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Spicy Black Bean Chili “Cooking Thin with Chef Kathleen” Kathleen Daelemans 4-6 Servings ½ pound black beans, soaked overnight, or two 19-ounce cans black beans, rinsed and drained 3 C. water, Vegetable Stock (pg. 96), Chicken Stock (pg. 95), or canned broth 1 carrot, peeled and quartered 1 stalk celery, quartered ½ large onion, cut in half 1 bay leaf 1 pinch red pepper flakes FOR THE CHILI 1 C. finely diced sweet onion 1 tsp. hot chili powder ½ tsp. ground cumin 1/8 tsp. ground cayenne ¼ tsp. salt PREPARE DRIED BEANS: Place beans in a 3-quart soup pot with water or stock, carrot, celery, onion, bay leaf, and red pepper flakes. Bring to a boil and immediately reduce to a steady simmer. Cook until beans are tender yet firm and still holding their shape, 25 to 35 minutes. Remove from heat and cool in their liquid. Don’t overcook. PREPARE CHILI: While beans are cooking, in a large pot place diced onion and olive oil and cook, covered tightly, stirring occasionally, over medium- low heat until translucent and completely cooked through, 10 to 12 minutes. Be careful not to burn onions-add a teaspoon or two of water if needed. DRAIN beans in a colander, discarding cooking liquid. Remove and discard the vegetables from beans and transfer beans to pot with cooked onions. Add tomatoes with juice, chili powder, cumin, cayenne, and salt. Simmer chili over medium heat for 10 to 20 minutes, or until flavors are well combined. This is better served the next day but I can never wait that long. ***I often add chicken and or brown rice to this to bolster the protein and or carbohydrate on weeks when my workouts are a little harder. Easy Pizza Dough “Cooking Thin with Chef Kathleen” Kathleen Daelemans Two 12-Iinch Thick-Crusted Pizzas or Four 10-Inch Thin-Crusted Pizzas; 6-8 servings 3 ½ C. unbleached flour 2 packages active dry yeast 1 teaspoon course-grained salt ½ teaspoon sugar 1 ½ C. lukewarm water ½ teaspoon olive oil Cornmeal for dusting pizza peel/pan or cookie sheet Place four, yeast, salt, and sugar in a mixer fitted with a dough hook. While mixer is running, gradually add water; knead on low speed until dough is firm and smooth, about 10 minutes. Turn mixer off. Turn mixer off. Pour oil down side of bowl. Turn mixer on low once more for 15 seconds to coat inside of bowl and all surfaces of dough with the oil. Alternatively, using a food processor fitted with a metal blade: Place flour, yeast, salt, and sugar in bowl of a food processor and pulse to blend. Pour water through feed tube with machine running. Process until dough forms a ball. Place in oiled bowl. By hand: In large bowl, whisk together flour, yeast, salt, and sugar. Stir in water until dough begins to form. Knead dough on a floured surface until smooth, about 10 minutes. Place in oiled bowl. Cover bowl with plastic wrap or towel. Let dough rise in a warm spot until doubled in bulk, about 2 hours. My variation on the ingredients is to substitute 2-2 ½ C. of the unbleached flour for whole wheat flour. So use 2 C. of whole wheat flour and 1 ½ C. of unbleached flour. This gives you more fiber and nutrients. For the sauce I either use Ragu’ Homemade Pizza Sauce that comes in a little 14oz jar and can be used for 2-3 pizzas, or I use a jar/can of tomato sauce mixed with the “Pizza Spice Blend” from the Community Mercantile’s bulk spice section. This keeps well in a cold refrigerator for a week or in the freezer. Mac and Cheese From EatingWell.com Our mac-and-cheese makeover wins raves of approval, having all the comfort and great taste of its predecessors with a substantially more healthful profile. It uses whole-wheat pasta and includes a colorful layer of spinach. It's also a winner for make-ahead convenience. Nutritional Information (per serving) Calories 503 Total Fat 17g Saturated Fat 9g Cholesterol 54mg Sodium 935mg Total Carbohydrate 60g Dietary Fiber -- Sugars -- Protein 31g Calcium -- Serves: 4 Total Time: 55 min Ingredients 3 tablespoon(s) plain dry breadcrumbs 1 teaspoon(s) extra-virgin olive oil 1/4 teaspoon(s) paprika 1 frozen spinach 1 3/4 cup(s) 1% milk, divided 3 tablespoon(s) all-purpose flour 2 cup(s) grated extra-sharp Cheddar cheese (6 ounces) 1 cup(s) low-fat (1%) cottage cheese 1/8 teaspoon(s) ground nutmeg 1/2 teaspoon(s) salt, or to taste Freshly ground pepper , to taste 8 ounce(s) whole-wheat elbow macaroni, or penne ------------------------------------------------------------------------------ -- Directions Put a large pot of lightly salted water on to boil. Preheat oven to 450°F. Coat an 8-inch square (2-quart) baking dish with cooking spray. Mix breadcrumbs, oil and paprika in a small bowl. Cook spinach according to package directions. Drain and refresh under cold water; press out excess moisture. