07
January
2017
|
12:24 PM
Europe/Amsterdam

Family favorite recipes

Kids - big and small - will love these fun, yet healthy, recipes!

Five-star Chicken Sizzlers

 

Serves 4

Prep time 10 min

Cook time 30 min

Total time 40 min (plus 4-6 hrs marinating)

 

Ingredients

12oz (1 can) diet or zero calorie cola

8oz tomato purée

2 tsp finely grated fresh ginger

2 tsp finely grated garlic

1 tsp paprika

2 tbsp Worcestershire sauce

2 tbsp soy sauce

1 tbsp balsamic vinegar

¼ tsp no-calorie granulated sweetener

4 boneless, skinless chicken breasts, cut into chunks

2 red peppers (ribs and seeds removed), cut into chunks

1 yellow pepper (ribs and seeds removed), cut into chunks

2 red onions, cut into chunks

 

Method

1 Put cola, tomato purée, ginger, garlic, paprika, Worcestershire sauce, soy sauce, balsamic vinegar and no-calorie granulated sweetener in a saucepan. Bring to a boil, then reduce to a simmer and cook 20 minutes, or until sauce has thickened. Let cool.

2 Place chicken in a shallow dish and add half the cooled cola marinade. Toss to coat, then cover with plastic wrap and chill 4-6 hours, or overnight.

3 Prepare charcoal to hot or grill to high. Soak 8 wooden skewers in water. When ready to cook, alternately thread chicken, peppers and onions onto skewers and grill 10-12 minutes, turning halfway through cooking, or until chicken is cooked through. Serve with remaining sauce for dipping.

Cauliflower-crusted Pizza

 

4 Servings

Ready in 1¹/₄ hrs

 

Ingredients

½ cup tomato sauce

¼ tsp dried oregano

¼ tsp dried basil

¼ tsp crushed red pepper

1 medium head cauliflower, broken into florets

Spray oil*

½ lb cremini mushrooms, sliced

1 orange or yellow bell pepper (ribs and seeds removed), cut into thin strips

½ cup thinly sliced red onion

3 eggs, lightly beaten

6 oz shredded part-skim mozzarella

½ cup grape or cherry tomatoes, halved

½ cup canned artichoke hearts, drained and quartered

4 oz cooked ham (all visible fat removed), diced

1/3 cup fresh basil leaves, for serving

 

Method

1.Preheat oven to 400°F. Line a 12-in pizza pan with parchment paper. Make sauce: In a small bowl, combine tomato sauce, oregano, basil and crushed red pepper, then set aside.

2.In a food processor, pulse cauliflower to very fine crumbs (you should have about 4 cups). Transfer to a large microwave-safe bowl. Cover with waxed paper and microwave on High 3-4 minutes or until softened, stirring once or twice during heating. Set aside to cool.

3.Meanwhile, lightly spray a large skillet with spray oil. Heat over medium heat. Add mushrooms, pepper and onion. Cook and stir 5 minutes, or until vegetables are tender and liquid has evaporated. Add eggs to cooled cauliflower, then season with salt and black pepper. Stir to combine. Spread mixture evenly on prepared pizza pan and lightly spray with spray oil. Bake 20 minutes, or until crust is golden and just set.

4.Top crust with half the cheese. Spread sauce evenly over cheese. Top with cooked vegetable mixture, tomatoes, artichokes and ham. Sprinkle with remaining cheese. Bake 15 minutes, or until pizza is heated through and lightly golden. Sprinkle with basil before serving.

 

Watermelon Popsicles

 

8 servings

Preparation time: 10 minutes

Total time: 10 minutes, plus freezing time

 

Ingredients

1 small seedless watermelon

 

Method

  1. Cut the watermelon in half lengthwise and then into quarters. Cut each quarter into thick slices and scrape off any seeds if you wish.
  2. Insert a popsicle stick into each watermelon slice through the rind (you might need to poke the tip of a sharp knife in first).
  3. Lay all the popsicles flat on baking sheets, put into the freezer and freeze overnight.
  4. Once solid, you can put the popsicles into freezer bags and keep frozen until needed.

*Please note to protect your weight loss, use up to 10 short sprays of any spray oil per day.