Healthy Appetite - Family Way

Recipies Featured in this Episode: Breakfast Cookies 3/4 cup whole-wheat pastry flour 1/2 cup all-purpose flour 1/2 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon salt 2 tablespoons unsalted butter 1/4 cup canola oil 1/4 cup dark brown sugar 3 tablespoons granulated sugar 1 egg 1/4 cup (1 small jar) strained carrot baby food 1 teaspoon vanilla extract 1/2 cup rolled oats 1/2 cup bran cereal flakes 1/3 cup raisins 1/3 cup walnut pieces, lightly toasted in a dry skillet for 2 minutes, until fragrant and chopped Place rack in center of oven and preheat oven to 350 degrees F. Whisk together flours, baking soda, cinnamon, nutmeg and salt in a medium-sized bowl. Combine butter, oil and sugars in the bowl of a stand mixer and mix on high speed, scraping down sides if necessary, until sugars have dissolved and mixture is light in color, about 1 minute. Add egg, carrot puree and vanilla and beat an additional 30 seconds. Add flour mixture and beat an additional 30 seconds. Add oats, flakes, raisins and walnuts and mix over low speed just until incorporated. Dough will be slightly sticky and less cohesive than traditional cookie dough. Line a large cookie sheet with parchment paper. Using between 3 to 4 tablespoons of batter, form a ball and place on cookie sheet. Repeat with remaining batter, leaving about 3 inches between cookies. Wet hands and use palm of hand to flatten cookies until about 1/4-inch thick. Bake for 12 minutes, until cookies are fragrant but still soft. Let cookies cool slightly, then transfer to a wire rack to cool completely. Creamy Corn and Vegetable Soup 4 cups fresh corn kernels or 2 (10-ounce) packages frozen, thawed 2 cups nonfat milk 1 tablespoon olive oil 1 large onion, diced (about 2 cups) 1 medium red bell pepper, seeded and diced (about 1 cup) 1 medium zucchini, (about 1/2 pound) diced 2 cups low-sodium chicken or vegetable broth 2 plum tomatoes, seeded and diced 3/4 teaspoon salt Freshly ground black pepper 1/2 cup fresh basil leaves, cut into ribbons Put 2 cups of the corn and the milk into a blender or food processor, until smooth. Set aside. Heat the oil in a large soup pot over a medium-high heat. Add the onion, bell pepper, and zucchini and cook, stirring until the vegetables are tender, about 5 minutes. Add the remaining 2 cups of corn and the broth and bring to a boil. Add the pureed corn and tomatoes and cook until warmed through, but not boiling. Add the salt and season with pepper. Serve garnished with the basil ribbons. Savory Peach Chicken 1 tablespoon canola oil 4 skinless, boneless chicken breasts, about 1 1/4 pounds 1/2 teaspoon salt 1/4 teaspoon pepper 2 tablespoons brown sugar 2 tablespoons low-sodium soy sauce 2 tablespoons rice vinegar 1/4 cup orange juice 1 teaspoon freshly grated ginger 2 cloves garlic, minced 1/2 cup low-sodium chicken broth 4 large firm-ripe peaches, cut into 1/4-inch slices, or 2 (10-ounce) packages frozen peaches, (about 4 1/2 cups) 2 tablespoons sliced almonds Heat the oil in a large skillet over a medium-high heat. Season the chicken on both sides with salt and pepper, add to the skillet and cook until browned, about 2 minutes per side. Meanwhile combine the brown sugar, soy sauce, rice vinegar and orange juice in a small bowl and set aside. When the chicken is browned, transfer to a plate and set aside. Add the ginger and garlic to the pan and cook, stirring, for 30 seconds. Add the chicken broth, the soy sauce mixture, and the peaches to the pan. Turn the heat up to high and cook, uncovered, for about 6 minutes, stirring occasionally until the sauce is nicely thickened and the peaches soften. Add the chicken back to the pan with the sauce, turn the heat down to moderate-low, cover and cook for about 5 minutes, or until chicken is cooked through. In the meantime, toast the almonds in a dry skillet over a medium-high heat stirring frequently, until golden brown and fragrant, about 2 minutes. Serve the chicken topped with the sauce and sprinkled with the toasted almonds. Yield: 4 serving, 1 piece chicken, 2/3 cup sauce and 1/2 tablespoon almonds per serving Chocolate Fondue 1 banana 1 apple 1 (8-ounce) container strawberries, hulled 2 teaspoons orange juice 1/2 cup unsweetened natural cocoa powder 1/3 cup sugar 1/2 cup nonfat evaporated milk 1 teaspoon vanilla extract 2 ounces dark chocolate, (60 to 70 percent cocoa solids) finely chopped Peel and cut the banana and core and slice the apple. Place the bananas slices, apple slices and strawberries in separate piles on a serving plate. Sprinkle the banana and apple slices with the orange juice and toss gently. Cover the fruit with plastic wrap and refrigerate while you make the fondue. In a medium saucepan whisk together the cocoa powder and sugar. Gradually pour in the evaporated milk and whisk well to make a paste. Place the saucepan over a low heat and cook, stirring constantly, until simmering. Remove from the heat and whisk in the vanilla and chocolate and stir until the chocolate is melted. The mixture will thicken as it cools slightly. Transfer chocolate to a fondue pot, and keep warm. Serve with cut fruit for dipping.