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Healthy Tips RECIPES

Fajita Fun Night
A Stouffer family favorite, encouraging the kids to make a colorful meal that is delicious and good for you!
Prep Time : 30 mins. (plus marinade time)
Cook Time : 10 mins.
Yield : Serves 4

8 flour tortillas
1 lb chicken breast or flank steak

3 tbsp olive oil
1 clove garlic, diced
1 tsp chili powder
1/2 tsp cumin
juice from 1 lime

Suggested Toppings:
Red pepper
Green pepper
Cheddar or Monteray Jack Cheese, shredded
Sour cream
Fresh spinach
Grated carrot
Black beans

Marinate Chicken or Beef (can prep in the morning for cooking after work). Cook meat to desired doneness (grill, bake, or pan fry). While meat is cooking, saute onions and peppers, and clean and prep other veggies and toppings. Shred or slice cooked meat. Serve all items family style on the table.

Tip: Have your child make their own fajita. 1. Challenge them to put at least as many toppings on their fajita as they are years old. For example, a five year old would choose 5 toppings. 2. Challenge them to see who can make the most colorful fajita.

Suggestion: marinate and freeze an extra 1lb. of meat for the next time you want to make fajitas!

Heather’s Creamy Pasta with Mom Made Chicken and Apple Meatballs
I love dreaming up new recipes and especially love it when my whole family approves with a “Mommy, this is so good!” I hope your family enjoys this too!
Prep Time : 10 minutes
Cook Time : 30 minutes
Yield : 4

3 tbsp. of olive oil
2 cloves of garlic, diced
Shallots, to taste
1 cup of mushrooms, sliced
2 tbsp. of flour
1 1/2 cups of milk
Salt and pepper
3 cups of baby spinach, fresh
1 (8 oz) box of Mom Made Chicken & Apple Meatball Bites
1 box of your favorite pasta

In a pan, warm 3 Tbsp olive oil then saute diced garlic and shallots and sliced mushrooms over medium heat for 5 minutes. Add 2 Tbsp of flour and stir so that flour is soaked up. Add 1 1/2 cups of milk and salt and pepper to taste. Let the milk warm till it is bubbling and thickens slightly. Add a few handfuls of fresh baby spinach and a package of frozen Chicken & Apple Meatball Bites. Warm the sauce over medium heat until the meatballs are hot. Voila! Serve over your favorite pasta. You can also bring your own twist to the table by adding other veggies.

Mango and Black Bean Salad
From: SOS! THE SIX O’CLOCK SCRAMBLE TO THE RESCUE: Earth-Friendly, Kid-Pleasing Dinners for Busy Families. By Aviva Goldfarb

I've recreated a delightful salad that our friend, Tricia Nudelman enjoyed at the Genesis retreat in Ek Balam, Mexico. It's spa-healthy yet satisfying enough for hearty eaters. Serve it with sliced avocados sprinkled with fresh lime juice and lightly salted.
Prep Time : Prep + Cook = 20 minutes + 20 minutes - 24 hours to chill (optional) 6 servings
Yield : 6 servings

¾ - 1 cup quick-cooking brown rice (about 2 cups prepared)
1 can (15 oz.) black beans, drained and rinsed, or 1 ¼ cup cooked black beans
1 - 1 1/2 cups fresh or frozen mango, cut in 1/2-inch chunks
1/4 sweet yellow onion, such as Vidalia, finely diced (about 1 cup)
1/4 cup scallions, green parts only, or chives, finely chopped
1 lime, juice only (2 - 3 Tbsp.)
1/4 cup fresh cilantro, chopped
1/4 tsp. salt, or more to taste
6 large Boston or butter lettuce leaves (optional)
6 whole wheat tortillas for serving (optional)

Cook the rice according to the package directions. Remove it from the heat immediately when it is done cooking. (If you want to serve the Mango and Black Bean salad immediately rather than allowing it to chill for a while, put the rice in the freezer for 5 minutes to cool it.)

Meanwhile, in a large bowl, combine the beans, mango, onions, scallions, lime juice and cilantro. Combine the rice with the ingredients in the large bowl, season it with the salt, and toss it gently. Chill it for at least 10 minutes (an hour or more is ideal) and up to 24 hours.

Serve the salad on its own or wrapped in large lettuce leaves or warm tortillas, or both, topped with the sliced avocado, if desired.

Scramble Flavor Booster: Stir in fresh cilantro and serve the salad with spicy salsa.

Tip: If you don't like raw onions, sauté the onions first until they are lightly browned. If you have picky eaters, put some of the beans and rice aside before combining all the ingredients and let them have simple black bean and rice burritos with mango on the side.

