Kid Friendly



Roast Beef Wraps with Horseradish-Mustard

Prep: 15 min.
Cook: 0 min.

This recipe serves: 4    
Preparation time:  15 minutes
Ingredients

For the horseradish-mustard sauce:

1 teaspoon Dijon mustard

1/2 cup non-fat sour cream

1/2 teaspoon sugar

salt to taste

For the wraps:

3/4 pound sliced, lean roast beef tenderloin, from the deli

4 lettuce leaves, green

leaf, bibb or romaine, shredded

4 large slices of ripe tomato, sliced very thin


Nutrition Facts

Serving Size 1 wrap

Amount Per Serving

Calories 293

Protein 25 g

Total Carbohydrate 36 g

Dietary Fiber 0 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 4 g

Total Fat 6 g

Saturated Fat 2 g

Cooking Instructions

For the horseradish-mustard sauce:

1. In a small mixing bowl, combine the horseradish, mustard, sour cream, sugar and salt.

For the wraps:

2. Lay the tortillas out and spread 1 tablespoon of the sour cream mixture on each of them. Divide the roast beef among the tortillas and spread the remaining sour cream mixture on top of the beef. Divide the shredded lettuce among the tortillas and top with a tomato slice. Tightly roll each tortilla into a cylinder, ending with the seam side down.

(The wraps can be stored in the refrigerator for up to 3 days.)

3. Cut the wraps in half on the diagonal and serve.



All-American Barbecued Chicken

Prep: 10 min.
Cook: 15 min.

This recipe serves: 6    
Preparation time:  10 minutes
Ingredients

1 cup ketchup

1/4 cup white wine vinegar

1/4 cup honey

1/4 cup yellow mustard

hot sauce to taste

salt to taste

freshly ground black pepper

6 skinless, boneless chicken breasts, about 4 to 5 ounces each


Nutrition Facts

Serving Size 1 chicken breast

Amount Per Serving

Calories 253

Protein 34 g

Total Carbohydrate 24 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 16 g

Total Fat 3 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Monounsaturated Fat 1 g

Cooking Instructions

1. To make the barbecue sauce, combine ketchup, white wine vinegar, honey, yellow mustard, hot sauce, salt and pepper in a large mixing bowl.

2. Place the chicken breasts in a large re-sealable bag along with half of the barbecue sauce. Reserve the remaining sauce for basting. Marinate the chicken in the refrigerator for several hours or overnight.

3. Preheat the grill.

4. Grill or broil the chicken breasts for 5 to 7 minutes on each side, depending on thickness. (Discard the sauce that was in the bag with the raw chicken.) Baste with the reserved barbecue sauce as needed.



Bean and Cheese Nachos

Prep: 5 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:  5 minutes
Ingredients

1 16-ounce can fat free refried pinto or black beans

4 tablespoons grated Monterey Jack or Cheddar cheese

1/2 cup favorite tomato salsa

1 bag baked tortilla chips


Nutrition Facts

Serving Size 1/4 of the plate

Amount Per Serving

Calories 298

Protein 13 g

Total Carbohydrate 52 g

Dietary Fiber 10 g

Soluble Fiber 3 g

Insoluble Fiber 4 g

Sugar 2 g

Total Fat 5 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Cooking Instructions

1. With a dull knife or spatula spread the refried beans in an even layer on a microwave-proof platter.

2. can sprinkle the cheese and salsa over top.

3. Cover loosely with plastic.

4. Place in microwave and cook on high about 2 minutes. Let cool before removing plastic.

5.  can stand tortilla chips in beans or serve chips alongside for dipping.



Grilled Chicken Tacos with Roasted Red Pepper

Prep: 20 min.
Cook: 15 min.

This recipe serves:  4    
Preparation time:  20 minutes
Ingredients

1 red pepper

2 large boneless, skinless chicken breasts, about 6 to 8 ounces each

1 tablespoon canola oil

salt to taste

freshly ground black pepper

8 corn tortillas

2 tablespoons fresh lime juice

1/2 cup non-fat sour cream

1 1/2 cups shredded lettuce

2 large tomatoes, seeded and diced

2 tablespoons cilantro leaves

1` jalapeño chili pepper, seeded and minced, optional

2 limes, cut into wedges


Nutrition Facts

Serving Size 2 tacos

Amount Per Serving

Calories 464

Protein 32 g

Total Carbohydrate 65 g

Dietary Fiber 6 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 5 g

Total Fat 8 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Cooking Instructions

1. Preheat the grill to high.

2. Place the pepper on the grill and roast it on all sides until it is evenly blackened and blistered. Place the pepper in a bowl and cover with plastic wrap.

