Tiny Tots Creations
By: Cheryl Alexander
Crunchy Hawaiian Chicken Wrap
Note: This recipe calls for broccoli slaw. What's that? Cole slaw is mostly shredded cabbage so broccoli slaw is shredded broccoli, sometimes mixed with shredded carrot and cabbage. You can find it in the produce section.
Prep time: 25 minutes
What you need:
- 6 whole-wheat tortillas
- 1½ cups broccoli slaw
- 1 cup spinach leaves, chopped
- ¼ cup crushed and drained canned pineapple
- 1 pound cooked chicken, diced
- ¼ cup low-fat mayonnaise
- ¼ cup vinegar
- ¼ cup sugar
- 1 teaspoon poppy seeds
- 1½ teaspoon garlic powder
- 1½ teaspoon onion powder
- 1½ teaspoon chili powder
Equipment and supplies:
- Measuring cups/spoons
- Knife
- Bowl for mixing dressing
- Whisk
What to do:
- Prepare dressing by whisking mayonnaise, vinegar, sugar, poppy seeds, garlic powder, onion powder, and chili powder together. Set aside in refrigerator.
- Mix broccoli slaw, drained pineapple, and spinach.
- Put ½ cup of the broccoli/pineapple/spinach mixture on a wheat wrap.
- Top with chicken.
- Add 1 tablespoon dressing to each tortilla.
- Wrap tortillas, burrito style. Cut on diagonal. Serve immediately or refrigerate.
How much does this recipe make?
Six servings
Italian Tomato Soup
Note: For this recipe, you'll need to use a knife and put the soup pot on the stove, so get help from a grownup. This soup works as a packed lunch if you use a thermos. It also can be frozen in individual containers for future use.
Prep time: 40-50 minutes
What you need:
- 1 tablespoon extra virgin olive oil
- 1 small onion, finely chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 clove garlic, chopped
- 1 (16 oz.) box of low-sodium vegetable stock
- 1 (28 oz.) can of crushed tomatoes
- 1 teaspoon salt
- 1 teaspoon black pepper
- ½ cup basil, chopped
- ¾ cup alphabet shaped pasta
Equipment and supplies
- Large Dutch oven or other heavy bottomed stock pot
- Knife
- Cutting board
What to do:
- Place olive oil into the large pot over medium heat. (Adult help needed here!)
- Add onion, carrots, celery, and garlic and cook until vegetables begin to soften, about 8 minutes.
- Stir in vegetable stock and crushed tomatoes.
- Season with salt and pepper.
- Reduce heat to low and simmer for 25-30 minutes.
- Stir in basil and pasta and cook until pasta is tender, about 5 additional minutes. Serve hot.
How much does this recipe make?
- 6 1-cup servings
Garden Chicken Wrap
Note: Try carrot or celery sticks on the side!
Prep time: 5-10 minutes
What you need:
- 4 whole-wheat wraps (8 inches)
- 2 cups store-bought rotisserie chicken, shredded
- ½ cup shredded carrots
- 1 avocado, thinly sliced
- 1 cup baby spinach leaves
- ¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)
Equipment and supplies:
- Cutting board
- Sharp knife
- Measuring cups
What to do:
- Place wraps side by side on a flat surface. Divide chicken into four portions (about ½ cup each). Place a portion of chicken on each wrap.
- Top each wrap with carrots, avocado, and spinach. (Have an adult help with the chopping.)
- Drizzle dressing evenly over each wrap.
- Roll each wrap up tightly and cut on the diagonal.
- Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch the next day.
How much does this recipe make?
- 4 wraps
Peanut Butter Muffins
Prep time: 35 minutes
Ingredients:
- 2 eggs
- 1 c. milk
- ¼ c. banana (about 1 banana), mashed with a fork
- ¼ c. peanut butter
- 1/3 c. vegetable oil
- ¼ c. frozen apple juice concentrate, thawed (left out of the freezer until it's soft)
- ¼ c. nonfat dry milk
- 2¼ c. flour
- 1½ tsp. baking powder
- 1 tsp. baking soda
- nonstick cooking spray
Utensils:
- oven (you'll need help from your adult assistant)
- fork
- small bowl
- large bowl
- mixing spoon
- muffin/cupcake tin
- paper muffin/cupcake liners
- wire rack
- measuring cups and spoons
Directions:
- Preheat oven to 350° F (180° C).