Side Dish Suggestion: Peel and slice 2 - 4 avocados and sprinkle them with 1 - 4 tsp. fresh lime juice (about 1 tsp. per avocado) and 1/8 - 1/2 tsp. salt (about 1/8 tsp. per avocado) (or mash the avocados, lime juice and salt to make guacamole.)

Nutritional Information per serving (with 1 whole wheat tortilla) (% based upon daily values):

Calories 300, Total Fat 4.5g, 7%, Saturated Fat 1.5g, 8%, Cholesterol 0mg, 0%, Sodium 760mg, 31%, Total Carbohydrate 57g, 19% Dietary Fiber 7g, 28% Sugar 6g, Protein 9g

Meatball and Orzo Soup
From the Six O'Clock Scramble: "This is a really fun recipe from subscriber (and my college friend) Jill Rabach. It’s also great for a busy night because it’s a one-pot meal to cook and a one-bowl meal to eat, so clean up is a breeze. Serve it with whole wheat or white dinner rolls."
Prep Time : Prep + Cook = 30 minutes
Yield : 6 servings, about 1 1/2 cups each

1 Tbsp. extra virgin olive oil
1/2 yellow onion, finely diced (about 1 cup)
2 carrots,finely diced (about 2 cups)
1 1/2 tsp.minced garlic (3 cloves)
32 oz. reduced-sodium chicken or vegetable broth
1 cup water
15 oz. no-salt added petite-diced tomatoes, with their liquid
2 boxes of Mom Made Turkey Meatball Bites (or 1 lb. other pre-made Meatball or Meatless Substitute.)
1/2 cup ditalini noodles or orzo
3 cups fresh spinach, coarsely chopped

In a largestockpot, heat the oil over medium heat. When it is hot add the onions, carrots and garlic, and sauté them until they onions and carrots are tender, about 5 minutes.

Add the broth, water, and tomatoes, cover it and bring it to a boil. Add the meatballs and orzo, and stir frequently for a minute or two so the noodles don’t stick to the bottom of the pot. Simmer the soup for 15 minutes, partially covered, stirring occasionally. (Meanwhile, warm the dinner rolls, if you are serving them.) Stir in the spinach and let it wilt for one minute. Season the soup with salt and pepper to taste, and serve it immediately.

Do Ahead or Delegate: Dice the onion and the carrots, peel the garlic, chop the spinach.

Scramble Flavor Booster: Use fire-roasted diced tomatoes rather than plain, and/or add a pinch of crushed red pepper flakes to the soup along with the orzo.

Tip: Keeping all cooked foods and liquids covered while in your refrigerator not only prevents spills and odors, but also helps to prevent the build-up of humidity.

Side Dish suggestion: Serve it with whole wheat or white dinner rolls, warmed in a 300 degree oven for 5 - 10 minutes.

Nutritional Information per serving (% based upon daily values):

Calories 290, Total Fat 14.5g, 22.5%, Saturated Fat 4.5g, 22.5%, Cholesterol 38mg, 12.5%, Sodium 866mg, 36.5%, Total Carbohydrate 24.5g, 8% Dietary Fiber 3g, 14% Sugar 5g, Protein 16g

Meatball Kabobs
We’re so excited to see our brand new product, Mom Made’s Chicken & Apple Meatball Bites, featured in this month’s “Every Day with Rachael Ray” magazine! There are so many fun and delicious ways to use these in making a healthy dinner. Here’s one of our favorite recipes…Mom Made Meatball Kabobs, a meal on-a-stick the whole family will enjoy!
Prep Time : 10 minutes
Cook Time : 2 minutes
Yield : 4

1 98 oz) box of Mom Made's antibiotic-free Chicken & Apple Meatballs
2 cups of low sodium chicken broth
1 yellow bell pepper, washed
1 green bell pepper, washed and cut into 1' squares
1 box of cherry tomatoes
1 cup of cheddar cheese, cut into 1/2' cubes
1 cup of pineapple, cut into 1/2' cubes
Wooden skewers

Heat the meatballs in low sodium chicken broth according to directions on the box. Place meatballs, cheese cubes, bell peppers and pineapple on skewers. Serve with your favorite rice and dipping sauce, e.g. ranch, BBQ, sweet & sour.

Meatball Pizza
Move over boring pepperoni! Mom Made Turkey Meatball Bites take homemade pizza to whole new level.
Prep Time : 10 minutes
Cook Time : 10-12 minutes (depending on your crust)

Prepared pizza dough or pre-made crust
Olive oil
Pizza sauce
2 generous handfuls of shredded mozzarella cheese plus
1 generous handful of shredded cheddar cheese
1/2 package of Mom Made Turkey Meatball Bites, cut in half
Chopped basil

Preheat oven to 350 degrees. Roll dough on floured surface to desired size. Brush dough with olive oil. Spoon sauce onto dough. Spread cheese. Top with meatballs and sprinkle the chopped basil for seasoning. Bake in the middle of your oven for 10-12 minutes, or until dough is cooked and cheese is hot and melted.

