supper
MAIN DISHES • SIDE DISHES • PASTAS • ALL-IN-ONE DINNERS
Getting a healthy dinner on the table doesn’t have to be stressful. With make-ahead meals, packaged shortcuts, and time-saving tricks, these family recipes rock so you can finally relax and enjoy your food.
Butterfly Shrimp Skewers
Makes 6 skewers
Shrimp is one of the best sources of selenium, a mineral that boosts the immune system. Serve these whimsical skewers with Citrusy Edamame and brown rice.
INGREDIENTS
6 2-inch strips orange bell pepper
12 medium peeled and deveined uncooked shrimp
1 to 2 tablespoons reduced-fat vinaigrette salad dressing
12 cucumber slivers
MAKE IT
1 Soak six 8-inch wooden skewers in water for 30 minutes. Push a pepper strip into the center of each and cut two slits near the top. Place a shrimp on each side, as shown. Snip off the skewer’s pointy ends if serving to young kids.
2 Brush shrimp and peppers with vinaigrette and grill on a greased rack over medium heat for 2 to 3 minutes or until shrimp are opaque, turning once. When cool enough to handle, add small strips of cucumber to slits for the butterfly’s antennae.
Nutrition per skewer: 21 calories; 3g protein; 1g fat (0 saturated fat); 2g carbohydrate; 0g fiber; 8mg calcium; 0mg iron; 30mg sodium.
kitchen tip 
If you forget to soak the skewers before grilling, wrap the exposed parts in aluminum foil to keep them from burning.
Tilapia Piccata
Makes 6 servings
Pair these mild-tasting fillets glazed with a yummy lemon sauce with roasted Cauliflower “Popcorn”, and you’ve got a healthy fish dinner kids will ask for again and again.
INGREDIENTS
¼ cup all-purpose flour
½ teaspoon salt
¼ teaspoon pepper
1 pound (about 6) tilapia fillets
4 teaspoons canola oil
1 cup low-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
1 tablespoon butter
1 tablespoon chopped parsley
2 tablespoons nonpareil capers, rinsed and drained, optional
MAKE IT
1 Combine flour, salt, and pepper in a shallow bowl. Dredge fish in flour mixture, coating well.
2 In a large nonstick skillet, heat oil on medium-high. Add fish and cook until brown, about 2 minutes. Flip and cook another minute. Transfer fish to a platter and keep warm.
3 Increase heat to high, add broth to skillet, and bring to a boil. Cook until liquid is reduced to ½ cup; it’ll take about 3 minutes. Dissolve cornstarch in 1 tablespoon water; whisk into broth. Cook another minute, then stir in lemon juice, butter, parsley, and capers, if you’re using them. Spoon the sauce over fish.
Nutrition per serving: 99 calories; 7g protein; 5g fat (2g saturated fat); 5g carbohydrate; 0g fiber; 6mg calcium; 1mg iron; 249mg sodium.
cooking fun
Older kids can be a big help in the kitchen. Children ages 7 and up can gather ingredients and measure them out. But save the stove work for the teenagers.
Cod Cakes
Makes 16 2-inch patties and ½ cup dip
These crisp, pan-fried patties are a great way to get your little landlubber to eat fish without a fuss. Serve them with a crunchy slaw, such as Rainbow Coleslaw.
INGREDIENTS
1 large potato, cut into 2-inch chunks
½ pound cod fillets
2 tablespoons grated Parmesan cheese
1 egg, lightly beaten
1 teaspoon chopped parsley
1 egg, lightly beaten
1 cup bread crumbs
2 tablespoons canola oil
Dip
¼ cup low-fat plain yogurt
¼ cup reduced-fat mayonnaise
1 tablespoon lemon juice
¼ teaspoon salt
MAKE IT
1 Place potato in a pot; add water to cover by 2 inches. Put on lid; cook 20 minutes on medium-high, or until tender. Lift out potatoes and mash in a bowl. Add cod fillets to the pot; cook 5 minutes and strain water. Gently break up cod. Add to potatoes in bowl, along with cheese, 1 egg, and parsley. Mix gently to combine.
2 Form mixture into 16 patties. Dip patties into another whisked egg and then into the bread crumbs. Heat 2 tablespoons canola oil in a large pan on medium. Cook cakes 4 minutes on each side, or until golden.
3 Stir together yogurt, mayonnaise, lemon juice, and the salt in a small bowl. Serve the dip on the side.
Nutrition per 4 patties with 2 tablespoons sauce: 356 calories; 20g protein; 17g fat (3g saturated fat); 30g carbohydrate; 2g fiber; 133mg calcium; 2mg iron; 574mg sodium.
nutrition note
Many of the health benefits of seafood come from its omega-3 fatty acids, a type of polyunsaturated fat that is associated with heart health and brain function.
Fish & Veggies Baked in Parchment
Makes 4 servings
This fish under wraps makes a super-easy and ultrahealthy one-dish meal.
INGREDIENTS
1 roll parchment paper
16 stalks asparagus, trimmed
8 small carrots, halved lengthwise
4 2.5-ounce tilapia fillets
1 tablespoon olive oil
½ teaspoon garlic-herb salt-free seasoning
teaspoon salt
4 thin orange slices, halved
MAKE IT
1 Heat oven to 400°F. Cut four 12-inch squares of parchment and fold in half. For each packet put 4 asparagus, 4 carrot halves, and 1 fillet on one side of the crease. Sprinkle with olive oil, seasoning, and salt.
2 Top with orange slices. Then, fold paper over fish and vegetables. Make two or three 1-inch folds on the short ends, then repeat on the long side to enclose. Arrange on a large baking sheet.
3 Bake for about 12 minutes. Check for doneness by unrolling a flap of paper (fish should flake easily and vegetables should be crisp-tender).
4 Using scissors, carefully cut through the top of each pack, pulling paper away to expose the fish and veggies.
Nutrition per serving: 125 calories; 16g protein; 6g carbohydrate, 5g fat (1g saturated fat); 5g fiber; 2mg iron; 126mg sodium.
kitchen tip
Trim the asparagus by bending it near the woody end until it snaps.
Pecan-Crusted Fish Sticks
Makes 7, two-stick servings
The crisp coating and buttery taste of pecans are a sure draw in this dish—and it’s full of healthy fats too. Serve the fish sticks with Crinkly Carrot “Fries” to create your own diner-style basket.
INGREDIENTS
Nonstick cooking spray
1 pound cod fillets, rinsed and patted dry
1 cup pecan halves
1 cup torn whole-wheat bread pieces
½ teaspoon salt
cup all-purpose flour
2 eggs, lightly beaten
MAKE IT
1 Heat oven to 450°F. Coat a wire baking rack with nonstick cooking spray and place on a baking sheet or in a shallow baking pan; set aside. Cut fish into fourteen 3×1-inch strips and set aside.
2 Place pecans, bread pieces, and salt in a food processor; pulse until fine. Place in small bowl. Put flour and eggs in separate bowls.
