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Healthy Kids Healthy Futures

Easy and Healthy Snack and Dinner Recipes

 

Oven Baked Fish Sticks

  • 1 lb. fresh cod fillets

  • 2 cups 2 percent milk

  • 2 garlic cloves, crushed

  • 1 cup flour

  • 1 teaspoon salt

  • 2 teaspoons paprika

  • 2 cups panko bread crumbs

Directions

Preheat oven to 425 degrees and cut the tilapia fillets into sticks.  In a bowl, combine milk and garlic. Soak fish in the mixture, cover, and chill for 20 minutes. Spray a baking sheet with cooking spray and combine flour, salt and paprika in a shallow dish. In another shallow dish, pour the panko bread crumbs. Take the fish "sticks" out of the milk and pat them dry. Dip them in the flour mixture, then dredge them in the milk again, then in the panko bread crumbs. Arrange the fish on the baking sheet. Cook the fish for 5 minutes, then remove the pan, flip the sticks and cook for another 5 or 6 minutes.

 

Chicken Nuggets

These are a favorite for children.

  • 1 lb. boneless, skinless chicken breasts

  • ½ cup bread crumbs
          

Directions
Cut chicken into bite size pieces.  Place breading in a plastic bag and add a few pieces of chicken at a time.  Shake to coat evenly.

Microwave Method: Spray non-stick coating on a 9-inch by 13-inch baking dish.  Arrange chicken pieces so they are not touching.  Cover with wax paper and cook on high for 6-8 minutes or until chicken is tender, rearranging twice during cooking time.

Conventional Oven: Preheat oven to 425 degrees F.  Spray a cookie sheet with non-stick coating.  Arrange chicken pieces so that they are not touching.  Bake for 12-14 minutes.

 

Splash of Fun Fruit Smoothie

  • 2 cups seedless watermelon

  • 1 cup strawberries, washed, dried, and stem removed

  • 1/2 cup grapes, frozen

  • 1 tsp. honey

Directions
Wash and dry grapes, pull from stem, place on cookie sheet, single layer and freeze grapes over night.  Using a blender, add watermelon, strawberries, grapes and honey.  Blend until smooth.

 

Whole Wheat English Muffin Pizzas

  • 2 English muffins

  • 1/4 cup tomato sauce

  • 2 slices mozzarella cheese cut into strips

  • 2 slices lean ham

  • Chopped vegetables of your choice

Directions
Separate English muffins and spread each with 1 tablespoon of sauce.  Arrange ham, cheese, and chopped vegetables on top.  Place on baking sheet and cook at 350 degrees for about 10 minutes or until cheese is melted.  Makes 4 pizzas

 

Oven Baked Fish Sticks

  • 1 lb. fresh cod fillets

  • 2 cups 2 percent milk

  • 2 garlic cloves, crushed

  • 1 cup flour

  • 1 teaspoon salt

  • 2 teaspoons paprika

  • 2 cups panko bread crumbs

Directions
Preheat oven to 425 degrees and cut the tilapia fillets into sticks.  In a bowl, combine milk and garlic. Soak fish in the mixture, cover, and chill for 20 minutes. Spray a baking sheet with cooking spray and combine flour, salt and paprika in a shallow dish. In another shallow dish, pour the panko bread crumbs. Take the fish "sticks" out of the milk and pat them dry. Dip them in the flour mixture, then dredge them in the milk again, then in the panko bread crumbs. Arrange the fish on the baking sheet. Cook the fish for 5 minutes, then remove the pan, flip the sticks and cook for another 5 or 6 minutes.
     

Fruity Parfait

  • 2 cups chopped fresh pineapple or canned pineapple tidbits

  • 1 cup frozen raspberries or strawberries thawed

  • 1 cup low-fat vanilla yogurt

  • 1 medium banana, sliced

  • 1/4 cup low fat granola

Directions
In four cups, layer pineapple, raspberries, yogurt, banana and granola.

Makes 4 servings