Healthy Cooking for your Family this Year

Is this the year you start cooking more and eating out less. Here we have some helpful tips for making your meals healthier:

. Vow to decrease the meat and increase the vegetables called for in stews and casseroles.

. Substitute whole-wheat flour for bleached white flour when you bake. This goes for bread used for sandwiches, also. The more whole grain the better

. Use olive oil for stir frying

. Cook with less fat by using non-stick skillets and use only small amounts of fatty foods like avocados, coconuts, cheese and nuts.

. Instead of oil, use a spoon of water or nonfat broth. To replace some moisture and flavor loss when fat is reduced, make up the difference with broth, non-fat milk, fruit juice, and extra herbs, spices and vegetables.

. Blot all fried meats on paper towels. Better yet, bake your French fries and other items you usually fry. They won’t be able to tell the difference.

. Substitute low-fat yogurt for mayonnaise and applesauce for oils in baking.

. Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG). Both of these products contain an excessive amount of salt.

. Choose canned fruits packed in water instead of heavy syrup. Frozen fruits are a good substitute if you can’t find fresh.

. Sneak in vegetables in casseroles and stews. They’ll never know.

. Make and freeze some meals on the weekend for use during the week.

Easy Vegetarian Pot Pie

2 9” frozen pie crusts

1 10.75 oz can cream of chicken soup

2 cups frozen mixed vegetables1/4 cup milk

1 cup cheese pepper

Directions -  Pre-heat oven to 350 degrees.

Mix soup with about 1-2 c. frozen mixed vegetables and enough milk to moisten to mixture.  Stir in pepper, to taste, and any other spices you like. Crumble one frozen pie crust into a bowl.  Mix with grated cheese. Pour vegetable/soup mixture into remaining pie crust. Sprinkle crust and cheese mixture over the top to cover contents.

Bake for about 30-40 minutes or until crust looks brown. *If you prefer some meat in this, you may use some cooked chicken or turkey in this.

Tacos With homemade tacos, you can control the fat in the ground beef and taco shells.

1 pound cooked ground beef, chicken, or turkey

8-ounce jar taco sauce8 low-fat taco shells

8 ounces shredded Mexican-style cheeseShredded lettuce

Chopped tomatoesSliced onions

Sliced avocado, if desired for garnish

Heat the ground beef with the taco sauce in a small saucepan or in the microwave until heated through. Assemble tacos

Instant Apple Crisp

This is excellent for a snack before dinner Serves 2

1 cup applesauce

1/2 cup granola pinch of cinnamon

Spoon the applesauce into a bowl. Mix in the granola and cinnamon. Allow it to sit a couple minutes before eating.

Crunchy Homemade Chicken Nuggets

Your children will love these nuggets that are so much healthier than take out

4 Servings 1 lb boneless, skinless chicken breast, rinsed and patted dry with paper towels

1 1/2 cups plain yogurt3 cups crushed corn flakes2 tbs fresh parsley, chopped

1 tsp salt

1/2 tsp freshly ground white pepper

Vegetable or olive oil for spraying pan plastic or paper bag

Pre-heat the oven to 375°F.

Slice chicken breasts into 2-inch strips. Marinate chicken pieces in yogurt for one hour or up to 24 hours, refrigerated. Prepare the crunchy crust by combining the corn flakes, parsley, salt and pepper in a bowl. Place corn flake mixture in a plastic or paper bag. Drop chicken, a few pieces at a time, into the bag and shake thoroughly to completely coat. Remove chicken pieces from bag, shaking excess mixture from each piece. Place coated chicken pieces on a sheet pan lightly sprayed with oil. Bake for about 25 minutes or until crunchy on the outside and cooked through. Serve with dipping sauces.