Serving up food savings by cooking at home

...veggies and salsa. Or fill a tortilla with tuna, turkey oregg salad, lettuce, tomatoes and onions for a wrap.

"Other easy at-home-style fast food includes an instant pizza made on a pita bread or English muffin topped with pizza sauce, low-fat shredded mozzarella cheese,turkey pepperoni and veggies, then baked at 350 degrees for 5 to 10 minutes.

"Instead of buying fried chicken nuggets, bake chicken tenders coated with corn flake crumbs and Parmesan cheese.Dip in barbecue sauce, reduced-fat dressings or peanut sauce.

"Set out taco and burrito bars at home so everyone can build their own creations, suggests Andrea Giancoli, registered dietitian, nutrition policy coordinator, Los Angeles Unified School District, and ADA spokeswoman. ``Kids like to make their own things.''

"Giancoli says not to be afraid of canned foods they can really play a role in an economic meal that is still healthy. ``The trick to is to rinse them (corn, beans, etc.) to get the sodium off or buy low-sodium.''

"Other at-home options include fish tacos, grilled frozen chicken or vegetable patties, chicken or rice bowls loaded with vegetables and beans (easy on the rice) and sprinkled with a little cheese, baked potatoes with broccoli and a scant sprinkling of cheese, salads with reduced-or low-fat dressings and a pizza with whole-wheat pizza dough (available at Trader Joe's), store-bought pizza sauce, artichoke hearts, tomatoes, mushrooms, a layer of spinach leaves and reduced-fat,soy or rice cheese.

"For something sweet, offer chunks of bananas, strawberries or apple slices with some melted chocolate or reduced or low-fat Reddi Wip topping for dipping, suggests Fernstrom. Other choices include a variety of frozen popsicles, low-fat ice cream in the range of 100 to 150 calories or 100 calorie snack-pack cookies or reduced-fat puddings."

CRISPY CHICKEN TENDERS

1 to 1 1/2 pounds chicken tenders, rinsed
1 1/4 cups corn flake crumbs (crush up 5 cups corn flakes)

Rinse chicken tenders with cold water and coat with corn flake crumbs. Place coated tenders on foil-lined baking sheet. Bake in a preheated 350-degree oven about 25 minutes or until chicken is tender, no longer pink and juices run clear. Serve warm with your favorite dipping sauce mustard, barbecue, sweet and sour sauce, peanut sauce or reduced-fat ranch dressing. Makes 4 servings.

QUICK CHICK TACOS
2 cups diced OR shredded cooked chicken breast (use grilled chicken breast or cooked rotisserie chicken from market)
1/2 to 3/4 cup chunky salsa
Shredded or chopped lettuce OR green cabbage
4 taco shells OR 4 tortillas
Shredded reduced fat Cheddar OR mozzarella cheese
Light sour cream

In a medium microwave-safe bowl, mix chicken and salsa. Heat in a microwave oven on high power 2 to 3 minutes, stirring once or twice, until hot throughout.

Arrange lettuce in taco shells. Top with 1/4 cup chicken mixture, a sprinkling of cheese and a dollop of sour cream. Serve with additional salsa if desired. Makes 4 hard or soft tacos.

THAI NOODLE SALAD
9 ounces fresh fettuccine OR other egg pasta
4 green onions, trimmed and sliced
1 cup shredded carrots
1 cucumber, peeled, halves lengthwise, seeded and thinly sliced
3/4 cup bottled peanut sauce

Prepare pasta according to package directions. Rinse under cold water and drain well. In a large serving bowl, combine pasta, green onions, carrots, cucumber and peanut sauce. Toss until coated. Serve sprinkled with chopped roasted peanuts. Makes 4 servings.

NOTE: Add 2 cups shredded cooked chicken or 1/2 pound cooked shrimp along with diced red or yellow bell peppers, if desired.

From ``5:30 Challenge: 5 Ingredients, 30 Minutes, Dinner on the Table,'' by Jeanne Besser and Susan Puckett.

