How to avoid mealtime meltdowns

Ingredients:

• 1 head cauliflower
• 1 teaspoon garlic or onion powder
• 2 tablespoon light sour cream
• 1/4-1/2 cup skim milk
• 1 cup shredded reduced-fat cheddar
• 1/2 cup whole grain bread crumbs

Directions:

1. Preheat oven to 350 degrees F. 

2. Cut up cauliflower and boil until fork tender. 

3. Drain and let cool, then blend together in a food processor with garlic/onion powder, sour cream and milk. 

4. Fold in cheese, then transfer to a baking dish prepared with cooking spray. 

5. Top with bread crumbs and bake about 20-30 minutes.

Ingredients:

• 1 cup whole grain orzo, cooked according to directions on the package and cooled completely
• 1 cups cut corn (frozen, fresh or canned)
• 1 can pinto beans (or other favorite bean), drained and rinsed
• 1/2 cup sliced black olives
• 1/2 cup chopped onion, tomato, avocado, bell pepper and/or other favorites
• Lime juice to taste
• Salt and pepper to taste

Directions:

1. Toss all ingredients in a large serving bowl.
2. Squeeze a little lime juice over top and a dash of salt and pepper.

Ingredients:

• 1 medium zucchini
• 1-1/2 cups panko crumbs
• 1/2 cup grated Parmesan cheese
• 1 egg white

Directions:

1. Preheat oven to 450 degrees F.

2. Peel zucchini and cut into fries.
3. Set aside. 

4. Mix panko crumbs and Parmesan into a coating tray or shallow dish.
5. Whisk egg white until frothy, then gently mix zucchini fries in it.

6. Dredge zucchini into panko-crumb Parmesan mixture, pressing firmly to coat.

7. Arrange on a baking sheet prepared with cooking spray.
8. 
Bake for about 15 minutes or until golden brown.
9. Sprinkle additional Parmesan over top before serving.