Back-to-School Brain Food

In today's Cooking with the Moms radio podcast, our featured topic, Back-to-School Brain Food, highlights the importance of feeding kids a delicious array of foods rich in omega-3 fats, iron, and zinc -- all important for brain health. Be sure to listen in as we share two family favorites, Teriyaki Salmon in Foil and Szechuan Beef Stir-Fry. Also tune in to hear our 9-year old guest, Simon (Liz's son), talk about clever ways to get kids to eat their veggies and to learn about his latest food jag: quesadillas. Here's a recipe Simon asks for when he's having a quesadilla craving:

BBQ Beef Quesadillas

Makes 4 Servings

6 to 8 ounces leftover steak (or chicken or shrimp), diced into small pieces

1 orange, yellow or red bell pepper, roasted or grilled and finely diced

2/3 cup fresh or frozen corn kernels, thawed

1/2 cup reduced-fat shredded Cheddar cheese

2 tablespoons all-natural barbecue sauce

Four 10-inch flour tortillas

2 teaspoons canola oil

Combine the steak, bell pepper, corn kernels, cheese, and barbecue sauce in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add two of the quesadillas and cook, pressing down occasionally with a spatula, until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes. Repeat with the remaining oil and quesadillas. Cut into quarters and serve (Liz's family had them with vegetarian baked beans last night, and it was a great side dish).

Eggs for Every Occasion

When we asked for your favorite recipe using eggs for our recent giveaway (for a one-year supply of Eggland's Best Eggs, an Emerilware Cast-Iron Skillet, and an All-Clad Reversible Griddle) we received an interesting assortment of dishes -- from Cauliflower Custard to Breakfast Casserole to the winning recipe for Scrambled Omelet Breakfast Burritos shown below. We chose this recipe for its simplicity and the fact that Michele M. from Albion, IL used bell peppers in the dish (we took some creative license by leaving out the green bell pepper and using only red bell pepper but you use half of each if your kids like green peppers). We hope you enjoy this delicious breakfast burrito as much as we did.

Scrambled Omelet Breakfast Burritos
Makes 4 Servings

1 tablespoon olive oil
1/2 cup chopped onion
3/4 cup chopped red bell pepper
6 large Eggland's Best eggs
2 tablespoons milk
Sea salt to taste

3/4 cup diced natural smoked deli turkey
4 large flour tortillas, warmed
1/2 cup shredded Monterey Jack cheese
1/2 cup shredded Cheddar cheese
Picante sauce or salsa

Heat the oil in a medium nonstick skillet over medium-high heat. Add the onion and bell pepper to the skillet. Cook and stir until crisp-tender, 3 to 5 minutes. Whisk together the eggs, milk, sea salt, and turkey. Add to the skillet. Cook, stirring occasionally, until eggs are cooked through. Mix together the cheeses. Fill warm tortillas with egg mixture. Sprinkle each with 1/4 cup cheese. Top with picante sauce, if desired. Roll up burrito-style.

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Nutrition Information per serving: 400 calories, 20g fat (6g saturated), 780mg sodium, 31g carbohydrate, 2g fiber, 25g protein, 30% vitamin A, 60% vitamin C, 30% calcium, 20% iron

Beans are a Vegetable: Who Knew?

Many people are surprised to learn that beans are actually a vegetable. Whether it's black, pinto, cannellini, or garbanzo beans, they're a good source of fiber, protein, iron, potassium and folate. Beans are versatile and can be added to soups, salads, pasta dishes, salsas, dips ... even desserts! Here's a recipe featuring beans that we created just this week.

Farfalle Salad with Chick Peas & Broccoli
Makes 5 to 6 Servings

8 ounces dried farfalle pasta
2 cups small broccoli florets
1 cup grape tomatoes, sliced in half
One 7 3/4-ounce can garbanzo beans (chickpeas), drained and rinsed
1/2 cup crumbled feta cheese
1/4 cup Italian salad dressing
2 tablespoons chopped fresh basil

1. Cook the pasta according to package directions. Two to three minutes before the pasta is done, add the broccoli. Bring back to a boil and cook until the pasta is done. Drain and place in a large bowl.

2. While the pasta is still warm, add the tomatoes, chickpeas, feta cheese, salad dressing, and basil and stir to combine. Serve warm or refrigerate for a cold salad. Garnish with basil leaves as desired.

