Our Healthy Recipes for Yourself, for Your Kids, for Families
Nyree Broan·August 21, 2020
Deciding what to make for family dinner each day can be a challenge, so this article will give you several healthy recipes for yourself, for your kids, for large families.
Slow Cooker Chicken Tortilla Soup
Low-sodium chicken broth
Canned diced tomatoes
Fresh onion and garlic
Spices – chili powder, cumin, paprika, coriander, S&P
Canned black beans
Toppings – such as tortilla strips, cheese, sour cream, avocado
Pour chicken broth and diced tomatoes into a slow cooker.
Add onion, garlic and spices and chicken.
Cook on LOW heat 6 hours, or until chicken is cooked through.
Shred chicken then return to slow cooker along with black beans, corn, cilantro and lime juice.
Allow to cook until heated through.
Serve with desired toppings.
Crispy Flaky Fish Sticks
1 pound cod fillets, sliced crosswise into 1-inch strips
1/3 cup all-purpose flour
1 teaspoon onion powder
1/2 teaspoon garlic powder
2 large eggs
2 to 3 dashes hot sauce, optional
1 1/3 cup panko breadcrumbs
1 teaspoon dried dill or 1 tablespoon chopped fresh dill
Olive oil or non-stick cooking spray
Salt and fresh ground black pepper
Heat the oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper or a silicone baking mat. If you have one, place an oven-safe wire rack on the baking sheet and spray with nonstick cooking spray. This will make the fish sticks extra crispy.
Prepare three shallow bowls. In the first bowl, whisk the flour with onion powder, garlic powder, and 1/2 teaspoon of fine sea salt. In a second bowl, whisk the eggs and hot sauce together until blended. In the final bowl, stir the breadcrumbs and dill together. Drizzle one tablespoon of olive oil over the breadcrumbs and mix until most of the breadcrumbs are lightly coated. (Or spray with nonstick cooking spray).
Pat the fish very dry then with one hand, roll a piece of fish into the flour. Shake off excess flour and then dip into the egg mixture. Shake excess egg off, and then with your other hand or a fork, roll the fish into the breadcrumbs and place onto the prepared baking sheet (or onto the rack). Repeat with remaining pieces of fish.
Bake for 15 to 20 minutes, turning once during cooking. (If you are using a rack, there is no need to turn). The fish sticks are done when the breading is golden brown and the fish flakes easily with a fork.
Serve with a very light sprinkle of salt and fresh ground black pepper over the top.
Chicken Caesar Pasta Salad
2 red onions, cut into wedges
2 chicken breasts
3 tablespoons olive oil, divided
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 medium zucchini, chopped into 1-inch cubes
1 ciabatta bread, chopped into 1-inch cubes
2 heads romaine lettuce, leaves separated and washed
2 cups cooked and cooled spiral pasta
2 tablespoons shredded Parmesan cheese
2 anchovies, mashed with a fork 1 clove garlic, peeled and minced Juice of 1/2 lemon 1 teaspoon Dijon mustard 5 tablespoons mayonnaise 1 tablespoon white wine vinegar 3 tablespoons shredded Parmesan cheese
Preheat the oven to 400 degrees.
Place the red onion wedges and chicken breasts on a baking sheet. Drizzle with 2 tablespoons of the oil and half of the salt and pepper. Toss to coat and then bake for 10 minutes.
Add the zucchini cubes to the pan and turn them over to coat with the oil. Return the pan to the oven and bake for an additional 10 minutes.
Meanwhile, place the cubed ciabatta on a separate baking sheet and drizzle with the remaining tablespoon of oil. Sprinkle with the remaining salt and pepper, and toast in the oven for 5 to 7 minutes, until the ciabatta has browned and the chicken on the other pan is cooked through. Remove from the oven.
In a small bowl, whisk together all the dressing ingredients.
Arrange the lettuce on a large serving plate.
Slice the chicken into bite-size chunks and place on top of the lettuce along with the cooked pasta, roasted vegetables and ciabatta croutons.
Drizzle with a little of the dressing and top with the shredded Parmesan.