Break out of the PB&J or mac ’n’ cheese rut with this fresh batch of kid-approved midday meals. Many of them can be packed up for school, and all earn an “A” for nutrition.
SOUPS • SALADS • SANDWICHES
Break out of the PB&J or mac ’n’ cheese rut with this fresh batch of kid-approved midday meals. Many of them can be packed up for school, and all earn an “A” for nutrition.
lunch • SOUPS
Makes 4 cups
You won’t have any trouble getting your child to try something green when you put a bowlful of this creamy, potassium-packed soup on the table.
2 teaspoons olive oil
½ onion, chopped
1 medium potato, peeled and diced into ½-inch pieces
3 cups chopped broccoli
3 cups low-sodium vegetable stock
1 cup shredded, reduced-fat Monterey Jack cheese
1 In a large stockpot, heat oil and sauté the onion for 5 to 7 minutes over low to medium heat. Add potatoes, broccoli, and stock; bring to a boil. Reduce to a simmer and cook, covered, for 12 to 15 minutes or until broccoli and potatoes are tender when pierced with a fork.
2 Remove the mixture from stove top; allow to cool a bit. Pour the mixture and cheese into a blender; puree. (Puree it in batches if necessary.) Or use a handheld blender to do it right in the stockpot. Sprinkle a little extra cheese on top.
Nutrition per cup: 170 calories; 13g protein; 9g fat (4g saturated fat); 13g carbohydrate; 3g fiber; 239mg calcium; 1mg iron; 377mg sodium.
Here’s another idea for getting kids to try broccoli: Roast it. Break it up into smallish florets, then toss with olive oil and a little salt and pepper. Spread in a single layer on a shallow baking pan and bake at 400°F for 15 to 20 minutes or until it’s golden-brown on the tips and crispy.
lunch • SOUPS
Makes 6 servings
We snuck in sweet potatoes—their beta-carotene will give your child’s immune system a boost. If you serve this soup in mugs, it will be easier for kids to enjoy.
2 teaspoons vegetable oil
1 medium onion, chopped
1½ teaspoons cinnamon
2 cans (19 ounces each) no-salt-added black beans, with liquid
1 package (32 ounces) low-sodium chicken broth
1 large sweet potato, diced
Plain Greek-style yogurt, optional
1 In a saucepan, heat oil over medium heat. Add onion and cinnamon, and cook for 6 minutes. Stir in beans, chicken broth, and sweet potato. Bring mixture to a boil; reduce heat and simmer 10 minutes.
2 Let soup cool 5 minutes, puree in blender in two batches until smooth. Reheat on low until warm before serving. Divide among six mugs. Top with yogurt, if desired.
Nutrition per serving: 201 calories; 13g protein; 2g fat (0g saturated fat); 34g carbohydrate; 10g fiber; 102mg calcium; 3mg iron; 137mg sodium.
Beans are a brilliant, budget-friendly source of protein and fiber—perfect for a child who doesn’t like to eat red meat or chicken.
lunch • SOUPS
Makes 8 cups
With protein, veggies, and carbs, this soup is a well-balanced meal.
1 tablespoon canola oil
1 tablespoon grated ginger
3 garlic cloves, minced
4 cups (32 ounces) low-sodium chicken broth
1 cup water
4 ounces angel-hair pasta, broken in half
1 cup snow peas, cut in half
1 cup matchstick carrots
½ cup coconut milk
1 pound precooked medium shrimp, cleaned and tails removed
1 In a large saucepan, heat oil on medium-high. Cook ginger and garlic for 30 seconds. Pour in chicken broth and the water and bring to a boil over high heat. Add pasta and return to a boil. Cook for 3 minutes.
2 Toss in snow peas and matchstick carrots and cook another 3 minutes. Gently stir in coconut milk and shrimp and leave on the stove until shrimp is warmed through, about 2 to 3 minutes.
Nutrition per cup: 190 calories; 16g protein; 6g fat (3g saturated fat); 14g carbohydrate; 1g fiber; 40mg calcium; 3mg iron; 216mg sodium.