- In a small bowl, break the eggs and use a fork to beat them a little bit.
- In a large bowl, combine the milk, mashed banana, peanut butter, vegetable oil, apple juice, dry milk, and the eggs from the small bowl. Mix with a mixing spoon until the mixture is creamy.
- Add the flour, baking powder, and baking soda into the large bowl. Mix again.
- Line a muffin tine with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about 2/3 of the way up.
- Bake for about 15 minutes.
- When your muffins are finished baking, remove from muffin tin and cool them on the wire rack. Then it's time to taste and share!
Serves: 12
Serving size: 1 muffin
Nutritional analysis (per serving):
214 calories
6 g protein
10 g fat
25 g carbohydrate
1 g fiber
36 mg cholesterol
223 mg sodium
81 mg calcium
1.3 mg iron
Banana Bread
Prep time: about 90 minutes
What you need:
- 2 eggs
- 1¾ c. sifted flour
- 2 tsp. baking powder
- ¼ tsp. baking soda
- ½ tsp. salt
- 1/3 c. vegetable oil
- 2/3 c. sugar
- 1 c. mashed bananas (about 3 bananas)
Equipment and supplies:
- oven (you'll need help from your adult assistant)
- measuring cups and spoons
- mixer
- sifter
- spatula
- small bowl
- medium-size bowl
- large bowl
- bread pan coated with nonstick cooking spray
What to do:
- Preheat the oven to 350°F (180°C).
- Beat eggs well in a small bowl.
- In a medium-size bowl, sift together the flour, baking powder, baking soda, and salt.
- In a large bowl, add the vegetable oil. Add the sugar a little bit at a time, and continue beating until the mixture is fluffy.
- Add the eggs to the mixture in the large bowl and beat well.
- Add some of the flour mixture to the large bowl and beat well. Then add some of the mashed bananas and beat some more. Continue adding flour, then bananas, then flour, then bananas, until everything is mixed in.
- Pour mixture into the baking pan. Bake for 70 minutes.
- Flip your banana bread out of the pan, let it cool for a bit, and cut it into slices to eat and share!
How much does this recipe make?
16 slices
Nutritional analysis (per serving):
145 calories
2 g protein
5 g fat
24 g carbohydrate
1 g fiber
27 mg cholesterol
155 mg sodium
37 mg calcium
0.8 mg iron
Awesome Applesauce
Prep time: 10 minutes
Ingredients:
- 2 small red apples
- 2 tbsp. lemon juice
- 2 tsp. sugar
- 2 pinches of cinnamon
Utensils:
- knife (you'll need help from your adult assistant)
- blender or food processor
- measuring spoons
- serving bowls
Directions:
- Peel the apples and cut them into small pieces. Throw out the core.
- Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
- Pour the mixture into two small bowls and stir in the sugar and cinnamon.
- Enjoy your awesome applesauce!
Serves: 2
Serving size: 1 bowl (half the recipe)
Nutritional analysis (per serving):
84 calories
0 g protein
0 g fat
22 g carbohydrate
2 g fiber
0 mg cholesterol
3 mg sodium
14 mg calcium
0.3 mg iron
Fruit Kabobs
Prep time: 15 minutes
Ingredients:
- 1 apple
- 1 banana
- 1/3 c. red seedless grapes
- 1/3 c. green seedless grapes
- 2/3 cup pineapple chunks
- 1 cup nonfat yogurt
- ¼ c. dried coconut, shredded
Utensils:
- knife (you'll need help from your adult assistant)
- 2 wooden skewer sticks
- large plate
Directions:
- Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
- Spread coconut onto another large plate.
- Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
- Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
- Repeat these steps with another skewer.
