Cooking with lean meats such as poultry has many health benefits.  Poultry has less fat and cholesterol than red meat and has a high level of Zinc, which promotes bone and tissue growth, wound healing and taste perception.  Panko bread crumbs give the texture and appearance of deep-frying without the calories.  You still get the crunchy crust you crave, but not all the high fat.

Recipe: Jennifer Bushman’s Kitchen Coach: Family Meals

Makes 4 to 6 servings

Ingredients

2 cups chopped cooked chicken or turkey
2 tablespoons butter
2 tablespoons flour
½ cup milk or half and half
Salt and freshly ground pepper to taste
1 teaspoon Dijon mustard
2 tablespoons chopped fresh oregano
1 teaspoon chopped fresh thyme
2 tablespoons chopped fresh curly leaf parsley
2 tablespoons finely chopped green onion (2 whole onions)
1/3 cup panko bread crumbs
2 tablespoons olive oil

1. Grind the chicken by pulsing in a food processor – but not to a paste.  The chicken should still have some texture.
2. Melt the butter in a 2-quart saucepan over medium heat.  Add the flour and season with salt and pepper.  Cook, stirring, for 3 minutes.  Stir in the milk or half and half all at once.  Cook, stirring, until very thick, about 3 minutes longer.  Remove from the heat and stir in the mustard.
3. In a medium bowl, mix the chicken, oregano, thyme, parsley and green onion.   Add the panko.  Stir in the cooled cream sauce and season the mixture very well with salt and pepper.
4. Refrigerate 1 hour, then shape into patties.*
5. Heat the olive oil in a heavy skillet over medium high heat.  Fry the patties until golden brown, about 3 minutes per side.

Variation

Grill the patties on a fish screen on a well-heated grill.  The smoky flavor will be a nice enhancement.

Peppers are excellent sources of Potassium. They help balance the salt levels in our blood to maintain a healthy blood pressure.  Cooking with olive oil is an effective way to control weight gain.  It is loaded with “good fats” called monosaturated fats, which reduce the risk of heart disease.

Recipe:  Jennifer Bushman’sKitchen Coach: Family Meals

Makes 16 wedges   

Ingredients                               

¼ cup olive oil
2 cloves garlic, peeled and crushed
1 small zucchini, sliced very thinly lengthwise
1 small eggplant, sliced very thinly lengthwise
2 large green peppers, cored, seeded, and cut into eighths
1 large red onion, peeled and sliced ¼-inch thick slices
Eight 8-inch flour tortillas
Salt and freshly ground pepper, to taste
2 tablespoons chopped fresh oregano
2 cups grated Monterey Jack cheese (8 ounces)
One 4-ounce can sliced green chiles — I like hot, but use mild or medium hot if you
prefer
2 tablespoons chopped fresh oregano
1 pint sour cream

1. Preheat the grill, or a grill pan, on medium high for 5 minutes.
2. Combine the olive oil and garlic in a small bowl and let stand for 10 minutes.
3. Brush the zucchini, eggplant, green peppers, and onion slices with the garlic flavored oil.  Arrange on a vegetable screen or directly on the grill pan. Grill 2 to 3 minutes until slightly charred on the underside.  Turn and grill 1 minute longer.  Remove from the grill.
4. Lay 4 of the tortillas on the counter.  Divide roasted vegetables equally among the tortillas.  Season with salt and pepper.  Sprinkle each with 1/3 to 1/2 cup cheese.  Add one tablespoon chile and ½ tablespoon oregano to each.  Cover with the remaining tortillas.*
5. Lay the filled quesadillas on the grill for 1 minute.  Using a large spatula, turn the quesadillas over, pressing down to seal them.  Grill 1 to 2 minutes more until the cheese is melted.
6. Remove the quesadillas from the grill, cut into quarters and serve hot with sour cream on the side.

Serving suggestion: 
Bowls of thinly sliced green onions, guacamole, and freshly made salsa are delicious accompaniments to these quesadillas.

Salmon, and other fish like tuna and mackerel, are packed with an essential fatty acid called Omega-3s. Eating fish with Omega-3s twice a week can aid in the prevention of heart disease and keep your blood flowing. Yogurt is also another ingredient that may reduce the risk of heart disease. It contains live bacterial cultures called that help maintain easy digestion.

