Something for Everyone

As I have mentioned before, my master's thesis was a project (not a paper). I developed a healthy eating magazine for parents with young kids, and for the magazine, I created healthy but yummy recipes that would get lots of good-for-you things into kids but still taste good. (I also took all the pictures, did all the layouts, wrote all the stories...)

The recipes were a hit with my tasters (my then-14-year-old brother and friends, who are now—unbelievably—17), but just because kids would like them doesn't mean grownups won't. The thought behind this meal is that the chicken and pilaf are plain enough for kids, while the pesto adds an extra somethin-somethin for the parents. These are printed verbatim from the magazine, hence the little tips, etc.

Bon appetit!

Sunshine Bulgur Pilaf
1 cup bulgur
1 cup chicken stock
1 teaspoon salt
1 diced orange bell pepper
1 tablespoon extra-virgin olive oil
1 tablespoon orange juice
Freshly ground black pepper
1 sliced green onion

Bring stock to a boil. Place bulgur in a large heatproof bowl and cover with boiling stock. Add in salt and bell pepper, stir and cover bowl with plastic wrap.

Let sit for 20 minutes or until bulgur is soft and liquid is absorbed. If necessary, drain in sieve, pressing out excess stock. Stir in olive oil, orange juice, green onion and black pepper. Fluff with a fork and serve.
Lemony Chicken Tenders
Chicken tenders are just that – tender and juicy. And they’re the perfect shape for dipping.

1 1/4 pounds of chicken tenders
1 tablespoon extra virgin olive oil
Zest and juice of one lemon
1 teaspoon salt
1/2 teaspoon freshly ground black pepper

Place chicken in a zip-top bag. Add olive oil, lemon zest and juice, salt and pepper to bag. Squeeze and shake bag to evenly distribute marinade on chicken. Place bag in refrigerator for 30 minutes to marinate.

Preheat indoor or charcoal grill to medium-high. Grill chicken tenders until they are firm and cooked through.

Parsley-Feta Pesto
This pesto is deliciously mild and is lower in fat than regular pesto. Try the leftovers as a sandwich spread or veggie dip.

1/4 cup walnuts
1/2 cup fresh flat-leaf parsley
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons chicken broth
2 tablespoons extra virgin olive oil

Toast walnuts in a dry skillet over medium heat for about 6 minutes or until fragrant. In a food processor or blender, blend the all ingredients until smooth.

Four-Minute Zucchini
3 large zucchini
1 tablespoon extra virgin olive oil
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon fresh chopped basil

Slice zucchini into 1/2-inch-thick half-moon slices. Meanwhile, heat olive oil over medium heat in a large skillet. Place zucchini in skillet and toss in oil. Toss occasionally and cook until zucchini is bright green and golden-brown in spots. Sprinkle with basil and serve.