Serves: 4
Serving size: 1 kabob
Nutritional analysis (per serving):
141 calories
3 g fat
28 g carbohydrate
3 g fat
1 mg cholesterol
2 g saturated fat
52 mg sodium
103 mg calcium
0.5 mg iron
3 g fiber
Strawberry Smoothie
Prep time: 5 minutes
Ingredients:
- 2 ice cubes
- 1 c. milk
- 1/3 c. cottage cheese
- 2/3 c. frozen strawberries
- 1½ tsp. sugar
- 1 tsp. vanilla extract
Utensils:
- blender (you'll need help from your adult assistant)
- serving glass
- measuring cups and spoons
Directions:
- Pour all of the ingredients into the blender.
- Put the lid on the blender and blend for 45 to 60 seconds until smooth.
- Pour your smoothie into a glass and enjoy.
Serves: 1
Serving size: 1 large glass
Nutritional analysis (per serving):
289 calories
19 g protein
2 g fat
49 g carbohydrate
3 g fiber
7 mg cholesterol
430 mg sodium
369 mg calcium
0.8 mg iron
Pretzels
Prep time: about 30 minutes
Ingredients:
- 1 tbsp. yeast
- ½ c. warm water
- 1 tsp. honey
- 1-1/3 c. flour
- 1 tsp. salt
Utensils:
- oven (you'll need help from your adult assistant)
- small bowl
- mixing spoon
- medium-size bowl
- cutting board, sprinkled with flour
- baking sheet, sprayed with nonstick spray
- measuring cups and spoons
Directions:
- Preheat the oven to 325° Fahrenheit (165° Celsius).
- Put the yeast in a small bowl with the water and honey. Stir a little, then let the mixture sit for 5 minutes.
- Mix the flour and salt together in a medium bowl.
- After the 5 minutes is up, check on the yeast mixture. It should be bigger than before and a little bubbly. Add this mixture to the flour and salt mixture.
- Stir everything together. Use a spoon to start. Finish with your hands. The dough is ready when it's still a little crumbly and flaky.
- Put the dough on the cutting board and knead it like you are playing with clay. Knead it into one big ball.
- Break off a piece of dough that's about the size of a big gumball or superball. Use your hands to roll it into a skinny snake.
- Twist the snake into a medium-size pretzel shape, and put it on the cookie sheet. Do this with all the dough, making 12 pretzels.
- Bake your pretzels for 10 minutes. Let them cool and take a bite!
Serves: 12
Serving size: 1 pretzel
Nutritional analysis (per serving):
56 calories
1 g protein
0 g fat
12 g carbohydrate
0 g fiber
0 mg cholesterol
192 mg sodium
2 mg calcium
0.7 mg iron
Bacon and Mushroom Chicken
Prep time: 1 hour
Ingredients:
- 2 4-ounce chicken breasts
- 3 tablespoons butter, melted
- 1 clove garlic, minced
- 4 thick slices of bacon
- ½ cup mushrooms, sliced
- 1/3 cup heavy cream
- ¼ cup cheddar cheese
Utensils:
- oven (you'll need help from your adult assistant)
- stove (you'll need help from your adult assistant)
- 9"x13" baking dish
- saucepan
- whisk
- meat thermometer (optional)
Directions:
- Preheat oven to 350°F (176°C).
- Pour melted butter and minced garlic in the baking dish.
- Add chicken and coat gently in butter-garlic mixture.
- Place two slices of bacon on top of each piece of chicken.
- Put mushrooms on top of the chicken and bacon.
- Bake in preheated oven for 35 minutes or until chicken is no longer pink in the middle (has reached an internal temperature of 165°F/75°C).
- Remove baking dish from the oven and put cheddar cheese on top of the chicken.
- Return baking dish to the oven and cook for an additional 5 minutes to melt the cheese.
- Remove chicken and place on a platter. Pour juices from baking dish into small saucepan and whisk together with cream over low heat until thickened.
- Pour sauce over chicken and serve warm.
Serves: 2
Serving size: 1 chicken breast
Nutritional analysis (per serving):
824 calories
72 g fat
30 g protein
813 mg sodium
153 mg calcium