3 Lightly coat cod in flour. Dip in egg, and roll in pecan mixture. Put fish on rack; coat with cooking spray. Bake for 10 to 12 minutes or until golden.
Nutrition per serving: 221 calories; 16g protein; 13g fat (2g saturated fat); 10g carbohydrate; 2g fiber; 32mg calcium; 1mg iron; 244mg sodium
nutrition note
All seafood contains at least a tiny bit of mercury, a toxic metal that interferes with the nervous system of fetuses and young children. Although a small amount occurs naturally, most of it enters the air and water supply when coal, wood, or oil are burned. Use Atlantic cod in this recipe—it’s not overfished or high in mercury.
Citrus-Beef Kabobs
Makes 4 two-kabob servings
The orange marinade helps keep the lean beef moist and tender. Serve these kabobs with barley pilaf and French-style green beans. Stir half of the remaining orange juice mixture into the pilaf and toss the green beans with the other half to bump up the flavor of both sides.
INGREDIENTS
2 oranges
1 tablespoon olive oil
1 tablespoon reduced-sodium soy sauce
8 ounces beef sirloin, cut into strips
MAKE IT
1 Squeeze 3 tablespoons juice from one of the oranges and combine with oil and soy sauce. Add 1 tablespoon of the juice mixture to the beef; toss to coat.
2 Cut the other orange into 16 wedges. String two wedges and meat onto eight 8-inch skewers. (If using wooden skewers, soak in water for 30 minutes before using.) Cook in a grill pan over medium-high heat for 3 to 5 minutes or until meat is done, turning twice. Place kabobs on a platter to serve.
Nutrition per kabob: 64 calories; 7g protein; 3g fat (1g saturated fat); 3g carbohydrate; 0g fiber; 16mg calcium; 1mg iron; 89mg sodium.
Tandoori Chicken
Makes 8 skewers
This kid-friendly Indian dish introduces little ones to new flavor combos like garlic and ginger. Serve it with nutty-flavored brown rice and asparagus.
INGREDIENTS
1 pound chicken breast tenderloins
1 tablespoon vegetable oil
1 teaspoon garlic paste
1½ teaspoons garam masala
1 teaspoon grated fresh ginger
Dip
1 container (6 ounces) plain yogurt
1 tablespoon lime juice
MAKE IT
1 If using wooden skewers, soak in water for 30 minutes. Toss chicken with 1 tablespoon oil, garlic paste, garam masala, and ginger. Thread each piece onto a skewer.
2 Put the skewers right on the rack of a grill over medium heat (or cook on a grill pan) for about 10 minutes, turning occasionally. (Cook uncovered if you’re using coals, but put the top down on a gas grill.)
3 For dip, mix yogurt and lime juice together and serve on the side. (Cut tips off skewers before serving to young kids.)
Nutrition per skewer: 109 calories; 15g protein; 5g fat (1g saturated fat); 2g carbohydrate; 0g fiber; 53mg calcium; 1mg iron; 67mg sodium.
kitchen tip
Garam masala, like curry powder, is a blend of spices used in Indian cooking. While the exact blend varies from brand to brand, it can include black pepper, cinnamon, cloves, coriander, cumin, cardamom, dried chilies, fennel, mace, nutmeg, and other spices. It’s aromatic and adds a warmth to food but is not spicy.
Crispy Coconut Chicken
Makes 4 two-drumstick servings
If you’re in a hurry, you can cut the cooking time in half by using chicken breast strips instead of legs. Cooked peas tossed with brown rice makes a yummy accompaniment.
INGREDIENTS
cup crushed whole-grain crackers (about 8)
cup flaked coconut
1 jar (9 ounces) mango chutney
3 tablespoons lime juice
1 teaspoon curry powder
8 chicken drumsticks, skin removed
MAKE IT
1 Heat oven to 375°F. Place crackers in a large zip-top plastic bag and crush with a rolling pin. Add coconut to the bag and shake. In a small bowl, stir together the chutney, lime juice, and curry powder. Dip the chicken drumsticks, one piece at a time, in chutney, then place drumsticks inside the bag. Shake to coat.
2 Bake drumsticks on a foil-lined shallow baking pan for 40 minutes, or until cooked through (an instant-read thermometer inserted into the thickest part of the leg registers 180°F). Cover chicken loosely with aluminum foil for the last 10 minutes to prevent overbrowning.
Nutrition per drumstick: 239 calories; 22g protein; 6g fat (2g saturated fat); 21g carbohydrate; 1g fiber; 14mg calcium; 1mg iron; 363mg sodium.
kitchen tip
Most of the ingredients in this dinner are easily stored in the pantry or freezer. To help save money on the grocery bill, make a list of 10 to 20 nonperishable items that you buy regularly, and keep tabs on their prices at Parents.com’s sister site, Recipe.com, for a few weeks so you’ll know when you find a good deal. Stock up on these essentials when prices hit bottom.
Indian-Spiced Chicken with Relish
Makes 4 servings
When the weather’s nice, cook the chicken on your barbecue. Serve it with whole steamed green beans.
INGREDIENTS
2 pears, peeled, cored, and cut into chunks
½ cup fresh cranberries
cup dried cranberries
2 tablespoons honey
1 tablespoon cranberry or orange juice
½ teaspoon finely shredded orange peel
teaspoon ground ginger
½ teaspoon coarse kosher salt
½ teaspoon cumin
¼ teaspoon coarsely ground black pepper
4 skinless, boneless chicken-breast halves
1 tablespoon vegetable oil
Vegetable cooking spray
MAKE IT
1 In a medium saucepan, combine the pears, fresh and dried cranberries, honey, and juice. Bring to a gentle boil and cook, uncovered, for 3 minutes. Remove from heat. Stir in orange peel and ginger. Set aside to cool slightly.
2 Meanwhile, stir together the salt, cumin, and pepper in a small bowl. Brush both sides of the chicken with oil and sprinkle with salt mixture. Lightly coat a grill pan with vegetable cooking spray; heat on medium-high. Add chicken to pan and cook for 12 minutes, or until cooked through (an instant-read thermometer inserted into the thickest part of the breast registers 170°F), turning once.
3 Slice the chicken and spoon the pear relish on the top.
Nutrition per serving: 307 calories; 33g protein; 5g fat (1g saturated fat); 32g carbohydrate; 4g fiber; 30mg calcium; 1mg iron; 336mg sodium.
Moroccan Chicken
Makes 4 servings
With just a few simple ingredients, you can enjoy this restaurant-style dish at home any day. Serve it with your favorite vegetable and/or grain as a side. We paired it with spinach, lentil, and tomato couscous.
INGREDIENTS
1 teaspoon ground cumin
½ teaspoon kosher salt
¼ teaspoon ground cinnamon
4 skinless, boneless chicken-breast halves
1 tablespoon vegetable oil
MAKE IT
1 Mix the cumin, salt, and cinnamon in a small bowl, and sprinkle them over the chicken. Heat the oil in a large skillet on medium. Add the chicken and cook about 8 to 12 minutes or until done, turning once.
