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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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2 Recipes for a Healthier Twist on Family Favorites

Your family won't even know they're eating healthier when they're digging into these delicious versions of family favorites.

Easy French Bread Pizza

A quick alternative to frozen pizza. Easy for kids to assemble, then Mom or Dad can broil them.

2 French-bread sandwich rolls, split in half

Olive oil or canola cooking spray

1 teaspoon Italian herb seasoning

1/2 cup bottled pizza sauce or marinara sauce

3/4 cup shredded reduced-fat sharp cheddar cheese

3/4 cup shredded part-skim mozzarella cheese

Optional vegetable toppings:

  Chopped green onions

  Tomato slices

  Zucchini slices

  Mushroom slices

  Artichoke hearts

  Sliced olives

  • Preheat broiler.
  • Spray the tops of the French-bread roll halves with canola or olive oil cooking spray, then sprinkle the Italian seasoning over the top of each.
  • Broil bread halves until lightly brown on top. Watch carefully so they don't burn.
  • Spread 1/8 cup pizza sauce over each half, then sprinkle 1/4 of the cheddar cheese and 1/4 of the mozzarella over each half.
  • Arrange any vegetables you choose on top of the cheese.
  • Broil until the cheese is melted and bubbly (about 2 minutes).

Yield: 4 servings

Per serving (without the vegetable toppings): 189 calories, 12 g protein, 20 g carbohydrate, 6.5 g fat, 4.3 g saturated fat, 15 mg cholesterol, 2 g fiber, 430 mg sodium. Calories from fat: 36%.

Source: Andrea Messina, lifestyle director for Parenting magazine.

The Perfect Cheeseburger

Lower the fat and calories even more by using ground turkey breast.

1 pound super-lean ground beef or fresh ground sirloin

Freshly ground pepper

1/2 teaspoon garlic salt

Canola cooking spray

4 slices reduced-fat cheese

4 whole wheat hamburger buns

Lettuce leaves (optional)

Tomato and onion slices (optional)

Mustard and ketchup (optional)

Barbecue sauce (optional)

  • Divide the beef into 4 equal portions. Use a patty press (or your hands) to make 4 burgers. Sprinkle them with the pepper and garlic salt.
  • Pan-fry, broil, or grill the burgers, using canola cooking spray to keep them from sticking to the pan or grill. When the burgers are almost cooked through, place the cheese slices on top and finish cooking (30 to 60 seconds). Remove the burgers to the serving plate. If desired, cover the plate with foil to keep burgers warm and moist.
  • Dress your burger on the bun with the lettuce, sliced tomato and onion, mustard, barbecue sauce, and ketchup as desired.

Yield: 4 servings

Per serving: 397 calories, 35.5 g protein, 34.5 g carbohydrate, 13 g fat, 5 g saturated fat, 86 mg cholesterol, 2.5 g fiber, 767 mg sodium. Calories from fat: 29%.

Source: Jessica Hastereiter, associate editor for American Girl magazine.

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