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Nutritionist Jill Castle shows teens how to give their metabolisms a protein and vitamin boost when they’re needing a quick snack or meal!

Servings: 2 potatoes

What you need:

2 large Idaho potatoes

1 package broccoli–steam in the bag

Cheddar Cheese Sauce:

½ tablespoon butter

½ tablespoon flour

½ cup low fat milk

½ cup cheddar cheese (+ more as desired)

Pre-cooked turkey bacon, chopped into “bits”

Wash and dry potatoes; pierce with a fork several times. Cook potatoes in microwave oven on the “potato” setting, or for 6-8 minutes. Remove and set on a plate. Cook broccoli according to package directions. Chop the bacon or use kitchen scissors to cut into small bits. Meanwhile, make the cheddar sauce by melting the butter in a small saucepan. Add the flour, mixing with butter for about 2 minutes or until flour is browned. Slowly add milk, whisking as you go. Continue to whisk while the sauce thickens. When it is thick, add the cheese and continue to stir until melted through. Cut the potatoes down the middle and open them wide. Top with cooked broccoli, then cheese sauce, and bacon bits.

Nutritionist Jill Castle shows you how to make this hearty, healthy calzone.

Servings: 1 calzone, 2 servings

What you need:

1 pre-made pizza dough

1 package of sliced turkey pepperoni

½ cup of skim milk ricotta cheese

1 ½ cups of shredded mozzarella cheese

2 teaspoon dried basil


Heat the oven to 375 F. Separate the dough into two parts, and roll out each one into a thin circle, about the size of a dinner plate. Combine the ricotta cheese, mozzarella cheese and the basil in a separate bowl. Layer ¼ of the pepperoni on one half of the dough round. Add ½ of the cheese mixture on top and spread; layer ¼ of the pepperoni on top. Fold over into a half circle and pinch edges together, securing further with the tines of a fork. Do the same with the remaining dough round, cheese and pepperoni. Place both calzones on a greased cookie sheet and bake for about 30 minutes.

Did you know that kale is one of the most nutritious foods on the planet? Paired with Thai turkey sliders, nutritionist Jill Castle shows you how to have a true home run for lunch or dinner!

Servings: 10-12 turkey sliders

What you need:

1 pound ground turkey

¼ cup Panko bread crumbs

2 Tablespoons soy sauce

1 Tablespoon ginger paste

2 Tablespoons sesame oil

2 scallions (green onions), thinly sliced

Bakery-style dinner rolls


Mix ground turkey, Panko, soy sauce, ginger paste, sesame oil, and scallions together in a large mixing bowl. Roll mixture into 10-12 small balls and press into a 2-inch circle. Bake on a cookie sheet in a 400° F oven for 15 minutes, or grill until done. Serve on a dinner roll.


1 bunch kale, leaves rinsed and patted dry

1 tablespoon olive oil

1 teaspoon Kosher salt

Preheat oven to 350F. Line a baking sheet with parchment paper. Use scissors to trim stems off kale. Tear kale, rinse and dry in salad spinner. Drizzle kale with olive oil and sprinkle salt over the kale, as evenly as possible. Bake until edges are brown (but not burnt!), about 10-15 minutes.

A simple sauce and a seasoning rub makes these pork tenderloins and mashed potatoes taste like heaven!

Pork + sauce

Servings: 4

What you need:

4-6 thick boneless pork tenderloins

1 tsp of cumin

1 tsp of garlic powder

1 tsp of salt

1 tsp of pepper

⅓ cup of shallots or onion

¾ c pomegranate juice (or cranberry juice)

1 tablespoon of sugar

1 tablespoon of balsamic vinegar

Run seasoning on pork. Heat pan with 2 tablespoons of olive oil. Grill pork. When cooked through, remove from pan, set aside and cover in foil to keep warm. In the same pan, grill the onions for 1 minute. Add the vinegar, juice and sugar. Stir for 5 minutes until slightly thickened. Drizzle sauce on top of pork and mashed potatoes. YUM!


MONSTER MASH POTATOES (makes 4 servings)

4 large Idaho potatoes

½ cup 1% low fat milk (+ more if needed to loosen the mixture)

½ stick butter

salt & pepper

Peel and cube potatoes. Place in a pot filled with cold water while chopping to prevent browning. Over medium heat, cook the potatoes until tender (use a fork to determine this). Drain the water, keeping the potatoes in the pot. Add the milk and butter. Whip the potatoes with a hand-held blender or a potato masher until fluffy.

Welcome to Kate’s Kitchen with Teens.

