Healthy Chicken Tenders

We have a nine-year-old at home, so as you can imagine, foods like pizza, mac-n-cheese, hot dogs, and chicken tenders top the list of requested meals. Trying to introduce healthy foods into the mix isn't always easy, so why not try re-imagining a food we already "like" into a healthier version.   

The following chicken tender recipe was a quick improvisation, but one that yielded a nine-year-old chorus for "More!"

Healthy Chicken Tenders

Ingredients

• 1.5 lbs. boneless/skinless Chicken Breast, cut into "tenders"
• 2 TBSP Olive Oil
• 1 cup Panko Japanese Bread Crumbs
• 1/2 cup Grated Parmesan Cheese
• Maple Pepper to taste (or plain salt & pepper)

Directions

1. Preheat oven to 350 degrees.
2. Coat all sides of chicken tenders with olive oil; set aside.
3. Combine bread crumbs, parmesan, and maple pepper in a bowl; blend well.
4. Roll tenders in bread crumbs mixture until all sides are covered. Place on cookie sheet.
5. Bake 30 minutes or until lightly browned.

BBQ Meatloaf Muffins

These are the best re-imagining of meatloaf ever!  Quick, easy, tasty, a breeze to reheat.  We have made these at least once a month since stumbling upon the recipe on Pinterest. We've taken to calling them Meat Muffins, but somehow that seems politically incorrect here!

BBQ Meatloaf Muffins

Ingredients

• 1 pkg (6 oz) Stuffing Mix
• 1 cup Water
• 2 TBSP Barbecue Sauce
• 1 lb Ground Beef
• 1 cup (4 oz) shredded Cheddar Cheese
• Additional barbecue sauce, optional

Directions

1. Preheat oven to 375°. 
2. In a large bowl, combine stuffing mix, water and 2 tablespoons barbecue sauce. 
3. Add beef; mix lightly but thoroughly. 
4. Place 1/3 cup mixture into each of 12 ungreased muffin cups, pressing lightly.
5. If desired, top each with additional barbecue sauce.
6. Bake, uncovered, 18-22 minutes or until a thermometer reads 160°.
7. Sprinkle tops with cheese; bake 2-4 minutes longer or until cheese
8. is melted. 

Nutritional Info

Yield: 6 servings.

Nutritional Facts: 2 mini meatloaves equals 330 calories, 

17 g fat (7 g saturated fat), 67 mg cholesterol, 668 mg sodium, 

21 g carbohydrate, 1 g fiber, 21 g protein.

Recipe and Photo courtesy of http://www.tasteofhome.com/

Guinness Chicken Stew

OK, moment of truth here. I'm Irish. I like my Guinness. This is my third Guinness recipe posted on Pond Brook Cookbook, and I already have another one planned. So, if you don't like Guinness, well, may the road still rise to meet you. 

Anyhow, this chicken stew does require about 45 minutes of prep work, so do yourself a favor; leave the Guinness in the fridge, behind the milk, out of sight...

Guinness Chicken Stew

Ingredients

• 6 TBSP and 1/2 cup All-Purpose Flour, divided
• 1 tsp Salt, divided, plus more to taste
• 1/2 tsp freshly ground Pepper, plus more to taste
• 2 1/2 lbs boneless, skinless Chicken Thighs, trimmed
• 4 tsp Extra-Virgin Olive Oil, divided
• 3 pcs Bacon, chopped
• 1 2/3 cups Guinness Beer or other stout (14-ounce can)
• 2 TBSP Worcestershire Sauce
• 1 lb Carrots, cut into 1-inch pieces
• 2 cups chopped Onion
• 4 Garlic cloves, minced
• 1 1/2 tsp Dried Thyme
• 1 cup Chicken Broth
• 2 cups Baby Peas

Directions

1. Combine 6 tablespoons flour with 1/2 teaspoon each salt and pepper in a shallow bowl. 
2. Dredge chicken thighs in the mixture to coat completely; transfer to a plate.
3. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add half the chicken and cook until well browned, 2 to 4 minutes per side; transfer to a 5- to 6-quart slow cooker. 
4. Reduce heat to medium and repeat with the remaining 2 teaspoons oil and chicken thighs. Arrange the chicken in an even layer in the slow cooker.
5. Add bacon to the pan and cook, stirring often, for 2 minutes. 
6. Sprinkle the remaining 1/2 cup flour over the bacon and cook, stirring constantly, for 2 minutes more. 
7. Add stout and Worcestershire sauce and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Pour the mixture over the chicken. 
8. Add carrots, mushrooms, onion, garlic and thyme, spreading in an even layer over the chicken. Pour broth over the top.
9. Cover and cook until the chicken is falling-apart tender, 4 hours on High or 7 to 8 hours on Low.
10. Stir in peas, cover and cook until the peas are heated through, 5 to 10 minutes more. 
11. Season with the remaining 1/2 teaspoon salt and pepper.

Nutrition

8 servings, about 1 1/3 cups each
Per serving : 366 Calories; 13 g Fat; 88 mg Cholesterol;
28 g Carbohydrates; 30 g Protein; 4 g Fiber; 566 mg Sodium

Photo and recipe adapted from http://www.eatingwell.com/

Lo Mein Noodles

Pinterest comes to the rescue again!  I wanted a noodle dish to accompany my Crock Pot Cashew Chicken, and these Lo Mein Noodles hit the spot! I imagine this recipe would taste great with the addition of mushrooms, but they are not include here due to a personal allergy.

These Lo Mein Noodles turned out tasty and quick, and are even recommended by our picky 9-year-old!

Lo Mein Noodles  

Ingredients

• 1 pkg (8 oz.) Spaghetti
• 3 TBSP Soy Sauce
• 2 TBSP Teriyaki Sauce
• 2 TBSP Honey
• 1/4 tsp Ground Ginger
• 2 TBSP vegetable oil
• 3 Celery stalks, sliced
• 2 Carrots, cut into large matchsticks
• 1 Red Pepper, cut into long, thin slices
• 2 Scallions, sliced

Directions

1. Bring a large pot of salted water to a boil. 
2. Cook spaghetti in the boiling water, stirring occasionally until cooked through but firm to the bite, about 10 minutes.
3. Drain and rinse spaghetti with cold water to cool.
4. Whisk soy sauce, teriyaki sauce, honey, and ground ginger together in a bowl.
5. Heat oil in a large skillet or wok over high heat. 
6. Cook and stir celery, carrots, red pepper in the hot oil until slightly tender, 5 to 7 minutes
7. Add spaghetti and sauce mixture. Continue to cook, tossing to mix, until the noodles and sauce are hot, about 5 minutes more.
8. Garnish with scallions.

Image and recipe adapted from http://allrecipes.com/