Mini-Meatball Tomato Soup
A bowl of tomato soup is delicious any time of year, for lunch or for dinner, for kids and adults. Chock-full of vitamin C, tomato soup is also a winter warmer-upper. This homemade tomato soup has a rich, pure tomato flavor and creamy texture.
Prep Time : 5 minutes
Cook Time : 35 minutes
Yield : 4

1 ½ quarts vegetable broth or water
1 medium-sized onion, finely chopped
1 large Yukon potato, sliced thin and chopped
1 stalk celery, finely chopped
1 large carrot, finely chopped
1 (12 oz) can diced tomatoes, no salt added
1 (6 oz) can tomato paste
1 cup plain soy yogurt
1 box of Mom Made Beef and Cheese Meatballs

Warm the olive oil in a wide pot over medium-low heat. Add garlic and onion. Saute for 5 to 10 minutes to soften the onions. Keep an eye on the garlic so it doesn’t burn. Add tomatoes with their juice, water, oregano and salt. Simmer for 30 minutes. In two separate batches, pour the tomatoes and liquid into a blender and add the basil. Puree until very smooth. A high-powered blender will puree the soup so it has the same thin, silky texture of canned tomato soup. However, if the texture isn’t smooth enough for you, then strain the soup through a fine mesh strainer. Add salt and pepper and additional fresh basil to taste. Heat meatballs in the microwave for 60 seconds. Place meatballs in the tomato soup and serve in bowls.

Mom Made Turkey Meatball Tacos
If you love turkey just as much as we do here at Mom Made Foods, try our delicious recipe I like to make for my family. I made this recently for CBS6 Richmond. To watch the video, click here:
Prep Time : 10 minutes
Cook Time : 2 minutes
Yield : 3-4

8 taco shells, warmed per package instructions
1 (8 oz) box of Mom Made Turkey Meatball Bites
1 cup low sodium chicken broth
1/4 cup red onion, diced
1 ripe avocado
2 cups fresh spinach, washed & rinsed, remove stems and chop
1 (7oz) can corn, drained
1 cup cheddar, shredded
1 jar of your favorite salsa
2 limes, quartered (optional)
1/2 cup sour cream (optional)
Fresh cilantro, washed & rinsed, chopped (optional)

Preheat oven and heat taco shells, according to directions on box. In a large microwavable bowl, heat Mom Made Turkey Meatballs in low sodium chicken broth for 2 min on high. If preferred, cut meatball bites in half before serving. Place all prepared toppings in separate small serving bowls, to serve family-style. Let each guest make their own taco with their desired toppings.

Give the sandwich a rest and jazz up the lunchbox with a Mom Made Munchie!
Prep Time : Less than 1 minute
Cook Time : 4 minutes
Yield : 1 Lunch box ready Munchie

Mom Made Munchie (any variety)

Discard plastic overwrap from Munchie. Wrap Munchie in paper towel. Heat on High 1 minute in microwave. Transfer to toaster oven and bake for 3 minutes* (optional). Wrap in tinfoil and put in lunchbox.

Peachy Salmon
Here's Heather's very simple, easy and healthy "Peachy Salmon" recipe she makes.
Prep Time : 10 minutes
Cook Time : 10-15 minutes
Yield : 4-6

2 lbs of fresh salmon
4 fresh peaches
1 tbsp rice vinegar
2 tbsp honey
1 tbsp olive oil
Dash of sea salt

Pre-heat oven to 350 ̊F. Peel and slice peaches, place in a baking dish around the salmon. In a separate bowl, combine rice vinegar, honey, olive oil and salt, and top salmon and peaches with sauce. Bake for 10-15 minutes (until the fish flakes when poked with a fork).

Pop'em Meatball Party Appetizer
A bite-size, super easy appetizer that all ages are sure to love!
Prep Time : No more than 10 minutes
Cook Time : 2 minutes
Yield : Approx 10 (2 Meatballs per person)

1 (8oz) box of Mom Made Bite-Size Turkey Meatballs
Low-sodium chicken broth or water
Your favorite sauce(s) for dipping (bbq, tomato sauce, teriyaki, mustard, ketchup, etc)

Prep dipping sauces and serving platter. 10 minutes before you are ready to serve, heat meatballs per instructions on box (microwave or on stove). Place a toothpick in each. Enjoy!