Nutrition Information per Serving: 280 calories, 5g fat (2.5g saturated, 0.3g omega-3), 350g sodium, 42g carbohydrate, 4g fiber, 11g protein, 20% vitamin A, 45% vitamin C, 10% calcium, 10% iron

* Click here for printer-friendly version

Share your favorite bean recipe by posting it to our blog.

Cooking Videos While You Wait

Last week while Janice endured the bitter cold springtime weather here in Boston, Liz got on a plane and hightailed it down to Atlanta where the sun was shining and the flowers blooming. Though her trip was not for pleasure, it was a nice escape from the icy grip of New England, albeit for just one day. The reason for Liz's sojourn to the south: a video shoot for EverWell, a TV show that now airs in doctor's office waiting rooms nationwide. Liz is the show's cooking guru, showing viewers how to whip up fast and healthy meals, snacks and desserts. For the shoot, she demonstrated four recipes: Garden Turkey Meatballs (see recipe below), Grab-and-Go Breakfast Bars, Apple Butterscotch Cake, and Shrimp & Mango Rice Salad.

To watch some of her other EverWell cooking segments -- Teriyaki Salmon in Foil, Tuscan Minestrone Soup, Confetti Chicken Wraps, and Apple Blueberry Walnut Crisp -- simply click here.

Garden Turkey Meatballs
Makes about 24 meatballs (6 Servings)

This simple weeknight dish is packed with great taste and great nutrition. Serve over spaghetti (we like Barilla Plus whole wheat blend pasta) and dinner is served!

1 pound ground turkey breast
2 to 3 medium carrots (6 ounces), peeled and finely grated (about 2/3 cup)
1 large omega-3 egg
1/2 cup quick-cooking or old-fashioned oats
1/2 cup grated Parmesan cheese
2 tablespoons ground flaxseed
1 tablespoon dried Italian seasoning or 1 tablespoon dried basil
1/2 teaspoon salt
1/8 teaspoon pepper
One 26-ounce jar pasta sauce

Preheat the oven to 400°F. Spray a large baking sheet with non-stick cooking spray and set aside. Combine the turkey, carrots, egg, oats, Parmesan cheese, flaxseed, Italian seasoning, salt and pepper in a large bowl and mix until ingredients are just combined. Shape the meat mixture into twenty four 1 ½-inch balls. Place them on the baking sheet and cook until lightly browned, 10 minutes. Meanwhile, place the pasta sauce in a large saucepan over medium heat. Cover and bring to a simmer. When the turkey meatballs come out of the oven, add them to the sauce, reduce the heat and simmer, covered, about 20 minutes.

Nutrition Information per Serving:
230 calories, 10g fat (3g saturated; 0.5g omega-3), 730mg sodium, 18g carbohydrate, 2g fiber, 22g protein, 60% vitamin A, 10% vitamin C, 10% calcium, 15% iron

Pasta Envy

Last week, Liz stopped by her friend Didi's house for a quick visit. Didi (whose family owns the amazing Wilson Farms in Lexington, MA) was in the middle of making her family's favorite dinner: penne pasta with broccoli, chicken, and a creamy cheese sauce. Being the nosey neighbor that she is, Liz just "had to have the recipe."

Once Didi shared the recipe, we hit the kitchen and created our very own Meal Makeover Mom version (minus the cream of course). Our recipe is sure to be a huge hit with your kids because it features pasta (and who doesn’t love pasta), broccoli, and chicken pieces that look and taste like tenders. Given how much Josh, Simon, Carolyn and Leah (our clan) loved this dish, we're confident yours will love it too. If you're cooking for a crowd, you can easily double the recipe.

Cheesy Penne with Chicken & Broccoli

Makes 4 to 5 Servings

8 ounces dried penne pasta

4 to 5 cups medium-size broccoli florets

1 pound skinless, boneless chicken breast halves, cut into 3/4-inch x 2-inch pieces

1/3 cup seasoned dried bread crumbs

1 tablespoon canola oil

1/2 tablespoon butter

1 1/2 tablespoons all-purpose flour

1/2 cup 1% lowfat milk

1/2 cup all-natural chicken broth

3/4 cup shredded reduced-fat Cheddar cheese (about 2 ounces)

Salt and freshly ground black pepper to taste

Preheat the oven to 350ºF. Cook the pasta according to package directions. About two minutes before the pasta is done, add the broccoli and continue to cook until the pasta and broccoli are done (about 2 more minutes). Drain and return to the saucepan. While the pasta is cooking, coat the chicken in the bread crumbs. Place on a baking sheet and cook until golden and no longer pink in the middle, about 12 minutes. While the pasta is cooking and the chicken is in the oven, heat the canola oil and butter in a saucepan over medium-high heat until the butter melts. Add the flour and cook for 1 minute, whisking constantly. Whisk the milk and broth slowly into the flour mixture. Bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 2 minutes. Remove from the heat, stir in the cheese, and season with salt and pepper to taste. Place the cooked pasta, broccoli, and chicken in a large serving bowl. Pour the cheese sauce on top and serve.