2 Transfer the chicken from the skillet to a serving platter.
Nutrition per serving: 189 calories; 33g protein; 5g fat (1g saturated fat); 0g carbohydrate; 0g fiber; 22mg calcium; 1mg iron; 334mg sodium.
kitchen tip
If you have paprika in your spice rack, sprinkle a bit on the chicken. It’s often used in this classic North African dish.
Real Popcorn Chicken
Makes 4 servings
This isn’t like any popcorn chicken you’ve ever had—these tender chicken cutlets are covered in a crispy crust made from real popcorn! Seasoned with thyme and a squeeze of lemon juice, it’s sure to become a family favorite. Serve it with Pinwheel Salad or crunchy coleslaw.
INGREDIENTS
3 cups popped popcorn
1 tablespoon fresh thyme
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 egg
3 tablespoons all-purpose flour
1 pound skinless, boneless chicken breast halves, cut into 2-inch pieces
1 tablespoon unsalted butter
1 tablespoon canola oil
1 lemon, cut into wedges
MAKE IT
1 Remove any unpopped popcorn kernels. Put the popcorn in a food processor; cover and pulse until coarsely ground. Place the popcorn in a shallow dish and add thyme, salt, and pepper.
2 Place the egg in another shallow dish; add 1 tablespoon water and beat lightly with a fork. Place flour in another shallow dish.
3 Dredge the chicken in the flour to coat, shaking off excess. Dip the chicken in the egg mixture, then in the popcorn mixture to coat.
4 Put the butter and oil in a large skillet over medium-high heat. Add chicken and cook 10 to 12 minutes or until chicken is cooked through, turning occasionally to brown evenly. Reduce to medium heat, if necessary. Serve with lemon wedges.
Nutrition per serving: 249 calories; 30g protein; 9g fat (3g saturated fat); 12g carbohydrate; 2g fiber; 41mg calcium; 2mg iron; 239mg sodium.
Honey-Mustard Chicken Wings
Makes 6 to 8 servings
These are as fun to eat as they are to make—serve them with lots of napkins and your favorite potato salad.
INGREDIENTS
3 pounds chicken wings, rinsed and patted dry with paper towels
2 tablespoons grapeseed or corn oil
Salt and freshly ground black pepper
¼ cup butter, melted
¼ cup Dijon mustard
2 tablespoons honey
Carrot sticks and celery sticks
MAKE IT
1 Heat oven to 375°F. Put the chicken wings in a large roasting pan, drizzle with the oil, and sprinkle liberally with salt and pepper. Toss to coat and spread the wings out in a single layer.
2 Roast, undisturbed, until the bottom of the pan is coated with fat and the wings are beginning to brown, about 15 minutes. Use a spoon to baste the wings with the drippings, then carefully pour the extra fat out of the pan and flip them over (if they’re sticking, give them an extra 5 minutes).
3 Combine melted butter with Dijon mustard and honey. Toss the wings with the butter mixture.
4 Return wings to the oven until both sides are nicely browned, another 10 minutes or so (they’ll release easily from the pan when ready).
5 Raise the oven temperature to 450°F and continue to cook until wings are crisp all over, about 10 more minutes. Serve hot, warm, or at room temperature with carrot and celery sticks on the side.
Nutrition per serving: 309 calories; 17g protein; 24g total fat (8 g saturated fat); 4g carbohydrate; 0g dietary fiber; 13mg calcium; 1mg iron; 371mg sodium.
Pulled Pork & Pepper Wraps
Makes 6 wraps
Try serving these with wedges of ripe cantaloupe or low-fat, low-sodium refried beans.
INGREDIENTS
1 pound pork tenderloin
Salt and pepper
½ cup barbecue sauce
¼ cup apricot spreadable fruit or low-sugar apricot jam
cup chopped onion
½ cup strips assorted-color sweet peppers
6 whole-wheat tortillas
Assorted toppings (shredded cheddar cheese, salsa, guacamole, and/or light sour cream)
MAKE IT
1 Season pork with salt and pepper. Place pork in a 4-quart slow cooker. In a bowl, mix barbecue sauce, spreadable fruit, and onion; pour over pork. Add peppers. Cover; cook on low-heat setting for 4 hours or on high-heat setting for 2 hours. The pork should be at least 160°F.
2 Remove pork and cut up; shred with fork. Stir back into mixture in cooker. Serve in flour tortillas with the assorted toppings.
Nutrition per wrap (without toppings): 291 calories; 20g protein; 5g fat (1g saturated fat); 39g carbohydrate; 2g fiber; 108mg calcium; 2mg iron; 460mg sodium.
Cranberry Pork Chops
Makes 4 servings
The sweetness of the cranberry-orange sauce makes kids love this dish. It’s delicious served with a cooked whole-grain blend, such as brown rice with pecans and garlic.
INGREDIENTS
1 tablespoon vegetable oil
1 medium yellow onion, halved and sliced
4 boneless pork-loin chops, cut 1 inch thick
Salt and pepper
1 can (16 ounces) whole cranberry sauce
¼ cup orange juice
MAKE IT
1 In a large skillet, heat oil over medium-high heat. Add onion and cook until tender, about 4 minutes. Season pork chops with salt and pepper and add to skillet. Cook until browned on both sides, about 4 minutes. Leave chops in pan.
2 Add cranberry sauce and orange juice to skillet and stir. Heat just to a boil. Reduce heat to low and simmer, covered, 5 to 7 minutes more. Top with the fruit sauce.
Nutrition per serving: 486 calories; 20g protein; 17g fat (5g saturated fat); 48g carbohydrate; 2g fiber; 14mg calcium; 1mg iron; 205mg sodium.
A New Spin On Veggies
Kids gravitate toward certain vegetables—but they’ll be open to more adventurous options if they’re cooked in a special way.
Cauliflower “Popcorn”
Roasted cauliflower has a nutty flavor.
MAKE IT
Toss 3 cups small cauliflower florets with 2 tablespoons olive oil and ¼ teaspoon pepper. Roast at 450°F, uncovered, for 20 minutes or until lightly browned, stirring once or twice. Sprinkle with 2 tablespoons grated Parmesan cheese.
Nutrition per ½ cup: 60 calories; 2g protein; 5g fat (1g saturated fat); 3g carbohydrate; 1g fiber; 30mg calcium; 0mg iron; 41mg sodium.
Citrusy Edamame
These super-healthful green soybeans make a delicious snack too.
MAKE IT
Cook 2 cups fresh or frozen shelled edamame according to the package directions; drain. Toss with 1 tablespoon olive oil, ½ teaspoon finely shredded orange peel, ¼ teaspoon dried dill weed, and ¼ teaspoon salt.
Nutrition per ½ cup: 150 calories; 10g protein; 8g fat (1g saturated fat); 9g carbohydrate; 4g fiber; 102mg calcium; 2mg iron; 156mg sodium.
