Kidz Kitchen Recipe Pack
Even if you didn’t make it to South Beach to see Rach at the Kidz Kitchen, you can download the recipes she made and take them with you.
Pretzel-Crusted Chicken Breasts with Cheddar Mustard Sauce
Ingredients and supplies:
• 4 gallon-size plastic food storage bags
• 4 small, boneless, skinless chicken breasts
• 1 5-ounce bag of salted pretzels, any shape, regular or whole wheat
• 1 tablespoon fresh thyme leaves, chopped
Salt and freshly ground black pepper
• 2 eggs
• Vegetable oil, for frying
• 2 tablespoons butter
• 2 tablespoons flour
• 2 cups milk
• 3/4 pound, about 2 1/2 cups, sharp yellow cheddar cheese, shredded
• 2 heaping tablespoons spicy brown mustard
• 1/4 cup flat leaf parsley leaves, a generous handful, chopped
• 1/4 small yellow onion, finely chopped, optional
• 1 large sour dill pickle, finely chopped
• 1 lemon, cut into wedges, optional
Preheat a large non-stick skillet with a 1/4-inch of vegetable oil over medium-high heat.
Sprinkle a little water into four medium food storage baggies. Place 1 chicken breast in each bag and seal it up, pushing out excess air. Use the bottom of a heavy pot or pan and pound each breast until flat, just shy of busting out of the bag. Repeat with the other 3 chicken breasts.
Place the pretzels in a food processor or blender and grind until fine. Transfer the ground pretzels to a shallow dish, add the thyme and some salt and pepper. Crack and beat 2 eggs in a second shallow dish with a splash of water. One at a time, coat each chicken breast in the egg and then the ground pretzels. Add the pretzel-coated chicken breast to the hot oil. Cook in a single layer, in 2 batches if necessary, about 3 or 4 minutes on each side, until the juices run clear and breading is evenly browned.
While the chicken is frying, in a medium saucepot over medium heat, melt the butter and add the flour to it. Cook flour and butter for 1 minute and then whisk in the milk. When the milk comes to a bubble, stir in the cheese and mustard with a wooden spoon. Season with a little salt and pepper, and remove cheese sauce from the heat.
Transfer the fried pretzel-crusted chicken breast to a serving plate, drizzle with the mustard cheddar sauce, then sprinkle with a little parsley, finely chopped onion and sour dill pickle. Serve lemon wedges alongside.
BBQ Turkey Sloppy Joes
• 1 tablespoon EVOO (extra virgin olive oil), once around the pan
• 1 1/3 pounds ground all-white meat turkey
• 1 tablespoon grill seasoning, such as McCormick s Montreal Steak Seasoning
• 1 medium red onion, chopped
• 1 small red bell pepper, seeded and chopped
• 3 tablespoons red wine vinegar
• 3 tablespoons dark brown sugar
• 1 tablespoon Worcestershire sauce
• 1 (14-ounce) can tomato sauce
• 1 tablespoon hot sauce
• 4 slider buns, split
• 3 to 4 dill pickles, chopped
• 1 carrot, peeled and cut into sticks
• 1 celery stalk, cut into sticks
Heat the EVOO in a large nonstick skillet over medium-high heat. Add the ground turkey and use the back of a wooden spoon or spatula to break up the turkey into crumbles so it can brown evenly. Stir in the grill seasoning. Once the turkey begins to brown, 3 to 4 minutes, add the onions and bell peppers and cook for 5 to 6 minutes, until the vegetables begin to soften. In a bowl, combine the vinegar, brown sugar, Worcestershire, tomato sauce, and hot sauce. Stir the barbecue sauce into the turkey mixture. Reduce the heat to a simmer and let the mixture bubble for another 5 minutes.
Using a large spoon or ice cream scoop, pile the sloppy turkey onto toasted bun bottoms, then top with chopped pickles and the bun tops. Serve with veggie sticks.
Heck of a Jicama salad
• ½ bulb jicama root, peeled and sliced into thick matchsticks
• Juice of 2 limes
• 1/4 cup honey
• 2 tbsp finely chopped cilantro (a handful of leaves)
• ½ teaspoon cumin (eyeball it in the palm of your hand)
• 3 tbsp evoo (eyeball it)
• Fresh black pepper, to taste
Add the lime juice, honey, cilantro and cumin to a small bowl. Whisk together and stream in the EVOO in a slow stream. Pour dressing over jicama and season with salt and pepper.
French Toast Cups with Fresh Fruit
• Nonstick cooking spray
• 3 eggs
• 1 tablespoon (a splash) milk, (eyeball it)
• 2 teaspoons (about half a palmful) cinnamon
• Dash of vanilla extract, optional
• Dash of fresh nutmeg, optional
• 6 slices whole grain sandwich bread
• 1 pint fresh berries such as strawberries, blueberries, blackberries or raspberries
• 1 cup Greek yogurt, regular or low-fat
• Maple Syrup or Honey, to drizzle over
Preheat oven to 375ºF.
Spray the inside of each cup of a 6-cup muffin tin with nonstick cooking spray and set aside.
In a medium-size mixing bowl, whisk together the eggs, milk, cinnamon, vanilla and nutmeg. Cut a slit in the corner of each slice of bread from the middle of the slice to the edge.
Dip each slice of bread in the egg mixture then lightly press it into a cup of the muffin tin, overlapping the pieces where you cut the slit to make it fit into the cup without tearing. Bake the French toast cups for 12-14 minutes, until they’re light golden brown.
Allow the cups to cool slightly in the muffin tin before removing them. To serve, arrange the cups on a platter, fill each one with fresh fruit and a dollop of yopgurt. Drizzle with maple syrup or honey.