WHOLE-FAMILY PASTA WITH BROCCOLI AND CAULIFLOWER
Many children, especially picky eaters, love pasta loaded with plain butter—a dish that clearly earns low marks on the health scale. This great alternative adds fiber and protein with beans, which kids actually love!”
Serves 6
INGREDIENTS
➤ 12 ounces penne or fusilli pasta [From our kitchen: For added fiber, choose a whole-grain or wholewheat pasta.]
➤ 4 cloves garlic, sliced
➤ 2 tablespoons extra-virgin olive oil
➤ 3 cups broccoli florets
➤ 2 cups cauliflower florets
➤ ½ teaspoon salt
➤ ⅔ cup low-sodium vegetable or chicken broth
➤ 2 tablespoons butter
➤ 1 (15-ounce) can no-salt-added cannellini or other good-quality white beans, drained and rinsed
➤ ¼ teaspoon black pepper
➤ ½ cup grated Parmigiano-Reggiano cheese
METHOD
➤ Cook pasta in a large pot of salted boiling water 2 minutes less than directed on package. Drain.
➤ Meanwhile, cook garlic in oil in a large lidded pot over medium heat until golden, 3 to 4 minutes. Add broccoli and cauliflower and cook 1 minute. Stir in ¼ teaspoon salt, and cook, covered, 3 minutes. Add broth, butter, beans, pepper, and remaining ¼ teaspoon salt, and cook until beans are warm and sauce thickens slightly, about 5 minutes.
➤ Add pasta and cook, stirring, until heated through, about 1 minute. Sprinkle with cheese.
Per 2-cup serving: 385 CAL; 11.9g FAT (4.3g SAT); 14.2g PRO; 56g CARB; 5.2g FIBER; 403mg SODIUM; 15.9mg CHOL
GLAZED PEAS AND POTATOES WITH MINT
Many kids love fresh peas. And why not? They’re fun to shell and naturally sweet. My daughter used to call them “green candy.” Try them in this simple side dish, which goes with pretty much everything—chicken, beef, or fish.
Serves 8
METHOD
Put 2 cups shelled peas (from 2 pounds fresh peas or a 10-ounce package frozen peas) in a bowl. Cut ¾ pound new or red potatoes (skins on) into ½-inch cubes. Bring potatoes to a boil in a pot with lightly salted cold water to cover; cook until crisp-tender, 1 to 2 minutes. Drain potatoes, pouring enough hot cooking liquid over peas to cover. Let peas soak 30 seconds, then drain and rinse. Melt 2 tablespoons unsalted butter in a large skillet over high heat. Add peas, potatoes, ½ cup low-sodium vegetable or chicken broth, and ½ teaspoon salt. Cook, stirring occasionally, until liquid reduces to a glaze, 5 to 7 minutes. Stir in 1 tablespoon chopped fresh parsley and 1 tablespoon thinly sliced fresh mint.
VEGGIE-PACKED CHICKEN FRIED RICE
This betterthan-takeout main dish cuts the grease and loads up on fresh vegetables. Get your kids involved by letting them choose which vegetables they want to include.
Serves 4
INGREDIENTS
➤ 9 teaspoons vegetable oil
➤ 1 red bell pepper, cut into strips
➤ ½ medium onion, sliced
➤ 1 (6-ounce) chicken breast half, cut into cubes (or 1 to 2 cups chopped cooked chicken)
➤ 6 cups chopped vegetables (such as broccoli, Brussels sprouts, cabbage, carrots, cauliflower, green beans, snap peas, and/or zucchini—choose a mix of those you like most) [From our kitchen: We used 2 cups zucchini, 2 cups carrots, 1 cup cabbage, and 1 cup sugar snap peas.]
➤ ⅓ cup low-sodium chicken or vegetable broth
➤ 1½ tablespoons minced garlic
➤ 1 tablespoon minced fresh ginger
➤ 2 cups cooked short-grain brown rice
➤ 2 tablespoons low-sodium soy sauce
➤ 2 teaspoons sesame oil
➤ ¼ cup sliced green onions
➤ ½ teaspoon salt
METHOD
➤ Heat 2 teaspoons vegetable oil in a large lidded skillet or wok over mediumhigh heat until it shimmers. Add pepper and onion and cook, stirring occasionally, until crisp-tender, about 5 minutes. Transfer to a bowl.
➤ Add another 2 teaspoons oil to skillet and heat until it shimmers. Add chicken and cook, stirring occasionally, until no longer pink, about 5 minutes. Transfer to bowl with vegetables. (If you are starting with precooked chicken, you can skip this step.)
➤ Add another 2 teaspoons oil and heat until it shimmers. Add chopped vegetables; cook, stirring occasionally, 2 minutes. Add broth and cook, covered, until vegetables are crisp-tender, about 3 minutes more. Transfer to bowl.
➤ Add remaining 3 teaspoons oil to skillet and heat until it shimmers. Add garlic and ginger and cook, stirring, 15 seconds. Add rice (and precooked chicken, if using) and cook, breaking up clumps and stirring occasionally, 2 minutes. Add bowl contents, soy sauce, sesame oil, green onions, and salt. Cook, stirring and tossing, until well mixed and heated through, about 5 minutes more.
Per 1½-Cup serving: 350 CAL; 14.9g FAT (1.9g SAT); 15.7g PRO; 39g CARB; 5.9g FIBER; 695mg SODIUM; 31mg CHOL
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