Greek Stuffed Mushrooms
A yummy filling in an edible bowl!
MAKE IT
Bake 12 mushroom caps, with the smooth side up, at 425°F for 5 minutes. Sauté ½ cup chopped mushroom stems along with 1 clove minced garlic in hot olive oil on medium heat until tender. Remove from stove; stir in ¼ cup seasoned bread crumbs, 1 chopped fresh plum tomato, 1 tablespoon pine nuts, and ¼ cup crumbled feta cheese. Fill caps with mixture and bake for 8 to 10 minutes more.
Nutrition per mushroom: 39 calories; 1g protein; 2g fat (1g saturated fat); 3g carbohydrate; 1g fiber; 24mg calcium; 0mg iron; 80mg sodium.
Bacon Brussels Sprouts
Makes 4 cups
When cooked properly, Brussels sprouts are absolutely delicious. A little bacon doesn’t hurt, either.
MAKE IT
Boil 12 ounces Brussels sprouts, trimmed and halved, in lightly salted water for 5 minutes. Meanwhile, sauté 2 slices turkey bacon in 1 tablespoon canola oil on medium-high heat. Remove the bacon and crumble. Add cooked Brussels sprouts to the skillet; cook 2 minutes. Stir in bacon, salt, and pepper until heated. Drizzle with 1 tablespoon red-wine vinegar before serving.
Nutrition per ¾ cup: 54 calories; 2g protein; 3g fat (1g saturated fat); 5g carbohydrate; 2g fiber; 22mg calcium; 1mg iron; 170mg sodium.
Rainbow Coleslaw
Makes 3 cups
There’s no rule that coleslaw has to be cabbage slathered in creamy, high-fat dressing—and this fresh-tasting slaw made with summer squash is proof positive.
INGREDIENTS
2 yellow summer squash
1 large carrot
1 medium red apple
2 tablespoons olive oil
2 tablespoons cider vinegar
1½ teaspoons fresh dill
Salt and pepper to taste
MAKE IT
Use a vegetable peeler to cut strips from squash and carrot. Place in a large bowl. Cut 4 slices from the apple; peel long, thin strips from each slice. Add to bowl. Whisk oil, vinegar, dill, salt, and pepper and toss into the slaw. Serve, or cover and chill for up to 24 hours.
Nutrition per ½ cup: 71 calories; 1g protein; 5g fat (1g saturated fat); 7g carbohydrate; 2g fiber; 20mg calcium; 0 iron; 112mg sodium.
kitchen tip
You can use any type of apple in this coleslaw recipe, but the Red Delicious variety tastes best in this case because it’s super sweet.
Spinach & Pear Salad
Makes 4 servings
Put the kids’ dressing on the side, so they can switch to another flavor if they don’t like the vinaigrette.
INGREDIENTS
2 pears, cored and each cut into 8 equal-size wedges
2 tablespoons olive oil, divided
2 cups cubed whole-wheat French or Italian bread
1 clove garlic, minced
¼ teaspoon salt
teaspoon ground black pepper
¼ cup walnut pieces (for kids 4 and older)
4 cups fresh baby spinach leaves
cup pre-crumbled goat cheese
¼ cup red wine or balsamic vinaigrette
MAKE IT
1 Heat oven to 425°F. Toss pear wedges with 1 tablespoon olive oil and arrange them in a single layer in one half of a baking pan. In a medium bowl, mix together the bread cubes, garlic, salt, pepper, and the remaining olive oil. Spread the mixture flat in the other half of the baking pan and top with nuts.
2 Bake for 8 minutes, or until pears are tender and bread and nuts are toasted. Place pan on a wire rack to cool.
3 Divide spinach among four plates. Top with pears, bread-nut mixture, goat cheese, and vinaigrette.
Nutrition per serving: 329 calories; 23g protein; 12g fat (3g saturated fat); 31g carbohydrate; 7g fiber; 110mg calcium; 4mg iron; 355mg sodium.
nutrition note
Ideally, you’ll divide daily fruit and vegetable servings fairly equally between the two. But if you have a picky eater, set this minimum goal: Have at least one serving of dark-green or orange veggies every day. They have unique disease-preventing compounds. And take comfort in the fact that tomato sauce or soup, salsa, and baked fries count toward your child’s vegetable servings too.
Pinwheel Salad
Makes 4 servings
Cool shapes, fun toppings, and colorful dressings will win over your picky eater. It’s a breeze to make this salad, especially if you use precut veggies.
INGREDIENTS
2 hearts of romaine
1 seedless cucumber, sliced
1 cup sweet red pepper slices
¾ cup sliced crinkle-cut carrots
¾ cup halved cherry tomatoes
½ cup sliced celery
Caesar or ranch dressing
MAKE IT
Placing romaine first, on four serving plates arrange ingredients to form a pinwheel, as shown. Give each person a small cup of dressing to use as a dip.
Nutrition per salad with 2 tablespoons dressing: 201 calories; 2g protein; 17g fat (3g saturated fat); 10g carbohydrate; 3g fiber; 46mg calcium; 1mg iron; 386mg sodium.
nutrition note
Heads up: It’s a long shot that kids will eat spring mix or any of the more bitter varieties of lettuce. Butterhead, romaine, and iceberg are better picks, and still supply plenty of nutrients.
Orange Crush
Makes 4 salads
Your kid will be wooed by the chow mein noodles; they’re even more fun than croutons.
INGREDIENTS
½ head iceberg lettuce, sliced
2 cups baby spinach leaves
1 can (6.1 ounces) mandarin orange segments, drained
½ cup chow mein noodles
Asian-ginger salad dressing
MAKE IT
Toss lettuce and spinach together in a serving bowl. Arrange orange segments in a circle on top. Place noodles, crushed or whole, in the center of oranges. Serve dressing on the side.
Nutrition per salad (without dressing): 125 calories; 2g protein; 6g fat (1g saturated fat); 15g carbohydrate; 2g fiber; 46mg calcium; 2mg iron; 236mg sodium.
Caprese Bread Salad
Makes 4 servings
It’s a traditional caprese salad with grilled whole-grain croutons for a kid-friendly touch. Try serving it with simple roasted or grilled chicken.
INGREDIENTS
4 ½-inch-thick slices whole- grain bread (about 6 ounces total)
1 cup grape tomatoes
6 ounces part-skim mozzarella cheese or fresh mozzarella cheese, cut into cubes
3 tablespoons chopped fresh basil
2 tablespoons olive oil
1 tablespoon balsamic vinegar
teaspoon black pepper
MAKE IT
1 Place bread slices on the rack of a charcoal grill over medium-hot coals. Place tomatoes in a disposable foil pan. Place on grill next to bread. Cover and grill for 1 to 2 minutes or until bread is toasted and tomatoes are charred, turning bread once and shaking pan with tomatoes occasionally. (For a gas grill, preheat grill. Reduce heat to medium-high. Add bread and tomatoes to grill rack. Grill as above.)