Nutrition Information per Serving:

450 calories, 11g total fat (3.5g saturated, 0.4g omega-3), 400mg sodium, 51g carbohydrate, 4g fiber, 34g protein, 30% vitamin A, 80% vitamin C, 20% calcium, 15% iron

Tip #1: Freeze any leftover chicken broth in ice cube trays or plastic zip-top bags.

Tip #2: Add even more nutrition by switching to a whole wheat blend pasta (we like Barilla Plus).

Superbowl Chili

As we gear up for Superbowl Sunday our thoughts inevitably turn to what foods to eat and serve. So far this (perfect) season, Janice has made our Halftime Taco Chili for every Patriots game. The chili is a huge favorite with her family and any guests who come over to watch (which, if you know Janice, is usually about a dozen neighbors and friends). With healthy tortilla chips, salsa, and guacamole on the side, this warm winter dish is guaranteed to please fans across the nation (even Giants fans!). If you or your guests are vegetarian, use meat-free grounds in place of the ground beef. Double (or triple!) the recipe if you are having a crowd or if you want leftovers. GO PATRIOTS!

Halftime Taco Chili
Makes 6 Servings

1 tablespoon canola oil
2 large carrots, shredded (about 2 cups)
1 medium onion, coarsely chopped (about 1 cup)
1 pound lean ground beef (90% or higher)
One 28-ounce can crushed tomatoes
One 15 1/2-ounce can blackeye peas or pinto beans, drained and rinsed
One 15-ounce can hominy or corn kernels, drained and rinsed
One 4-ounce can diced green chili peppers, optional
2 to 3 teaspoons chili powder
2 to 3 teaspoons ground cumin
1 teaspoon garlic powder
1/2 cup reduced-fat sour cream
1/3 cup pre-shredded reduced-fat Cheddar cheese

Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the carrots, onion, and beef and cook, breaking up the large pieces, until the meat is no longer pink, 5 to 7 minutes. Drain excess fat.

Stir in the tomatoes, beans, hominy or corn, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, uncovered, 20 to 25 minutes. Remove from the heat and stir in the sour cream. Serve in individual bowls and top with shredded cheese.

Nutrition Information per Serving:
340 calories, 10g fat (3.5g saturated fat), 570mg sodium, 37g carbohydrate, 8g fiber, 27g protein, 110% vitamin A, 20% vitamin C

Nutritious Zucchini: Who Knew!

Zucchini is one of those veggies that gets little attention. It's not as nutrient packed as say sweet potatoes or as sexy as asparagus, but it does, in fact, contain a healthy helping of good nutrition. Zucchini is a good source of vitamins A and C as well as potassium and fiber (both good for the heart). Interestingly, zucchini contains two antioxidants, lutein and zeaxanthin, both important for good vision. We use zucchini, plus a few other convenient ingredients -- onion, canned beans, salsa, cheese and tortillas -- for this fast weeknight meal. When Liz recently made it for her family, both her boys, Josh and Simon, happily ate every last bite.

Beany, Cheesy, Zucchini Quesadillas

Makes 6 Servings

1 tablespoon canola oil
1 medium zucchini, cut into 1/4-inch dice (1 1/2 to 2 cups)
1 small onion, finely diced (about 3/4 cup)
3/4 teaspoon dried cumin
1/2 teaspoon chili powder
One 15 ½-ounce can canellini beans, drained and rinsed
1/2 cup salsa (we like mild)
1 1/2 cups preshredded reduced-fat Cheddar cheese
Six 8-inch flour tortillas

Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, onion, cumin, and chili powder and cook until tender, about 10 minutes. Preheat the oven to 400°F. Stir in the beans, salsa, and 1 cup of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes. To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese over the tortillas. Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

Nutrition Information per Serving: 320 calories,11 g fat (4g saturated, 0.3g omega-3), 580mg sodium, 39g carbohydrate, 5g fiber, 15g protein, 15% vitamin C, 30% calcium, 15% iron

Hearty Winter Pies

Okay. It's 60 degrees in Boston today -- admittedly a bit bizzare -- but that hasn't stopped us from cooking up some hearty winter pies. For this month's issue of Kiwi magazine, we took two of our favorites, chicken pot pie and shepherd's pie, and gave them a makeover. We lightened them up and then added a few good-for-you ingredients to make them more nutritious. Click here to read the article and sample our stick-to-your-ribs dishes. What's your favorite winter comfort food recipe? Please share!

