Healthy Dinner

One way that you can help your children to be healthy is to encourage them to eat healthy things. Here is a suggestion for a good healthy family dinner.


Marmalade Chicken

Nutritional Information
(per serving)

Calories 213
Total Fat 8g
Saturated Fat 1g
Cholesterol 68mg
Sodium 246mg
Total Carbohydrate 10g
Dietary Fiber --
Sugars --
Protein 27g
Calcium --

Ken Burris
Serves: 4 Edit
Yields: 4 servings
Total Time: 20 min
Prep Time: 20 min

Ingredients
U.S. Metric Conversion chart
1 cup(s) reduced-sodium chicken broth
2 tablespoon(s) red-wine vinegar
2 tablespoon(s) orange marmalade
1 teaspoon(s) Dijon mustard
1 teaspoon(s) cornstarch
1 pound(s) chicken tenders (see Tips & Techniques)
1/2 teaspoon(s) kosher salt
1/4 teaspoon(s) freshly ground pepper
6 teaspoon(s) extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon(s) freshly grated orange zest
Directions

Whisk broth, vinegar, marmalade, mustard, and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Carb Servings: 1/2 other carbohydrate, 3 1/2 very lean meat. Carbohydrate Servings: 1/2

Family Activity

A fun family activity is a bike ride. Each member of the family can have their own bike or you can have bike attachments for kids that are too small. This is a low stress activity that kids love doing, and that parents can help and encourage them to do.