CRISPY CHICKEN TENDERS
Greasy fried chicken fingers get a healthy makeover! I coat them in a wholesome, crust—with a dash of cheesy goodness— then bake ‘em in a hot oven so they get ultra-crispy.
SERVINGS 5
¾ cup bread crumbs, preferably whole grain ½ cup toasted wheat germ ¼ cup grated Parmesan cheese 1 tsp onion powder
½ tsp garlic powder 1 pinch cayenne pepper (optional) 1 tsp kosher salt 2 eggs 2 lbs skinless, boneless chicken tenders
STEP 1 Preheat the oven to 450°F. Mist two baking sheets with oil spray and set aside. STEP 2 In a large bowl, add the bread crumbs, wheat germ, parmesan cheese, onion powder, garlic powder, cayenne pepper (if using), salt, and pepper and mix until well combined. STEP 3 In a small separate bowl, add the eggs and lightly beat. STEP 4 One at a time, dip the chicken tenders into the egg, dripping off any excess egg, then place them in the bread crumb mixture (pat to coat on all sides with the breading). Place the tenders on the baking sheets and mist the tops with oil spray. Bake for 15 minutes, or until the breading is golden brown and crispy, and the chicken reaches an internal temp of 165˚.
Per serving: 330 calories, 50g protein, 8g fat (2g saturated, 6g unsaturated), 190mg cholesterol, 15g carbs, 3g fiber, 0g sugar, 420mg sodium
1. Eat more veggies yourself! Kiddie see, kiddie do. If your little ones see you eating a wide variety of vegetables, they’re more likely to do it. A study from the Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that preschool age kids were more likely to eat bell peppers (and prefer them in the future) after being shown a video of people eating the veggie compared to kids who didn’t see the veggie video. Encourage your children to eat more vegetables by enjoying them yourself, and by pointing out other people (grandparents, siblings, cousins, friends, babysitters, and so on) who enjoy them, too!
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2. Think out of the box. If your child doesn’t like steamed broccoli, don’t give up. Instead, try another spin. Whip up a batch of pan-charred broccoli, creamy broccoli soup, broccoli and chicken stir-fry, or top it with cheese sauce or marinara… you get the idea. Be creative and experiment until you find a recipe your child does like.
3. Find the perfect pair. A plain crunchy veggie, like cauliflower or celery or sugar snap peas might not be an easy sell, but put out a scrumptious dip, like hummus, salsa, guac alongside, or spread on some nut butter, and watch those crunchy crudités disappear. Voila!
4. Give kiddos some power. Give your kids the power to choose—a fun recipe, a new veggie to prepare as a side dish, or even the theme of the meal. It’s a simple equation that will make mealtimes less fraught: more freedom = less fussing. When you involve your kids with planning and prep a few nights each week, you’ll find they’re less likely to argue about finishing their veggies. Good food, good mood…sounds appetizing, right?
5. When in doubt, hide it. Sometimes, it’s easier to just slip veggies into their favorite foods. You can add a handful of kale or spinach into smoothies. Add chopped broccoli into mac and cheese (no brainer!). Toss diced carrots and red bell peppers into meatballs, burgers or meatloaf. Swap out standard noodles for veggie noodles, like spaghetti squash or zucchini linguini (aka zoodles). Mix cauliflower rice with traditional rice. Blend canned pumpkin puree into marinara sauce and taco meat. The options are limitless!
www.savoryonline.com | October 2019 29
EAT MORE VEGGIES
TRICKS TO GET KIDS TO
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