Cooking Healthy Family Meals

• When cooking healthy for your family, ease up on fat,
sugar, and salt when preparing the food.
make Oven Crispy Chicken instead of fried chicken
or make Baked Cod with Cheese instead of fried fish.
You don’t have to leave out all the fat, sugar, or
salt—just limit the amount you use.
• Remove skin from poultry before cooking to lower
the fat content.
• Flavor foods with herbs, spices, and other low fat
seasonings instead of using a lot of rich sauces and gravy.
• Make homemade desserts sometimes to save
money and serve additional healthy foods to
the family. For example, try a fruit crisp, like
Peach-Apple Crisp or a pudding like Rice Pudding
• to make sure that the healthy food you prepare for your
family is safe. Always follow food safety rules in the kitchen

Oven Crispy Chicken

4 Servings, about 4 ounces each
Broiler fryer chicken, cut-up 1 1/2 pounds

1/4 cup Whole milk
1/2 cup Flour
1 teaspoon Paprika
1/2 teaspoon Pepper
1 cup Ready-to-eat flake cereal,slightly crushed
4 tablespoons Vegetable oil

1. Combine flour, paprika, and pepper on a plate.
2. Remove skin and all visible fat from chicken.
Place milk in large bowl. Add chicken pieces;
turn to coat.
3. Lift chicken pieces from milk and reserve milk.
Coat chicken thoroughly with seasoned flour
and place on a wire rack until all pieces have
been coated. Re dip chicken pieces into reserved
milk.
4. Place crushed cereal on plate. Place chicken
pieces on crushed cereal. Using 2 forks, turn
chicken pieces in crushed cereal to coat.
5. Place chicken on a foil-lined baking tray;
drizzle oil over chicken.
6. Bake at 400˚ F, for 15 minutes. Turn chicken
pieces over; continue to bake until chicken is
thoroughly cooked and crust is crisp, about
15 more minutes.

Baked Cod With Cheese

4 Servings, about 3 ounces each

1 pound Cod fillets, fresh or frozen
4 tablespoons Cheddar cheese, shredded

1. Thaw cod according to package directions.
2. Prepare cod according to package directions.
3. After cod is fully cooked, sprinkle cheese on
cod. Return cod to oven to melt cheese, about
3 to 5 minute

Chicken And Vegetables

1-1/2 tablespoons Margarine
1 teaspoon Garlic powder
1/2 cup Onions, chopped
Chicken thighs,
1 pound + 4 ounces boneless, skinless
10-ounce package frozen Cut green beans,
1/4 teaspoon Pepper

1. Melt margarine in heavy skillet. Add garlic and
onions; stir until blended. Cook over medium
heat, until tender, about 5 minutes. Remove
from skillet.
2. Place chicken in the skillet. Cook over medium
heat, until chicken is thoroughly done and no
longer pink in color, about 12 minutes. Remove
chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked
onions in same skillet. Cover and cook over
medium-low heat until beans are tender, about
5 minutes.
4. Add chicken to vegetable mixture. Continue
cooking, stirring occasionally, until heated
through, about 3 minutes.
Note: To remove bone from chicken thighs:

1. Place chicken on cutting board. Remove skin
from thighs.
2. Turn chicken thighs over.
3. Cut around bone and remove it.

Peach-Apple Crisp

20 ounce Can sliced peaches,
light-syrup pack, drained
2 medium Apples, tart, peeled, sliced
1/2 teaspoon Vanilla
1/4 teaspoon Ground cinnamon
3/4 cup + 3 tablespoons Flour
1/4 cup Brown sugar, packed
3 tablespoons Margarine, chilled

1. Preheat oven to 350˚ F. Lightly grease 9- by
9- by 2-inch casserole dish.
2. Combine peaches, apples, vanilla, and cinnamon
in a bowl. Toss well and spread evenly in
greased casserole dish.
3. Combine flour and sugar in small bowl. Cut in
margarine until the mixture resembles coarse meal.
4. Sprinkle flour mixture evenly over fruit.
5. Bake until lightly browned and bubbly, about
20 minutes.

Rice Pudding

1 cup Whole milk
1 cup Water
1 cup Rice, uncooked
2 Eggs
1 cup Evaporated milk
1 teaspoon Vanilla
1/4 cup Sugar
1/8 teaspoon Ground cinnamon

1. In sauce pan, heat milk and water.
2. Add rice, bring to boil, lower heat to simmer;
stir mixture every 10 minutes. Cook uncovered
until rice is tender, about 30 minutes.
3. In large bowl, mix eggs, 3/4 cup evaporated
milk, vanilla, and sugar. Set aside.
4. Add remaining 1/4 cup evaporated milk to rice
mixture.
5. Spoon 1 cup of rice mixture into egg mixture
and stir. Pour egg-rice mixture into remaining
rice.
6. Heat pudding until it boils, stirring continuously.
Remove from heat, and sprinkle with cinnamon.