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Crunchy Chicken Tenders



CrunChy ChiCken tenders

by Shirley Brown and Alyssa Dazet

Sweet Cheeks Headquarters


Do you want to be the coolest parent around? Then send your kids to school with crunchy chicken tenders in their brown-bag lunch! While all the other kids are eating their soggy chicken tenders from the school lunch lady, your kids will be crunching away on a healthier and tastier version that will be the envy of even the most popular kids! You just made yourself into the … coolest … parent … ever.

makes 4-6 servings

ingredients directions

1 lb. boneless, skinless chicken tenders 1⁄2 cup arrowroot
1 tbsp. chili powder
2 tsp. sea salt

2 tsp. pepper

2 eggs

2 cups crushed sweet-potato chips or plantain chips

Olive oil for frying


Serve your tenders with mustard for dipping.

1. Mix together arrowroot, chili powder, and salt and pepper in a bowl.

2. Whisk eggs into a second bowl.

3. Place crushed chips onto a plate.

4. Dredge the chicken tenders through the arrowroot mixture, then the egg, then the chips. Place on a separate plate.

5. Generously cover the bottom of a skillet with olive oil and heat over medium-high heat until bubbling.

6. Place the tenders in the skillet in a single layer and cook 1 to 11⁄2 minutes on each side until golden. Add more olive oil to pan between
batches and let it heat 
up to bubbling before adding more chicken tenders. 

CFK Recipe: Flower Power!

Flower Power!
by Shirley Brown and Alyssa Dazet
Food should not only taste good but also look good. These eggs come out looking like a little bouquet of flowers,
especially when served on a bed of greens. And who doesn’t like flowers?

blocks per flower
1 protein block
~½ carbohydrate block


1 egg
1 bell pepper, any color

Prepare 1-2 eggs per serving depending upon the age of your little one. Fill the rest of the plate up with greens and a sprinkling of olive oil or diced apple tossed with nuts.

1. Slice the bell pepper width-wise to get large, round rings about 1 inch thick. Clean out any seeds in the center.
2. Spray a skillet with non-stick spray and turn on medium heat.
3. Place the pepper ring in the pan. Crack an egg and slowly pour the white into the center of the ring. Once the white
begins to cook, drop the yolk in the center.
4. Sprinkle with pepper. Cover the skillet and let cook until done.

Download PDF:  CFJ_KidsRecipes_FlowerPower

Kids Recipe: It’s a bird! It’s a plane! No, it’s a “nutterfly!”

by Shirley Brown and Alyssa Dazet
Sweet Cheeks Headquarters

It’s a bird! It’s a plane! 
No, it’s a “nutterfly!”
Makes 1 serving

2 carbohydrate blocks
2 fat block


by Shirley Brown and Alyssa Dazet

Everyone loves eating foods with fingers, right? This snack is as easy to make as it is to eat, and involving the kids with the preparation makes them even more excited to eat it. Have
the kids roll up the snacks and use leftover roasted, steamed or sautéed vegetables—or cook up a new batch.
Makes one serving

½ carbohydrate block
1 protein block
1 fat block

1 ounce deli-sliced turkey breast
2-3 asparagus spears
1/3 red bell pepper
1/3 tsp. olive oil
Salt and pepper to taste

The carbohydrates used in the handy snack roll are low-density carbs. If your snack needs more carbohydrates, you can stuff the turkey with more asparagus and peppers or serve it with apple
slices to balance the snack.

1. Preheat oven to 400 degrees.
2. Wash and dry asparagus and red pepper.
3. Trim base off asparagus and cut pepper into thin strips.
4. Coat asparagus and red peppers with 1/3 tsp. olive oil. Add salt and pepper to taste.
5. Spread vegetables evenly on cookie sheet and bake for 10-15 minutes or until soft. Remove and let cool.
6. Take 1 piece of turkey and roll 2-3 spears of asparagus and a portion of bell peppers inside. Cut in half and serve.

download the recipe.


by Shirley Brown and Alyssa Dazet

Eggs are a great source of protein, and most kids love them. So, however you can get your kids to eat them, we say do it! This is a basic egg bake with a twist on presentation. Your kid will love the heart-shaped eggs. Makes 8 servings

blocks per serving
.5 carbohydrate blocks
1.5 protein blocks
1.25 fat blocks

12 eggs
2.5 cups shredded raw yellow squash and zucchini
Olive oil (pan coating)
2⁄3 cup chopped onion
1⁄3 cup coconut milk
Salt and pepper to taste
¼ cup chopped fresh chives
Your serving size will vary depending on the size of your cookie cutters, as will the exact Zone blocks. Serve with ¼ cup sliced grapes and ½ cup fresh strawberries to balance the meal.

1. Preheat oven to 375.
2. Chop onions and set aside.
3. Heat a frying pan on low/medium heat with 1⁄3 tsp. olive oil. Add in onions and cook until soft and brown. Set aside and cool.
4. In a food processor, shred zucchini and squash. Set aside.
5. In a large mixing bowl, beat eggs until completely mixed. Add in onions, zucchini, salt and pepper, and coconut milk.
6. Grease a 9 x 13-inch pan with pan coating, making sure to grease sides of pan, then pour in your egg mixture. Sprinkle with fresh chives.
7. Bake uncovered for 45 minutes or until centers of eggs are solid and edges brown.
8. Remove from oven, let cool and cut into hearts or your child’s favorite shape.

Download the recipe


by Shirley Brown and Alyssa Dazet

Dessert doesn’t have to be loaded up with processed sugars.
Nature’s sweet enough! These banana pops are absolutely
delicious—so good you might eat them all yourself before
the kids can get to them.

approximate blocks for one pop
2 carbohydrate blocks
3 fat blocks

3 bananas
Jar of almond butter
Chopped pecans or your favorite—ahem!—your child’s favorite nut
½ cup dried cranberries

additional supplies
Wooden skewers, cut in half

1. Cover a cookie sheet in wax paper.
2. Peel and cut the bananas in half width-wise. Stick half a skewer up the middle of the banana. Place banana pop on the cookie sheet. Follow with the rest of the banana halves.
Place the cookie sheet in the freezer and leave there for at least 30 minutes.
3. Spread chopped nuts and dried cranberries on a plate. Take the banana pops out of the freezer.
4. Dip the pop in the jar of almond butter, and then roll it in the chopped nuts and cranberries, pressing firmly so they stick. Place the pops back on the wax-covered cookie sheet.
5. Place the pops back in the freezer for at least 30 minutes until they harden.

Download the recipe