2 Cut bread into ½-inch cubes. Slice tomatoes in half. In a large bowl, combine bread, tomatoes, cheese, basil, oil, vinegar, and pepper; toss to coat.
Nutrition per serving: 286 calories; 17g protein; 15g fat (5g saturated fat); 21g carbohydrate; 5g fiber; 374mg calcium; 2mg iron; 397mg sodium.
Making Familiar Veggies Fun
Put something in front of your picky eater that looks familiar but has just a bit of a twist. This simple strategy will get him to start trying (and yes, loving) his veggies.
Sunny Broccoli
Makes 6 servings
It’s pretty to look at and tasty to eat.
MAKE IT
Steam 3 cups broccoli florets for 5 minutes. Toss with 2 tablespoons orange juice, 1 tablespoon canola oil, 1 clove minced garlic, salt, and pepper. Spoon mixture onto small orange slices arranged in the shape of a flower.
Nutrition per ½ cup broccoli and ½ orange: 51 calories; 1g protein; 2g fat (0g saturated fat); 7g carbohydrate; 1g fiber; 30mg calcium; 0mg iron; 108mg sodium.
Minty Peas
Makes 4 servings
Of all of the green vegetables, sweet-tasting peas are one of the easiest to get kids to try.
MAKE IT
Sauté 2 cups peas in 2 teaspoons olive oil on medium for 2 minutes. Remove from heat; add 2 tablespoons fresh mint, 1 teaspoon lemon zest, and a dash of salt and pepper.
Nutrition per ½ cup: 77 calories; 4g protein; 2g fat (0g saturated fat); 10g carbohydrate; 3g fiber; 22mg calcium; 1mg iron; 115mg sodium.
Cucumber Ribbon Salad
Makes 4 servings
Tossed with a slightly sweet sesame dressing, these crisp cukes will disappear in a flash.
MAKE IT
Trim the ends off a medium cucumber, then cut it in half crosswise and peel into strips. Whisk 2 tablespoons rice vinegar, 1 tablespoon canola oil, ½ teaspoon toasted sesame oil, ½ teaspoon honey, salt, and pepper. Toss the dressing with the cucumber and some toasted sesame seeds.
Nutrition per serving: 68 calories; 1g protein; 5g fat (1g saturated fat); 5g carbohydrate; 1g fiber; 16mg calcium; 1mg iron; 148mg sodium.
Crinkly Carrot “Fries”
Makes 4 servings
They may look like the potatoes you get at your favorite diner, but these are packed with vitamins A and C—and they come without the greasiness of the deep-fried variety.
MAKE IT
Slice 1 pound carrots into ½-inch-wide sticks using a crinkle cutter. Toss with 1 tablespoon olive oil, ½ teaspoon dried thyme, and ¼ teaspoon salt. Bake at 400°F for 15 to 20 minutes, or until soft.
Nutrition per serving: 48 calories; 1g protein; 2g fat (0g saturated fat); 6g carbohydrate; 2g fiber; 23mg calcium; 0mg iron; 144mg sodium.
Healthy Fried Rice
Makes 4 servings
Your kid might actually eat his veggies if they’re in this Chinese fave. Feel free to replace the frozen mixed vegetables with fresh ones.
INGREDIENTS
4 teaspoons canola oil, divided
3 eggs
1 16-ounce package mixed frozen vegetables
1 cup frozen peppers-and-onion stir-fry vegetables
3 tablespoons stir-fry sauce
½ teaspoon crushed red pepper (optional)
1 8.8-ounce package cooked brown rice
Lime wedges
MAKE IT
1 Heat 2 teaspoons canola oil in a large nonstick skillet on medium. Whisk eggs and add to the skillet. Cook, stirring occasionally to break up eggs, until set. Remove from pan. Add remaining 2 teaspoons oil to the skillet and then increase the heat to medium-high. Stir in the frozen vegetables; cook for 5 minutes or until tender.
2 Add stir-fry sauce and crushed red pepper, if using, to the skillet. Stir in rice and heat through, then mix in the cooked eggs. Let your kids squeeze on lime juice to give the dish extra flavor.
Nutrition per serving: 252 calories; 9g protein; 10g fat (2g saturated fat); 30g carbohydrate; 2g fiber; 30mg calcium; 1mg iron; 483mg sodium.
nutrition note
This dish cuts the calories and sodium of a typical takeout version by nearly half—plus it’s made with whole-grain rice.
Farotto with Peas & Parmesan
Makes 6 servings
Take the fabulous flavor of farro—rich and earthy—and treat it like risotto. Then add sweet peas and Parmesan and you’ve got the perfect side dish, a starch and a vegetable all in one!
INGREDIENTS
1 tablespoon olive oil
cup chopped onion
1 cup farro (spelt)
4 cups no-salt-added chicken broth, warmed in a saucepan
1 tablespoon unsalted butter
1 cup finely shredded Parmesan cheese
1 cup frozen peas
MAKE IT
1 Put the oil in a large saucepan over medium heat. Add the onion; cook and stir for 5 minutes or until tender. Add the farro and cook and stir for 2 minutes or until toasted.
2 Using a ladle or measuring cup, begin adding broth to the farro, about ½ cup at a time. Cook and stir after each addition until liquid is absorbed. Continue adding broth, stirring frequently, until the farro is tender but not mushy (about 40 minutes).
3 Stir in the butter, Parmesan, and peas. Cook and stir to heat through. Serve immediately.
Nutrition per serving: 243 calories; 13g protein; 9g fat (4g saturated fat); 28g carbohydrate; 5g fiber; 175mg calcium; 2mg iron; 353mg sodium.
nutrition note
At least half of your kids’ grain servings should be the unrefined type—like whole wheat, farro, or oats—because they pack more vitamin E, magnesium, and fiber than their processed counterparts. These whole grains may also reduce your kids’ risk of asthma, diabetes, and, later in life, heart disease.
Corn & Edamame Salad
Makes about 6 cups
Since many kids already like corn, we put it in this dish with other veggies they may be reluctant to try solo.
INGREDIENTS
3 ears corn on the cob
2 tablespoons plus 1 teaspoon olive oil, divided
1½ cups frozen shelled edamame, cooked and drained
1 tomato, seeded and chopped
½ slivered green sweet pepper, or your favorite color
2 tablespoons red-wine vinegar
1 clove garlic, minced
Salt and pepper to taste
MAKE IT
1 Husk corn and brush with 1 teaspoon oil. Grill on medium heat about 15 minutes, or until tender, turning occasionally to brown evenly. Remove and let cool.
2 Cut kernels from the corncobs into a large bowl. Add edamame, chopped tomato, and sweet pepper. In a small bowl, whisk together the remaining oil, vinegar, garlic, salt, and pepper. Stir dressing into corn mixture. Serve at room temperature or cover and chill for up to 3 days.
