Cooking Recipes Articel

A study at Harvard Medical School showed that children who ate dinner more often with their families had diets of better nutritional quality than those who seldom had family meals. Children who often ate with their families were more likely to eat enough fruits and vegetables and to get more of the vitamins
minerals and fiber they need. Regular family diners were also more likely to eat less saturated fat and trans-fatty acids and less likely to eat fried foods and drink soda.

If you want to teach your children good eating habits
it's simple to make a meal that's nutritious and appealing to their palates. Start with cooked rice
add veggies and stir fry. Then pour on kid-friendly
nutrient-dense eggs and scramble. If you like
you can add soy or teriyaki sauce or even mayo or bottled salad dressing to the eggs and top the scrambled skillet supper with chopped fresh chives. The next time you want a good meal in a hurry
make omelets or a family-sized frittata with your family's favorite flavoring ingredients or even leftovers
perhaps dribs and drabs of deli meats
veggies and cheese.

For another quick-and-easy dinner
Cheesy Pasta
Veggie & Egg Skillet Meal starts with quick-cooking pasta and a medley of colorful vegetables. It's nipped with your choice of tarragon or marjoram and gooey with cottage cheese. For high-quality protein
simply use a spoon to make indentations in the mixture and gently break eggs into the indentations. Cover the skillet and cook until the eggs are done. That's all. Supper's on!

Including foods from the grain
vegetable
milk and meat/meat alternates groups of the Pyramid
this easy-to-assemble combo is high in essential nutrients. You need only cheese and fresh fruit to round out a well-balanced menu starring this hearty meal-in-one.

CHEESY PASTA
VEGGIE & EGG SKILLET MEAL

4 servings


1 package (7 oz.) small shell pasta (conchiglie)

Cooking spray

2 cups low-fat (1 or 2%) cottage cheese

1 teaspoon tarragon or marjoram leaves
crushed

2 cups fresh steamed or thawed frozen broccoli
cauliflower and carrot vegetable blend (about 9 oz.)

4 eggs


Cook pasta according to package directions. Drain thoroughly. Meanwhile
evenly coat 10-inch non-stick omelet pan or skillet with spray. Add drained pasta. Stir in cheese and tarragon until pasta is evenly coated with cheese. Add steamed or thawed vegetables. Stir until evenly coated with cheese. Cook over medium heat
stirring occasionally
until heated through and mixture begins to sizzle
about 5 to 10 minutes. With back of spoon
gently make 4 indentations in pasta mixture. Break and slip an egg into each indentation. Cover and cook until whites are completely set and yolks begin to thicken but are not hard
about 5 to 7 minutes.

Nutrition information for 1 serving of 1/4 recipe using 1% cottage cheese and tarragon: 362 calories
7
gm total fat
217
mg cholesterol
544
mg sodium
382
mg potassium
45
gm carbohydrate
28
gm protein and 10% or more of the RDI for vitamins A
B12 and C
niacin
riboflavin
thiamin
iron
calcium
phosphorus
zinc
dietary fiber.