Recipe: Jennifer Bushman's Kitchen Coach: Weeknight Cooking

Makes 4 servings

Ingredients

Tzatziki (see below)
1 pound of salmon, skinned and cut into 1" cubes
2 tablespoons olive oil
1 tablespoon soy sauce
1 teaspoon onion juice (from 2tablespoons grated onion or bottled)*
cup finely chopped onion
3 teaspoons finely chopped garlic (3medium cloves)
1 teaspoons ground coriander
Salt and cayenne pepper, to taste
2 tablespoons chopped fresh cilantro
Eight 8-inch wooden skewers, soaked for 30 minutes in cold water

Easy Preparation

Preheat the grill. Meanwhile, make the tzatziki.*

In a large bowl, mix all the remaining ingredients with a wooden spoon until well combined. Thread 3 cubes on each skewer and then place on a cookie sheet.

Spray the grill with nonstick spray. Wrap foil around the exposed ends of the skewers to prevent burning, or place a strip of foil across one end of the grill and lay the exposed ends of the skewers on it.

Grill the skewers over medium-high heat for 2-3 minutes per side, about 4 or 5 minutes total. The salmon is done when it turns from translucent to opaque. Serve 2 skewers per person with tzatziki on the side for dipping.

Serving Suggestion:
Serve the salmon on the skewer on a large platter of couscous. Grilled vegetable skewers go well with this dish, too.

Makes 4 servings

Ingredients

2 cups fresh plain yogurt (1 pint)

3 tablespoons chopped fresh mint

cup peeled, halved, seeded and thinly sliced cucumber (from 1 small cucumber)*

2 teaspoons finely chopped garlic(from 2 medium cloves)

1 teaspoon fresh lemon juice

Salt and freshly ground pepper, to taste

Easy Preparation

Combine all ingredients in a small bowl; taste and adjust the seasoning, then chill. Keep in mind that chilling tends to reduce the flavor of the seasoning, so don't be stingy with the salt and pepper.

Gorgonzola is actually an inexpensive and accessible cheese, and it is part of the Blue Cheese family. Blue Cheese is packed with probiotics, which are healthy cultures that give the cheese its distinctive taste and aide in digestion. They naturally help you fight off germs, too.

Recipe: Courtesy of Jennifer Bushman

Makes about 80 pieces

Ingredients

1/4 cup olive oil
4 white onions, trimmed and dices
3 large red bell pepper, seeded, deveined, and diced
2 tablespoons fresh oregano, chopped and oregano sprigs for garnish
2 teaspoon cane sugar
2 tablespoon sherry wine vinegar
Sea salt and freshly ground black pepper
2 whole wheat baguettes, sliced in 1/2 inch rounds
1 pound Stilton blue cheese or Gorgonzola
15 green onions, cleaned and trimmed, slice using two inches of the green only

Easy Preparation

In a large heavy sauté pan, heat 3 tablespoons of the olive oil over medium high heat. Sauté the onions until translucent.

Add the bell peppers and the oregano and sauté for about 10 minutes. Add the sugar and the vinegar and stir for a few minutes until the mixture is thoroughly combined.

Remove the pan from the heat and season the mixture with salt and pepper. You can make this up to a day ahead to this point.

To Bake the Crostini:

Preheat an oven to 400 F. Brush the bread with olive oil on both sides and place the slices on a cookie sheet. Bake until golden brown on both sides, turning once during the baking process.

Let cool and then place in an airtight container. They can be stored at room temperature for several days.

To Serve:

Brush the browned rounds with olive oil and sprinkle them with salt and pepper. Spoon the onion mixture over the tops of the rounds and then sprinkle the cheese evenly over the tops. Leave the tray out at room temperature, covered, until ready to heat. You can do this up to 2 hours in advance.

Preheat the oven to 350 F. Bake the rounds until the cheese is melted, about 6 minutes. Sprinkle the rounds with the green onion and serve garnished with the oregano sprigs.

Beans are a great source of the vitamin, Thiamin. It plays a vital role in normal nerve function and also aids in releasing energy like proteins and carbohydrates into the body, which is needed in growing bodies. Turkey is a lean source of protein and niacin, another vitamin that aids in releasing energy into the body.

Recipe: Jennifer Bushmans Kitchen Coach: Family Meals

Makes 6 servings

Ingredients

Two 15-ounce cans small white beans, drained and rinsed
6 cups low-salt chicken broth (1 quarts)
2 teaspoons minced garlic (2 medium cloves)
2 cups white onion, finely chopped (2 medium onions)
1/2 cup masa flour, available in the Spanish section of your local supermarket*
One 15-ounce can diced tomatoes
2 teaspoons Mexican oregano*
2 tablespoons canned chipotle chile, minced
2 tablespoons olive oil
Two 4-ounce cans chopped green chiles
2 teaspoons ground cumin
1 teaspoons dried oregano
1/8 teaspoon ground cloves
teaspoon cayenne
4 cups diced cooked turkey breast
Garnishes: Monterey Jack cheese, chopped tomatoes, cilantro, scallions, and sour cream

Easy Preparation

In 4-quart kettle, combine the beans, broth, garlic, and -cup of the onion, and bring to boil.