To make this soup slightly lower in fat, you can substitute reduced-fat coconut milk for the regular stuff. Just be sure not to get cream of coconut, which is too sweet for this dish.
lunch • SOUPS
Makes 8 cups
The teeny meatballs and cheese-filled pockets are the perfect size for toddlers and preschoolers.
½ pound ground turkey breast
1 tablespoon Italian-seasoned bread crumbs
teaspoon ground sage
teaspoon pepper
teaspoon salt
3 cups low-sodium chicken broth
1 can (14.5 ounces) Italian-seasoned diced tomatoes
1 can (8 ounces) no-salt-added tomato sauce
1 cup chopped celery
1 cup chopped carrots
1 cup frozen green beans, thawed
1 package (7 ounces) refrigerated mini cheese ravioli, such as Buitoni
1 Heat oven to 400°F. Line a baking pan with aluminum foil and coat with vegetable cooking spray. Combine turkey, bread crumbs, sage, pepper, and salt in a bowl; shape into 48 mini meatballs. Bake for 12 minutes, or until browned.
2 In a 3-quart saucepan, combine broth, tomatoes, tomato sauce, celery, and carrots. Boil, then reduce heat. Cover and simmer for 5 minutes. Cut up beans and stir into broth with ravioli. Cook, covered, for 5 minutes. Add meatballs to serve.
Nutrition per 1¼ cups: 203 calories; 17g protein; 3g fat (1g saturated fat); 27g carbohydrate; 3g fiber; 89mg calcium; 2mg iron; 487mg sodium.
These mini meatballs are worth the effort. They’re tasty and much lower in fat than store brands.
lunch • SOUPS
Makes about 3 cups
If your kid doesn’t like tomatoes, serve him watermelon more often. It contains many of the same nutrients, such as vitamin C and cancer-fighting lycopene.
4½ cups watermelon cubes
½ teaspoon salt
¼ teaspoon ground coriander
teaspoon pepper
¼ cup plain Greek yogurt
2 tablespoons raisins
1 Place the watermelon, salt, coriander, and pepper in a food processor or blender (split into two batches if equipment is small). Cover and puree until smooth. Mix in the Greek yogurt just until combined.
2 Serve soup in bowls and top with raisins to look like seeds.
Nutrition per ¾ cup: 76 calories; 3g protein; 1g fat (0 saturated fat); 17 carbohydrate; 1g fiber; 31mg calcium; 1mg iron; 298mg sodium.
Greek yogurt is something of a miracle food—even the nonfat version adds richness and creaminess to dishes. In this recipe, it serves another purpose: It gives body to the soup so that the raisin “seeds” float on top.
lunch • QUICK FIXES
Keep your kids full and happy with these cute comfort-food pairs.
lunch • QUICK FIXES
Vitamin C in the berries helps your child absorb the iron from the raisins and peanut butter.
In a blender, combine 1 pint strawberries hulled and chopped; 1 cup low-fat vanilla yogurt; and 1 teaspoon lemon juice. Divide among four bowls and garnish each with a strawberry.
lunch • QUICK FIXES
Makes 4 servings
Use regular or golden raisins for these sandwiches that are just the right size for little hands.
Split 4 mini whole-wheat bagels and toast them. Thinly spread each half with 1 tablespoon peanut butter (use cream cheese for kids under 4) and top with ½ teaspoon raisins.
Nutrition per combo (½ cup soup, 2 bagel halves): 405 calories; 18g protein; 18g fat (4g saturated fat); 51g carbohydrate; 8g fiber; 175mg calcium; 2mg iron; 399mg sodium.
lunch • QUICK FIXES
Makes 4 servings
The creamy texture of hummus makes it a natural for kids. It works as a dip too.
Place a heart-shaped cookie cutter over 1 slice of pumpernickel bread. Fill cutter with 2 tablespoons hummus, using a spoon or toothpick to push hummus to edge of form. Carefully pick up cutter to leave heart-shaped hummus. Repeat with 3 more slices of bread and 6 tablespoons hummus, divided.
lunch • QUICK FIXES
Celery and onions may seem like “nothing” foods, but they have a lot of healthy antioxidants. It’s easy to slip them into this soup (or even pasta sauce) because they’re pureed.
