It’s not always easy to get kids to eat veggies, but my 3 year old loves chicken soup.
Here’s my quick and easy recipe:
- 1 boneless, skinless chicken breast
- 1 box low-sodium chicken broth
- 1 bay leaf
- 1 white onion
- 3-4 stalks celery
- 1 large handful baby carrots
- any other veggies you want to add
- 1/3 cup quinoa or any other pasta, rice, or grain that you like
- lemon juice, herbs, salt, pepper to taste
Place the chicken breast, bay leaf, and broth in a large pot.
Turn on the stove to the medium-high setting, allowing the pot to boil.
Chop the vegetables to your desired size and add them to the pot (I like my soup chunky).
Add any pasta, rice, or grain that you like.
Turn the chicken over once the bottom is white.
Cover the pot, and cook the chicken through.
Once the chicken is cooked, it will be easy to break it apart. Shred the chicken into chunks.
Add any flavor ingredients that you like (lemon juice, herbs, etc.).
Cover, and allow the soup to simmer.
The longer the soup cooks the better the flavor. Add water when needed.
Yields at least 4 generous portions. Enjoy!
“Get Your Plate in Shape” is this year’s theme for National Nutrition Month!
This commemorative month was created in 1980 by the Academy of Nutrition and Dietetics to stress “the importance of making informed food choices and developing sound eating and physical activity habits.” March 14, 2012 is also Registered Dietician Day.
A plate is divided into four sections: fruits, vegetables, grains and proteins, plus a separate glass for dairy. This representation is to assist individuals with visualizing how to incorporate the Dietary Guidelines for their own meals. For more information and resources about National Nutrition Month check out www.eatright.org.
Carrots and kids do not usually go together, but this recipe mixes two of Carina’s favorite foods with the not-so-desireable vegetable: pineapples and raisins. When Carina first tasted these, she yelled out, “Yum!” and proceeded to eat almost two whole muffins in one sitting!!
(This is Carina enjoying a carrot muffin!)
These muffins are moist and a little sweet. The almonds on top give them some crunch.
I should note that I did not spend tons of time slicing up fresh pineapple or grating carrots. The pineapple from the can worked great, if not better than fresh, and I used baby carrots in my food processor.
This Oster food processor, by the way, is fantastic – it is actually an attachment to my blender base.
I was able to make 20 muffins with this recipe, which, from my calculation, came out to about 140 calories per muffin. I froze the extras for snacking in the future.
Adapted from Food.com:
1 ½ cups all-purpose flour
1/4 cup sugar
1/4 cup dark brown sugar
1 ½ teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon salt
2/3 cup vegetable oil
1 teaspoon vanilla
1/2 cup applesauce
1/4 cup raisins
1 cup grated carrot
1 cup drained crushed pineapple (from a can)
handful sliced almonds (optional topping)
- In a large bowl, combine flour, sugars, baking powder, baking soda, cinnamon, and salt.
- In a medium bowl, whisk the eggs, then whisk in the vegetable oil, vanilla extract, and applesauce.
- Fold the wet ingredients into the dry ingredients just until combined. Stir in the raisins, carrots, and pineapple just until evenly moist.
- Use a 1/4-cup measuring cup to divide the batter into the lined muffin pan. Place some sliced almonds on top of each.
- Bake at 350 degrees for about 20 minutes, until golden and a toothpick inserted in the centers comes out clean. Take the muffins out of the pans and cool on a rack.
My blender and food processor attachment:
Oster 16-Speed Blender with Glass Jar