New Year's Resolutions

What is your resolution for 2008? Ours is to start a weekly audio podcast, redesign our website, and get serious about writing our second book. We're counting on our club members to hold us to it! If one of your resolutions is to cook healthier meals for your family, here's a recipe for beef stew to get you started. Click here to see how easy it is to make it.

Sweet & Hearty Beef Stew
Makes 6 Servings

8 ounces presliced mushrooms
2 pounds lean stew meat
One 16-ounce bag baby carrots
One 8-ounce can tomato sauce
1/3 cup maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas, thawed
3 tablespoons cornstarch
3 tablespoons cold water
6 whole wheat rolls

Place the mushrooms in the bottom of a slow cooker. Top with the stew meat and carrots.
Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt.
Cover and cook for 6 to 7 hours on low. When done, whisk the cornstarch and water together in a small bowl until well blended and then stir into the beef mixture along with the peas.
Allow the mixture to thicken, 2 to 3 minutes. Serve with the whole wheat rolls.

Tip: Take your peas out of the freezer when you start your slow cooker and allow them to thaw on the counter until you’re ready to add them to the stew.

Nutrition Information per Serving: 340 calories, 11g fat (4g saturated), 520mg sodium, 29g carbohydrates, 4g fiber, 32g protein, 220% vitamin A, 20% vitamin C, 30% iron

Get Griddling!

We've had lots of fun creating new recipes with our Cuisinart GR-4 Griddler Panini maker. Desiree H. of Philadelphia is the winner of our latest giveaway for the Griddler and we're sure she'll have fun experimenting with it as well. Here's one of our favorites to get you started Desiree! For those of you who do not yet own a Panini maker, just cook it in a skillet with a heavy pot on top to flatten the sandwich a bit. Enjoy!


Tuna & Artichoke Panini
Makes 4 servings

One 6-ounce can light or albacore tuna, drained and flaked
One 6-ounce jar marinated artichoke hearts, drained and coarsely chopped
½ cup preshredded reduced-fat Cheddar cheese
¼ cup olive tapenade
4 teaspoons extra virgin olive oil
Eight 1/2-inch-thick slices Italian bread (about 5 x 2 ½ inches)

Preheat the Panini grill on high heat. Combine the tuna, artichoke hearts, cheese, and olive tapenade in a bowl and set aside. Lightly brush one side of each slice of bread with olive oil. Place 4 slices of bread on the work surface, oiled side down. Divide the tuna mixture evenly between the bread. Top with the remaining slices of bread, oiled side up. Place sandwiches in the Panini press and cook until golden brown, about 5 minutes. Slice each sandwich in half and serve.

Nutrition Information per Serving:
240 calories, 14g fat (3g saturated, 0.2g omega-3), 660mg sodium, 14g carbohydrate, 2g fiber, 17g protein, 15% calcium

Fishing for Compliments!

When we each received our Master’s Degrees at Boston University back in the 1980s, we didn’t expect to return 20 years later to teach a cooking class for 25 members of the National Fisheries Institute. But that’s just what we did last week. And what a fun time we had! After showing folks how to dice a mango, cut a sweet potato, and juice a lime, we all went into the commercial kitchen and cooked up a storm.

We all prepared and then enjoyed an appetizer of Crispy Shrimp with Garlicky Sautéed Spinach, followed by Almond Crusted Tilapia with Mango-Cilantro Salsa, Sweet Potato Fries, Mesclun Salad with Simply Sweet Vinaigrette, and ended with Chocolaty Coconut Torte with Fresh Raspberries. We ended our meal with a hilarious contest to see who could hand whip cream fastest to serve with the torte.
Here’s one of the favorite recipes that we invite you to try. We guarentee you'll love it!

