Millions of Americans eat out every single day. Some children never see meals prepared in their kitchens. As a result, one-third of daily calories are eaten away from home – and that means we lose control of the food we eat.
If your kids love fast food-type of meals, think about replicating them at home. It really can be easy, and it puts you in the driver’s seat for the health quality of meals.
Lean ground beef or turkey breast are great for burgers – and kids love to form them with their hands. Add seasonings or finely diced onions for a different flavor. Serve on multi-grain buns for an extra fiber boost.
Chicken tenders are surprisingly easy to make from scratch, using chunks of skinless chicken breast. Dip each piece in nonfat buttermilk and then in seasoned breadcrumbs. Place in a single layer on a baking sheet coated with vegetable cooking spray. Spray the tops of the chicken tenders with cooking spray. Bake in 350-degree oven for 10 minutes. Turn the chicken over and spray the tops. Cook an additional 5 minutes or until cooked through. While the chicken is baking, you can get the rest of the meal all set.
Oven-baked fries are the way to go. Cut white or sweet potatoes into thin strips for quicker cooking. Place in a mixing bowl and toss with a light sprinkle of olive or canola oil. Place in a single layer on baking sheet. Bake in hot 425-degree oven until done, about 15 minutes. Half way through turn over the fries for even browning. Remove from oven and pour into serving dish. Season as desired. Mrs. Dash Garlic and Herb sodium-free seasoning is wonderful on these fries. And no deep fat frying involved!!!
Here is a 1-cup serving of oven-baked sweet potato fries. A good rule of thumb is to keep the starch serving (potatoes, rice, pasta or legumes) the size of your fist. That is my fist next to the fries! A perfect serving size for me.