Lake Cormorant Elementary

Healthy Living Means Healthy Eating

Sometimes our busy schedules leave us with the decision to grab a quick dinner from a not-so-healthy fast food joint. We hope to provide a few recipes that are quick, yet still healthy to nurture our bodies after a long hard day.

Quick and Easy Meals for On the Go Families

Sesame-Orange Shrimp

serves 4

Ingredients:

3 tablespoons sesame seeds (white, black or a mix)

2 large egg whites

1/4 cup cornstarch

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 pound peeled and deveined raw shrimp (21-25 per pound)

2 tablespoons canola oil, divided

3/4 cup orange juice

1/4 cup dry sherry

2 tablespoons reduced-sodium soy sauce

1 teaspoons sugar

1 scallion, thinly sliced

Directions: Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl.  Add shrimp and toss to coat.  Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp. Add orange juice, sherry, soy sauce and sugar to the pan. Bring to a boil and cook, stirring ocassionally, until slightly thickened and reduced by half, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top.

Balsamic Pepper Chicken

serves 4

Ingredients:    4 boneless skinless chicken breasts

                         2 teaspoons lemon pepper

                         2 teaspoons vegetable oil

                         1/3 cup balsamic vinegar

                         1/4 cup chicken stock

                         2 cloves garlic, minced

Directions:

Sprinkle lemon pepper on both sides of the chicken.  In a skillet, heat oil over medium heat.  Add chicken and cook for 5 to 7 minutes on each side or until chicken is no longer pink inside.  Remove chicken to a serving platter and keep it warm.  Mix vinegar, broth and garlic and add to the skillet. Stir and cook over medium high heat for about 2 minutes or until the mixture is reduced and slightly thickened. Pour sauce over chicken breasts and serve.

Baked Mustard Chicken

Ingredients:      1 pound boneless skinless chicken breasts

                            1 tablespoon butter-melted

                            3/4 tablespoon dried tarragon-crushed

                             1 teaspoon balsamic vinegar

                             3 tablespoons Dijon mustard

                             salt and pepper --to taste

Directions:

Preheat oven to 375F. Combine melted butter, tarragon, vinegar, and mustard in a shallow dish.  Dip chicken pieces in mixture, and place in a baking dish.  Pour any remaining butter mixture over top of chicken.  Bake for 15 to 20 minutes, or until juices run clear when pricked with a toothpick.

Spicy Mexican Skillet Chicken

Prep Time: 25 minutes

Start to Finish: 25 minutes

Makes: 4 servings                                                                  

Need:  1 to 2 teaspoons chili powder

             1/4 teaspoon salt

             1/4 teaspoon pepper

             4 boneless, skinless      chicken breasts

             1 teaspoon canola or soybean oil

             1 can(15 oz) black beans, drained and rinsed

             1 cup corn, preferably steamfresh

             1/3 cup salsa (any variety)

             chopped fresh cilantro, if desired

Directions:

1. Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken.

2. Spray 10-inch skillet with cooking spray.  Add oil; heat over medium heat (170 F).  Cook chicken in oil 8 to 10 minutes, turning once until juice is clear when the center of the thickest part is cut.

3. Stir in beans, corn and salsa. Heat to boiling; reduce heat.  Cover and let it simmer 3 to 5 minutes or until vegetables are hot. Sprinkle with cilantro.

 Nutrition: 1 serving: 350 Calories(calories from fat 60) Total Fat 7g(Saturated fat 1 1/2g, Trans 0g), Cholesterol 85 mg; Sodium 360mg; Total Carbs 33g. Dietary Fiber 11g, Protein 40%g Daily Value, Vitamin A 8%, Vitamin C 2%, Calcium 8%, Iron 20%    

Toasted Vegetable Tacos

Prep Time: 5 minutes

Start to Finish:  10 minutes

Makes: 1 serving (just add as you wish)

Need: 1/2 to 1 cup fresh veggies, such as broccoli, snap peas, green beans and red bell pepper

1 flour tortilla ( 8 inch)

1 teaspoon raspberry chipotle sauce or desired salsa

1 tablespoon shredded Mexican 4 cheese blend

 1. Place veggies in a microwavable bowl.  Cover with plastic     wrap and microwave on High 1 minute or until tender.  

2. Heat medium skillet over medium heat. Toast tortilla about 1 minute on each side or until toasted. Carefully bend tortilla until edges meet but do not fold.

3. Spread chipotle sauce (or salsa) on tortilla. Top with veggies and sprinkle with cheese.

Nutrition: 1 serving: 210 Calories (Calories from Fat 50); Total Fat 6g (Saturated Fat 2 1/2g, Trans Fat 1/2g), Cholesterol 5mg; Sodium 370 mg; Carbs 31g, Fiber 3g, Sugars 4g, Protein 7g % Daily Value, Vitamin A 15%, Vitamin C 40%, Calcium 15%, Iron 15%