Potato Mashups
Tired of the same old potato recipe you’ve made for years? Have you ever tried fingerling potatoes? They are bite-size and come in all different types of colors such as purple, red and yellow. Not only do they add some great color to the meal, but you will be sure to need a few extra as they’re lots of fun to pop in your mouth.
Prep Time : 5 minutes
Cook Time : 30 minutes
Yield : 4

Fingerling potatoes
Olive oil
Dash of sea salt
Ground pepper
Garlic, pressed or diced

Boil potatoes for 15 minutes. After potatoes are soft, place them on a baking pan and mash with a fork. Sprinkle potatoes with olive oil, fresh pressed garlic, salt and pepper. Bake for 15 minutes.

Rainbow Wraps
A healthy school lunch made with dinner leftovers from Fajita Fun Nite
Prep Time : 10 minutes
Cook Time : None
Yield : 1 Rainbow Wrap

3 pieces leftover ‘Fajita Fun Nite’ Chicken
¼ cup red pepper
1 tbsp lite cream cheese
¼ cup mango
¼ cup pineapple
¼ cup lettuce
1 spinach tortilla

Chop the fruit and veggies. Spread cream cheese in the middle and a strip along the edge of the tortilla. Assemble ingredients in middle of tortilla. Fold bottom and top then roll from the side to wrap, the cream cheese on the edge will help seal it. Send to school in a lunchbox and enjoy!

As made for NBC Washington (copy link and paste into your browser):!/news/health/Back-to-School-Lunch-Ideas/166943746

Sauteed Green Beans and Yellow Squash
Need a colorful, healthy side dish? Our founder, Heather, makes this dish.
Prep Time : 10 minutes
Cook Time : 5-10 minutes
Yield : 4

2-3 fresh yellow squash, large
2 handfuls fresh string beans
1 tbsp. olive oil
Dash of sea salt
Garlic clove, pressed or diced

Wash and chop the squash and green beans. Add olive oil to sauce pan over medium heat. Add fresh garlic and cook for 1 minute. Add squash and green beans and cook for 5-8 minutes until beans are bright green and squash is tender. Add salt and pepper to taste.

Thai Sweet and Sour Chicken Wraps
From: SOS! THE SIX O’CLOCK SCRAMBLE TO THE RESCUE: Earth-Friendly, Kid-Pleasing Dinners for Busy Families. By Aviva Goldfarb

The key ingredient in these crisp and cool wraps, Sweet Chili Sauce, is a popular Thai seasoning sauce, which is getting easier to find in North American grocery stores as those flavors gain in popularity. If you can’t find it, you can make your own by combining 1/4 cup orange marmalade, 1 tsp. rice vinegar, and 1/8 – 1/4 tsp. red pepper flakes. Serve it with steamed brown or white rice and sliced mangoes.
Prep Time : Prep + Cook = 20 minutes
Yield : 4 servings

1 lb. boneless, skinless chicken breasts
1/4 cup Asian Sweet Chili Sauce (also called Mae Ploy)
2 limes (2 Tbsp. juice, plus 4 lime wedges)
1/4 – 1/2 cup fresh cilantro or mint, coarsely chopped (optional)
1 red bell pepper, cored and thinly sliced
2 scallions, thinly sliced
1 head Boston or other wide-leaf lettuce, leaves separated

(Start the rice first, if you are making it.) Put the chicken in a microwave-safe dish with a lid. Partially cover it and microwave it on high until the chicken is just cooked through, about 6 – 8 minutes, turning it once or twice. Drain the chicken. (Alternatively, to cook the chicken on the stove, cut the chicken breasts in half crosswise and sauté them in a skillet over medium heat in 1 Tbsp. olive oil until they are cooked through, 8 – 10 minutes total.)

Cut the chicken crosswise, and using two forks, shred the chicken into bite-sized pieces. Toss it with the chili sauce and lime juice, and the cilantro or mint (optional). Put the chicken, peppers, scallions and lettuce in serving bowls, and have each member wrap the chicken and vegetables in the lettuce. (Tip: Use 2 lettuce leaves for each wrap to prevent the sauce from dripping through torn lettuce). Squeeze additional lime juice over the fillings before wrapping, if desired.

Scramble Flavor Booster: Serve it with Vietnamese chili-garlic sauce or other hot sauce.

Tip: To make slicing scallions easy, snip the scallions with a clean, sharp set of kitchen scissors.

Nutritional Information per serving (% based upon daily values):
Calories 146, Total Fat 1.5g, 2%, Saturated Fat 0.5g, 1.5%, Cholesterol 49.5mg, 16.5%, Sodium 202mg, 8.5%, Total Carbohydrate 11g, 3.5% Dietary Fiber 1.5g, 5% Sugar 9g, Protein 22.5g


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