Five Meals Every Kid Will Love
Let’s face it — it’s not easy cooking for a little one, being that a number of kids fall under the “picky eater” category. And then there’s the cooking issue, as stated by Kendra: “The women in the Wilkinson family do not cook. But, what we do know how to do is ‘boss’”
However, you don’t need to be a chef to whip up a healthy meal that you and your children can enjoy. Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD, authors of No Whine with Dinner, created 150 recipes using their own families — and then other families — as their official taste testers. “Aside from upping the ante on nutrition, we kept two other priorities in mind: kids’ taste buds and parents’ busy lifestyles,” state both registered dieticians (also known as The Meal Makeover Moms http://mealmakeovermoms.com).
Here are five of their simple, healthy recipes that will satisfy everyone in your home (and maybe even “the boss”):
Ham & Cheesy Breakfast Sandwich
(Makes 1 serving)
1/2 teaspoon canola oil
1 large egg, beaten
1 slice lower-sodium deli ham (3/4 ounce)
1 slice reduced-fat Cheddar or American cheese (1/2 ounce)
1 whole wheat English muffin, halved and lightly toasted
1.Heat the oil in a small nonstick skillet over medium heat. Add the egg and cook until almost set, 2 to 3 minutes.
2.Fold the egg in half and then in half again so it is about the same size as the muffin. Top with the ham and cheese and cook, covered, until the cheese melts, 1 to 2 minutes. Place between the muffin halves.
Nutrition Information per Serving: 260 calories, 9g fat, (2g saturated, 0.4g omega-3), 550mg sodium, 24g carbohydrate, 3g fiber, 19g protein, 15% calcium
Scoop-It-Up Tuna Salad
(Makes 2 servings)
One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 to 4 tablespoons light canola mayonnaise
Salt and freshly ground black pepper
Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers
1.Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well. To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.
Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
Corny Salmon Cakes
(Makes 4 servings)
Two 5-ounce cans boneless, skinless pink salmon, drained and finely flaked3/4 cup dried bread crumbs, divided2/3 cup shredded reduced-fat Cheddar cheese2/3 cup frozen corn kernels, thawed1/4 cup light mayonnaise1 large egg, beaten1 tablespoon Dijon mustard1/4 teaspoon reduced-sodium Old Bay Seasoning1 tablespoon canola oil
1. Combine the salmon, 1/2 cup bread crumbs, cheese, corn, mayonnaise, egg, mustard, and Old Bay Seasoning in a bowl and mix until well combined.
2. Shape the mixture into 8 patties (a generous 1/4 cup each) and coat with the remaining 1/4 cup bread crumbs.
3. Heat half the oil in a large nonstick skillet over medium-high heat.
4. Cook the patties until the bottoms are golden brown, 5 minutes.
5. Flip the patties, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.
Nutrition Information per Serving (2 cakes): 340 calories, 16g fat (3g saturated, 1.5g omega-3), 800mg sodium, 22g carbohydrate, 2g fiber, 28g protein, 15% calcium, 10% iron http://mealmakeovermoms.com/recipes/seafood/corny-salmon-cakes/
Veggie Burger Supreme
(Makes 4 servings)
4 veggie burgers
4 whole wheat hamburger buns, lightly toasted
1/3 cup crumbled goat cheese
1/4 cup prepared pesto
1 cup prewashed baby spinach or arugula
1.Cook the veggie burger according to package directions. Spread the goat cheese on one half of each hamburger bun and the pesto on the other half.
2.Place the veggie burger and the spinach between the bun halves and serve
Nutrition Information per Serving: 320 calories, 15g fat (5g saturated), 740mg sodium, 30g carbohydrate, 8g fiber, 24g protein, 10% vitamin A, 25% calcium, 20% iron
Mom’s Mango Smoothie
(Makes 4 servings)
2 cups frozen mango (one 10-ounce package)
1½ cups 100% mango juice, tropical juice, or orange juice
1 cup low-fat vanilla yogurt
1.Place the mango, juice, and yogurt in a blender, and blend until well combined.
2.Pour into individual glasses and serve with a straw.
Nutrition Information per Serving (1 cup): 150 calories, 1g fat (0g saturated), 65mg sodium, 33g carbohydrate, 2g fiber, 4g protein, 10% vitamin A, 30% vitamin C, 10% calcium