Heat 1 tablespoon olive oil in a pot on medium-high. Add 1 small onion, chopped; 1 stalk celery, chopped; and 1 to 1½ tablespoons grated ginger. Sauté until soft, about 5 minutes. Add 1½ pounds sliced carrots and 2 cups low-sodium chicken broth. Bring to a boil and simmer until carrots are tender, about 25 minutes. Puree until smooth in a blender (let cool a bit first) or in the pot, using an immersion blender. Season to taste with salt and pepper. Divide among four bowls and garnish with chopped fresh chives.
Nutrition per combo (1 bowl of soup, 1 sandwich): 254 calories; 8g protein; 7g fat (1g saturated fat); 40g carbohydrate; 9g fiber; 101mg calcium; 2mg iron; 490mg sodium.
lunch • SALADS
Makes 4 servings
Ask your child to tear up the lettuce for the salad. She’s more likely to eat the dish if she helps make it.
¾ pound lean ground beef
1½ cups no-salt-added pinto or navy beans, drained
½ teaspoon chili powder
¼ teaspoon salt
teaspoon pepper
½ cup salsa, divided
1 tablespoon lime juice
1½ cups shredded lettuce
½ chopped avocado
1 small chopped tomato
¼ cup red-onion strips
Baked tortilla strips
1 In a large skillet, cook beef over medium heat. Drain well and return to pan. Mix in beans, chili powder, salt, and pepper; cook for 1 minute. Stir in ¼ cup salsa and heat through.
2 Mix together remaining salsa and lime juice; set aside. Divide lettuce among serving bowls. Add meat mixture, avocado, tomato, red onion, and salsa mixture. Finish by topping each salad with a handful of tortilla strips.
Nutrition per serving: 329 calories; 23g protein; 12g fat (3g saturated fat); 31g carbohydrate; 7g fiber; 110mg calcium; 4mg iron; 355mg sodium.
Here are seven sous-chef tasks that preschoolers adore: Sprinkling cheese * Dropping berries into batter * Peeling bananas* Cracking eggs (with help) * Spray-coating a pan * Mashing potatoes * Snipping herbs (with kiddie scissors)
lunch • SALADS
Makes 4 servings
If your kids complain about having lettuce on their plates, tell them that the kabobs need a “bed” to rest on.
1 container (7 ounces) hummus
¼ cup lemon juice
2 tablespoons water
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon ground black pepper
1 pound pork tenderloin, cut into 1¼-inch cubes
2 teaspoons honey
1 red pepper, cut into bite-size chunks
1 package (8 ounces) mixed salad greens
1 medium cucumber, sliced
1 Heat the broiler. In a small bowl, stir together the hummus, lemon juice, the water, garlic, salt, and pepper. Place the pork cubes in a large bowl. Top with half of the hummus mixture and stir together so it’s mixed well. Add the honey to the remaining hummus mixture and set aside.
2 Alternately thread the pork and pepper pieces onto metal or wooden skewers (soak the wooden ones in water first), leaving ¼-inch space between pieces. Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat for 12 to 15 minutes or until pork is done, turning every once in a while to brown evenly.
3 In a large bowl, combine the salad greens and cucumber. Toss with the reserved hummus mixture. Divide the vegetables among four serving plates. Place one kabob on top of each salad.
Nutrition per serving: 263 calories; 27g protein; 8g fat (2g saturated fat);21g carbohydrate; 4g fiber; 62mg calcium; 2mg iron; 329mg sodium.
If your child likes to dip his veggies, try this salad dressing alternative. Make your own hummus by pureeing a can of drained chickpeas, 2 cloves pressed garlic, 1 to 2 tablespoons lemon juice, and 2 tablespoons tahini until smooth.
lunch • SALADS
Makes 4 servings
If your kids like the sandwich, give this equally delicious salad a shot. It’s a great way to get them to start loving crunchy and nutritious greens.
