The Mom's Guide to Meal Makeovers

By Barbara Day, M.S., R.D., C.N.

Summer is in full swing and moms everywhere are trying to fix quick and easy meals to fuel their families, so they can get out of the kitchen and join their kids in the sunshine. Moms, Janice Newell Bissex and Liz Weiss, who happen to be registered dietitians, too, have written a cookbook called "The Moms' Guide to Meal Makeovers." The cookbook features easy strategies and recipes for making family favorites yummy and healthy. Hey, you don't have to be a mom or a kid to enjoy these recipes - they are easy-to-fix and easy-to-eat because they taste so good!

KITCHEN SINK PASTA SALAD*

Per Serving: 280 calories, 10 grams protein, 9 grams of fat, 40 grams of CHO, 3 grams of fiber, 500 mg sodium.

Preparation Time: 15 to 20 minutes . Serves: 8-10.

Ingredients

• 1 pound dried bow-tie pasta
• 4 to 5 cups fresh or frozen broccoli florets
• 1 pint cherry or grape tomatoes (about 2 cups), sliced in half
• One 14-ounce can artichokes hearts, drained, rinsed and quartered (optional)
• 6 to 8 ounces feta cheese, crumbled
• 3/4 cup pitted kalamata olives, chopped, or one 6-ounce can small black olives, drained
• 1/3 to 1/2 cup light Italian or Caesar salad dressing
• 1/3 cup chopped fresh basil or cilantro, optional

Instructions

Cook the pasta according to the package directions. Five minutes before the pasta is done, add broccoli. Bring back to a boil and cook until the pasta is done. Drain and place in a large bowl. While the pasta is still warm, add tomatoes, artichoke hearts (if desired), cheese, olives, salad dressing and herbs and stir to combine. Serve warm or refrigerate for a cold salad.

Moms' Kitchen Notes: You can also add bell pepper strips, canned chickpeas or snow peas to boost the nutrient content.

Shopping List

• Dried bow-tie pasta
• Fresh or frozen broccoli florets
• Cherry or grape tomatoes
• Artichokes hearts (optional)
• Feta cheese
• Kalamata olives or small black olives
• Light Italian or Caesar salad dressing
• Fresh basil or cilantro, optional

Per Serving: 330 calories, 24 grams protein, 8 grams of fat, 41 grams of CHO, 8 grams of fiber, 510 mg sodium.

Preparation Time: 15 minutes. Cooking time: 15 minutes. Serves: 8 - 10.

Ingredients

• 1 tablespoon canola oil
• 1 large orange bell pepper, diced or cut into thin, 1-inch strips (about 1 1/2 cups)
• 1 pound skinless, boneless chicken breast halves, sliced into thin strips
• 1/2 to 1 teaspoon ground cumin
• 1/2 to 1 teaspoon chili powder
• One 15 1/2-ounce can pinto beans, drained and rinsed
• 1 cup frozen corn kernels, thawed
• 1 cup preshredded reduced-fat cheddar cheese
• 3/4 cup salsa
• Six to eight 8-inch flour tortillas
• 1/2 cup reduced-fat sour cream (optional)

Instructions

Heat oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add chicken, cumin and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese and salsa and cook until heated through and the cheese melts, about 2 minutes. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered and heat in microwave until warm through, 30 to 45 seconds. Assemble by placing the chicken mixture down the center of each tortilla. Wrap burrito-style and serve with sour cream as desired.

Moms' Kitchen Notes : Kick up the flavor by using a medium or hot salsa or by increasing the amount of cumin and chili powder. Add nutrients by using whole-wheat tortillas.

Shopping List

• Canola oil
• Orange bell pepper
• Skinless, boneless chicken breast
• Ground cumin
• Chili powder
• Pinto beans
• Corn
• Pre-shredded reduced-fat cheddar cheese
• Salsa
• 8-inch flour tortillas Reduced-fat sour cream (optional)

CHEESY CHICHEN DIVAN*

Per Serving: 350 calories, 39 grams protein, 12 grams of fat, 21 grams of CHO, 3 grams of fiber, 690 mg sodium.

Preparation Time: 15 minutes. Cooking time: 15 minutes . Serves: 4.

