Healthy Eating Alliance of Prince Edward Island

Welcome to our website of the Prince Edward Island Healthy Eating Alliance. Whether you’re a kid or a caring adult, we have something for you. You’ll find reliable nutrition information, healthy eating tips, helpful tools, progress reports, fun games, and more. Check us out, and come back often to see what’s new.

Eating as a family is important to promote good eating habits and enjoying the comforts of a shared meal. Research shows that eating supper together is linked with more healthful eating patterns in families. Setting regular meal times is a great way to keep structure and ensure that meal times are consistent. Parents are role models and will influence choices their children make.  

Tips on making meal time easier:

1.       Plan meals for the upcoming week and ensure that all ingredients are on hand.

2.       Make good use of leftovers. If chicken is on the menu Monday, make a chicken casserole or stir-fry on Tuesday.

3.       Get your kids involved in grocery shopping, meal planning and meal preparation. Children are much more likely to enjoy a meal when they are involved in the process and will feel a sense of pride.

4.       Have vegetables cut up in the fridge in Tupperware dishes for easy access for meals and snacks.

5.       Turn off the TV and other distractions such as computers, phones, games, etc.

6.       Try one new meal or food once a month. This will encourage your children to try new foods too!

Light Chicken Parmesan

Source: www.marthastewart.com, 2007.

Ingredients:

2 slices                   whole wheat bread, torn into pieces

1 tbsp                     parmesan cheese, grated

1 tsp                       olive oil

                               coarse salt and pepper

2 tbsp                     whole wheat flour

1                             egg white

4                             chicken breast halves, boneless, skinless

¾ cup                      mozzarella cheese, part skim

1 can (28 oz)           canned tomatoes, pureed

1                              garlic clove, minced

Directions:

1.       Preheat oven to 425 degrees. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, place bread, parmesan cheese, oil and a pinch of salt and pepper. Pulse until coarse crumbs form and transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl and beat with a fork until frothy.

2.       Dip top side of chicken breast in flour, shake off excess. Dip same side in egg, letting excess drip off and then in bread crumbs, pressing to adhere. Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until bread crumbs are crisp and browned, about 8-10 minutes. Remove from oven and sprinkle with mozzarella cheese. Continue baking until chicken is opaque and cheese is lightly browned, about 2-4 minutes.

3.       Meanwhile, in a skillet, combine tomatoes, garlic, and season with salt and pepper. Bring to a boil, reduce to a simmer and cook until sauce has thickened, about 6-8 minutes. Serve chicken with a generous amount of tomato sauce. Enjoy with your favorite side!