Beth-Anne and Nathalie were delighted to recently attend a cooking class with none other than Rose Reisman, a Canadian leader in healthy living and eating. The kid-tested, mother-approved menu for this Children’s Lunch Program cooking event was both delicious and do-able, and we had to share what we learned! There is something for everyone (and every little person) in our healthy recipe line-up today. Many thanks to Rose and her crew for whetting our families’ appetites and showing us how best to satisfy them!
Baked Mac & Cheese (makes 4 servings)
8 oz dried macaroni shells
3/4 cup chicken (or vegetable) stock
1 cup canned evaporated milk (2%)
2 1⁄2 Tbsp all-purpose flour
pinch of salt and pepper
3 Tbsp grated Parmesan cheese
1 cup shredded cheddar cheese
1. Preheat oven to 425F. Spray a 9×9” casserole dish with vegetable oil.
2. Bring a large pot of water to a boil and add the macaroni. Boil until just tender, about 10 minutes. Drain and place in the casserole dish.
3. Meanwhile, in a small saucepan, add the stock, milk and flour. Whisk until the flour is dissolved. Bring to a slow boil, then turn the heat down and simmer for 3 minutes or until slightly thickened. Add the salt and pepper, the Parmesan and three-quarters of the cheddar cheese. Cook for 1 minute.
4. Pour over the macaroni, mix well and garnish with the remaining cheddar. Bake for ten minutes.
Chicken “Fried” Rice with Edamame (makes 6 servings)
1⁄3 cup low-sodium chicken stock
3 Tbsp low-sodium soy sauce
1 Tbsp sesame oil
1 tsp hot chili sauce
11⁄2 cups white or brown rice*
11⁄2 cups low-sodium chicken stock
2 tsp vegetable oil
1 cup chopped onion
11⁄2 tsp each finely chopped garlic and ginger
4 oz boneless chicken breast, diced
1 cup frozen shelled edamame
1⁄2 cup grated carrots
1⁄2 cup chopped green onions
1. Whisk together the chicken stock, soy sauce, sesame oil and chili sauce in a small bowl. Set aside.
2. Add the rice to the stock and bring to a boil. Reduce the heat to low, cover and simmer for 10 minutes. Remove from the heat and let sit for 10 minutes, covered.
3. Lightly coat a large nonstick skillet or wok with cooking spray, add the oil and set over medium-high heat. Add the onion and sauté for 5 minutes or until it is softened. Add the garlic and ginger and sauté for 1 more minute. Add the chicken and sauté for 5 minutes or until no longer pink. Add the edamame, carrots and green onions.
4. Add the cooked rice to the chicken mixture. Add the sauce and stir-fry for 2 minutes or until everything is warmed through and the rice is coated with the sauce. Serve hot.
Note: If cooking with brown rice, double the stock and simmer for 20 minutes, just until tender.
Pasta and Meatballs (makes 4 servings)
1 lb lean ground beef
1⁄4 cup seasoned dry breadcrumbs
1⁄4 cup finely chopped green onions
1⁄4 cup barbecue sauce
2 tsp finely chopped garlic
1 tsp dried basil
Sauce and pasta (3 cups tomato sauce)
1⁄2 lb spaghetti noodles
1⁄4 cup grated Parmesan cheese (1 oz)
3 Tbsp chopped fresh basil
1. Preheat the oven to 425°F. Line a baking sheet with foil lightly coated with cooking spray.
2. Combine the ground beef, breadcrumbs, green onions, barbecue sauce, egg, garlic and basil. Form into 12 round meatballs. Place on the baking sheet and bake for about 12 minutes, turning halfway through the cooking time.
3. Place the tomato sauce in a large saucepan and add the cooked meatballs. Bring to a boil over medium-high heat, reduce the heat and simmer, covered, for about 5 minutes, stirring occasionally.
4. Meanwhile, bring a large pot of water to a boil. Add the spaghetti and cook according to the package directions. Drain and serve immediately, with the meatballs and sauce spooned over the spaghetti. Garnish with the parmesan and basil.