Monday, November 30, 2009

The week of meal ideas!

Are you tired of thinking of food ideas for your family? I am here to help! This week I am going to post each meal we eat, and along with it, I will give you tips on how to make your meals healthier for your kids. To start out, I wanted to share with you what we had last night. Orange Chicken and brown rice with stir fried veggies, and Asian salad.

First, the orange chicken. This is from a frozen box. It is from Costco, and it contains 2 packs of chicken. Just heat in 400 degree oven for 20 minutes and put sauce on top. It is called Mandarin Orange Chicken, By Crazy Cuizine. It is less than 30% fat (if you bake and not fry it). The ingredient pass my test (no trans fat or high-fructose corn syrup).

Before you cook the chicken, be sure you start your brown rice. Remember that brown rice takes a whole hour to cook! Do twice as much water as rice. I have tried brown rice in the rice cooker, and I have not gotten it to work. Any ideas?

Stir Fry

  • carrots
  • purple cabbage
  • purple onion
  • green beans (mine were frozen)
  • other veggies you have on hand (broccoli, asparagus, zucchini . . .)
Heat 1 T of canola oil in non-stick pan. Add carrots and cook on medium heat for 5 minutes. Then add onions and cook 2 more minutes. Add green beans and cabbage and cook for 2 more minutes. Add about 1 Tablespoon of the orange sauce from the chicken packet.

Asian salad

  • Baby spinach (or any lettuce)
  • can of mandarin oranges
  • grated or slice carrots
  • purple onion (green onion is even better)
  • purple cabbage sliced thinly
  • (other things that go well are broccoli in small pieces, snow peas, and red pepper)
Make a dressing with about 3 T canola oil, 1 T rice wine vinegar, 1 T sugar, 1 t soy sauce, and 1/2 teaspoon salt.

Tip of the day:

When your kids want seconds of the yummy orange chicken, have them eat 3 bits of veggies first. Explain to your kids that you can eat something you don't like, and that it is good to try foods to be sure that you still don't like that food. Remember, you are in charge. Most of all, the parent also needs to finish their veggies before taking seconds of something. If your kids are out of the habit of asking before they take seconds, keep the non-veggies off of the table and up at the counter so you have more control.

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