Healthy Cooking Tips For Picky Eaters

Male1: We’re solving your everyday health challenges today and as every mom knows finding the time to cook healthy meals for your kids that they’ll actually eat can see them impossible. Michelle: I’m a busy mom, I have two little kids. I work part time. Dinner time has to be quick, it has to be easy. My littlest Georgia is a very picky eater, anything I put in front of her, she squawks about. Georgia: What’s for dinner? Michelle: She’ll eat some vegetables, but in terms of fish or healthy proteins, she usually turns up her nose in and that’s where dinner ends. Georgia: Please mom can I get this? Michelle: Not today, you have enough macaroni this week. I wish I can get my kids to really enjoy things other than comfort foods. I love to figure out the way to make food that my husband and I like, that they like and it still healthy. If they have their choice, everybody will pick a direct thing to eat every night. Do me a favor, three big rice, just three more. Obviously I’m not sure how to cook, I don’t have a time for that so I really like to find things that we all like, the adults and the kids. Male1: So we send Michelle Paige in Georgia to Rocco, go to learn some new healthy ways to cook up some all fattening favorites. Rocco: Hey, guys how are you welcome to my kitchen. I understand like many moms trouble getting your kids eat healthy food right. Michelle: That’s right. Rocco: And there are couples of dishes that they really like and we’re going to teach them how to make healthy verses of those dishes. I’m sure you guys love chicken nuggets. Georgia: Yeah I love nuggets. Rocco: So I’m going to cut the core of this cauliflower, what I’m going to be doing is making a pure with it that you can use as mashed potatoes because cup of mashed potatoes about 400 calories, a cup of this is only about 48 calories. Why don’t we start with the chicken, so with the chicken the longer something stays in oil, the more oil it absorbs. If we use a technique called flash frying just means quick frying meaning its 5 to 10 seconds in the oil and that’s what fully cooked chickens. What we’re going to do is take a little low fat, low sodium chicken broth and at 40 minutes it will be fully cooked. You want all the oil heating up when you make fried chicken you let it soak in butter milk. A soak of that soup for a little while, cauliflower is simply cooked in the oven until its tender and this is a good way to cook any vegetable without having fat and if you boil it you loose a little bit of nutrients. I’m going to make a little coating, what’s fried chicken without a coating? so this will cook very fast. Michelle: How was it? Rocco: Lets finish the cauliflower and we’re going to make a puree of this. We’re just going to put this in the bowl of a food processor and add about half a cup of yogurt. Taste that. Michelle: It is really good. Rocco: What do you think Georgia? Georgia: I like it. Male1: Michelle is here with her daughters. so this I have to ask you are these recipes that you will use? Michelle: Absolutely after I saw the kids ate about four pieces of chicken which is more I’ve been in the entire lives combined, I’m definitely solved. Male1: So it was good? Michelle: Yeah. Male1: The queer is this is very different in the old standard. I in fact have some of your cauliflower mashed potatoes here. Rocco: Okay. Male1: And. Female: Look at that smells good. Male1: In terms of health. Rocco: Um fried chicken. Male1: Quite a bit different right? Rocco: Yeah. Male1: So how, how, how am I saving my health by eating this versus the old standard? Rocco: Well you’re placing mashed potatoes and we all know that while potatoes they’re delicious in terms of nutrition not very high in the scale, also the glycemic load is pretty high on mashed potatoes. and then depending how much butter and cream you have, it could be any where from 2 to 68 hundred calories a portion. Cauliflower, a cup of cauliflower has under 50 calories can you think about that for a second. Cauliflower, broccoli all those vegetables have wonderful amounts of fiber in them, incredible super nutrients and with little Greek yogurt are really taste like the mashed potatoes. and then in terms of the fried chicken and there’s no comparison. We got fried chicken that’s 204 calories of portion, 2 grams of fat versus 4 to 600 calories portion, 30 grams of fat. Male2: We try it now? Male3: So I’m going to try it. Male2: Yeah sure. Male1: I do not like cauliflower. so if I like this. Rocco: Let me taste it for a while. You’ll like this. Male3: That is good. Rocco: You will like it. Male2: It’s made with the Greek yogurt. Rocco: Maybe the Greek yogurt, made of syrup that’s in Greek yogurt is virtually fat free. Male1: For some one who doesn’t like cauliflower that’s pretty good. Rocco: Okay I got the qualification that’s not about and I like that. Male3: And this is amazing. Female: And it’s tasty. Rocco: We cook it in low fat residing chicken stocks with fully cooked so you don’t have to put in the oil for 15 minutes the way you would the normal fried chicken. Of course I removed the skin. You guys know how much a calorie does a piece of chicken? How many calories? A hundred calories in a piece of chicken, half of them are from fat.