Posted on: Wednesday, February 23, 2005
SEVEN OR LESS
Gather family for Greek chicken tenders
By Sarah Fritschner
(Louisville, Ky.) Courier-Journal
Children eat more fruits and vegetables and fewer snack foods when they eat family meals. They consume more important nutrients — calcium and fiber, iron and vitamin C — and eat less fat when they eat meals with the family.
Pam Spaulding • Gannett News Service Even without the studies, parents often know intuitively that families benefit from eating together.
What has come to surprise me recently is what makes up a family meal.
For many years, I thought these meals consisted of an entrŽe and two sides, carefully planned and all homemade.
Recently, I've learned that the most important aspect of family dinner is not the meal but the table — the sitting down together.
Of course, to get those better nutrients, it's important to have nutritious foods on hand, even if it's just low-fat milk, peeled baby carrots from a bag and frozen meatballs with jarred pasta sauce.
What follows is an easy family meal, but remember that the children benefit from family presence no matter what is on the plate.
Substitute pork for the chicken if you like. Buy boneless pork loin chops and cut them in strips.
GREEK CHICKEN TENDERS
Spread chicken tenders on a dinner plate or other wide dish. Grate lemon rind (yellow part only) over the chicken, then cut the lemon in half and squeeze juice over all. Sprinkle with dried oregano, salt and pepper.
Heat olive oil in a wide skillet over medium-high heat. Add tenders, and cook, stirring, about 8 to 10 minutes, or until tenders are heated through. Serve with orzo (rice-shaped pasta) or rice and a chopped salad of purple onion, cucumbers, red pepper and feta cheese, or green vegetable of choice.
Serves 4.
• Per serving: 335 calories, 13 grams fat, 53 grams protein, 1 gram carbohydrate, no fiber, 560 milligrams sodium
In addition, they lead healthier lifestyles. Studies show that in addition to better nutritional intake, children are more likely to do better in school and be less inclined to abuse alcohol, tobacco and drugs when they eat family meals.
Greek tenders, served with such things as orzo (rice-shaped pasta), purple onion and feta cheese, can be made with chicken or pork.
