Kid-friendly favorites slim down after makeover

If you haven’t figured out what to do with your keiki this summer, consider the Boys & Girls Club of Hawaii programs.

The nonprofit organization operates at 12 sites on Oahu and Kauai for children ages 7 to 17. The club emphasizes character development and teaches life skills. Programs focus on education, technology, the arts, and sports and fitness. Annual membership is $1. Go to www.bgch.com.

This week we’re featuring healthful versions of kids’ favorite foods.

ROAST CHICKEN AND GARDEN VEGGIE PIZZA SQUARES

Nonstick cooking spray
2 (8-ounce) packages refrigerated whole-wheat pizza dough, uncooked
1 (8-ounce) package cream cheese, softened
1/2 cup light sour cream
2 tablespoons fresh pesto
1 (1-ounce) package ranch-style dressing mix
1/2 cup carrots, finely chopped
1/2 cup broccoli, finely chopped
1/2 cup red bell pepper, finely chopped
1/2 roast chicken, meat shredded
1 cup shredded cheddar jack cheese

Heat oven to 375 degrees. Spray large baking sheet with nonstick spray. Roll out pizza dough on sheet. Stretch and flatten to form rectangle. Bake 11 to 13 minutes, or until golden brown. Cool, then cut into 9 pieces. Set aside.

In medium bowl, place softened cream cheese and sour cream. Mix with pesto and half of dressing mix, or to taste. Spread mixture over crust.

Have kids top their own pizzas with veggies, chicken and cheese. All vegetables can be substituted with their favorites. Serves 9.

Approximate nutritional information, per serving (not including substituting vegetables): 350 calories, 19 g fat, 10 g saturated fat, 60 mg cholesterol, 1,000 mg sodium, 29 g carbohydrate, 1 g fiber, 5 g sugar, 14 g protein

OVEN-BAKED PARMESAN CHICKEN TENDERS

1/3 cup all-purpose flour
1 large egg, lightly beaten
2 tablespoons olive oil
2 cups crisp rice cereal
2 cups panko
1/4 cup grated Parmesan
1 clove garlic, grated
Coarse salt and ground pepper
1-1/2 pounds boneless skinless chicken tenderloin
Nonstick cooking spray

Heat oven to 475 degrees. Place flour and egg in two separate, shallow bowls. In food processor, pulse cereal and oil until fine crumbs form. Remove to bowl, and mix in panko flakes, Parmesan and garlic. Season with salt and pepper; transfer to a third shallow bowl.

Lightly season chicken with salt and pepper. Prepare an assembly line of flour, egg and cereal mixture. Coat chicken in the flour, followed by egg and cereal. Shake off excess coating and place on baking sheet, leaving 1/2 inch between each tender. Lightly coat tenders with nonstick cooking spray.

Bake until light golden brown and cooked through, 10-15 minutes, turning halfway through and coating other side with cooking spray.

Serve with your keiki’s favorite dipping sauce. Serves 4.

Approximate nutritional information, per serving (assumes about 20 seconds of spray to coat chicken and not including salt to taste): 530 calories, 15 g fat, 2.5 g saturated fat, 150 mg cholesterol, 330 mg sodium, 50 g carbohydrate, 1 g fiber, 2 g sugar, 48 g protein

TOASTED QUINOA COCONUT AND DARK CHOCOLATE GRANOLA BARS

1 cup uncooked quinoa (available at health food stores)
1 cup quick oats
1/2 cup macadamia nuts, chopped (may substitute with peanuts or almonds)
1/2 cup coconut
1/2 cup dried blueberries (may substitute with dried cranberries, raisins or strawberries)
1/4 teaspoon salt
1/2 cup peanut butter
3/4 cup honey
2 tablespoons canola oil, divided
3 tablespoons brown sugar
1 cup dark chocolate chips (may substitute with semisweet, milk or white chocolate)

Heat oven to 350 degrees. Spray glass or ceramic baking dish with nonstick cooking spray.

On baking sheet, spread quinoa, oats and nuts and toast 6-8 minutes or until golden brown.

Return mixture to large bowl; add coconut and dried fruit. Set aside.

In a medium saucepan, combine salt, peanut butter, honey, 1 tablespoon oil and brown sugar. Over medium heat, simmer 3-5 minutes or until ingredients are combined and have smooth, syrupy consistency.

Pour over oat mixture and combine until evenly coated. Pour into baking dish and firmly pack. Bake 20 minutes. Let cool up to 2 hours and cut.

In a medium microwave-safe bowl, add chocolate chips and remaining tablespoon oil. Microwave on high in 30-second intervals, stirring in between, until chocolate is melted. Dip the bottom of each bar into melted chocolate and set on parchment paper until hardened. Makes about 36 bars.

Approximate nutritional information, per granola bar: 150 calories, 7 g fat, 2.5 g saturated fat, no cholesterol, 35 mg sodium, 20 g carbohydrate, 2 g fiber, 12 g sugar, 3 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.