3. Turn the grill down to medium-high. Brush the chicken breasts with oil and season them with salt and pepper. Grill the chicken breasts on both sides until they are cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.

4. Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill.

5. Remove the pepper from the bowl and peel it. Remove the stem and seeds. Cut the pepper into strips and place them in a medium bowl.

6. Cut the chicken into strips and add them to the bowl with the peppers. Sprinkle the chicken and peppers with the fresh lime juice.

7. Fill the tortillas with chicken and peppers, sour cream, lettuce, tomatoes, cilantro leaves and jalapeño pepper. Serve 2 tacos per person with lime wedges on the side.

Substitute jarred roasted red peppers for the homemede roasted red pepper.



Salsa Fresca

Prep: 10 min.
Cook: 0 min.

This recipe serves:  4    
Preparation time:  10 minutes
Ingredients

4 ripe tomatoes, seeded and diced

1/4 red onion, minced

2 jalapeño peppers, seeded (optional) and diced

1/2 bunch cilantro leaves, chopped

1 tablespoon freshly squeezed lime juice

salt and pepper, freshly ground to taste


Nutrition Facts

Serving Size 1/2 cup

Amount Per Serving


Calories 35

Protein 1 g

Total Carbohydrate 7 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber g

Sugar 3 g

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat g

Cooking Instructions

1. Salsa should be a . The only item that needs adult attention is the jalapeño and its seeds. For more heat, keep the seeds and chop.

2. Younger  can chop the cilantro while mom dices the tomato, onion and peppers. Be sure to have the  put everything in the bowl and handle the mixing.



Watermelon-Lime Granita

Prep: 10 min.
Cook: 5 min.

This recipe serves:  8    
Preparation time:  10 minutes
Ingredients

6 limes, juiced

1/2 cup water

1/4 cup sugar

4 cups watermelon cubes, seeds removed

1/8 teaspoon pure vanilla extract

40 dried currants


Nutrition Facts

Serving Size 1/2 cup

Amount Per Serving


Calories 100

Protein 0 g

Total Carbohydrate 26 g

Dietary Fiber 2 g

Soluble Fiber g

Insoluble Fiber g

Sugar 20 g

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Cooking Instructions

1. Warm the limes in the microwave for 30 seconds to slightly soften them (this will make them easier to juice) and then juice them.

2. Make a syrup by combining the water, sugar and 2 of the lime skulls (the peel after juicing) in a saucepan and bring to a boil. Set aside to cool and remove the skulls.

3. Puree the watermelon cubes in a food processor or blender, then strain through a coarse strainer into the bowl containing the lime juice. Stir in the vanilla extract and cooled sugar syrup.

4. Pour into ice cube trays and freeze overnight. (The recipe can be made up to this point and kept frozen up to 3 days in advance.)

5. When ready to serve, turn the watermelon ice cubes into a food processor fitted with a metal blade. Pulse the machine until the granita has the texture of crushed ice. Dot with the currants, making them look like watermelon seeds. Serve immediately or keep frozen until ready to serve.



Carne Asada Tacos

Prep: 10 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:  10 minutes
Ingredients

1 pound skirt steak

salt and pepper to taste

2 tablespoons olive oil

1 lime

8 corn tortillas

salsa fresca, optional

guacamole, optional


Nutrition Facts

Serving Size 2 tacos

Amount Per Serving

Calories 341

Protein 26 g

Total Carbohydrate 26 g

Dietary Fiber 3 g

Soluble Fiber 0 g

Insoluble Fiber 2 g

Sugar 0 g

Total Fat 16 g

Saturated Fat 4 g

Monounsaturated Fat 5 G

Cooking Instructions

1.  sprinkle the steak all over with salt and pepper.

2. Place cast-iron skillet or grill pan over high heat and lightly coat with oil. Sear the steak about 2 minutes per side and place on cutting board to rest for about 5 minutes.

3.  can cut the limes in half, pierce the juice side with a fork and twist to release the juices over the cooked meat.

