Tuesday, March 28, 2017


Nothing is quite as hearty as fried chicken, unfortunately it comes with a hearty dose of calories.  This recipe will fill your craving for crispy fried chicken, with much fewer calories!
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I like to use chicken tenderloins over chicken breasts.  They are cheaper and also smaller so they cook faster and are smaller portion sizes.
 In 1 bowl beat 1 egg and 1 egg white (taking out the yolk, also cuts calories) and about 1 Tbl water.  In another bowl add flour and spices (this will be your breading) I like paprika, salt, pepper and garlic powder.  Go heavy on the spices, you don't want the flavor to get lost in the flour. 
 I like to use a cooling rack, on top of a cookie sheet, to let the chicken rest before cooking. (Doing this helps the breading to set and keeps it from falling off in the cooking process.)
 Take the thawed chicken tenderloins and dip in the egg mixture then flour mixture, next place on cooling rack.  Once all chicken is coated, repeat the process. (So each tenderloin will be coated twice, this ensures the breading to get a good bond to the meat)
 You only need 2-3 Tbl of Olive Oil, You are going to saute the chicken rather than fry, but I PROMISE it will look and taste like it was fried.  
Turn on the stove and allow oil to heat. Once oil is heated, use kitchen tongs to lay the chicken into the pan.  Allow to cook on medium heat for approx 4-5 min on each side (NOTE: If using chicken breasts this time will be increased).
 Cook until inner temperature of chicken reads 165 degrees on a meat thermometer. This ensures the meat is thoroughly cooked without being dried out and over cooked.  (I SWEAR BY A MEAT THERMOMETER, I used to always overcook meat.)  I got mine at Walmart for $3, nothing fancy but does the job!  Once cooked Place on paper towel to soak any remaining oil (there will be very little).  Serve with dipping sauce and a veggie salad to complete the meal! My Green Machine Pasta Salad would also be an awesome side dish with this meal.



Chicken Tenderloins (thawed)
1 Egg
1 Egg white
1-2 TBL Water

2/3 C Flour
2 TBL Paprika
1 TBL Salt
2 TBL Pepper
1 TBL Garlic powder
other spices if desired

2-3 TBL Olive Oil

1-Trim off any excess skin on meat
2- Beat egg, egg white and water till foamy
3- In separate bowl mix flour and spices
4- Dip thawed chicken into egg then flour mixture, placing on cooling rack to allow breading to set.  Repeating process to ensure breading is set
5- Heat oil until hot 
6- Use kitchen tongs to lay meat into pan and cook (4-5 min on each side) 
**NOTE: If using chicken breasts the meat will need to cook longer
7-Allow meat to rest on paper towel to remove excess oil (there will be very little), then serve!

Thursday, March 16, 2017


This is a great snack you can feel good about feeding your kids!  These chips are a huge hit at my house, and are fast and easy to make!
**TIP - try using different fruit for the salsa, such as watermelon, mango or oranges. (whatever is in season and on sale)  I have tried lots of different combinations and have never gone wrong! 
Image result for cinnamon chips and fruit salsa
Cinnamon Chips and Fruit Salsa

2 kiwis peeled and diced
2 apples peeled, cored and diced
8 oz raspberries
1 lb strawberries
2 TBL sugar
1 TBL brown sugar
3 TBL fruit preserves (any flavor)
10 (10 inch) tortillas (wheat preferred) 
butter flavored cooking spray
2 TBL cinnamon sugar

In a large bowl mix kiwis, apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves.  Cover and chill in the refrigerator for at least 15 min.

Preheat oven to 350 degrees F 

Coat one side of each tortilla with buttered flavored spray.  Cut into wedges and arrange in a single layer on a large baking sheet.  Sprinkle wedges and desired amount of cinnamon sugar.  Spray again with cooking spray.

Bake in the preheated oven for 8-10 minutes.  Repeat with the remaining tortilla wedges.  Allow to cool approx 15 min.  Serve with the chilled fruit salsa.


As a parent you quickly learn how much our children watch us.  From what we say and do, they are always watching and following the examples we are setting.  This is true for our health habits as well.  If they see you making healthy choices and being positive about trying new foods and new activities they will be more prone to express that same behavior.

You are one of the most influential people in your child's life. You can do many things to help your children develop healthy eating habits.  You can do this by offering a variety of foods from each food group, giving them the opportunity to try new things and benefit from much needed nutrients.

Choosemyplate.gov (link at bottom) offers 10 suggestions for being a good healthy role model for your children.

1. Show by example - Eat whole grains, vegetables and fruit with meals or snacks.  Let your children see that you like them and are willing to try new things and that will increase their desire to do the same.
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2. Go food shopping together - Grocery shopping can teach your children about food and nutrition.  Discuss where vegetables, fruits, whole grains and dairy are located.  Let them help pick out something healthy to try. If they are involved in the process, they will be more likely to try it.
 Image result for mom eating healthy food

3. Get creative in the kitchen- Cut food into fun shapes with cookie cutters.  Name the food your child helps you make, this gives them pride in the food they make and an increased desire to try it.
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4. Offer the same foods for everyone- Stop being a "short-order cook" by making different dishes for everyone.  It's easier to eat as a family when everyone eats the same meals.
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5. Reward with attention, not food - Try not to offer sweets as rewards.  Reward with activities or family time.  When meals are not eaten, kids do not need “extras” — such as candy or cookies — as replacement foods.
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6. Focus on each other at the table- Talk about fun and happy things at mealtime.  Try to make eating meals stress-free and enjoyable for everyone there.  Try playing "20 questions" or other games that get the family thinking and sharing.  This will help break down barriers and strengthen relationships.
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7. Listen to your child - When you child says they are hungry offer a small, healthy snack.  Try involving them in menu planning by asking " which would you like for dinner, broccoli or cauliflower?" rather than " do you want broccoli for dinner?"
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8. Limit screen time - Shorten screen time like TV and computer games to less than 2 hours.  Get up and move during commercials to encourage physical activity,
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9. Encourage physical activity - Set an example by being physically active!  Try new things and encourage your children to try them with you.  You can also be an example by using safety gear, like bike helmets.
Image result for mom and dad riding bikes

10. Be a good food role model - Try new foods yourself.  Describe its taste, texture and smell.  Offer one new food at a time, try offering the new food at the beginning of the meal when your child is very hungry.  Avoid lecturing of forcing your child to eat.
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You don't have to be perfect, to be a perfect parent.  Any effort we make to help our children develop healthy habits now, will not go unnoticed.  It might take time for them to adjust to the new changes, but it will be worth it!!! It is easier to change behaviors as a child, then as an adult.