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Healthy Tips RECIPES

 
FAJITA FUN NITE
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
Marinade:
3 tbsp olive oil
1 clove garlic, diced
1 tsp chili powder
1/2 tsp cumin
juice from 1 lime
Suggested Toppings:
Onions
Red Pepper
Green Pepper
Cheddar or Monteray Jack Cheese, shredded
Sour Cream
Salsa
Fresh spinach
Grated carrot
Avacado
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!



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 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.



Munchies-to-go
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 mirowave
Transfer to toaster oven and bake for 3 minutes* (optional)
Wrap in tinfoil and put in lunchbox.



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)
Toothpicks

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!



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 C red pepper
1 Tbsp lite cream cheese
¼ C mango
¼ C pineapple
¼ C 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): http://www.nbcwashington.com/video/#!/news/health/Back-to-School-Lunch-Ideas/166943746



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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