PHOENIX - As you and your kids get back into the school routine, we're looking at ways to help keep the student lunch healthy.
Lucia Schnitzer from Luci's Healthy Marketplace in Phoenix has some great meal ideas to keep your students happy and healthy. They are all quick and easy for families on the go!
Luci's Healthy Marketplace is located at 1590 East Bethany Home Road in Phoenix. You can check out their website as well at www.lucishealthymarketplace.com .
Egg and Cheese Breakfast Sandwiches
Yield: 12 Sandwiches
Prep Time: 30 minutes
Total Time: 45 minutes
12 English muffins or bagels
1 dozen large eggs
10 ounces of shredded cheese for 12 sandwiches
12 bacon, ham, sausage or combo
Butter, or olive oil spray
*can add any vegetable
--Method #1 Lightly oil a muffin tin and crack an egg in each tin.
--Method #2 Mix all 12 eggs in bowl and beat adding 2 tbsp. of water or milk, then just evenly divide the
eggs in the tins. Fill the 3/4 full.
--Method #1 Bake the muffin tin with eggs in a 350 degree oven for 10-15 minutes.
--Method #2 Bake the muffin tin with liquid eggs in 350 degree oven for 20-22 min.
--Depending on your egg size, start checking them early to make sure they are cooked through. Try not to
overcook them. Once eggs cool they should easily slide out of tin.
--Slice all the muffins and toast them in the oven for 10 minutes (put in at the same time as eggs are cooking)
or you can toast them one at a time if you want.
--Assemble: Add an egg, grated cheese, and any protein or veggies that you want to each sandwich.
--If you want to eat one right away, I recommend sticking it in the oven as a sandwich for 5-10 minutes to
melt the cheese and everything.
--You can also stick all your sandwiches on a baking sheet and stick it in the freezer. Leave them in the
freezer until they are frozen, about an one hour or two. Then wrap each sandwich individually in plastic or
foil and store all the individually wrapped sandwiches in a freezer safe bag.
--When reheating, you can microwave if you're in a hurry, but it'll make the muffin soggy. If you can plan
ahead a bit, bake the sandwich at 350 degrees for about 25-30 minutes. You can even keep it wrapped in
the foil if you used foil to store the sandwiches.
Luci's Healthy Marketplace
3 large zucchinis cut in half and seeded (reserve the insides)
2 small zucchini cut into ¼ in pieces
2 small yellow squash cut into ¼ in pieces
1 large clove of garlic, minced
1 medium onion, finely chopped
1 large red pepper, chopped
2 cups fresh corn kernels (or 10oz frozen)
3 Anaheim chili peppers roasted, peeled and finely chopped (or 4oz can)
4 tbsp. avocado oil or vegetable oil
¼ tsp. cumin
1 tsp. paprika
Salt, pepper to taste
½ lb. white or yellow shredded cheese
Directions for Zucchini boats
--Pre-heat oven to 350 degree. Cut large zucchinis lengthwise and scoop out an indentation in the center leaving a nice clean shell.
--Drizzle the hollowed squash with 2 tbsp. of avocado oil, and season with salt and pepper.
--Bake on a cookie sheet (with sides to catch the juice that is sure to result from baking) or another pan that accommodates your squash and cook for about 20 minutes, until the zucchini gives a little to your touch.
--Remove par-baked zucchini from the oven and turn the temperature up to 450 degrees.
Directions for Filling
--In a large skillet heat the remaining oil over medium to high heat until hot, but not smoking. Add the onion and garlic and sauté, stirring, until the onion is translucent, about two minutes.
--Add zucchini, squash and red pepper and simmer until the water is partly evaporated, about five minutes. Add the corn, chilies and spices and simmer five minutes more.
--Reduce heat and add the cheese. Stir just until the cheese melts.
Start filling your zucchini boats with squash filling. Top with shredded cheese.
Put your zucchini boats back in the now 450 degree oven and cook for another 15 minutes or until the cheese is
melted and bubbling and the entire zucchini boast is heated through.
You can make these ahead of time and refrigerate or freeze. If freezing, let stand in room temperature for 15 to 20 minutes before putting into the oven following the directions for the "The Final Step". Cook for 20-25 minutes instead. Make sure to check that zucchinis are heated all the way through.
Luci's Healthy Marketplace
Makes 16 to 24 nuggets
1 cup cooked, cooled whole- grain brown rice
¾ cup grated cooked beet (about 1 medium)
½ cup panko or bread crumbs
6 tbsp. chopped walnuts, toasted
¼ cup chopped fresh flat leaf parsley
2 tbsp. finely chopped shallots
½ tbsp. kosher salt
¼ tsp. freshly ground black pepper
2 tbsp. Dijon mustard
1 large egg
2-4 tbsp. avocado oil or olive oil
--Preheat oven to 400 degrees. Place baking sheet in oven to preheat.
--Combine all ingredients expect mustard and egg in a medium bowl and mix. In a separate bowl combine