Chicken Fingers (serves 3)

I don't know a child or a teen that doesn't love their greasy deep-fried chicken fingers. Try this healthier and more delicious version at home. Dip the fingers in sweet and sour sauce, plum sauce or honey.

Ingredients:

• 8 oz skinless boneless chicken breasts (about 2 breasts or 1 large breast), pounded
• 1 egg
• 1 Tbsp water (or low-fat milk)
• 1/2 cup seasoned dry breadcrumbs
• 1 Tbsp grated Parmesan cheese
• pinch of paprika

1. Place the chicken breast between 2 sheets of wax paper and pound to about 3/4-inch thickness. Cut the chicken breast into long strips (about 4 x 1 inches; you should get about 6 strips in total).

2. Whisk the egg and water together in a bowl. In another bowl, combine the breadcrumbs, cheese and paprika. Dip the chicken fingers into the egg mixture and then the crumb mixture.

3. Lightly coat a large, non-stick skillet with cooking spray and set over medium-high heat. Sauté the chicken fingers for about 3 minutes per side or until no longer pink. Respray the pan if necessary.

Per serving (2 fingers)

• Calories 216
• Protein 20 g
• Carbohydrates 7.5 g
• Fibre 0.8 g
• Total fat 8 g
• Saturated fat 1.8 g
• Cholesterol 114 mg
• Sodium 180 mg

Prep time: 10 minutes

Cook time: 6 minutes

Prepare up to a day in advance and bake just before serving.

Nutrition Watch:

These baked chicken strips have half the fat of the regular fried chicken strips or nuggets you'll find at fast-food restaurants, which often contain 12 g of fat and 600 mg of sodium per 3 oz serving. These ones are healthier, with all the flavor your kids will love.

Potato wedges (serves 6)

These are the best and healthiest french fries you'll ever eat -- forget deep-fried fast-food ones that can contain over 20 g of fat in a small serving. Experiment and use any seasonings you like. You can cut the potatoes early in the day, as long as you keep them in cold water so they won't turn brown.

Ingredients:

• 3 large baking potatoes (about 2 lb), scrubbed
• 2 Tbsp olive oil
• 1 tsp finely chopped garlic
• 2 Tbsp grated Parmesan cheese
• 1/4 tsp chili powder
• 3 Tbsp chopped parsley

1. Preheat the oven to 375°F. Lightly coat a rimmed baking sheet with cooking spray.

2. Cut each potato lengthwise into 8 wedges. Place on the prepared baking sheet. Combine the oil and garlic in a small bowl. Combine the cheese and chili powder in another small bowl. Brush the potato wedges with half of the oil mixture, then sprinkle with half of the cheese mixture.

3. Bake for 20 minutes. Turn the wedges and brush with the remaining oil mixture and sprinkle with the remaining cheese mixture. Bake for another 20 minutes or just until the potatoes are tender-crisp.

Per serving (4 wedges)

• Calories 156
• Protein 3 g
• Carbohydrates 24 g
• Fibre 2.3 g
• Total fat 5.3 g
• Saturated fat 1 g
• Cholesterol 1.6 mg
• Sodium 47 mg

Prep time: 5 minutes

Cook time: 40 minutes

Prepare early in the day; keep refrigerated until ready to bake.

Nutrition Watch:

The deep-fried potato wedges that are served in restaurants have excess calories, fat and sodium. These homemade fries are delicious and much healthier.

Beef fajitas (serves 6)

Ingredients:

• 8 oz cooked beef strips
• 2 tsp vegetable oil
• 1 1/2 cups thinly sliced white onion
• 1 1/2 tsp finely chopped garlic
• 1 1/2 cups red bell pepper, cut into strips
• 1/4 cup chopped parsley or cilantro
• 3 Tbsp chopped green onions
• 6 small (6-inch) flour tortillas
• 1/2 cup shredded light cheddar cheese
• 1/3 cup medium salsa
• 1/4 cup low-fat sour cream

1. Preheat the oven to 425°F. Line a baking sheet with foil and lightly coat with cooking spray.

2. Lightly coat a non-stick skillet with cooking spray and place over medium-high heat. Add the oil to the pan and brown the onion and garlic, about 4 minutes. Reduce the heat to medium. Stir in the red pepper strips and cook until softened, about 5 minutes. Remove the pan from the heat. Stir in the parsley or cilantro, green onions and cooked beef strips.