4. Cut steak into thin slices across the grain and then let  cut each slice into bite-sized pieces for bringing to the table.

5.  can warm the tortillas by dipping first in water and then placing in a dry pan over low heat. Use tongs to lift out and wrap in a towel to keep warm.

6.  can assemble the tacos at the table with salsa fresca and guacamole . It's easy to replace the steak with chicken or fish.



Lemon Angel Cake with Blueberry Sauce

Prep: 20 min.
Cook: 1 Hour

This recipe serves:  6    
Preparation time:  20 minutes
Ingredients

For the lemon angel cake:

1 1/2 cups superfine granulated sugar

1 1/4 cups egg whites (about 10 large egg whites) at room temperature

1 1/4 teaspoons cream of tartar

1/4 teaspoon salt

1 teaspoon vanilla extract

1 teaspoon grated lemon zest

1 pint strawberries

For the blueberry sauce:

fresh or frozen juice of 1/2 lemon

sugar (2 to 4 tablespoons, to taste)


Nutrition Facts

Serving Size 1 slice (1/14th of cake) with blueberry sauce

Amount Per Serving

Calories 154

Protein 3 g

Total Carbohydrate 35 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 25 g

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Cooking Instructions

1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla, and add lemon zest.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, until just incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is a light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

8. While the cake is baking, puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.

9. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

10. Place 1 slice of cake on each of 6 plates. Spoon the blueberry sauce on and around the cake.



Cranberry-Turkey Salad Sandwiches on Focaccia

Prep: 15 min.
Cook: 20 min.

This recipe serves:  4    
Preparation time:  15 minutes
Ingredients

For the turkey salad: ,

such as Sauvignon Blanc

pinch of salt

10 black peppercorns

juice of 1 lemon

2 sprigs fresh thyme

2 turkey cutlets, about

6-8 ounces each

1/2 cup non-fat mayonnaise

1/4 cup finely diced celery

1/4 cup finely diced, sweet onion

1/4 cup dried cranberries

salt and pepper

For the sandwiches:

bread, sliced in half

4 lettuce leaves, green leaf, bibb or romaine, shredded


Nutrition Facts

Serving Size 1 sandwich

Amount Per Serving

Calories 433

Protein 29 g

Total Carbohydrate 38 g

Dietary Fiber 3 g

Soluble Fiber 1 g

Insoluble Fiber 1 g

Sugar 7 g

Total Fat 14 g

Saturated Fat 5 g

Monounsaturated Fat 4 g

Cooking Instructions

For the turkey salad:

1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the turkey cutlets and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the turkey cool in the liquid.

2. Meanwhile, in a large mixing bowl, combine the mayonnaise, celery, onion and cranberries.

3. When the turkey is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the turkey into small pieces, let cool some more and add it to the mayonnaise mixture and toss. Season to taste with salt and pepper. Refrigerate until mixture is ready to serve.

For the sandwiches:

4. Lay the focaccia slices out on a work surface and divide the turkey mixture among the sandwiches, spreading it out in the center of each half. Divide the shredded lettuce among the sandwiches and place the top half of the focaccia on each sandwich.


5. Cut the sandwiches in half on the diagonal and serve.



Lemon-Rosemary Chicken Brochettes

Prep: 10 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:  10 minutes
Ingredients

1/4 cup fresh lemon juice

1/4 cup olive oil

1 tablespoon chopped fresh rosemary leaves

2 cloves garlic, minced

salt to taste

freshly ground black pepper

4 boneless, skinless chicken breasts, cut into

2-inch pieces

8 pearl onions, unpeeled

2 small yellow summer

squash, cut into 1-inch pieces

2 small zucchini, cut into 1-inch pieces

8 cherry tomatoes

12 bamboo (soaked in water) or metal skewers


Nutrition Facts

Serving Size 2 brochettes

Amount Per Serving

Calories 315

Protein 42 g

Total Carbohydrate 15 g

Dietary Fiber 3 g

Soluble Fiber 1 g

Insoluble Fiber 2 g

Sugar 5 g

Total Fat 9 g

Saturated Fat 2 g

Monounsaturated Fat 6 g

Cooking Instructions

1. To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl.

2. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight.

3. Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel.

4. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate over night. (This can be done in advance and refrigerated for up to 2 days.)

5. Preheat the grill to medium-high.

6. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.



 
































































































































































































































































































 




















































































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