Chicken Quesadillas

March 12, 2015 in Lunch


  • 1 large, boneless, skinless chicken breast or 2-3 chicken tenders
  • 1/3 cup shredded cheddar cheese1/3 cup salsa
  • 2 small whole wheat tortillas

If the chicken is not already cooked, bring a medium saucepan of water to a boil. Add the chicken and simmer over medium-low heat for 10 minutes. Drain the chicken, cool slightly and shred into small pieces. Alternatively, you can grill 2-3 chicken tenders in a sauté pan or stove top grill. Shred into small pieces. Combine the chicken, cheese and salsa in a medium bowl.

Lay a tortilla on a clean surface and spoon in one half of the filling. Fold over and press closed. Ask an adult to help you turn on the stove to medium heat. Place the quesadilla in a frying pan or on a stove top grill and cook until golden brown on the bottom. Flip over and cook the second side. Repeat with remaining tortilla and filling. Serves 2.

Serve with sautéed garden vegetables such as zucchini, green beans, carrots or kale.


Skills: cooking & shredding chicken, working with a hot stove

Equipment: mixing bowl, stove top grill or large frying pan

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Yogurt Parfaits

March 11, 2015 in Breakfast, Uncategorized


  •  1 cup chopped banana, or other fruit of your choice
  • ½ cup sliced strawberries, or other fruit of your choice
  • ½ cup granola
  • 2 cups low fat plain yogurt


Put all the fruit into a bowl and mix very gently. Spoon a tablespoon of fruit into each glass. Then spoon in a tablespoon of yogurt. Then spoon in a teaspoon of granola. Repeat these layers until all the ingredients have been used. Eat immediately. Serves 4.

NutritionInfo_YogurtParfaitsSkills: spooning, stirring

Equipment: 4 glasses, tablespoon, teaspoon, bowl

Source: Adapted from and used courtesy of HIPPY, USA

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Roasted Kale aka Kale Chips

August 26, 2016 in Guide to Good Health & Super Foods, Snacks


  • Far more kale than you think you need! (it shrinks a lot)
  • oil
  • Spices


Start with far more kale than you think you need. It shrinks a lot. 8 ounces makes about two generous servings. Prep the kale by stripping out the larger stems and tearing the larger leaves into smaller pieces. Wash and dry thoroughly. Toss the kale into a large bowl and set aside.

Now is the time to impart a little flavor. Kale shrinks a lot. Don’t be too heavy-handed with the seasoning, but do be creative! Start with 1 or 2 tablespoons of your preferred oil. In 1/8 and 1/4 teaspoon increments, add any spices you like. Try sea salt and apple cider vinegar. Nutritional yeast and parmesan. Black pepper and lemon juice. Curry, garlic powder, and flaked red pepper. The possibilities are nearly endless! Don’t be afraid to branch out into the non-powdered ingredients either. Cut back on the oil and substitute nut butter, barbecue sauce, or a dash of sriracha. There is no wrong move here.

Whisk your oil and spices together, and drizzle over the kale. Massage the kale until the leaves are a bit softened and the oil is evenly distributed. Spread leaves as thinly as possible on a baking sheet. The thinner the layer, the more evenly it will cook.

Bake at 300F until crispy. Cooking time will be heavily dependent on how densely your kale is packed. Check every 5 minutes, stirring things around if needed. Your finished kale should be dry, crisp, a little bit brown, and absolutely delicious!

Skills: knowing when it is done

Equipment: bowl, baking sheet

Source: Adapted from recipe submitted by Rebecca Wild, Arkansas Local Food Network


Chinese Chicken Noodle Pancakes

August 26, 2016 in Supper, Uncategorized

*recipe yields 4 pancakes


  • 2 oz fine Asian rice noodles or 1 pkg ramen noodles
  • 3 eggs
  • 1/4 cup flour
  • 1  6 1/2 oz cooked boneless chicken breast, cut into slivers or diced (or 1-10 oz canned chicken breast)
  • 1/2 cup fresh corn kernels, frozen ok
  • 1/4 cup chopped fresh cilantro
  • 2 t reduced sodium soy sauce
  • Peanut or vegetable oil for brushing pan

Sauce ingredients:

  • 2 T plum sauce
  • 2 t reduced sodium soy sauce


You will need a non-stick stove top grill or large non-stick frying pan for this recipe. If it is not already cooked, the chicken breast can be brushed with oil and grilled on the stove top until cooked through.

Combine the plum sauce and 2 t soy sauce in a small bowl. Microwave 10 or 15 seconds just to warm and set aside.

Soak the noodles in boiling water for 5 minutes or until soft. Drain, cool, chop into small pieces. In a large bowl, beat the eggs, then fold in the flour, followed by the noodles, chicken, corn, cilantro and soy sauce.

Heat the pan or grill to high and brush with oil. Pour in ¼ of the mixture and cook until browned underneath and set on top. Turn and brush with plum/soy sauce mixture. Cook until browned underneath. Transfer to a plate and keep in 170 degree oven while making the rest. Serve hot with any remaining sauce spooned over.

Source: Adapted from Fresh & Healthy by Sally James