3. Divide the mixture among the tortillas. Top with the cheese, salsa and sour cream. Roll up.

4. Place on the prepared baking sheet. Bake in the center of the oven for 5 minutes or until the fajitas are heated through and the cheese has melted. Cut in half and serve immediately.

Per serving (1 fajita)

• Calories 220
• Protein 14 g
• Carbohydrates 23 g
• Fibre 2.1 g
• Total fat 7.5 g
• Saturated fat 2.5 g
• Cholesterol 29 mg
• Sodium 340 mg

Prep time: 20 minutes

Cook time: 20 minutes

Grilled two-cheese sandwich with tomatoes (serves 4)

Another classic recipe for kids. Traditional grilled cheese is soaked with butter and oil and loaded with excess cheese. Instead, I use flavorful cheeses and lightly coat the bread with cooking spray.

Ingredients:

• 2 oz aged light cheddar cheese, thinly sliced
• 1 oz light mozzarella cheese, thinly sliced
• 4 slices plum tomato
• 4 slices whole wheat bread

1. Divide the cheddar and mozzarella between 2 slices of bread. Top with the sliced tomatoes. Cover with the remaining 2 slices of bread. Lightly coat both sides of each sand¬wich with cooking spray.

2. Lightly coat a nonstick skillet with cooking spray and place over medium heat. Grill the sandwiches for about 4 minutes per side, being careful not to burn them.

Per serving (1/2 sandwich)

• Calories 128
• Protein 9 g
• Carbohydrates 14 g
• Fibre 2.2 g
• Total fat 4.8 g
• Saturated fat 2.4 g
• Cholesterol 11 mg
• Sodium 285 mg

Prep time: 10 minutes

Cook time: 8 minutes

Prepare sandwiches early in the day but grill just before serving.

Nutrition Watch:

A regular grilled cheese sandwich made with processed cheese will add 400 calories, 30 g of fat and 77 mg of cholesterol to your child's day Make your own by using nonprocessed cheese, and make sure they're getting a healthy dose of protein.

Mac n' cheese (serves 4)

Please forget the boxed versions. They can stay on your shelves for years! Making your own macaroni and cheese is so delicious and nutritious. Add some sautéed vegetables or diced boneless chicken breast to boost the nutrition.

Ingredients:

• 8 oz dried macaroni shells
• 3/4 cup chicken (or vegetable) stock
• 1 cup canned evaporated milk (2%)
• 2 Tbsp all-purpose flour
• pinch of salt and pepper
• 3 Tbsp grated Parmesan cheese
• 3/4 cup shredded cheddar cheese

1. Bring a large pot of water to a boil and add the macaroni. Boil until just tender, about 10 minutes. Drain and place in a serving bowl.

2. Meanwhile, in a small saucepan, add the stock, milk and flour. Whisk until the flour is dissolved. Bring to a slow boil, then turn the heat down and simmer for 3 minutes or until slightly thickened. Add the salt and pepper, the Parmesan and three-quarters of the cheddar cheese. Cook for 1 minute.

3. Pour over the macaroni, mix well and garnish with the remaining cheddar.

Per serving

• Calories 368
• Protein 18 g
• Carbohydrates 53 g
• Fibre 1.9 g
• Total fat 8.9 g
• Saturated fat 5.4 g
• Cholesterol 30 mg
• Sodium 386 mg

Prep time: 5 minutes

Cook time: 15 minutes

Prepare the dish a day in advance, but bake just before serving.