RED, WHITE AND GREEN TORTILLA PIZZA
1 (8-inch) flour tortilla
2 tablespoons pesto sauce
1/2 tomato, sliced
2 ounces fresh mozzarella, sliced
2 tablespoons freshly grated Parmesan cheese

Pierce tortilla in several places with a fork. Place between 2 sheets of microwave-safe paper towels. Microwave on high power 1 to 1 1/2 minutes or until barely crisp. Remove from paper towels and place on a serving plate. Spread with pesto and top with overlapping tomato and mozzarella slices. Sprinkle with Parmesan. Microwave on high 45 seconds or until cheese melts. Serve with a mixed green salad. Makes 1 serving.

From ``5:30 Challenge: 5 Ingredients, 30 Minutes, Dinner on the Table,'' by Jeanne Besser and Susan Puckett.

CURRIED CHICKEN SALAD
1/4 cup reduced-fat mayonnaise
1/4 cup low-fat yogurt
2 tablespoons mango chutney
2 teaspoons curry powder
1/2 pound cooked chicken breast, chopped
2 ribs celery, chopped
2 green onions, chopped
1 cup red grapes, halved (optional)
1 head red OR green leaf lettuce
1/2 cup almonds, toasted and chopped

In a large bowl, whisk together mayonnaise, yogurt, chutney and curry powder. Stir in chicken, celery, green onions and grapes. Evenly divide lettuce among 4 plates. Top with chicken salad and sprinkle each with 2 tablespoons almonds. Makes 4 servings.

NOTE: To use chicken salad mixture in a sandwich or wrap, prepare as directed deleting grapes, lettuce and almonds. Use as sandwich filling between two slices of whole wheat bread or wrap up in a pita bread or tortilla.

BARBECUED CHICKEN PIZZA
1 pound prepared pizza dough, whole wheat preferred (purchased at Trader Joe's OR homemade)
1 cup barbecue sauce
3 thin red onion slices, halved and separated into pieces
2 cups chopped grilled or barbecued chicken
2 to 3 cups shredded smoked Gouda OR mozzarella cheese
3 tablespoons chopped fresh basil OR cilantro

Roll out or stretch pizza dough to fit into a lightly greased 12-inch pizza pan. Spread barbecue sauce evenly over dough just to the edges. Sprinkle evenly with red onion pieces, chicken, cheese and basil. Bake on top shelf of a preheated 450- or 500-degree oven 12 to 15 minutes or until crust is golden. Cut into 8 to 10 wedges to serve. Makes 4 servings.

NOTE: Make a meatless pizza by using pizza sauce instead of barbecue sauce and topping with a layer of spinach leaves, canned artichoke hearts packed in water, drained, chopped tomatoes, mushroom slices and a sprinkling of grated cheese. Bake as directed above.

From ``365 Easy One Dish Meals,'' by Natalie Haughton.

ZESTY CHICKEN SEASONING BLEND
2 tablespoons chili powder
1 tablespoon garlic salt
1 tablespoon paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
2 tablespoons lime juice
3 tablespoons cooking oil

In a small mixing bowl, combine all seasonings. Blend in lime juice and oil forming a paste. Refrigerate until using. To use, brush mixture on whole chicken or chicken pieces and allow to stand 1 hour at room temperature or at least 2 hours in refrigerator before roasting or grilling. Roast or grill until chicken is cooked through. Makes enough to season 7 to 8 pounds of chicken.

SOFT TACOS
3/4 cup picante sauce
2 tablespoons lime juice
1/2 teaspoon chili powder
2 cups cooked chicken strips
3 cups shredded lettuce
12 (8-inch) flour tortillas
1 medium tomato, chopped
1 cup shredded Cheddar cheese

Mix picante sauce, lime juice and chili powder in a large bowl. Add chicken and lettuce and toss until evenly coated. Spoon about 1/2 cup chicken mixture down center of tortilla. Top with tomato, cheese and additional picante sauce. Fold tortilla around filling. Makes 12 servings