Whisk the masa into the broth then add the tomatoes, oregano, and chiles to taste. Bring the mixture back to a boil and stir often.

Heat the oil in a medium-sized heavy skillet over medium high heat. Add the remaining onion and cook for three minutes. Add the chiles, cumin, oregano, cloves, and cayenne. Cook for two minutes and add to the bean mixture. Stir in the turkey and continue to simmer for 15 minutes.

Serve the Chili in deep bowls and let each diner garnish his serving with Monterey Jack cheese, chopped tomatoes, cilantro, scallions, and sour cream.

Mozzarella Cheese is packed with nutrients like calcium, potassium, vitamin D, and protein all of which are especially important for bone health during childhood and adolescence. Pizza sauce is a fun and tasty way to eat tomatoes, which are loaded with Vitamin A and lycopene. They are known to be among the best foods for overall health and are a preventive way to fight cancers.

Recipe: Courtesy of Jennifer Bushman

Makes 24 bites

Ingredients

cup chopped sun-dried tomatoes
cup shredded mozzarella (3 ounces)
cup chopped pepperoni (2 ounces or about 1/4 of an 8-ounce package sliced pepperoni)
1 tablespoon chopped fresh oregano
2 tablespoons prepared pizza sauce*
Salt and freshly ground black pepper
6 sheets frozen phyllo pastry (about 4 ounces), thawed and covered with a damp towel
cup butter, melted (1 stick)

Easy Preparation

Preheat the oven to 350 F.

In a medium bowl, combine the tomato, mozzarella, pepperoni and oregano. Stir in pizza sauce and set aside.

Lay out the phyllo pastry and cut crosswise into 4 equal strips. Brush 1 strip with melted butter.

Place 1 teaspoon of filling at the center of the short end of the pastry strip. Roll up about 1/3 of the pastry around the filling like a cigar. Fold in the sides to enclose the filling and then continue to roll to the end. Place finished rolls, seam side down, on a greased, rimmed baking sheet and brush the surface with more melted butter. Repeat with the remaining phyllo.

Bake 15 to 20 minutes, until golden brown.

Lettuce is not only good when you are counting calories. There are many health benefits to it, too. Lettuce is high in dietary fiber, aids digestion and is good for those with stomach problems. Get creative with lettuce and experiment with different varieties, like Romaine, Boston, Bibb and Butter. They have different flavors and textures, and appeal to kids of all ages.

Recipe: Courtesy of Jennifer Bushman

Makes 4 servings

Ingredients

2 cloves garlic
1 small jalapeno, deseeded and chopped
1 stick lemon grass, chopped
cup cilantro cup chopped green onion
1 pound flank steak, cut into chunks 1 tablespoon olive oil
cup sesame seeds, toasted
1 head of butter leaf lettuce 1 lemon
4 wooden skewers, 8 inches long

Easy Preparation

Preheat your grill, or a grill pan, to medium high heat.

Soak 4 wooden skewers in cold water for 30 minutes, to prevent them from burning. Place the garlic, chili, lemon grass, cilantro and onions in a food processor and chop finely. Add the steak, salt and pepper then pulse into a smooth paste.*

Using wet hands, divide the mixture into 12 and form into meatballs. Thread 3 meatballs onto each skewer, brush with olive oil and place on the grill to cook for 2 minutes on each side or until cooked through.*

Take the patties off of the skewers and serve with the lettuce leaves, cilantro, sliced green onion, toasted sesame seeds, and a squeeze of lemon.

Egg whites are low in fat and cholesterol, and they are high in protein.  They help build and maintain many of the body’s structures, such as skin, muscles, blood and blood vessels. Strawberries, raspberries and blueberries are bursting with antioxidants, like Vitamin C, which help the body defend the common cold and other winter invaders.

Adapted from Jennifer Bushman'sKitchen Coach:Weekend Cooking

Makes 16 servings; 1 slice per serving

Ingredients

1 cup cake flour
1/4 teaspoon salt
1 1/2 cups superfine granulated sugar
12 egg whites, at room temperature*
1 teaspoon pure vanilla extract
1/3 cup unsweetened cocoa powder
1/2 tsp cinnamon
1 cup frozen, fat-free or light whipped topping, thawed
4 cups fresh strawberries, blueberries and raspberries
2 teaspoons lemon juice
Extra cocoa powder for dusting the cake

Easy Preparation

Preheat the oven to 350° F.

In a large bowl, sift together the flour, salt, half of the sugar, unsweetened cocoa powder and cinnamon.