Salad
8 slices cooked low-sodium bacon, coarsely crumbled
4 cups sliced green-leaf lettuce
1 cup halved yellow and red grape tomatoes
1 cup croutons
Dressing
¼ cup light mayonnaise
1 tablespoon water
1 tablespoon cider vinegar
½ teaspoon sugar
Pinch of pepper
1 Combine all the salad ingredients in a large bowl.
2 Whisk together the dressing ingredients in a small bowl. Drizzle the dressing over salad and toss it together.
Nutrition per serving: 182 calories; 6g protein; 13g fat (4g saturated fat); 11g carbohydrate; 2g fiber; 29mg calcium; 1mg iron; 407mg sodium.
lunch • SALADS
Makes 1 serving
Strawberries, string cheese, and the fun of mixing it up help the lettuce go down. This meal packs a day’s worth of vitamin C and then some.
Salad
1 cup butter or Bibb lettuce
cup slivered carrots or your kid’s favorite chopped vegetable
4 strawberries, sliced
1 stick reduced-fat swirled string cheese, sliced
¼ cup cubed low-sodium cooked ham
Dressing
½ cup low-fat buttermilk
½ cup light mayonnaise
½ tablespoon apple-cider vinegar
2 chives, chopped
1 Cut or tear lettuce into small pieces. Toss together the lettuce, veggies, berries, cheese, and ham.
2 Pour the buttermilk, mayo, and vinegar into a medium bowl and whisk until combined. Gently stir in the chives. Transfer salad ingredients to bowl and serve dressing on the side. Store leftover dressing in the fridge.
Nutrition per serving (with 2 tablespoons dressing): 186 calories; 12g protein; 11g fat (4g saturated fat); 12g carbohydrate; 3g fiber; 211mg calcium; 1mg iron; 517mg sodium.
Ranch or honey-mustard dressing? Cheddar cheese or mozzarella? When you let kids make some of the decisions about what goes into a salad—such as which vegetable goes into this one—they’ll be more likely to give it a try.
lunch • SALADS
Makes 6 cups
Since the lettuce is on the bottom, kids won’t even realize this is a salad until they start eating.
2 cups chopped red-leaf lettuce
1 cup diced roast turkey, about pound (use one thick slice from the deli)
1 ripe avocado, cut into chunks
½ cup halved red grapes
cup chickpeas
2 reduced-fat cheddar cheese sticks, cubed
Honey-mustard salad dressing
Place lettuce on a serving platter. Line each of the remaining ingredients diagonally on top of lettuce, as shown, starting with turkey in the center. Serve with the dressing on the side.
Nutrition per cup with 1 tablespoon dressing: 186 calories; 8g protein; 12g fat (3g saturated fat); 13g carbohydrate; 2g fiber; 91mg calcium; 1mg iron; 485mg sodium.
Protein-rich foods help build and repair every tissue in the body that kids need to grow. They also contain must-have nutrients—like iron, zinc, and B vitamins. Shop for the leanest meats (such as skinless chicken, turkey, or a cut of beef with “loin” or “round” in its name) to get protein minus the unhealthy fats. At least once a week, kids should eat fish and beans, which have nutrients that are not found in meat.
lunch • SANDWICHES
Makes 6 servings
When you use whole-grain bulgur in your hamburgers, you’ll be able to cut back on ground beef, saving money and artery-clogging saturated fat.
1 cup water
cup bulgur
¾ pound ground beef sirloin
½ cup finely chopped red onion
½ teaspoon salt
¼ teaspoon freshly ground black pepper
6 small whole-wheat buns or rolls, split and toasted
Green or red lettuce leaves
1 tomato, sliced
1 avocado, halved, seeded, peeled, and sliced, optional
1 Place the water in a medium saucepan and bring to boiling over high heat. Add the bulgur; cover, reduce heat, and simmer for 10 to 12 minutes or until tender. Remove from heat. Let stand, covered, for 5 minutes. Uncover; fluff with a fork. Cool.
2 In a large mixing bowl, combine the beef, onion, salt, pepper, and bulgur. Shape mixture into six ½-inch-thick patties.
3 Place the patties on the greased rack of an uncovered grill directly over medium coals. Grill for 10 to 12 minutes or until done, turning carefully once.
4 Serve burgers in buns topped with lettuce, tomato, and, if desired, avocado.
Nutrition per serving: 265 calories; 16g protein; 12g fat (4g saturated fat); 25g carbohydrate; 6g fiber; 64mg calcium; 2mg iron; 372mg sodium
lunch • SANDWICHES
If you’re serving these super-cute sandwiches at a party or playdate, keep condiments on the side so they won't make the bread soggy.