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture. Bake the casserole until bubbly and golden, 25 to 30 minutes. Almond-Crusted Chicken Fingers From EatingWell.com Rather than a heavy coating, these chicken fingers are lightly covered in a spicy ground almond and whole-wheat flour mixture that'll have the kids forgetting about fast food and begging for this dinnertime treat. Nutritional Information (per serving) Calories 147 Total Fat 4g Saturated Fat 1g Cholesterol 49mg Sodium 214mg Total Carbohydrate 4g Dietary Fiber -- Sugars -- Protein 21g Calcium -- Serves: 4 Total Time: 40 min Ingredients Canola oil cooking spray 1/2 cup(s) sliced almonds 1/4 cup(s) whole-wheat flour 1 1/2 teaspoon(s) paprika 1/2 teaspoon(s) garlic powder 1/2 teaspoon(s) dry mustard 1/4 teaspoon(s) salt 1/8 teaspoon(s) freshly ground pepper 1 1/2 teaspoon(s) extra-virgin olive oil 4 egg whites (see Ingredient note) 1 pound(s) chicken tenders ------------------------------------------------------------------------------ -- Directions Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes. Chipotle Smashed Sweet Potatoes Prep Time: 10 min Inactive Prep Time: hr min Cook Time: 30 min Level: Easy Serves: 4 servings 2 large sweet potatoes, peeled and cubed 2 tablespoons unsalted butter 1 whole canned chipotle pepper in adobo sauce, chopped 1 teaspoon adobo sauce from can of peppers 1/2 teaspoon salt Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Add butter to potatoes and mash with potato masher. Add peppers, sauce, and salt and continue mashing to combine. Serve immediately. Printed from FoodNetwork.com on 11/15/2008 © 2008 Scripps Networks, LLC. All Rights Reserved Advertisement will not be printed Granola Bars Recipe courtesy Alton Brown, 2005 Show: Good Eats Episode: Power Trip 8 ounces old-fashioned rolled oats, approximately 2 cups 1 1/2 ounces raw sunflower seeds, approximately 1/2 cup 3 ounces sliced almonds, approximately 1 cup 1 1/2 ounces wheat germ, approximately 1/2 cup 6 ounces honey, approximately 1/2 cup 1 3/4 ounces dark brown sugar, approximately 1/4 cup packed 1-ounce unsalted butter, plus extra for pan 2 teaspoons vanilla extract 1/2 teaspoon kosher salt 6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or blueberries Butter a 9 by 9-inch glass baking dish and set aside. Preheat the oven to 350 degrees F. Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally. In the meantime, combine the honey, brown sugar, butter, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved. Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week. ***The students thought the sunflower shells should be left out. They liked the flavor, but the extra chewing didn't bode well with reviews on our taste testing! Based on 16 squares in a 9x9 Calories: 193 Carbohydrates: 30.52 g Protein: 4.5 g Fat: 6.8 g Fiber: 3.66 g Sodium: 61.28 Zesty Ginger-Tomato Chicken Ingredients 2-1/2 to 3 pounds skinless chicken drumsticks and/or thighs 2 14-1/2-ounce cans diced tomatoes 2 tablespoons quick-cooking tapioca 1 tablespoon grated fresh ginger 1 tablespoon snipped fresh cilantro or parsley 4 cloves garlic, minced 1/2 teaspoon crushed red pepper 1/2 teaspoon salt 3 cups hot cooked quinoa or brown rice Directions 1. Place chicken in a 3-1/2- or 4-quart slow cooker. Drain one can of the tomatoes. In a medium bowl, combine drained and undrained tomatoes, the tapioca, ginger, the 1 tablespoon cilantro, the garlic, crushed red pepper, and salt. Pour over chicken in slow cooker. 2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. 