In the bowl of an electric mixer on medium-high speed, beat the egg whites and vanilla until soft peaks form.  With the mixer on medium speed, gradually add the remaining sugar, 1/4 cup at a time.  Beat until the whites are stiff and shiny, 4 to 5 minutes all together.

Remove the bowl from the mixer and sprinkle the flour mixture over the egg whites, 1/4 cup at a time.  Fold the flour into the egg white mixture very gently after each addition, just until there are visible signs of the flour.  Do not overmix or the cake will not be as high and tender.

Gently spoon the batter into an ungreased tube pan with a removable bottom.*

Bake 35 to 45 minutes, until the surface springs back when touched, and a wooden skewer or metal cake tester inserted at the center between the side and the inner tube of the pan comes out clean.  Cool the cake completely, upside down in the pan.*

Run a knife gently around the edges, and turn the cake out onto a plate.

In a small bowl, combine the whipped topping, berries and lemon juice.

Slice the cooled cake and top with 2 tablespoons of the berry cream, dust with cocoa powder and serve.

Freeze half of the sauce in several one-cup containers, and you will have dinner in minutes on a no-time-to-cook work night. There are many ways to use this delicious tomato sauce – with pasta, of course – but it’s also delicious spooned over roast fish fillets. Or pour it around browned pork chops, cover and braise until tender.

Ingredients

1 tablespoon olive oil
1 cup diced onion
Salt, to taste
1/2 teaspoon chopped fresh oregano
1 teaspoon chopped fresh rosemary
1 1/2 teaspoons chopped garlic (from 2 small cloves)
1 bay leaf
1/4 cup white wine
3/4 cup chicken or vegetable stock
2 cups tomato sauce
3 cups chopped canned tomatoes with juice
1/4 cup capers, rinsed (optional)
1/8 cup pitted chopped Kalamata olives
1/8 cup chopped fresh Italian parsley
Parmigiano-Reggiano cheese, for garnish

Easy Preparation

In a large skillet, warm the olive oil over medium heat. When hot, add the onion, sprinkle with salt, and stir to combine. Cook until soft, 5 to 7 minutes.

Add the chopped fresh herbs, garlic, and bay leaf and cook 1 minute. Add the white wine, bring to boil, and reduce by half. Add the stock, tomato sauce, and chopped tomatoes. Stir to combine the ingredients, bring to a simmer, and reduce the heat to low. Partially cover and cook 1 1/2 hours.*

Stir in the capers, olives, and fresh parsley. Season again with salt and pepper if necessary, and serve with your choice of pasta garnished with grated Parmigiano-Reggiano cheese.

I like to serve these fries with grilled burgers or steaks.  Slice them into very thin steicks and watch the kids down them like there’s no tomorrow.  You can also make these fries with butternut squash.

Recipe:  Jennifer Bushman’sKitchen Coach:  Weeknight Cooking

Makes 4 Servings

Ingredients

1/2 cup all-purpose flour
2 tablespoons seasoned pepper, such as Mrs. Dash
2 pounds raw pumpkin
4 cups peanut oil for deep frying, or more, depending on deep-fryer instructions
Salt
1/2 cup grated Parmigiano-Reggiano cheese (2 ounces)

Easy Preparation

Preheat the oven to 300° F.  Combine the flour and seasoned pepper in a large plastic sealable bag.

Peel and cut the pumpkin into thin sticks (as thin as you like your French fries).  Add the pumpkin sticks to the seasoning bag, seal, and toss to coat the fries.

Cover a cookie sheet with paper towels.  Heat the oil in a heavy deep saucepan or deep-fat fryer until a frying thermometer reaches 375° F.  Fry the pumpkin sticks in batches until golden, 4 to 5 minutes per batch.  (Make sure the oil is at 375° F before starting each batch.) Remove cooked fries with a slotted spoon and drain on paper towels.

Sprinkle generously with salt and cheese and keep warm in the oven until all the fries are made.  Serve very hot.

Can be part of a lunch, or served as a snack. 

Makes 4 sandwiches

Ingredients

8 slices of whole grain bread
1 cup peanut butter or almond butter
1 cup plain granola
1/2 cup dried fruit, like cranberries, cherries or an assortment of your choice
1/4 cup honey

Easy Preparation

Lay out the eight slices of bread.  Spread the peanut butter equally on four of the slices. Spread 1/4 cup of granola over each of the pieces of bread with peanut butter on it.  Drizzle one tablespoon of honey over the each of the remaining bread slices. Sprinkle the dried fruit evenly over the granola.

Put a slice of the honey bread over each of the peanut butter/granola pieces.  Wrap tightly. 

Can be made up to one day ahead.

Serving Suggestion
Have a small container of carrot, cucumber, and green pepper sticks to pass with these sandwiches.