Ditch the boxed mac & cheese, and see how tasty homemade macaroni & cheese is!

Servings: 4-6

What you need:

1 pound elbow macaroni

2 tablespoons butter

2 tablespoons flour

2 cups of low fat milk

2 cups sharp cheddar cheese, shredded

4-6 slices deli American cheese

Kosher salt


Cook macaroni according to package directions. Drain and set aside in a large mixing bowl. Melt butter in a large pot over medium heat. Add flour and whisking, cook until browned, about 1 minute. Slowly whisk in the milk, making sure to continuously stir. Keep stirring until “roux” (a white sauce base that can be flavored, usually with cheese) thickens, about 10-15 minutes. Turn heat to low. Add the cheeses, stirring until completely melted. Salt and pepper to taste. Pour cheese sauce over the macaroni and mix well. Serve like this or transfer to a baking dish and bake at 350F for about 20 minutes or until browned on top.

Welcome to Kate’s Kitchen with Teens.

If you love fettuccine alfredo at a restaurant, you will love this healthier version even more!

Servings: 4-6

What you need:

1 pound whole grain fettuccine

1 tablespoon all-purpose flour

1 cup cold low fat milk

1 tablespoon olive oil

1 clove garlic, minced

½ cup evaporated non fat milk

½ teaspoon salt

¾ cup grated parmesan cheese

Boil fettuccine according to package directions; drain. Meanwhile, whisk the flour and low-fat milk in a bowl. Place the garlic and 1 tbsp. olive oil in the skillet and cook over medium-high heat, about 30 seconds. Add the flour-milk mixture and bring to a boil, whisking. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 tsp. salt, and the grated parmesan cheese; stir to melt, 1 minute. Toss with the fettuccine pasta.

Nutritionist Jill Castle shows you how to make a delicious meal for busy school nights. Prep the steak in the morning and you have a healthy dinner in less than 10 minutes!


Servings: 4-6

What you need:

1-2 pounds flank steak

⅓ cup balsamic vinegar

⅓ cup olive oil

5 cloves garlic, minced

⅓ cup grainy mustard

salt and pepper

In a bowl, combine the minced garlic, vinegar, oil and mustard and whisk together. Score the flank steak. Place the steak in a large ziploc bag, and pour the marinade in. Zip it closed, eliminating the air. Let marinate for at least 4 hours. Pull out of the refrigerator 30 minutes before grilling. Sprinkle with salt and pepper on both sides. Grill outside, or on top of the stove on a large grill pan; 5 minutes per side for medium-rare. Let rest for 5 minutes before carving (against the grain).


Roasted Vegetables – (makes 4 servings)

1 small eggplant, peeled and large dice

1 large onion, large dice

1 yellow squash, large dice

1 zucchini, large dice

2 tablespoons olive oil

Kosher salt and pepper

Pre-heat the oven to 400 F. Wash and prepare the vegetables. In a large bowl, toss the veggies in olive oil and sprinkle with salt. Spread on a large baking sheet. Roast for 10 minutes and turn them over/stir them. Roast for another 5-10 minutes until browned.

Welcome to Kate’s Kitchen with Teens.

Who thought a grilled cheese could be THIS good and healthy!

Servings: 1 grilled cheese

What you need:

2 slices of whole grain bread

1 slice each of american, cheddar, mozzarella cheese

¼ avocado

2 pats (teaspoons) butter

Heat a grill pan over medium heat. Spread each slice of bread with butter. Place 1 slice butter side down on the hot griddle. Add cheese and avocado. Cover with second piece of bread, butter side up. Flip when bread is browned. Cook until browned and cheese is melted.

The delicious crumb topping makes these the best blueberry muffins ever!

Servings: 12

What you need:

1½ cups whole wheat flour

¾ cup white sugar

½ teaspoon salt

2 teaspoons baking powder

1 cup Plain Greek yogurt (Chobani)

1 egg

1 cup fresh blueberries


Rocky Topping:

¼ cup white sugar

3 tablespoons cup all-purpose flour

¼ cup cold butter, cubed

1½ teaspoons ground cinnamon


Preheat oven to 375 degrees F. Grease muffin cups or line with muffin liners. Combine 1½ cups flour, ¾ cup sugar, salt and baking powder. Add to the flour mixture yogurt and egg. Fold in blueberries. Fill muffin cups to the top, and sprinkle with crumb topping mixture.

To Make Crumb Topping: Mix together sugar, flour, butter, and cinnamon. Mix with fork, and sprinkle over muffins before baking.

Bake for 15 to 20 minutes in the preheated oven, or until done.