GIVING KIDS HEALTHY FOOD THAT THEY LOVE

Ham-&-Cheese-Stuffed Chicken Breasts

From EatingWell:  Fall 2004, The Essential EatingWell Cookbook (2004)

Ingredients

1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese

2 tablespoons chopped ham

2 teaspoons Dijon mustard

Freshly ground pepper, to taste

4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)

1 egg white

1/2 cup plain dry breadcrumbs

2 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.
2. Mix cheese, ham, mustard and pepper in a small bowl.
3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)
5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

Nutrition

Per serving: 236 calories; 7 g fat (2 g sat, 3 g mono); 74 mg cholesterol; 10 g carbohydrates; 31 g protein; 1 g fiber; 287 mg sodium; 347 mg potassium.

Exchanges: 1/2 starch, 4 lean meat

  236 calories; 7 g fat (2 g sat, 3 g mono); 74 mg cholesterol; 10 g carbohydrates; 31 g protein; 1 g fiber; 287 mg sodium; 347 mg potassium.

Old-Fashioned Spaghetti & Meatballs

From EatingWell:  Fall 2004, September/October 1995, The Essential EatingWell Cookbook (2004)

Ingredients

Meatballs

1/3 cup bulgur

1/2 cup hot water

4 ounces lean ground beef

4 ounces hot Italian sausage

1 medium onion, very finely chopped

2 large egg whites, lightly beaten

3 cloves garlic, very finely chopped

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 cup fresh breadcrumbs, preferably whole-wheat (see Tip)

Sauce & Spaghetti

4 cups prepared marinara sauce

1/2 cup slivered fresh basil leaves, or chopped fresh parsley

1 pound whole-wheat spaghetti, or linguine

1/2 cup freshly grated Parmesan, or Romano cheese (1 ounce)

Preparation

1. To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
2. Preheat oven to 350°F. Coat a rack with cooking spray and place it over a baking sheet lined with foil.
3. Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large bowl; mix well. Form the mixture into 1-inch meatballs (about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with paper towel.
4. To prepare sauce & spaghetti: Put a large pot of lightly salted water on to boil. Bring sauce to a simmer in a Dutch oven. Add the meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley).
5. Meanwhile, cook spaghetti (or linguine) until just tender, 8 to 10 minutes. Drain and transfer to a serving bowl. Top with the sauce and meatballs and serve with grated cheese.

Tips & Notes

• Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Nutrition

Per serving: 496 calories; 8 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 86 g carbohydrates; 0 g added sugars; 27 g protein; 18 g fiber; 568 mg sodium; 405 mg potassium.

Nutrition Bonus: Fiber (72% daily value), Vitamin C (35% dv), Iron (30% dv), Calcium (25% dv), Vitamin A (25% dv).

4 1/2 Carbohydrate Serving

Exchanges: 5 starch, 3 vegetable, 1 1/2 medium-fat meat

Posted by Chef Bill Brooks, Corporate Chef, U.S. Foodservice, Inc

Opinions expressed are my own and do not necessarily

reflect those of U.S. Foodservice, Inc