3. Skim off fat. Serve in shallow bowls. Serve with hot cooked quinoa. If desired, sprinkle with additional cilantro. Makes 6 servings. Spinach, Chicken, and Wild Rice Soup Ingredients 3 cups water 1 14--ounce can reduced-sodium chicken broth 1 10-3/4-ounce can reduced-fat and reduced-sodium condensed cream of chicken soup 2/3 cup uncooked wild rice, rinsed and drained 1/2 teaspoon dried thyme, crushed 1/4 teaspoon ground black pepper 3 cups chopped cooked chicken or turkey (about 1 pound) 2 cups shredded fresh spinach Directions 1. In a 3-1/2- or 4-quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, and pepper. 2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. 3. To serve, stir in chicken and spinach. Makes 6 (1-1/2-cup) servings. ----------------------------------------------------------------------------- --- Original Article:http://www.mayoclinic.com/health/healthy-recipes/NU00301 ----------------------------------------------------------------------------- --- Recipe: Black bean burgers with chipotle ketchup Dietitian's tip: These black bean burgers may be prepared ahead of time and frozen. They're higher in fiber and lower in saturated fat and cholesterol, so they make an excellent stand-in for regular hamburgers. SERVES 6 Ingredients 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained 3 cups water 1 bay leaf 2 plum (Roma) tomatoes, peeled and seeded then diced 1 yellow onion, chopped 4 cloves garlic, minced 1 tablespoon tomato paste 1 tablespoon wine vinegar 1 chipotle chili in adobo sauce, minced 1 3/4 teaspoons ground cumin 1 teaspoon salt 1 1/2 tablespoons canola oil 1/2 red bell pepper (capsicum), seeded and chopped 1/2 cup cooked brown rice 1/4 cup chopped pecans 1 green (spring) onion, thinly sliced 1 egg, lightly beaten 3/4 cup fresh whole-grain bread crumbs 6 whole-grain hamburger buns 6 slices tomato 6 slices red onion 3 bibb lettuce leaves, halved Directions In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf. While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool. In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside. In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick. In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup. Nutritional Analysis (per serving) Serving size: 1 prepared burger Calories 389 Monounsaturated fat 5 g Protein 16 g Cholesterol 35 mg Carbohydrate 59 g Sodium 791 mg Total fat 11 g Fiber 15 g Saturated fat 1 g Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award. By Mayo Clinic Staff Jan 3, 2006 © 1998-2007 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. NU00301 Nancy Clark's Sports Nutrition Guidebook p.412 HOMEMADE SPORTS DRINK For a low-cost fluid replacer that has a nutritional profile similar to the more expensive commercial sports drinks, try this simple recipe. Yield: 1 quart 4 tablespoons sugar 1/4 teaspoon salt 1/4 cup boiling water 1/4 cup orange juice (not concentrate) or 2 tablespoons lemon juice 3&3/4cups cold water 1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water. 2. Add the juice and the remaining water; chill. 3. Quench that thirst! Nutrition Information: Total calories: 200 Calories per 8 ounces: 50 NUTRIENTS % Grams Carbohydrate 100 12 Sodium 110 mg Potassium 30 SWEET POTATO SOUP 6 lg. sweet potatoes 2 sm. containers plain yogurt 1 can chicken broth 1 tsp. nutmeg 1 lg. white onion 3 tbsp. butter/canola oil 1 shot glass sherry Cook sweet potatoes, either in oven or microwave. Scoop sweet potato meat of each potato and place in food processor. Turn into puree; add chicken broth and yogurt to mixture. Separately sauté chopped onion in butter until clear. Add sweet potato mix and onion in large pot and heat until bubbles form on side. Then simmer for about 20 minutes. Add sherry and nutmeg and simmer for another 15 minutes. Serve warm and in small quantities; it is very rich and even sweet potato haters will love this soup. Lemony Pasta With Chicken And Spinach Health magazine, April 2005 High in iron (4mg) and chromium (27 micrograms, or mcg); for women ages 19- 50, iron RDA us 18 mg and chromium reference daily intake (RDI)is 120 mcg. Prep: 12 minutes Cook: 20 minutes 3 T. olive oil 3 skinless, boneless chicken-breast halves 3 thinly sliced medium red onions ½ C. golden raisins 1 ½ T. grated lemon rind 2 tsp. minced peeled fresh ginger 2 tsp. salt 1 ½ tsp. balsamic vinegar ¼ tsp. freshly ground black pepper 9 oz. uncooked spinach fettuccine 1 (6-ounce) package baby spinach Pine nuts, toasted (optional) 1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes per side or until done. Transfer with tongs to a cutting board. Cool; shred with hands. 