12 slices whole-wheat bread
12 slices white bread
2 tablespoons chocolate-hazelnut spread
2 tablespoons raspberry jam
3 slices low-sodium deli roast beef
6 thin cucumber slices
3 slices low-sodium ham
3 slices provolone cheese
3 slices low-sodium smoked turkey
3 slices reduced-fat Colby cheese
1 Using the breads, make three of each kind of the following sandwiches: chocolate-hazelnut spread with raspberry jam; roast beef and cucumber slices; ham and provolone; and turkey with Colby.
2 With 1½- to 3-inch cookie cutters, cut the sandwiches into shapes. Cut center of top bread slices so filling shows through.
Nutrition range per sandwich: 156-240 calories; 6-15g protein; 3-9g fat (0-4g saturated fat); 23-36g carbohydrate; 2g fiber; 66-214mg calcium; 2mg iron; 298-581mg sodium.
Save leftover bread from sandwich cut-outs and use it to make your own croutons or bread crumbs.
lunch • SANDWICHES
Makes 5 sandwiches
This quick and easy-to-prepare meal has half the fat of a cheeseburger—and tastes every bit as good.
1 pound pork tenderloin, chopped
1 small onion, chopped
1 tablespoon vegetable oil
1 can (8 ounces) no-salt-added tomato sauce
3 tablespoons cider vinegar
1 tablespoon packed brown sugar
1 teaspoon yellow mustard
5 small rolls, split
2 cups coleslaw mix
Sliced dill pickles
1 Use a large skillet to brown the pork and onion in hot oil over medium heat for 2 to 3 minutes. Drain the fat and stir in the tomato sauce, vinegar, brown sugar, and mustard. Bring to a boil; reduce heat. Cover and simmer for 10 minutes, stirring occasionally. Uncover and cook for another 2 to 3 minutes, until the sauce reaches the consistency you like.
2 Spoon pork onto rolls and top with coleslaw mix and pickles.
Nutrition per sandwich: 343 calories; 25g protein; 8g fat (2g saturated fat); 40g carbohydrate; 3g fiber; 83mg calcium; 3mg iron; 526mg sodium.
For a speedier version of this sandwich, substitute about 1¼ cups of your favorite bottled barbecue sauce for the tomato sauce, cider vinegar, brown sugar, and yellow mustard.
lunch • SANDWICHES
Makes 6 burgers
Even with one-third the fat of a hamburger, these chicken patties remain moist thanks to the juicy plums on top. (And you thought we put them there just because they looked pretty!)
1 pound ground chicken breast
¼ cup panko bread crumbs
1 tablespoon fresh basil, chopped
½ teaspoon ground ginger
Salt and pepper to taste
1 plum
4 teaspoons olive oil, divided
6 square-shaped, 3-inch whole-grain buns, split
1 tablespoon sweet-and-sour sauce
12 baby spinach leaves
1 In a bowl, combine chicken, bread crumbs, basil, ginger, salt, and pepper. Pat mixture into a 6-inch square on a piece of foil. Cover and freeze for 30 minutes so it gets firm. Meanwhile, halve the plum and remove the pit. Cut three ¼-inch-thick slices; make flower shapes with a cookie cutter. Don’t discard the leftover pieces; they’ll look cute on the burgers too and the plum’s skin is particularly antioxidant-rich. Toss the plum slices with 1 teaspoon olive oil.
2 Cut chicken mixture into six 2x3-inch patties; brush with remaining oil. Grill on medium for 10 minutes or until done, turning once. Grill plums after you flip patties; turn once. Toast buns on grill rack for 1 minute.
3 Brush bottom of each bun with the sweet-and-sour sauce. Add 2 spinach leaves, chicken patty, plum cutout, and the bun top.
Nutrition per burger: 208 calories; 21g protein; 5g fat (1g saturated fat); 18g carbohydrate; 1g fiber; 51mg calcium; 2mg iron; 251mg sodium.
Before grilling, brush meat or fish with olive oil, fruit juice, or an herb vinaigrette rather than BBQ sauce—it may help prevent carcinogens from forming on your food.
lunch • SANDWICHES
Makes 4 servings
Score a home run with these super-healthy sandwiches. Our sliders have half the fat of restaurant versions.