Nutrition per cup: 127 calories; 5g protein; 7g fat (1g saturated fat); 13g carbohydrate; 3g fiber; 23mg calcium; 1mg iron; 59mg sodium.
kitchen tip
If your family eats a lot of fresh corn, add a corn stripper to your kitchen tool kit. This gadget removes several rows with one stroke of your hand. It’s widely available at kitchen stores and online.
Feeling Saucy?
If your kid dislikes the taste of plain veggies, flavor them with a sauce he does enjoy, such as honey-mustard or teriyaki.
Cheesy Spaghetti Squash
Makes 4 to 6 servings
MAKE IT
Place half of a 2½-pound seeded spaghetti squash, cut side down, in a baking dish with 2 tablespoons water; cover with wax paper. Microwave on high for 10 to 12 minutes, or until tender. Let cool slightly, then scrape strands from squash. Toss with 1 cup pasta sauce and 3 tablespoons shredded Parmesan cheese.
Nutrition per 1 cup: 48 calories; 2g protein; 1g fat (0g saturated fat); 8g carbohydrate; 1g fiber; 54mg calcium; 1mg iron; 215mg sodium.
Honey-Glazed Carrots
Makes 4 servings
MAKE IT
Boil ½ pound peeled baby carrots in lightly salted water for 5 minutes; drain. In same pan, melt 1 tablespoon butter on medium; stir in 1 tablespoon honey and ½ teaspoon ground ginger. Boil 1 minute while stirring. Fold in carrots and 1 tablespoon chopped parsley.
Nutrition per ¾ cup: 62 calories; 1g protein; 3g fat (2g saturated fat); 9g carbohydrate; 2g fiber; 21mg calcium; 1mg iron; 65mg sodium.
Teriyaki Green Beans
Makes 6 servings
A little bit of sweetness from the teriyaki sauce and the crunch of toasted almonds makes these green beans irresistible.
MAKE IT
Cook 3 cups (24 ounces) frozen whole green beans according to package directions. Drain and toss with 2 tablespoons minced shallots, 2 tablespoons light teriyaki sauce, and ¼ cup toasted slivered almonds.
Nutrition per ½ cup: 58 calories; 2g protein; 2g fat (0g saturated fat); 7g carbohydrate; 2g fiber; 39mg calcium; 1mg iron; 146mg sodium.
Breaded Asparagus
Makes 4 servings
You can give your child a small condiment cup of the honey-mustard sauce. Double-dipping is OK—even encouraged!
MAKE IT
Dip 8 ounces trimmed asparagus spears first in all-purpose flour, then in beaten egg, and then in panko bread crumbs. Drizzle asparagus with 1 tablespoon olive oil. Bake in a single layer at 450°F for 10 minutes, or until golden. Serve with honey-mustard dip.
Nutrition per 6 pieces: 146 calories; 4g protein; 8g fat (1g saturated fat); 14g carbohydrate; 2g fiber; 23mg calcium; 2mg iron; 249mg sodium.
Healthy Carbonara
Makes 4 servings
The classic Italian recipe calls for heavy cream, but you’ll save about 75 calories and 11g fat per serving by making this version with fat-free half-and-half.
INGREDIENTS
1 (9-ounce) package fettuccine
1 cup frozen green peas
3 slices center-cut bacon
1 small onion, chopped
3 garlic cloves, minced
½ teaspoon dried thyme
½ cup fat-free half-and-half
½ cup shredded Parmesan
MAKE IT
1 Cook pasta according to the directions on the package, but don’t salt the water. Three minutes before the pasta is supposed to be done, add the green peas to the pot. Drain, and reserve ¾ cup of cooking liquid.
2 Meanwhile, cook bacon in a large saucepan on medium-high until crispy. Remove bacon from pan and discard all except 2 teaspoons of drippings. Add onion to the pan and sauté for 3 minutes in the leftover drippings. Add garlic and thyme, and cook another minute. Stir in pasta and peas, reserved cooking liquid, and half-and-half. Cook 2 minutes. Crumble bacon on top of pasta and toss with cheese.
Nutrition per serving: 364 calories; 16g protein; 6g fat (3g saturated fat); 60g carbohydrate; 4g fiber; 194mg calcium; 3mg iron; 362mg sodium.
nutrition note
Center-cut bacon has about 20 percent less saturated fat than regular bacon because it is cut closer to the bone.
Butternut Squash Casserole
Makes 6 servings
This dish helps kids warm up to butternut squash—and delivers a lot of calcium in the form of toasty, gooey low-fat white cheddar.
INGREDIENTS
½ butternut squash, peeled and cut into ½-inch cubes (2 cups)
2 teaspoons olive oil
¼ teaspoon salt
½ pound whole-wheat elbows
2 tablespoons butter
2 tablespoons flour
1½ cups reduced-fat milk
1¾ cups low-fat white cheddar cheese, shredded and divided
MAKE IT
1 Heat oven to 375°F. Toss squash with oil and salt on a foil-lined tray. Bake for 20 minutes or until tender; set aside.
2 Cook pasta for 2 minutes less than package directions call for; drain and place in a bowl with squash. Meanwhile, melt butter over low heat. Whisk in flour; cook for 2 minutes.
3 Slowly whisk in milk. Bring mixture to a boil, then simmer. Cook 3 minutes, stirring occasionally. Add 1½ cups cheese; stir until melted. Stir cheese sauce into pasta and squash.
4 Spoon into 6 greased individual ramekins. Sprinkle on remaining cheese. Bake 10 minutes.
Nutrition per serving: 330 calories; 17g protein; 13g fat (7g saturated fat); 39g carbohydrate; 3g fiber; 329mg calcium; 2mg iron; 349mg sodium.
nutrition note
Lower-fat cheeses are packed with just as much calcium (and sometimes more!) than their heftier counterparts. An ounce of reduced-fat mozzarella, cheddar, Colby, Muenster, provolone, and Swiss, or ½ cup of part-skim ricotta, supplies at least 25 percent of the calcium that 4- to 8-year-olds need daily for strong bones and teeth.
Low-Maintenance Lasagna
Makes 6 servings
No need to boil noodles or align them perfectly in a pan! This slow-cooker version of the family fave requires just 10 minutes of hassle-free prep.
INGREDIENTS
Nonstick cooking spray
1 26-ounce jar pasta sauce
¾ cup water
1 15-ounce carton part-skim ricotta cheese
½ cup shredded carrots
6 regular lasagna noodles
1½ cups part-skim shredded mozzarella cheese (6 ounces)
MAKE IT
1 Coat a 4-quart slow cooker with cooking spray. In a large microwave-safe bowl, stir together the pasta sauce and the water. Cover with wax paper and microwave on high for about 3 minutes. In the meantime, in a medium bowl, stir together ricotta cheese and carrots; set aside.
