Honey Drumsticks

Made for little hands, these sweet drumsticks will have everyone licking their fingers.

Prep time: 5 minutes
Cook time: 30 minutes
Yield: 6 servings

Ingredients:

• 1/4 cup honey
• 1/4 cup ketchup
• 1 teaspoon soy sauce
• 2 teaspoons grated fresh ginger
• 10 chicken drumsticks

How to make:

1. Heat oven to 400 degree F. Line large bakin pan with aluminium foil.
2. In bowl, combine honey, ketchup, soy sauce, and ginger. Add drumsticks and toos to coat. Place drumsticks on baking pan, and bake 30 minutes.

Nutrition per serving: 148 calories, 14 g protein, 6 g fat, 9 g carbohydrate, 8 mg calcium, 0 g fiber.

Five-Minute Burritos

You can make this versatile dish with cooked pork, beef, or turkey.

Prep time: 2 minutes
Cook time: 3 minutes
Yield: 4 servings

Ingredients:

• 4 large flour tortillas
• 1 can (15.5 oz.) black beans, rinsed and drained.
• 1 cup cooked white rice
• 2 cups cooked shredded chicken
• 1/2 cup diced ripe avocado
• 1/4 cup shredded carrot
• 1/2 cup shredded cheddar cheese, divided
• 1/2 cup salsa, divided
• Sour cream (optional)
• Salsa (Optional)

How to make:
     Divide black beans, rice, chicken, avocado, and carrot among the center of flour tortillas. Sprinkle with 1 tablespoon each cheddar cheese and salsa. Foid tortillas sides over mixture, microwave on high 1 minute. Sprinkle tortillas with 1 tablespoon each remaining cheese and salsa. Microwave 1 minute longer, or until cheese melts. Serve with sour cream and salsa, if desired.

Nutrition per serving (without sour cream and additional salsa): 513 calories, 34 g protein, 17 g fat, 54 g carbohydrate, 209 mg calcium, 6 g fiber.

Oven-Fried Chicken

This crispy chicken has all the flavor of pan fried --but with far less fat.

Prep time: 15 minutes
Cook time: 40 minutes
Yield: 6 servings

Ingredients:

• 1 cup buttermilk
• 1/2 teaspoon hot red-pepper sauce
• 1 chicken (3 to 3 1/2 lbs.) cut into 8 pieces
• 1/2 cup plain dry bread crumbs
• 1/3 cup cornmeal
• 3/4 teaspoon poultry seasoning
• 3/4 teaspoon salt
• Vegetable cooking spray

How to make:

1. Heat oven to 425 degree F. Line baking pan with aluminium foil, and spray with vegetable cooking spray.
2. Combine buttermilk and pepper sauce in reseable plastic bag. Remove skin from all chicken pieces except wings. Put chicken in bag, seal, and shake to coat. Refrigerate 10 minutes or up tp 2 hours. Combine bread crumbs, cornmeal, poultry seasoning, and salt in shallow bowl. Drain chicken and dredge in crumb mixture.
3. Place coated chicken pieces on prepared baking pan, and spray well with vegetable cooking spray. Bake 20 minutes, spray again (do not turn chicken), and bake 20 minutes more. Let cool 10 minutes.

Nutrition per serving: 210 calcium, 25 g protein, 7 g fat, 9 g carbohydrate, 51 mg calcium, 1 g fiber.

Sweet-And-Sour Stir-Fry

This classic stir-fry has a kid-friendly twist --a sweet and tangy sauce that's made with ketchup.

Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4 servings

Ingredients:

• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 can (8 oz.) pineapple chunks in juice
• 1/3 cup ketchup
• 1 tablespoon cornstarch
• 1 tablespoon sugar
• 1 tablespoon teriyaki sauce
• 2 garlic cloves, chopped
• 2 teaspoons vegetable oil
• 3/4 lb. boneless, skinless chicken tenders, halved
• 1 cup sliced red pepper

How to make:

1. In bowl, combine broccoli, carrots, and enough boiling water to cover. Let stand 3 minutes. Drain vegetables well. 
2. Drain juice from pineapple reserving 1/3 cup. Set chunks aside. In small bowl, stir together pineapple juice, ketchup, cornstarch, sugar, teriyaki sauce, and garlic.
3. In large nonstick skillet, heat oil over medium-high heat. Add chicken and red pepper; stir fry until chicken browns, about 4 minutes. Stir in carrots and broccoli; cook 2 minutes.
4. Restir pineapple-juice mixture, and pour into skillet. Cook 1 minute. Add pineapple chunks. Stir-fry 3 minutes or until vegetables are crip-tender.

Nutrition per serving:  226 calories, 22 g protein, 4 g fat, 27 g carbohydrate, 53 mg calcium, 3 g fiber.

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.

Warm Potato Salad

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 lbs. small Yukon gold potatoes, scrubbed
• 1 cup  frozen peas
• 1/2 cup shredded carrot
• 4 slices bacon
• 2 tablespoons cider vinegar
• 1 tablespoon whole-grain mustard
• 1/4 teaspoon pepper

How to make:

1. Place potatoes in large saucepan, and add enough cold salted water to cover. Bring to a boil, lower heat to medium, and simmer until potatoes are tender, about 20 minutes. Stir in peas and carrots, and cook until carrots are tender, about 1 minute.
2. Drain vegetables well. When cool enough to handle, cut potatoes in quarters and place in large bowl with peas and carrots.
3. Meanwhile, cook bacon until crisp, and remove from pan. Crumble and set aside. Add vinegar, mustard, and pepper to drippings in pan, and whisk to mix. Pour warm dressing over potato mixture. Sprinkle with bacon, and stir to coat. Makes 6 cups.

Jack-O-Lantern

Carving pumpkins is lot of fun. Although some design may look complicated, but as long as you have a pumpkin carving kit which are now available in most stores and a tiny saw, all it takes is time and patience.

Or if you want to frugal it, these are what you need: 

• A pumpkin
• A sharp kitchen knife
• Metal spoon/ ice-cream scoop
• Candle with a holder
• And your imagination

5 basic steps to carve your pumpkin:

1. Cut a large circle around the pumpkin sted to make a "lid" you can pull out. The whole should be large enough to easily get your hand inside the pumpkin for cleaning. 
2. Scoop out pumpkin innards. Thoroughly clean out the seeds and pulp from the inside of the gourd. You can use a large metal spoon or an ice cream scoop works well.
3. Draw a face or design on the outside of pumpkin. Use your imagination or a pinned on template (poke holes around template lines onto your pumpkin with a pin or big needle to transfer design).
4. Carve out your design. With a sharp kitchen knife or pumpkin cutting tool, carefully carve out the pieces to make your face or design. Expect design "chunks" to come out in several pieces. Remember, this is sculpting!
5. Clean and Illuminate. After your pumpkin is carved and cleaned, illuminate the inside with a lit candle. (Special pumpkin mountable candles/holders are recommended for safety.)

For a unique Jack-o' lantern, add a little glow paint, or fake blood. And you can insert a bowl into a carved pumpkin and add dry ice and warm water to create an extra spooky, smoke filled jack-o'lantern