Special Publications

Home Made Chicken Fingers With Fresh Crispy Dipping Vegetables and Fat Free Honey Mustard Dipping Sauce By Chef Scott Graves, St. Elizabeth Nutrition Services Ingredients Calories (kcal): • 1/3 cup all-purpose flour • 1 large egg, lightly beaten • Coarse salt and ground pepper • 4 cups crisp rice cereal • 2 tablespoons olive oil • 1 1/2 pounds chicken tenders (tenderloins) • 1/2 cup fat free sour cream • 2 tablespoons Dijon mustard • 1 tablespoon honey • 4 medium carrots, cut into sticks • 1 cucumber, halved lengthwise, seeded, and cut into sticks Per Serving Nutritional Information Total Fat (g): Saturated Fat (g): Cholesterol (mg): Total Carbohydrate (g): Dietary Fiber (g): Protein (g): Sodium (mg): Potassium (mg): Calcium (mg): Iron (mg): Zink (mg): Vitamin C (mg): 450 23g 12g 123mg 19g 3g 43g 513mg 490mg 138mg 1mg 1mg 11mg 36% 59% 41% 6% 12% 86% 21% 14% 14% 4% 4% 19% Directions 1. Preheat oven to 475. Place flour in a shallow bowl, and egg in a second one; season both with salt and pepper. Pulse cereal and oil in a food processor until fine crumbs form. Season with salt and pepper; transfer to a third shallow bowl. 2. Coat chicken: First in flour, shaking off excess; then with egg, letting excess drip off; and finally in cereal mixture, pressing to help it adhere. Place on a baking sheet, and bake until light golden brown and cooked through, 10 to 15 minutes, turning over halfway through. 3. Meanwhile, in a small bowl, mix together sour cream, mustard, and honey; season with salt and pepper. Serve tenders and vegetables with creamy honey mustard on the side. The joy of cooking—with your kids Kids in the kitchen—that sounds like a recipe for disaster (or a really bad TV show). But cooking with your kids can actually be fun. And because children like to eat the things they make, they may say yum instead of yuck to healthy foods. Here are some suggestions on how to turn preparing meals into a family affair. Put little minds and hands to work. Start by letting your child pick a recipe or a favorite meal to prepare. Shop together for ingredients—the supermarket and our local farmer's markets are good places to talk about how to choose healthy foods. In the kitchen, assign your child age-appropriate tasks. Toddlers can carry spoons, bowls or ingredients from one place to another. They can also tear up greens for a salad, mix ingredients, or rinse fruits and vegetables. Older kids can learn skills like cracking an egg, measuring ingredients and—eventually—chopping vegetables safely. Kids of all ages can help set the table. And after the meal, show kids that everyone should help clean up. Savor the time together. When you cook with kids, the process is more important than the outcome. Think about these tips as you go: • Make hand washing the first step. • Never leave young kids alone in the kitchen. • Take time to talk about each step—kids can take a while to absorb information. • Try not to worry about spills or mistakes. • Cook with a variety of foods to broaden your child's tastes. • Look for opportunities to teach safe food handling. For example, leftovers should go into the refrigerator right away. The cooking skills and confidence you give your kids now can last a lifetime. And that gives them a head start toward better health. Sources: Academy of Nutrition and Dietetics; American Academy of Pediatrics 30 2013 - Tehama County Medical Guide

• Cover