2 Spoon ½ cup of the sauce mixture in the bottom of the slow cooker. Break half of the noodles and arrange over the sauce. Spoon half of the ricotta mixture over the noodles. Continue layering in the following order: ½ cup mozzarella, half of the remaining sauce, remaining noodles (breaking them to fit), the remaining ricotta mixture, ½ cup mozzarella, the rest of the sauce, and the rest of the mozzarella.
3 Cover; cook on low-heat setting for about 3 hours, until the noodles are tender. Remove liner from slow cooker ; let cool, covered, for about 20 minutes so lasagna will be easier to slice.
Nutrition per serving: 286 calories; 18g protein; 10g fat (5g saturated fat); 31g carbohydrate; 3g fiber; 397mg calcium; 1mg iron; 646mg sodium.
Pumpkin Penne
Makes 6 cups
Thanks to canned pumpkin, this pasta dish gives the kiddos two servings of veggies. This meatless meal also has as much iron as a burger.
INGREDIENTS
1 12-ounce box whole-wheat penne
1 tablespoon olive oil
1 shallot, finely chopped
1½ cups low-sodium chicken broth
½ cup fat-free evaporated milk
1 15-ounce can pumpkin
½ teaspoon pumpkin-pie spice
¼ teaspoon salt
¼ teaspoon pepper
Fresh parsley, chopped
1½ ounces Parmesan cheese, grated
MAKE IT
1 Cook pasta according to package directions. Drain and return to pot, covering to keep warm.
2 Meanwhile, in a saucepan, heat oil on medium. Add shallot; cook and stir until tender, about 3 minutes. Whisk in broth, evaporated milk, pumpkin, spice, salt, and pepper. Bring to a boil; reduce heat to low. Simmer, uncovered, for 4 minutes, stirring occasionally.
3 Toss pasta with sauce. Spoon into bowls and top with parsley and cheese.
Nutrition per cup: 308 calories; 13g protein; 6g fat (2g saturated fat); 51g carbohydrate; 2g fiber; 188mg calcium; 3mg iron; 287mg sodium.
nutrition note
Pumpkin is packed with vitamin A in the form of the powerful antioxidant beta-carotene. At breakfast, add a couple tablespoons of canned pumpkin to your next batch of pancakes.
Nutty Noodles
Makes 6 servings
Pasta with PB? Kids will slurp it up—veggies and all.
INGREDIENTS
8 ounces buck wheat (soba) noodles or whole-wheat thin spaghetti
1 cup crinkle-cut carrots
2 cups frozen shelled edamame
1 cup snow peas, trimmed and halved lengthwise
½ cup Thai peanut sauce
2 tablespoons creamy peanut butter
2 tablespoons reduced-sodium soy sauce
Chopped fresh cilantro
Coarsely chopped dry-roasted peanuts (for kids age 4 and over)
MAKE IT
1 Bring lightly salted water to a boil in a large saucepan. Add noodles and carrots, return to boiling and cook 5 minutes. Stir in edamame and snow peas; cook, uncovered, for 3 to 5 minutes longer or until noodles and vegetables are tender. Drain and return to saucepan.
2 In a medium bowl, mix together peanut sauce, peanut butter, and soy sauce until it’s smooth. Stir the peanut sauce into pan with the noodles and veggies. Sprinkle on the cilantro and peanuts.
Nutrition per serving: 342 calories; 16g protein; 12g fat (4g saturated fat); 46g carbohydrate; 7g fiber; 104mg calcium; 3mg iron; 596mg sodium.
nutrition note
Soba noodles are a Japanese buckwheat pasta that boasts fiber, manganese, and magnesium. It has half the calories of spaghetti.
Cheesy Linguine with Clams
Makes 4 servings
If your kid doesn’t dig clams, no worries. This pasta tastes just like noodles and butter—the clams are shelled and blend right in!
INGREDIENTS
½ pound dried linguine
3 tablespoons olive oil
2 cloves garlic, minced
2 dozen shucked clams, finely chopped
¼ teaspoon salt
¼ teaspoon dried thyme, crushed
¼ cup shredded Parmesan cheese, and more for garnish
Chopped fresh parsley
MAKE IT
1 Cook linguine according to the package directions; drain and set aside.
2 Meanwhile, heat oil on medium in a large skillet. Add garlic; cook 30 seconds. Toss in clams; cook until heated. Mix in pasta, salt, and thyme. Stir in cheese. Transfer to bowls. Top with more cheese and parsley.
Nutrition per serving: 395 calories; 21g protein; 14g fat (3g saturated fat); 45g carbohydrate; 2g fiber; 142mg calcium; 12mg iron; 312mg sodium.
nutrition note
Fresh clams contain the most iron of any food; just one supplies about 2 milligrams of the mineral.
A-B-C Pasta Salad
Makes 6 toddler-size servings
Since you cook the noodles and veggies at the same time, this vitamin A-packed dish is good to go in 15 minutes. If you’re toting it to a picnic, take extra dressing in case the pasta dries out.
INGREDIENTS
1 cup whole-grain alphabet-shaped pasta
cup minced carrots
½ cup peas
½ cup diced part-skim mozzarella cheese
¼ cup light Italian or balsamic-vinaigrette salad dressing
MAKE IT
1 Cook pasta according to the package directions. Add the carrots and peas during the last minute of cooking. Drain and rinse with cold water.
2 In a large bowl with a lid, gently mix together the pasta, vegetables, mozzarella cheese, and salad dressing.
Nutrition per serving: 101 calories; 5g protein; 3g fat (1g saturated fat); 14g carbohydrate; 1g fiber; 80mg calcium; 1mg iron; 173mg sodium.
cooking fun
Challenge your child to pick out ingredients from the pantry: “Quick, find me something that begins with the letter S.” And when she brings you a box of spaghetti have her point out the word “spaghetti.” All the while, she’s honing her prereading skills, and you have someone to find everything you need to get dinner on the table.
Simple Shrimp Alfredo
Makes 6 servings
If your child likes veggies in cheese sauce, she’ll go for this speedy dinner.
INGREDIENTS
8 ounces spinach fettuccine
1 package (16 ounces ) frozen Italian-blend vegetables
½ jar (16 ounces) reduced-fat Alfredo sauce
8 ounces peeled, cooked medium shrimp (tails removed)
¼ cup grated Parmesan cheese, plus additional if desired
2 tablespoons fresh lemon juice
MAKE IT
1 Cook pasta according to the directions on the package. Five minutes before it’s done, stir the vegetables into the pot.
2 Drain, reserving ½ cup of the cooking liquid. Return pasta and veggies to the pot. Stir in Alfredo sauce, reserved cooking liquid, shrimp, cheese, and lemon juice and cook until warm.
3 Sprinkle with additional cheese before serving, if you like.
Nutrition per serving: 309 calories; 19g protein; 8g fat (4g saturated fat); 38g carbohydrate; 5g fiber; 190mg calcium; 3mg iron; 609mg sodium.
Toddler Veggie Pasta
Makes 6 toddler-size servings
The pasta and veggies contain folic acid, a B vitamin that is important during pregnancy and childhood.
