5 Easy Weeknight Meals
Brooklyn chef Chris Scott shares simple, family-friendly recipes.
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."
2. Dried fruit. Fresh fruit is one of the best snacks for kids, but dried fruits such as cranberries, raisins, and mango strips can be a convenient alternative. Packed with beneficial antioxidant compounds and fiber, dried fruit is "definitely a better alternative to candy or other junk," Scott says. But dried fruit has plenty of sugar, so make it an occasional treat.
3. Dry yeast. It's a key ingredient in an all-time favorite: homemade pizza. Kids love the hands-on process of mixing, kneading, and punching dough and then layering on toppings. Scott also uses dry yeast to make bread for sandwiches and soft pretzels -- a great weekend project for families.
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