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. 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

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. Combine brown sugar and remaining ingredients in a small bowl. Sprinkle brown sugar mixture over potato, tossing to coat. Bake at 450 for 20 minutes; turn with a spatula. Bake an additional 5 minutes or until tender. Serves 7 (serving size ½ cup).

Categories: Food