2 skinless, boneless chicken breast halves
Salt and pepper
Vegetable cooking spray
4 slices white cheddar cheese
4 mini rolls
4 slices cucumber
4 baby spinach leaves
Reduced-fat raspberry vinaigrette
1 Using a mallet or a rolling pin, flatten chicken breast halves to about ¼- to ½-inch thick. Season both sides with salt and pepper and cut each in half crosswise so that you have four pieces.
2 Lightly coat a grill pan with cooking spray and heat on medium-high. Grill roll halves, cut sides down, for 1 to 2 minutes or until toasted; set aside. Add chicken and cook for 8 to 10 minutes, turning once. Remove chicken from pan and top with a cheese slice.
3 Meanwhile, use a cookie cutter to make star-shaped cucumbers. Secure the stars to tops of the rolls with a pick. Then place a piece of chicken and a spinach leaf inside of each roll. Pour vinaigrette into a dish so that your kids can spoon on their own dressing.
Nutrition per serving: 273 calories; 23g protein; 10g fat; (4g saturated fat); 22g carbohydrate; 1g fiber; 154mg calcium; 2mg iron; 448mg sodium.
lunch • SANDWICHES
Makes 6 servings
If your preschooler passed on the beans last night, don’t worry. He won’t even notice they’re in this patty.
2 tablespoons finely chopped carrot
2 tablespoons finely chopped red pepper
2 tablespoons frozen whole-kernel corn
½ cup cooked black beans
½ cup cooked brown rice
1 egg yolk
1 tablespoon fine dry bread crumbs
1 tablespoon olive oil
6 small whole-grain buns
6 small Bibb lettuce leaves
6 tomato slices
¼ cup plain yogurt
2 teaspoons honey mustard
1 Place carrot, red pepper, and corn in a microwave-safe bowl and add 1 tablespoon water. Cover with wax paper and microwave on high for 2 minutes, or until tender. Drain and set aside.
2 Place beans and rice in a bowl and mash with a fork. Stir in cooked veggies and egg yolk. With wet hands, shape well-rounded tablespoons of mixture into balls, then roll in bread crumbs to coat. Flatten into 6 patties.
3 Heat oil in a skillet on medium. Cook patties for 2 to 3 minutes per side. Serve in buns with lettuce, tomato, and a dip made of stirred yogurt and honey mustard.
Nutrition per serving: 183 calories; 7g protein; 6g fat (1g saturated fat); 27g carbohydrate; 4g fiber; 80mg calcium; 2mg iron; 177mg sodium.
lunch • SANDWICHES
Makes 4 servings
Crunchy falafel is a great burger alternative and packs a healthy protein punch.
1 15-ounce can garbanzo beans
¼ cup shredded carrots
2 tablespoons all-purpose flour
3 tablespoons sesame tahini, divided
1½ teaspoons chopped garlic
½ teaspoon ground cumin
¼ teaspoon salt
teaspoon pepper
1 tablespoon olive oil or spray
cup plain low-fat yogurt
2 tablespoons lemon juice
1 tomato
4 lettuce leaves
8 mini whole-wheat pita pockets
1 Heat oven to 425°F. Rinse and drain beans, and mash together with carrots, flour, 2 tablespoons tahini, 1 tablespoon water, garlic, cumin, salt, and pepper. It’s fine if there are some pieces of garbanzos.
2 Grease a cookie sheet with olive oil and shape mixture into 16 patties the size of a half dollar. Place on cookie sheet. Brush with olive oil. Bake for 10 minutes or until crispy, turning once.
3 Meanwhile, in a small bowl mix yogurt, remaining tahini, and the lemon juice. Add warm water by the tablespoon if sauce seems stiff.
4 Stuff falafel, tomato, and lettuce leaves into pitas. Serve with yogurt sauce on the side and fresh veggies like cucumber and red-pepper dippers.
Nutrition per serving: 415 calories; 16g protein; 65g carbohydrate, 12g fat (2g saturated fat), 11g fiber; 137mg calcium; 4mg iron; 354mg sodium.
Falafel freezes beautifully either before or after cooking, so save leftovers or double the recipe.