Set the Table Tulsa: Recipes for Families

From Cooking Light’s Real Family Food: Simple & Easy Recipes Your Whole Family Will Love (2012) by Amanda Hass, founder of One Family One Meal

Peanut Butter, Banana, and Chocolate Smoothies

• 1 cup unsweetened almond milk
• ½ cup vanilla low-fat Greek yogurt
• 1 tablespoon ground flaxseed
• 1 tablespoon unsweetened cocoa
• 2 tablespoons creamy peanut butter
• ½ teaspoon vanilla extract
• 2 bananas, broken into pieces and frozen
• Whipped cream (optional)
• Cocoa (optional)

Place all ingredients in a blender; process until smooth. Garnish with whipped cream and cocoa, if desired. Serves 3 (serving size about 1 cup)

Parmesan-Panko Chicken Tenders

• 1 ½ pounds chicken breast tenders (about 12 tenders)
• ½ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 1/8 teaspoon garlic powder
• 2 large eggs, lightly beaten
• 1 cup panko (Japanese breadcrumbs)
• 1.3 ounces grated fresh Parmesan cheese (about 1/3 cup)
• 2 tablespoons canola oil, divided
• 2 tablespoons finely chopped  fresh parsley (optional)
• 4 lemon quarters (optional)

1. Sprinkle chicken with salt, pepper, and garlic powder. Place eggs in a shallow bowl. Combine panko and cheese in another shallow bowl. Dip chicken in egg; dredge in breadcrumb mixture.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add half of chicken; cook 3 to 4 minutes on each side or until browned and done. Remove from pan. Repeat procedure with remaining oil and chicken.
3. Sprinkle with parsley and serve with lemon quarters, if desired. Serves 4 (serving size: 3 chicken breast tenders)

Chili-Roasted Sweet Potato Nuggets

• 2 ¾ pounds sweet potatoes, peeled and cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 teaspoon light brown sugar
• 1 teaspoon chili powder
• ½ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper

1. Preheat over to 450 degrees. Place sweet potato on a 17 x 12-inch baking pan. Drizzle with oil; toss with a spatula until coated.
2. Combine brown sugar and remaining ingredients in a small bowl. Sprinkle brown sugar mixture over potato, tossing to coat.
3. Bake at 450 for 20 minutes; turn with a spatula. Bake an additional 5 minutes or until tender. Serves 7 (serving size ½ cup).