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Honey-Mustard Turkey Strips
Prep 10 minutes
Bake 20 minutes
1/4 cup Dijon or yellow mustard
2 Tablespoons honey
1 1/2 teaspoons reduced-sodium soy sauce
3/4 cup plain dried bread crumbs
1 pound boneless skinless turkey breast, cut into strips
Preheat the oven to 400F. Spray a baking sheet with nonstick spray. Whisk the mustard, honey, and soy sauce together in a small bowl. Place the bread crumbs on a plate. Dip the turkey strips into the honey-mustard mixture, then into the bread crumbs. Place on the baking sheet. Spray the turkey strips lightly with nonstick spray and bake, turning once, until cooked through, about 20 minutes.
Per serving (about 4 pieces): 169 Cal, 2 g Fat, 0 g Sat Fat, 0 g Trans Fat, 50 mg Chol, 451 mg Sod, 17 g Carb, 1 g Fib, 20 g Prot, 52 mg Calc.
Tip: Most commercially prepared chicken nuggets are full of added fat, whether you get them at the drive-through or from the freezer section of your supermarket. This recipe makes nuggets with almost no added fat and uses turkey breast, which is generally moister and more flavorful than chicken breast. Mix a little extra honey-mustard for dipping if you like and serve it along with the strips.
Prep 10 minutes
2 romaine lettuce leaves, cut into very thin strips
1/4 cup drained bottled roasted red pepper strips
8 cherry tomatoes, halved
4 pitted black olives, sliced
1 Kirby cucumber, sliced
2 whole wheat English muffins, split in half and toasted
1/2 cup hummus
Place the lettuce, red pepper strips, tomatoes, olives, and cucumber slices in piles on a plate. Spread the English muffins with the hummus, then use the vegetables to make funny faces on them: lettuce or pepper strips can be hair, tomato or olives can be eyes, cucumber slices can be ears--use your imagination, adding any vegetables you like, and have fun!
Per serving (2 decorated English muffin halves): 279 Cal, 9 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 819 mg Sod, 42 g Carb, 10 g Fib, 12 g Prot, 218 mg Calc.
Tip: In addition to decorating their own sandwiches, kids can use plastic knives to halve the cherry tomatoes and slice the black olives.
Turkey and Rice "Mice"
Prep 10 minutes
Bake 45 minutes
2 slices whole-wheat bread
1 pound ground skinless turkey breast
1 cup cooked brown rice
1 small onion, grated
1/4 cup ketchup
1/4 teaspoon salt
1/2 cup unsweetened apple juice
4 sliced pitted black olives
Carrot slices and strips
Preheat the oven to 350F. Place the bread in a food processor and pulse to make fine crumbs. Transfer the crumbs to a large bowl and add the turkey, rice, onion, ketchup, and salt. Mix with your hands or a spoon until well blended. Form the mixture into 8 small oval loaves and place the loaves in a 9 × 13-inch baking pan. Pour the apple juice into the pan. Bake until the mice are cooked through, about 45 minutes. Remove the mice from the pan with a spatula. Press 2 olive slices into each for eyes and make ears and tails with carrot slices and strips.
Per serving (1 "mouse"): 142 Cal, 1 g Fat, 0 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 248 mg Sod, 13 g Carb, 1 g Fib, 19 g Prot, 18 mg Calc.
Tip: Cuteness counts! Have a conversation with your kids about these critters, let them stick on the eyes, ears, and tails, and see if they have an attitude adjustment toward brown rice and turkey!
Carrot-Apple Cupcakes with Cream Cheese Frosting
Prep 20 minutes
Bake 25 minutes
1 1/4 cups all-purpose flour
2/3 cup granulated sugar
2 medium carrots, shredded
1 apple, peeled, cored, and shredded
1/3 cup golden raisins
1/4 cup sweetened flaked coconut
1 teaspoon grated orange zest
1 teaspoon cinnamon
1 teaspoon baking soda
1/4 teaspoon salt
2 large eggs, lightly beaten
1/4 cup canola oil
6 ounces fat-free cream cheese, at room temperature
1/4 cup confectioners' sugar, sifted
1 teaspoon vanilla extract
1 Tablespoon milk
1/3 cup mixed dried fruits for decorating tops (optional)
Preheat the oven to 350F. Spray a 12-cup muffin pan with nonstick spray. Stir the flour, granulated sugar, carrots, apple, raisins, coconut, orange zest, cinnamon, baking soda, and salt together in a large bowl. Beat the eggs and oil together in another bowl. Stir the egg mixture into the flour mixture just until combined. Spoon the batter evenly into the muffin cups and bake until a toothpick inserted into the center of each cupcake comes out clean, 2025 minutes. Cool in the pan on a rack 5 minutes; remove the cupcakes from the pan and cool completely on the rack. To make the frosting, combine the cream cheese, confectioners' sugar, vanilla, and milk in the bowl of an electric mixer and beat just until creamy. Spread the frosting over the cooled cupcakes. Make faces or designs on top of the cupcakes with the dried fruit, if using.
Per serving (1 frosted cupcake): 202 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 38 mg Chol, 262 mg Sod, 32 g Carb, 1 g Fib, 5 g Prot, 81 mg Calc.
June 14: Lunchbreak - Dr. Lisa Thornton Prepares Recipes from Eat! Move! Play!
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