Crispy Shrimp with Garlicky Sautéed Spinach

Makes 5 Appetizer Servings

1 pound jumbo raw shrimp (15 count), shelled and deveined

1 large egg (preferably an omega-3 egg), beaten
1 cup Panko (Japanese style) bread crumbs

1/4 cup grated Parmesan cheese
2 tablespoons ground flaxseed
1 tablespoon canola oil
1 tablespoon butter

1 tablespoon canola oil
1 garlic clove, minced
One 10-ounce bag prewashed baby spinach
Kosher salt
Freshly ground pepper
1 lemon cut into wedges

Flatten each shrimp gently with a mallet or rolling pin and set aside. Combine the bread crumbs, Parmesan cheese, and ground flaxseed in a shallow bowl. Place the egg in a separate bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture. Arrange on a plate. Heat the oil and butter in a large nonstick skillet over medium-high heat. Add the shrimp and cook until crispy and cooked through, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet.

Meanwhile, heat the oil in another large nonstick skillet or saucepan over medium heat. Add the garlic and cook until golden, about 1 minute. Add the spinach, raise the heat to medium-high, and cook, stirring frequently, until the spinach wilts, 3 to 5 minutes. Season with salt and pepper to taste.

To serve, divide the spinach and shrimp evenly onto five plates, and garnish with a lemon wedge.

Nutrition Information per Serving: 290 calories, 14g fat (3g saturated, 1.9g omega-3), 170mg cholesterol, 430mg sodium, 15g carbohydrate, 4g fiber, 26g protein, 50% vitamin A, 25% vitamin C, 30% iron

Fish is Brain Food!

Last week, the 13-year-old winner of the Scripps National Spelling Bee stated with confidence that he almost always eats fish before a competition because, “it’s good for the brain.” Evan O’Dorney, who often orders a tuna salad sandwich from Subway, is clearly one smart cookie!

Recent studies confirm a link between seafood and brain development. One study from Rush University Medical Center in Chicago found that a diet rich in seafood reduces the rate of cognitive deterioration in the elderly. For those of us (especially overworked cookbook authors) who experience signs of cognitive deterioration on a daily basis, this is great news!

To get more seafood into your diet, try this super-easy recipe.

Scoop-It-Up Tuna Salad
Makes 2 Servings

One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 tablespoons light canola mayonnaise
Salt and pepper

Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers

Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.

Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A

Watch a video clip of this recipe on MealMakeoverTV.com:
http://www.mealmakeovermoms.com/flash/tvTunaSalad.html

Ready, Set, Grill

With Memorial Day just around the corner, it’s time to fire up your backyard grill. Instead of the same old burgers and dogs, try pork tenderloin instead. We like it because it’s versatile, easy to cook, and very lean. In fact, it has the same amount of fat as skinless chicken breast and is also a great source of B vitamins.

If you need some incentive to expand your grilling repertoire, the National Pork Board is sponsoring a recipe contest: Grilling Grates from 50 States. They’re looking for regionally-inspired, quick and easy tenderloin recipe creations with five ingredients or less. You can check it out at TheOtherWhiteMeat.com. In the meantime, to get you started, try our pork tenderloin recipe … with just 5 simple ingredients.

Rosemary-Marinated Pork Tenderloin
Makes 4 Servings

One 1 ¼ pound pork tenderloin
1/4 cup Italian salad dressing
1 tablespoon chopped fresh rosemary
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon kosher salt
Pinch black pepper

Place the pork in a large resealable plastic bag; set aside. Whisk together the salad dressing, rosemary, mustard, garlic, salt, and pepper in a bowl. Pour the marinade over the pork. Seal the bag and refrigerate for at least 1 hour, or up to 24 hours for the most flavorful results.

Nutrition Information per Serving:
170 calories, 6g fat (2g saturated fat), 160mg sodium, 0g carbohydrate, 0g fiber, 28g protein

Burgers Anyone?

Have you ever wondered how much saturated fat and cholesterol you get when you bite into a burger made with 80 or 90% lean ground beef? We sure have. Believe it or not, companies are not required to list the nutrition facts on ground beef. But now there's a tool, the Ground Beef Calculator, that crunches the numbers for you. By inputting a few key facts into the online calculator, you can view the full nutrient breakdown of different ground beef choices, including calories, fat, saturated fat, vitamins, and minerals. Check out the calculator at http://www.ars.usda.gov/nutrientdata/GroundBeefCalculator And while we're on the subject of ground beef, try our recipe for Cheesy Black Bean Burgers, perfect for busy weeknights or lazy weekends.

