your child HEALTHY EATING
Dinner Detox
If you’re preparing two meals almost every night
to appease the kids’ tastes and your own, it’s time to
stop. “You can change things without a meltdown or tears,” says Liz Weiss, R.D.,
coauthor of The Moms’ Guide to Meal Makeovers. The secret: Make tweaks to
your kids’ favorite foods until they evolve into dinners the whole family will eat.
“If you do it in steps, kids are less likely to complain,” says Elisa Zied, R.D., author
of Feed Your Family Right! Ready to stop being a short-order cook? Dig in!
TEX T BY REBECCA FELSENTHAL • RECIPES BY COLLEEN WEEDEN
DINNER NOW
Chicken Nuggets, Rice, & Corn
Calories 575 Saturated fat 6g Sodium 606mg
DINNER NEXT WEEK
Baked Chicken With Rice
Calories 520 Saturated fat
1½g Sodium 395mg
DINNER IN WEEKS
Grilled Chicken With Brown Rice
Calories 364 Saturated fat ¾g Sodium 394mg
T TLE
T TER
REALLY
HEALTH Y!
INGREDIENTS
1 lb. skinless, boneless chicken
breast 2 eggs 1½ cups whole-wheat bread
••
crumbs 2 cups frozen corn ¼ cup canned
••
black beans, rinsed and drained 1½ cups
•
cooked brown rice 1½ cups cooked white rice
•
1 Heat oven to 425°F. Cut chicken breast into
about 16 strips. Whisk together eggs and 1 Tbs.
water in a bowl. Dip chicken strips in
egg mixture, then coat each piece
with bread crumbs. Bake until chicken
is cooked through, about 12 minutes.
2 Microwave corn, beans, and 3 Tbs.
water, covered, on high for 2 minutes
or until corn is tender; drain.
3 Mix
together the rice. Serves 4.
TIP
You can make
both kinds of rice
in the same pot;
start the brown
a few minutes
before the white.
INGREDIENTS
4 skinless, boneless chicken breasts
• ••
½ cup chopped tomato ½ cup corn ¼ cup canned
black beans, rinsed and drained 1 Tbs. fresh cilantro
•
••
1 Tbs. lemon juice 3 cups cooked brown rice
1 Season chicken with some salt and
pepper. Grill on medium heat for 12 to 15
minutes or until done, turning once.
2 To make salsa, stir together tomato,
corn, beans, cilantro, lemon juice, and a
little salt.
3 Spoon salsa over chicken and
put rice on the side. Serves 4.
TIP
Rinsing the
canned beans
gets rid of up to
40 percent of
their salt.
