

Recipe makes: 6 servings

Cost per recipe: $10.35

Cost per serving: $ 1.73

 

Nutrition facts per serving: 282 calories, 5.7g total fat, 33g protein

 

Recipe adapted from Eat Right for Less: Nutrition on a Budget by Purdue University Cooperative Extension Program.

 

 

 

 

 

 

 

 

 



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