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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.

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.

This is the perfect meal for a busy after-school night when you don’t have a lot of time.

Servings: 4-6

What you need:

3 tablespoons butter

4 skinless, boneless chicken breasts (Watch cooking video for instructions)

2 teaspoons garlic powder

1 teaspoon seasoning salt

1 teaspoon onion powder

Combine the seasonings in a small bowl. Melt butter in a large skillet over medium high heat. Add the chicken and sprinkle with some of the seasoning mixture. Saute about 7-10 minutes on each side or until the juices run clear.


Incredible  Cous Cous (makes 4 servings)

1 tablespoon of canola oil

½ cup packed baby kale, chopped

⅓ cup dried cranberries

1 cup cous cous

2 cups chicken broth

¼ cup pine nuts

In pot with a lid, bring the broth to a boil; add the cous cous, cover and take off the heat and rest for 5 minutes. Meanwhile, saute the pinenuts over medium heat, stirring constantly until toasted.  Throw in the chopped kale and cranberries, cover for another minute. Fluff with a fork. Last, add the toasted pine nuts and mix together.

Welcome to Kate’s Kitchen with Teens.

A homemade pizza is healthier, quicker and less expensive than delivery or frozen pizza!

Servings: 4

What you need:

Cooking spray

1 pre-made pizza dough (whole wheat or white)

1 tablespoon olive oil

1 clove garlic

¼ tsp. oregano

1 ½ cups of whole tomatoes (1-15 ounce can)

⅓ cup of packed fresh basil leaves (torn)

3 ounces of fresh mozzarella, thinly sliced

salt and pepper to taste

Pre-heat the oven to 450 F. Roll out the dough into a round circle to fit the pizza stone. Spray the pizza stone with cooking spray. Place the dough on the pizza stone and let it rest. Heat the olive oil in a small to medium size skillet over medium-low heat. Add the garlic and oregano and saute for 1 minute (do not burn the garlic!); add the tomatoes, crushing them as you go and let them simmer for 5 minutes, until thickened. Spread the sauce over the dough. Add the fresh basil and mozzarella slices on top. Bake for 12-15 minutes or until crust is browned on the edges and the cheese is melted.

Nutritionist Jill Castle shows teens how to make creamy and delicious chicken enchiladas in just a few quick steps!

Servings: 6

What you need:

3 boneless, skinless chicken breasts

sliced, pickled Jalapeno peppers  (small jar for poaching chicken)

1 tablespoon of olive oil

1 onion, chopped

one pepper, any color, chopped

sliced black olives (15 oz. can)

1 brick of low fat cream cheese

1, 12 oz. jar of salsa (any heat)

2 cups shredded Mexican cheese

1, 29 oz. jar of enchilada sauce

whole wheat flour tortillas (8 ct)


Preheat oven to 350 F.

To Poach the Chicken: Place chicken breasts and jalapeno’s in a large skillet. Fill with water to cover chicken breasts and simmer over medium-low heat until chicken cooked through, making sure to turn them over midway through cooking. Depending on the thickness of the chicken, this takes about 15-20 minutes. Remove chicken to a plate; cool; shred chicken by hand.

To Make the Filling: In another large skillet, heat the olive oil over medium heat and add onions and peppers, cooking until the onions are soft and translucent. Add the olives, 1 cup of shredded cheese, salsa, shredded chicken, and cream cheese. Stir until cream cheese is melted; remove from heat. Spray a 9 x 13” casserole dish with cooking spray; pour about ½ cup of enchilada sauce on the bottom to cover.

Assemble: In one tortilla, spread about ¼ to ⅓ cup of filling and roll up into a tube. Place in the casserole dish seam-side down. Repeat filled tortillas until the filling and tortillas are gone. Pour the remainder of the enchilada sauce over the filled tortillas and sprinkle with remaining shredded cheese.

Bake in a 350 F oven for 30 minutes or until bubbly.