Give your family a healthy meal makeover

If you're tired of being a short order cook, with meals that are short on nutrition, here are some dishes that will satisfy the grown-ups at the table as well as the kids. Liz Weiss is co-author of “The Moms' Guide to Meal Makeovers.” She shares some secrets on “Today.” Check out the recipes she discusses on the show:

Shrimp Teriyaki Noodles 
Makes 5 servings

8 ounces medium curly egg noodles (about 4 cups)
One 16-ounce bag frozen broccoli florets, thawed
One 16-ounce bag frozen precooked small or medium shrimp, thawed
1 tablespoon peanut oil
1/3 cup reduced-sodium (lite) teriyaki sauce
1/3 cup water
1 tablespoon reduced-sodium (lite) soy sauce
2 teaspoons cornstarch

Bring a big saucepan of water to a boil. Add the noodles and cook according to package directions.  A few minutes before they're done, toss in the broccoli. Bring the water back to a boil and cook until the pasta and broccoli are cooked to your liking. Drain and set aside. Return the saucepan to the stove and heat the oil over medium-high heat. Add the shrimp and sauté 1 to 2 minutes. Meanwhile, whisk together the teriyaki sauce, water, soy sauce, and cornstarch. Once the shrimp are hot, add the well-blended teriyaki mixture to the pan and stir for a minute or two until it thickens. Now add the broccoli and pasta back to the pan, mix everything together, heat through, and you're good to go.  For added flavor and crunch, top with chopped peanuts.

• Serve with strawberries or orange sections.

Tip: If someone in your family has a peanut allergy, use canola oil instead of peanut oil.

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Confetti Chicken Wraps
Makes 6 to 8 servings

What do orange bell peppers and yellow corn kernels have in common? Yes, yes, we know they're both vegetables but it turns out that each contains a powerful antioxidant called zeaxanthin. Research suggests that zeaxanthin keeps our eyes healthy as we age. Besides the fact that orange peppers and corn are good for you, they also taste great in this simple weeknight meal. 

1 tablespoon canola oil
1 large orange bell pepper, finely diced
1 pound skinless, boneless chicken breast halves, sliced into thin strips
1/2 to 1 teaspoon ground cumin
1/2 to 1 teaspoon chili powder
One 15 ½-ounce can pinto beans, drained and rinsed
One 7-ounce can yellow corn kernels, drained
1 cup preshredded reduced-fat Cheddar cheese
3/4 cup salsa
Six to eight 8-inch flour tortillas

Heat the oil in a large nonstick skillet over medium-high heat. Add the peppers and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes.  Stir in the beans, corn, cheese, and salsa and cook until heated through and the cheese melts, about 2 minutes. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds.  Assemble by placing the chicken mixture on each tortilla.  Wrap burrito style and serve.

330 Calories, 8 grams Total Fat, 1.5 grams Saturated Fat, 510 milligrams Sodium, 41 grams Carbohydrate, 8 grams Fiber, 24 grams Protein

• Serve with guacamole and reduced-fat sour cream.

Tip: If your family loves hot and fiery foods, add extra cumin and chili powder or use a spicy salsa.

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Kitchen Sink Pasta Salad with Lamb Chops
Makes 8 to 10 servings

Whether you're heading to a backyard barbeque or need a cold dish for a hot summer's night, our Kitchen Sink Pasta Salad is an easy alternative to all those creamy macaroni salads sold at the supermarket deli counter. This salad is so versatile, you can add everything but the kitchen sink, and it's guaranteed to work every time.

1 pound dried bow tie pasta
4 to 5 cups fresh or frozen broccoli florets
1 pint cherry or grape tomatoes (about 2 cups), sliced in half
One 15 1/2 ounce can chickpeas, drained and rinsed, optional
One 14-ounce can artichoke hearts, drained, rinsed and quartered, optional
6 to 8 ounces feta cheese, crumbled
3/4 cup pitted kalamata olives, chopped or one 6-ounce can small black olives, drained
1/3 to 1/2 cup lite Italian or Caesar salad dressing
1/3 cup chopped fresh basil or cilantro, optional

Cook the pasta according to package directions. Five minutes before the pasta is done, add the broccoli. Bring the water back to a boil and cook until the pasta is done. Drain and place in a large bowl. While the pasta is still warm, add the tomatoes, chickpeas as desired, artichoke hearts as desired, cheese, olives, salad dressing, and herbs as desired and stir to combine.  Serve warm or chill for a cold salad. Leftovers are great for school lunch the next day.

Roasted Lamb Chops
6 rib lamb chops, trimmed
1/2 t chopped rosemary
pepper to taste
dressing for lamb chops:
in small bowl mix: 2 T olive oil
2 t balsamic vinegar
1 t Dijon mustard
1/2 t honey
Brush adult lamb chops with dressing.
Place all lamb chops in pan with oil. Pan saute for 5 minutes each side.

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Chocolate Pudding with Toppers 
Makes six 1/2-cup servings

One of the easiest ways to make chocolate pudding for the kids is to grab a 50-cent box of instant pudding mix. You can't beat the convenience, but with it can come artificial flavors and colors including red 40, yellow 5, and blue 1. For an all-natural alternative, take a few extra minutes and make our chocolate pudding from scratch. Topped with your choice of add-ins such as nuts, raisins, or sliced fresh fruit, it's a tempting ending to any meal.

1/2 cup sugar
1/3 cup unsweetened cocoa powder
3 tablespoons cornstarch
1/8 teaspoon salt
2 1/2 cups 1% lowfat milk
1/2 cup lowfat vanilla yogurt
1 teaspoon vanilla extract

Toppings (optional):
Graham crackers, crushed
Raisins
Chopped walnuts nuts
Granola
Fresh fruit such as blueberries, raspberries, sliced bananas, sliced strawberries
Whipped light cream

Whisk together the sugar, cocoa, cornstarch, and salt in a medium saucepan. Gradually whisk in the milk until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer, stirring gently, until the mixture thickens slightly, about 2 minutes. Remove from the heat and stir in the yogurt and vanilla. Spoon the mixture into 6 individual serving bowls. Cover with plastic wrap or wax paper (this will prevent a film from forming) and chill for at least 1 hour. Sprinkle with toppings as desired and serve.

160 Calories, 1.5 grams Total Fat, 1 gram Saturated Fat, 115 milligrams Sodium, 31 grams

Recipes provided by Liz Weiss. Excerpted from, "The Moms' Guide to Meal Makevers." Copyright 2004 by Janice Bissex and Liz Weiss. All rights reserved. For more information you can visit: www.mealmakeovermoms.com

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