Ingredients

• One 10-ounce box frozen chopped broccoli
• 1/2 cup dried breadcrumbs
• 5 tablespoons grated Parmesan cheese, divided
• 1/2 teaspoon dried tarragon
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 to 2 tablespoons olive oil
• 1 pound thin-sliced skinless, boneless chicken breast cutlets
• 1 1/2 cups 1 percent low-fat milk (can use skim milk)
• 2 tablespoons all-purpose flour
• 1/2 teaspoon Dijon mustard
• 1 cup preshredded reduced-fat cheddar cheese

Instructions

Preheat the oven to 425 degrees. Cook broccoli according to package directions. Cover and set aside. Combine breadcrumbs, 3 tablespoons Parmesan cheese, tarragon, garlic powder and salt in a shallow bowl. Place the oil in a separate bowl. Lightly coat each chicken cutlet with the oil, then coat evenly with the breadcrumb mixture. Arrange the chicken on a large baking sheet and bake until the meat is no longer pink, 12 to 14 minutes. While the chicken is cooking, whisk together the milk, flour and Dijon mustard in a medium saucepan until well blended. Place over medium heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until mixture thickens slightly, about 2 minutes. Stir in the cheddar cheese and 2 tablespoons Parmesan cheese and cook until melted. Stir in broccoli. Place the chicken in individual plates. Pour sauce over each cutlet and serve.

Moms' Kitchen Notes: If you can't find thin-sliced chicken cutlets, make your own by placing skinless, boneless chicken breast halves between two sheets of plastic or wax wraps. Using a meat mallet or the bottom of a small saucepan, flatten to 1/4-inch thickness.

Shopping List

• Frozen chopped broccoli
• Dried breadcrumbs
• Grated Parmesan cheese
• Dried tarragon
• Garlic powder
• Salt
• Olive oil
• Skinless, boneless chicken breast cutlets
• Low-fat milk (can use skim milk)
• All-purpose flour
• Dijon mustard
• Preshredded reduced-fat cheddar cheese

Moroccan Un-Stuffed Peppers*

Per Serving: 430 calories, 25 grams protein, 15 grams of fat, 51 grams of CHO, 9 grams of fiber, 540 mg sodium.

Preparation Time: 15 minutes. Cooking time: 10 minutes. Serves: 6.

Ingredients

• 8 ounces whole-wheat couscous (about 1 1/2 cups)
• 1 tablespoon canola oil
• 1 1/4 pounds lean ground turkey
• 3 cups frozen bell pepper strips or 2 medium red or yellow bell peppers, finely diced (about 2 cups)
• 1 cup preshredded carrots or 1 large carrot, shredded (about 1 cup)
• 1/2 cup golden raisins
• 2 teaspoons ground cumin
• 1 teaspoon onion powder
• 1 teaspoon ground cinnamon
• 3/4 teaspoon salt
• 1 1/2 cups all-natural chicken broth
• 1/3 cup slivered almonds

Instructions

Cook the couscous according to package directions and set aside. Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the turkey, bell peppers, carrots, raisins, cumin, onion powder, cinnamon and salt and cook, breaking up the large pieces of turkey until the vegetables are tender and the meat is no longer pink, 5 to 7 minutes. Meanwhile, whisk together the broth and flour in a small bowl. Add to the turkey mixture and stir until the liquid thickens, about 2 minutes. Serve in individual bowls and top with almonds.

Shopping List

• Whole-wheat couscous
• Canola oil
• 1 1/4 pounds lean ground turkey
• Frozen bell pepper strips or fresh red or yellow bell peppers
• Carrots
• Golden raisins
• Ground cumin
• Onion powder
• Ground cinnamon
• Salt
• All-natural chicken broth
• Slivered almonds

* With permission from " The Mom's Guide to Meal Makeovers." By Janice Newell Bissex, M.S., R.D., Liz Weiss, M.S., R.D. ISBN 0-7679-1423-6. $15.95. www.mealmakeovermoms.com.

Barbara Day, M.S., R.D., C.N., is a nutritionist with a master's degree in clinical nutrition and is also registered dietitian with over 30 years of experience in promoting healthy active lifestyles to consumers. She is also publisher and nutrition editor of KHF and a runner, cyclist and hiker.