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Thursday continued...

Salt and pepper


1. Preheat oven to 375º F.

2. To blanch broccoli florets, bring a small pot of water to boil. Place a medium bowl of water and ice on a nearby counter. Add florets to boiling water 30 seconds to 1 minute, until they're bright green. Immediately drain broccoli and place in ice water. When cool, drain well.

3. In a medium bowl, whisk eggs and milk thoroughly. Add chicken, broccoli, cheese, and a pinch of salt and pepper.

4. Pour egg mixture into an oven-safe, nonstick, 10-inch skillet sprayed with cooking spray.

5. Bake 25-35 minutes, or until center is firm. Cut into wedges and serve immediately.

Per serving:

181 calories, 21 g protein, 2 g carbohydrate, 9 g fat (3 g saturated fat), 342 mg cholesterol, 241 mg sodium. Calories from fat: 47%


Chicken and Veggie Kebabs

Makes 6 servings


2 pounds boneless, skinless chicken breasts

2 red peppers (or other vegetables, such as zucchini or grape tomatoes)

1 large onion

3 or 4 cloves garlic

2 sprigs each of fresh herbs, such as parsley, cilantro, or mint

1/4 cup olive oil

1/2 tsp salt

Pepper to taste


1. Preheat oven to 400º F.

2. Cut chicken breasts and vegetables into 1-inch cubes.

3. Thread 6 skewers with alternating pieces of chicken and vegetables.

4. Finely chop garlic and herbs, and combine with a generous quantity of olive oil (about 1/4 cup). Season with salt and pepper.

5. Pour herb-oil mixture over skewers to coat evenly. Refrigerate 1 hour (or overnight).

6. Place skewers on baking sheet, and roast in oven about 25 minutes, or until chicken reaches an internal temperature of 165º F. Serve immediately.

Per serving:

274 calories, 35 g protein, 6 g carbohydrate, 11 g fat (2 g saturated fat), 87 mg cholesterol, 2 g fiber, 3 g sugar, 249 mg sodium. Calories from fat: 37%

3 Kid-Friendly Pantry Staples

Want to help your kids make healthy food choices? Keep these ingredients on hand.

1. Popcorn kernels. Air-popped corn is the perfect do-it-yourself project for kids: They have to prepare the popper, measure out the kernels, and wait for the corn to pop. "It's so much better than having them just open a bag" of premade snacks, Scott says. Kids learn that the best eats take a bit of effort, and "when they finally sit down with this snack, they feel a little bit proud."

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