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October 28, 2009
Dinner in a Flash
  Rosanne’s One-hour Jambalaya

2 fully cooked chicken sausages, sliced (I slice mine while still frozen)

1/2 pound peeled, cleaned cooked shrimp (can remove tails, and cut in half if desired)

One whole, boneless, skinless chicken breast, cubed

1 bell pepper, chopped (about a cup)

1 medium onion, chopped

2 garlic cloves, pressed or minced

1 can (14- oz) okra, drained (if desired)

1 cups uncooked rice (regular or brown)

2 cups Low sodium chicken broth

2 teaspoons olive oil

spices- red pepper, fresh parsley, paprika, thyme, black ground pepper, in the amounts you prefer

 

Heat oil in large nonstick skillet (with lid). Add chicken, onion, garlic, and peppers; season with salt and pepper and sauté for 5 minutes. Add spices to pan (I use about 1/4 teaspoon red pepper, several grind turns of black pepper, a half teaspoon of paprika), stir. Add rice to pan, stir, one minute. Add broth to pan, bring to boil. Reduce heat, cover and simmer until liquid is nearly absorbed, about 20 minutes. Stir in okra and shrimp, heat 2 more minutes. Stir in fresh chopped parsely. Four Servings.

 

 


October 28, 2009
Snacks for School-Age Children
Use Common Sense When Planning School Treats

Halloween is the beginning of the holiday season in schools across the country. Think carefully when sending treats to school for your child’s classroom. You don’t have to tell students “it’s healthy”; focus on “It’s yummy” instead.

 

Homemade, unprocessed treats can be so much healthier, not only for your body, but the environment. But some schools are posing new regulations that insist on packacked-only treats. If so, consider these easy to find ideas:

  • Small bags of pretzels
  • Individually wrapped popcorn balls
  • 4-ounce applesauce
  • Individual animal crackers
  • Granola bars
  • Sandwich crackers
  • Part-skim mozzarella sticks
  • Dried fruit- raisins, apples, trail mix

 

In addition, serve low fat milk to go along with treats. Many children and teenagers do not get adequate sources of calcium in their diet. Some are inappropriately drinking soda pop with meals. Offering chocolate milk with whole mini bagels is a great treat that children will enjoy. Offer fruit-flavored cream cheese to go along with the mini bagels. Nutritious, delicious, and easy clean up! You can provide fruit juice as well, as it can balance out a treat and serve as a fruit serving. Portion is important. Serve in small five to seven ounce cups along with a small treat. Balance sweet, high fat treats with healthier choices. It’s perfectly fine to offer two mini donuts per child, along with orange wedges and low fat milk; or apple cider with graham crackers and sliced apples.



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