Detailed Forecast

Healthy Dinners The Kids Will Love!



We eat lots of chicken because it's healthy and easy. But some nights.... it is so hard to find a new way to make the kids love it! Here are 3 great recipes they'll love!


Chicken Fingers with Curried Ketchup
Ingredients
Cooking spray
2 large eggs
1 tablespoon dijon mustard
2 teaspoons curry powder
1 teaspoon ground cumin
Kosher salt
2 cups panko (Japanese breadcrumbs)
3 skinless, boneless chicken breasts (1 1/2 to 1 3/4 pounds), cut into 1-inch-wide strips
1 bunch broccoli, cut into florets
3/4 cup ketchup
Juice of 1 lime

Directions
Preheat the oven to 400 degrees F. Set a rack on a baking sheet and mist with cooking spray. Whisk the eggs, mustard, 1 teaspoon curry powder, the cumin and 1 teaspoon salt in a shallow bowl. Mix the panko with 1/2 teaspoon curry powder in another bowl.

Dip the chicken strips in the egg mixture, letting the excess drip off, then coat with the panko. Place the chicken on the rack and mist all over with cooking spray. Bake until golden brown and cooked through, about 20 minutes.

Meanwhile, bring about 1 inch of water to a boil in a large pot with a steamer rack or basket in place. Add the broccoli, cover and steam until crisp-tender, 8 to 10 minutes. Mix the ketchup, lime juice and the remaining 1/2 teaspoon curry powder in a small bowl. Serve the chicken strips with the curried ketchup and broccoli.

Per serving: Calories 330; Fat 5 g (Saturated 1 g); Cholesterol 155 mg; Sodium 1,190 mg; Carbohydrate 34 g; Fiber 3 g; Protein 37 g




Apple Honey Drumsticks
Ingredients
12 skin-on chicken drumsticks
Kosher salt and freshly ground pepper
2 cups apple juice
1/2 cup apple cider vinegar
1/4 cup low-sodium soy sauce
2 teaspoons honey
Grated zest of 1 lemon
1/8 to 1/4 teaspoon red pepper flakes
2 teaspoons sesame seeds (optional)
1 tablespoon unsalted butter

Directions
Preheat the oven to 450 degrees F. Set a wire rack on a rimmed baking sheet. Put the drumsticks on the rack and season both sides generously with salt and pepper. Bake 30 minutes; flip the drumsticks and continue baking until golden and crisp, about 30 more minutes.

Meanwhile, make the sauce: Bring the apple juice, vinegar, soy sauce, honey, lemon zest, red pepper flakes and a pinch of salt to a high simmer in a large skillet over medium-high heat. Cook until the sauce is syrupy and coats the back of a spoon, 20 to 25 minutes. Set aside until the chicken is done.

Stir the sesame seeds into the sauce, if using, and warm over medium heat, if necessary. Transfer the chicken to a large bowl. Add the sauce and butter and toss to coat. Season with salt and pepper. Transfer the chicken to a platter and drizzle with any remaining sauce from the bowl.


Creamy Lemon Pepper Orzo With Grilled Chicken
Ingredients
1/4 cup plain fat-free Greek yogurt, at room temperature
1 tablespoon extra-virgin olive oil
1 large clove garlic, minced
Juice and zest of 1 lemon
Kosher salt and freshly ground black pepper
3 boneless skinless chicken thighs
1 cup whole wheat or other whole grain orzo
1 cup frozen petite peas, thawed and patted dry
2 ounces finely crumbled goat cheese, at room temperature
4 tablespoons chopped fresh herbs, such as basil and tarragon

Directions
Whisk together the yogurt, 2 teaspoons of the oil, garlic, lemon juice and 1/2 teaspoon each salt and pepper in a medium bowl until well combined.

Bring a pot of water to a boil and preheat an outdoor or indoor grill to medium heat. Rub the chicken thighs with the remaining 1 teaspoon oil and sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Grill until nicely marked and cooked through, 10 to 12 minutes per side. Transfer to a cutting board at let stand for at least 5 minutes.

Add the orzo to the boiling water and cook according to package directions for al dente, stirring in the peas the last minute of cooking. Drain the orzo and peas, reserving 1 cup of the cooking liquid. Stir the orzo and peas into the yogurt mixture, along with the goat cheese, 3 tablespoons of the fresh herbs and at least 3/4 cup of the cooking liquid, until well combined. Transfer to a platter.

Thinly slice the chicken and arrange on top of the orzo. Sprinkle with the lemon zest and the remaining 1 tablespoon fresh herbs and serve.


 

Filed Under :  
Topics : Hospitality_Recreation
Social :
People : Honey Drumsticks
A   A   A

Join Lite 96.3 For the Instant Wine Cellar

Red Cross Blood Drives

Help The Manna Food Project

Kayak for a Cause

Thinking of Starting a Business?