Cheesy Black Bean Burgers
Makes 8 Servings

One 15 ½-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
1 large egg, beaten
1 cup preshredded reduced-fat Cheddar cheese
1/3 cup seasoned bread crumbs
1/2 teaspoon garlic powder
8 hamburger buns

Preheat the grill to medium. Place the black beans in a large bowl and mash with the back of a large spoon until smooth but still a bit chunky. Add the beef, egg, cheese, bread crumbs and garlic powder and mix until well combined. Divide the beef mixture and shape into 8 patties. Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers at least 160°F, about 4 minutes per side. Serve on hamburger buns with your favorite toppings and condiments.

Nutritional Information per Serving: 310 calories, 8g fat (3g saturated), 510mg sodium, 32g carbohydrate, 7g fiber, 28g protein

Spring Showers Bring Inspiration

Spring is an amazing time of year in New England (that’s where we both live). But as diehard New Englanders know, the annual arrival of the daffodils and tulips can sometimes be usurped by rain and mud. Well, wouldn’t you know it: it’s school vacation week and it’s been raining solid for five straight days. To make the best of the situation, we took advantage of yesterday’s downpour by putting our two youngest taste testers – Janice’s daughter Leah, age 7, and Liz’s 8-year old, Simon, to work (well, sort of). As we rushed around the kitchen measuring ingredients and debating the merits of carrots, the kids built Legos, played knee hockey (a first for Leah to be sure), and sampled our latest recipe creation! So as we survive April showers, we bring you this delicious new seafood dish that’s sure to bring sunshine to everyone’s day!

Seafood is rich in heart-healthy omega-3 fats, but it's not the only source. Watch our video for easy ways to increase your omega-3 intake. Click here

Teriyaki Salmon in Foil
Makes 4 servings

1/4 cup lite teriyaki sauce
1 tablespoon brown sugar
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger *
1 teaspoon cornstarch
1 ½ cups snow peas (about 4 ounces), trimmed
1 large carrot, cut into 2-inch long very thin “matchstick” strips (about 1 cup)
Four 5-ounce salmon filets, skin removed
Salt and freshly ground pepper
1 tablespoon toasted sesame seeds, optional

Preheat oven to 400°F. Cut four 12-inch square pieces of aluminum foil. In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended. Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top of the vegetables and season with salt and pepper. Spoon the teriyaki mixture evenly over each piece of salmon. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way. Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.

* For convenience, use bottled minced ginger. Serve with rice and your favorite fruit on the side.


Nutrition Information per Serving: 240 calories; 7g fat (1g saturated; 1.6g omega-3); 450mg sodium; 12g carbohydrate; 2g fiber; 33g protein; 110% vitamin A; 25% vitamin C

Dinner Dilemma: Chicken Nuggets Again?

This past week, Liz spent two warm, sunny days in New York City. On the flight home, she sat next to a fellow Bostonian and father of two who, once he discovered Liz was a dietitian and cookbook author, asked for ideas on how to expand his sons’ dinner favorites beyond hot dogs and chicken nuggets. To help our dad, and parents everywhere, we hope you’ll try one of our favorite dinnertime recipes for Confetti Chicken Wraps. The dish starts with chicken, because most kids love it. From there, we use orange bell peppers instead of green since they’re sweeter (and more nutritious!) as well as red beans (just open the can), one of nature’s most nutritious, antioxidant-rich foods.

Let us know what you and your kids think!

Confetti Chicken Wraps
Makes 6 to 8 Servings

1 tablespoon canola oil
1 large orange bell pepper, finely diced
1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
1/2 to 1 teaspoon ground cumin
1/2 to 1 teaspoon chili powder
One 15 1/2-ounce can red beans, drained and rinsed
One cup frozen corn kernels, thawed
1 cup preshredded reduced-fat Cheddar cheese
3/4 cup salsa (we like mild)
Six to eight 8-inch flour tortillas
1/2 cup reduced-fat sour cream, optional

Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese, and salsa and cook until the mixture is heated through and the cheese is melted, about 2 minutes. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds. Assemble by placing the chicken mixture down the center of each tortilla. Wrap burrito style and serve with sour cream as desired.

Nutrition Information per Serving: 330 calories, 8g fat (1.5g saturated fat), 510mg sodium, 41g carbohydrate, 8g fiber, 24g protein, 20% vitamin A, 60% vitamin C, 15% calcium

Want to Know More about Food Safety in Your Home Kitchen? Watch Our Video Tip! Click here