PO-TACOS

Hearty and versatile, potatoes are a good source of complex carbohydrates, iron, and potassium --nutrients that growing bodies need for energy. And there are lots of delicious varieties to try. Here's one of the example of healthy potato recipes you can make at home.

Ingredients:

• 2 teaspoons vegetable oil
• 1 small onion, chopped
• 1 lb. ground turkey
• 1 carrot, peeled and grated
• 2 garlic cloves, minced
• 1 cup water
• 1 can (6 oz.) tomato paste
• 2 tablespoons mild chili powder
• 1/2 teaspoons salt
• 8 medium potatoes, baked
• 1/2 cup shredded cheddar cheese
• Shredded lettuce
• Diced tomato

How to make:

1. In large skillet, heat oil over medium-high heat. Add onion and cook until softened, about 5 minutes. Add ground turkey, and break up with a fork. Stir carrot and garlic, and continue cooking until meat is cooked through, about 8 minutes. Stir in water, tomato paste, chili powder, and salt. Heat to boiling, stirring constantly. Reduce heat to low, and simmer 15 minutes.
2. Meanwhile, cut top off hot potatoes, and scoop out some of the flesh. Spoon taco mixture into potatoes, and top with cheese, lettuce, and tomato. Makes 8 servings.

Hoisin Short Ribs

Serve the gravy from these scrumptious ribs over white rice or egg noodles.

Prep time: 25 minutes
Cook time: 1 hour and 50 minutes
Yield: 6 servings
Ingredients:

• 1 tablespoon vegetable oil
• 4 lbs. beef short ribs, cut into 3" pieces and trimmed of excess fat
• 1 large onion, chopped
• 4 garlics cloves, chopped
• 2 tablespoon grated ginger
• 2 cans (14.5 oz. each) beef broth
• 1/2 cup hoisin sauce
• 2 tablespoon honey
• 3 tablespoon red-wine vinegar
• 1/4 teaspoon crushed red pepper
• 1 package (8 oz.) carrot sticks (or 4 large carrots, cut into sticks)
• Sliced green onion (optional)

How to make:

1. In large Dutch oven, heat oil over medium heat. Add ribs in batches, and brown. Transfer browned ribs to large bowl. Remove and discard all but 1 tablespoon cooking liquid. Add onion and cook 3 minutes. Add garlic and ginger, and cook 1 minute. Transfer ribs back to Dutch oven.
2. Heat oven to 375 degrees F. Add broth, hoisin sauce, honey, vinegar, and red pepper to Dutch oven. Heat to boiling. Cover, then transfer to oven. Bake until tender, about 1 1/2 hours.
3. Transfer ribs to a roasting pan, and keep warm in oven set at low. Skim fat off cooking liquid, and transfer back to Dutch oven. Heat to boiling and cook 5 minutes. Add carrots and cook until mixture thickens, about 6 minutes longer.

Nutrition per serving: 420 cal.; 31 g pro.; 19 g fat; 27 g carb.; 33 mg calcium; 2 g fiber.

Kitchen tip: In Step 3, transfer cooking liquid to a large glass measuring cup and place in freezer for 20 minutes. As it cools, the fat will rise to the top, making it easier to skim off.

Saffron Seafood Chowder

Serve our simple, elegant chowder with slices of toasted French bread.

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 6 servings

Ingredients:

• 2 teaspoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 cans (14.5 oz. each) reduced-sodium chicken broth
• 3/4 lb. small red potatoes, quartered
• 1/4 teaspoon saffron threads
• 1 lb. skinless salmon fillet, cut in 1 1/2" pieces
• 1/2 lb. sea scallops, halved
• 1/2 lb. shrimp, peeled and cleaned
• 2 large plum tomatoes, diced
• 1 cup frozen peas
• 1/2 teaspoon grated orange peel
• 1/4 cup half-andhalf

How to make:

1. In large nonstick skillet, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook 30 seconds. Stir in chicken broth, potatoes, and saffron, and bring to a boil. Reduce heat to medium-low, and simmer until potatoes are tender, about 15 minutes.
2. Stir in salmon, scallops, shrimp, tomatoes, peas, and orange peel, and cook 5 minutes. Stir in half-and-half and serve.

Nutrition per serving: 293 cal.; 32 g pro.; 12 g fat; 12 g carb.; 62 mg calcium; 3 g fiber.

Kitchen tip: Add a little variety by substituting cod, grouper, or monkfish.

Veggie-and-Chickpea Stew

This protein-rich vegetarian dinner goes perfectly with a crisp green salad.