Nutrition Watch:

Kraft macaroni and cheese has close to 1,000 mg of sodium in only a quarter of the package. The cheese is also processed. Excess sodium is unhealthy for children and sets the stage for high blood pressure.

Tuna cheddar melt (serves 4)

Good quality tuna salad with melted cheddar over an English muffin is a treat for those children who love tuna. Let the kids get involved in the preparation. Make sure you buy tuna packed in water, not oil, to save unnecessary calories and fat.

Ingredients:

• 1 can (6 oz) flaked white tuna (packed in water), drained
• 1/4 cup finely diced celery
• 1/4 cup finely diced red bell pepper
• 2 Tbsp finely diced green onions
• 2 Tbsp light mayonnaise
• 1 Tbsp low-fat sour cream
• 1 1/2 tsp lemon juice
• pinch of salt and pepper
• 2 whole wheat English muffins, sliced in half and toasted
• 1/3 cup shredded cheddar cheese

1. Preheat the oven to broil. Line a baking sheet with foil.

2. In a small bowl, combine the tuna, celery, red pepper, green onions, mayonnaise, sour cream, lemon juice and salt and pepper until mixed.

3. Divide the filling over the English muffin halves and place on the baking sheet. Sprinkle with the cheese. Broil for 1 to 2 minutes or until the cheese is melted.

Per serving

• Calories 164
• Protein 13 g
• Carbohydrates 16 g
• Fibre 2.7 g
• Total fat 6 g
• Saturated fat 1.5 g
• Cholesterol 21 mg
• Sodium 525 mg

Prep time: 10 minutes

Cook time: 1 minute

Prepare the tuna salad up to a day in advance and refrigerate.

Nutrition Watch:

Your children don't need the extra calories and fat from tuna that's packed in oil, so simply use tuna packed in water. White tuna packed in water is only 130 calories and 0.9 g fat per 4 oz can. Compare it with tuna packed in oil, which has 224 calories and 9 g of fat!

Chicken parmesan (serves 4)

This is a real comfort meal for the whole family. Breaded chicken breast covered with mozzarella and baked with tomato sauce is simple to prepare and delicious. Complete the meal with a soup or large salad.

• 1 egg
• 1 Tbsp water (or low-fat milk)
• 1/3 cup seasoned dry breadcrumbs
• 1 Tbsp grated Parmesan cheese (optional)
• 1 lb skinless boneless chicken breasts (about 4 breasts)
• 2 tsp vegetable oil
• 1 cup tomato sauce (see page 334) (or store-bought spaghetti sauce)
• 1/2 cup shredded mozzarella cheese
• 2 Tbsp chopped fresh basil or parsley

1. Preheat the oven to 400°F. Lightly coat an 8-inch-square baking dish with cooking spray.

2. In a bowl, mix the egg and water. In another bowl, combine the breadcrumbs and Parmesan cheese, if using.

3. Dip the chicken breasts in the egg mixture, then the breadcrumb mixture.

4. Lightly coat a large, nonstick skillet with cooking spray and place over medium-high heat. Add oil and sauté the chicken breasts for 2 minutes per side or just until browned.

5. Add half the tomato sauce to the baking dish. Place the chicken over the sauce, then pour the remaining tomato sauce over the chicken and sprinkle with the mozzarella cheese. Bake for 15 minutes or until the chicken is cooked through. Garnish with the basil or parsley.

Per serving

• Calories 258
• Protein 31 g
• Carbohydrates 12 g
• Fibre 1 g
• Total fat 9 g
• Saturated fat 2.9 g
• Cholesterol 125 mg
• Sodium 248 mg

Prep time: 10 minutes

Cook time: 20 minutes

Prepare up to a day in advance. Bake just before serving.

Nutrition Watch:

Parmesan cheese is very high in calcium, which is good for your children's growing bones. But it's also high in saturated fat, so use it in moderation.