2. Combine onions, raisins, rind, ginger, and salt in a large skillet over medium heat; cook 5 minutes, stirring frequently. Stir in vinegar and pepper. 3. Cook pasta according to package directions, omitting salt and fat. Stir in spinach just before draining. Drain pasta and spinach; return to pot, stir in onion mixture and chicken, and toss well before serving. Garnish with pine nuts, if desired. Yield: 4 servings (serving size 2 cups). Calories 588 (21% from fat); Fat 14g (Sat 2g, mono 8g, poly 2g); Cholesterol 55mg; Protein 32g; Carbohydrate 85g; Sugars 22g; Fiber 12g; Iron 4mg; Sodium 791mg; Calcium 124mg Spicy Moroccan Chicken “EatSmart” Jean Carper, USA Weekend Recipes Allrecipes.com 2 tsp. each cinnamon, cumin, coriander ½ tsp. cayenne pepper Salt/Pepper optional-There is probably enough sodium in the chicken broth 1 1/3 lbs. boneless, skinless chicken breasts cut into bite-sized pieces 2 T. olive oil 1 medium yellow onion, chopped 1 tsp. grated ginger root (ground works fine) 3 garlic cloves, crushed 1 C. fat-free, low sodium chicken broth 2 C. canned, chopped, no-salt added tomatoes 2 C. canned chick peas (garbanzo beans), rinsed ¾ C. kalamata pitted olives, halved ½ C. raisins 2 Tbs. honey 1 bay leaf 1 T. cinnamon ½ lemon, seeded, cut into 4 wedges In a shallow bowl, combine 2 tsp. cinnamon, cumin and coriander, plus cayenne pepper and salt and pepper. Dredge chicken in spices (The day before I bake the chicken, cut it up and put it in a zip lock bag with the spices, shake it up and refrigerate until the next day). In a large skillet, heat oil over medium heat. Add chicken; sauté until browned, turning once. Remove chicken. Add onion, to skillet; sauté 3 minutes. Add garlic, ginger and broth; sauté 5 minutes. Add remaining ingredients and the chicken. Cover and simmer 30 minutes Serve in bowls, with whole wheat pitas. (I sometimes serve with brown rice instead of pitas) Buckwheat Pancake Mix Ingredients 2 ½ C. buckwheat flour 2 ½ C. whole wheat flour 4 tsp. baking powder 4 tsp. sugar 2 tsp. baking soda 2 tsp. salt Directions Mix the dry ingredients and store in an air-tight container for up to six weeks. To make pancakes: Combine 1 ¼ C. buttermilk (you can substitute the buttermilk with regular milk and add 1 T. of lemon juice for each cup of regular milk), 1 egg yolk and 2 T. of melted butter in a mixing bowl. Add 1 C. buckwheat pancake mix and stir just until combined and still lumpy. Beat one egg white on medium speed in a mixing bowl until it forms stiff peaks. Gently fold beaten white into batter, leaving in a few puffs of egg white. Cook on medium griddle. *To make this easier and healthier, I just add the whole egg to the milk and substitute canola oil for the butter. They probably are not as light, but it’s faster and easier. **I love to add blueberries Nutrition facts per serving: Calories 210 Total fat 1g. Saturated fat 0g. Cholesterol 0mg. Sodium 825mg. Carbohydrate 45g. Fiber 8g. Protein 8g. Vitamin C 0% Calcium 13% Iron 17% Tuna Twists (Taken from a special section in the LJW) Tuna Twists are kid-friendly because kids can choose the “parts,” substituting canned chicken for the tuna, whole wheat bread for the tortillas and different fruits or vegetables for the “crunch” ingredients. This easy recipe from K-State Research & Extension’s Family Nutrition Program, makes four wraps. 1 (6-ounce) can water-packed light tuna ½ C. diced apple 1 T. lemon Juice ¼ C. light or fat-free salad dressing 1/3 C. diced celery ¼ C. chopped pecans 4 lettuce leafs 4 taco-size (8 ½-inches) whole wheat tortillas Drain water from canned tuna and place in mixing bowl. In a small bowl, combine apple and lemon juice. Add salad dressing, celery, pecans and lemon- juice covered apples to tuna. Combine. Place lettuce leaf on each tortilla, spread with ¼ of the tuna mixture and roll up. Or, slice into 2 spiral pieces. Wrap and keep in refrigerator until serving time.
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