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 6 servings

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, peeled and diced
• 1 celery stalk, diced
• 2 garlic cloves, minced
• 1/2 heaping teaspoon crushed rosemary
• 1/4 teaspoon thyme
• 1 bay leaf
• 1 cup water
• 2 tablespoon tomato paste
• 2 cans (15 oz. each) chickpeas
• 1 package (12 oz.) fresh broccoli-cauliflower mix

How to make:

1. In large saucepan, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add carrot, celery, garlic, rosemary, thyme, and bay leaf, and cook 5 minutes more.
2. Stir in water, tomato paste, and chickpeas with liquid, and cook 10 minutes. Discard bay leaf. Remove 1 cup of mixture from pot and puree in blender; stir back into stew.
3. Reduce heat to medium-low, and stir in broccoli and cauliflower. Cook until vegetables are crisp-tender, about 7 minutes.

Nutrition per serving: 233 cal.; 9 g pro.; 4 g fat; 42 g carb.; 90 mg calcium; 6 g fiber.

Kitchen tip: To prepare stew ahead of time, follow recipe through Step 2, cover, and refrigerate until ready to serve. Then increase cooking time in Step 3 by 10 to 15 minutes.

Mediterranean Lamb Saute

This Greek- Inspired meal goes from stovetop to table in less than 30 minutes.

Prep time: 5 minutes
Cook time: 20 minutes
Yield: 4 servings

Ingredients:

• 4 lamb steaks, trimmed and sliced into 1/2" slices (about 1 to 1/4 lbs. trimmed meat)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 teaspoon olive oil, divided
• 1 small red onion, cored and sliced
• 2 garlic cloves, minced
• 1 teaspoon Greek seasoning (McCormick's)
• 2 medium zucchini, quartered lengthwise and sliced
• 1 red pepper, sliced
• 1 1/4 cups chicken broth
• 1/4 cup crumbled feta cheese

How to make:

1. In medium bowl, mix together lamb slices, salt, and pepper, and set aside.
2. In large nonstick skillet, heat 2 teaspoon oil over medium-high heat. Add onion and cook until soft and lightly browned, about 4 minutes. Add garlic and Greek seasoning, and cook 30 seconds more. Increase heat to high, and add zucchini and red pepper; cook, stirring frequently, for 3 minutes. Stir in broth and cook until zucchini is tender, about 5 minutes. Transfer to serving bowl, and wipe skillet clean.
3. Heat remaining 2 teaspoon oil in skillet over high heat. Add lamb and cook, stirring occasionally, until lamb is browned on all sides and cooked through, about 3 minutes. Return vegetable mixture to skillet and heat through. Transfer to serving bowl and springkle with feta cheese.

Nutrition per serving: 267 cal.; 26 g pro.; 15 g fat; 8 g carb.; 85 mg calcium; 1 g fiber.

Kitchen tip: To save time, substitute a package of ready-to-serve stir-fry or frozen assorted veggies for zucchini and red pepper.

Snowy-Day Chilly

Kids love our southwestern-style chili after a day of winter fun. Serve with corn bread fresh from the oven.

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 6 servings
Ingredients:

• 1 tablespoon vegetable oil
• 1 small onion, chopped
• 1 small green pepper, chopped
• 1 tablespoon cumin powder
• 1 teaspoon chili powder
• 1 can (14.5 oz.) reduced-sodium chicken broth
• 1 can (14.5 oz.) diced tomatoes seasoned with jalapeno peppers
• 1 can (15 oz.) black beans, rinsed and drained
• 1 can (15 oz.) kidney beans, rinsed and drained
• 1 pork tenderloin (1 lb.), thinly sliced
• 2 teaspoon paprika
• 1/4 teaspoon salt
• 1 can (7 oz.) corn kernels, drained
• Cilantro, chopped (optional)

How to make:

1. In large saucepan, heat vegetable oil over medium-high heat. Add onion and green pepper, and cook until vegetables soften, about 4 minutes. Add cumin and chili powder. Cook 1 minute. Stir in chicken broth, diced tomatoes, black beans, and kidney beans. Heat to medium-low, and simmer 10 minutes.
2. In medium bowl, combine pork, paprika, and salt. Stir pork and corn into saucepan with bean mixture. Cook 10 minutes, or until pork is cooked through. Divide mixture among bowls, and garnish with Cilantro, if desired.

Nutrition per serving: 281 cal.; 26 g pro.; 8 g fat; 28 g carb.; 73 mg calcium; 9 g fiber.

Kitchen tip: You can easily double this recipe for larger crowds. For convenience, use a 28 oz. can of each bean and a 15 oz. can of corn (or a 10 oz. package of frozen corn), and double the remaining ingredients. Happy trying :)