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.
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.
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."