INGREDIENTS
1 cup acini de pepe or pastina
cup finely diced carrots
cup finely diced red bell pepper
cup frozen baby peas
cup finely chopped broccoli
cup frozen whole-kernel corn
1 tablespoon olive oil
teaspoon pepper
MAKE IT
Cook pasta in lightly salted boiling water for 7 minutes. Stir in veggies and cook for 5 minutes; drain. Mix in oil and pepper.
Nutrition per serving: 180 calories; 6g protein; 3g fat (0 saturated fat); 32g carbohydrate; 2g fiber; 15mg calcium; 2mg iron; 18mg sodium.
cooking fun
Your toddler can learn these five kitchen skills: Tearing lettuce, steadying a mixing bowl while you pour, washing fruit, handing you a nonbreakable measuring cup, and stirring the ingredients (with your help).
Pistachio Pesto
Makes 6 cups
The spinach is so finely chopped in this recipe that your kid won’t even realize what it is.
INGREDIENTS
1 cup packed spinach
cup olive oil
¼ cup shelled pistachio nuts
¼ cup grated Parmesan cheese
½ teaspoon salt
1 clove garlic, quartered
12 ounces dried pasta, cooked and drained
MAKE IT
Put spinach, oil, nuts, cheese, salt, and garlic in food processor. Process until smooth. Toss with pasta and serve.
Nutrition per cup: 361 calories; 10g protein; 16g fat (3g saturated fat); 44g carbohydrate; 2g fiber; 60mg calcium; 2mg iron; 253mg sodium.
nutrition note
How much sugar is in a forkful of pasta with tomato sauce? Probably a lot more than you think. Some jarred tomato sauces pack three teaspoons of the sweet stuff into each half cup—and most of it is added during processing. Look for sauces with no more than 5 grams of sugar and 350 milligrams of sodium per ½-cup serving.
Taco Casserole
Makes 6 servings
This zesty dish has just enough spice to be interesting but not too much to intimidate developing palates.
INGREDIENTS
1 pound lean ground beef
1 can (19 ounces) no-salt-added black beans with liquid
1 can (14.5 ounces) no-salt-added diced tomatoes
1 package (1.25 ounces) reduced-sodium taco seasoning
1 pouch (6.5 ounces) cornbread mix
2 eggs
cup low-fat milk
1 tablespoon vegetable oil
½ cup reduced-fat cheddar cheese
MAKE IT
1 Heat oven to 425°F. In a large ovenproof skillet, cook beef over medium heat until browned. Drain fat if necessary. Stir in black beans, tomatoes, and taco seasoning. Bring mixture to a boil over high heat. Cook 1 minute. Transfer to a 9x13 baking dish.
2 Prepare cornbread according to package directions using eggs, milk, and oil in the amounts shown in the ingredients list. Spoon cornbread onto hot taco mixture. Bake 15 minutes. Sprinkle top with cheese and continue baking 5 minutes or until cornbread is golden brown. Let cool 5 minutes before serving.
Nutrition per serving: 334 calories; 21g protein; 14g fat (5g saturated fat); 32g carbohydrate; 5g fiber; 160mg calcium; 3mg iron; 623mg sodium.
Easy Turkey Stromboli
Makes 6 servings
These pizza-crust wraps are fun for kids to eat, and they offer a boost of protein and iron. Spinach gives this meal all the vitamin A that kids need in a day.
INGREDIENTS
1 pound turkey-breast tenderloins, cut into strips
1 package (11 ounces) refrigerated pizza crust
1 cup pasta sauce, divided
1 package (10 ounces) frozen chopped spinach, thawed and well drained
½ cup shredded Colby and Monterey Jack cheese blend
2 teaspoons low-fat milk
2 teaspoons grated Parmesan cheese
MAKE IT
1 Heat oven to 400°F. Boil 1 cup of water on medium in a large skillet; add turkey and return to boiling. Cover; simmer 8 to 10 minutes. Allow to cool slightly, then chop.
2 Unroll crust into a 14×12-inch rectangle on a parchment paper-lined baking sheet. Spoon half the sauce down the center, lengthwise, leaving 3 inches on either side. Layer spinach, turkey, and cheese over sauce. Cut 12 strips on both sides of crust. Fold strips over filling, so they overlap. Brush with milk and sprinkle with Parmesan.
3 Bake for 12 minutes. Serve with remaining sauce.
Nutrition per serving: 305 calories; 27g protein; 8g fat (3g saturated fat); 31g carbohydrate; 2g fiber; 157mg calcium; 3mg iron; 553mg sodium.
kitchen tip
If you forgot to thaw the spinach in the fridge, microwave it on high for 2 minutes, then press out the water in a colander.
Apple-Cinnamon Pork Roast with Warm Slaw
Makes 8 servings
Kids love this flavor combo with cereals and desserts—why not give it a shot with this slow-cooker pork too?
INGREDIENTS
1 2½- to 3-pound boneless pork-loin roast
1 teaspoon dried thyme
½ teaspoon kosher salt
¼ teaspoon black pepper
1 tablespoon vegetable oil
1 medium sweet onion, cut into thin wedges
½ cup pasteurized apple cider or apple juice
2 Jonagold or McIntosh apples, cored and thinly sliced
1 tablespoon lemon juice
½ teaspoon ground cinnamon
1 bag (16 ounces) coleslaw mix
MAKE IT
1 Sprinkle the roast with thyme, salt, and pepper. In a large skillet, add oil and brown meat on all sides.
2 Layer the onion on the bottom of your slow cooker. Place roast on top and pour on the apple cider. If the roast won’t fit in your 4- to 5-quart slow cooker, trim it and save the pieces for stir-fry later in the week. Cover and cook on high-heat setting for 2 to 2½ hours. Toss apples with lemon juice and cinnamon. Add them and the coleslaw mix to your slow cooker. Cover and heat 10 minutes more.
3 Remove the roast and place it on a platter. Let rest 10 minutes before slicing. Using a slotted spoon, transfer the vegetables and apple slices to the platter. Drizzle any remaining cooking juices over meat and vegetables.
Nutrition per serving: 372 calories; 29g protein; 13g fat (7g saturated fat); 13g carbohydrate; 3g fiber; 47mg calcium; 2mg iron; 197mg sodium.
nutrition note
Help kids break out of a bland rut by sprinkling cinnamon on oatmeal, yogurt, applesauce, squash, or sweet potatoes. A dash of cinnamon goes a long way, and some studies suggest that the spice may help prevent spikes in blood sugar.
Super-Simple Paella
Makes 4 servings
Get cozy with the family by making our speedy, healthy version of paella.
INGREDIENTS
2 links chicken sausage (6 ounces)
1 tablespoon canola oil
1 red pepper
1 small onion
½ teaspoon ground turmeric
Pinch of salt
1 8.8-ounce package cooked brown rice (1½ cups)
¼ cup low-sodium chicken broth
8 ounces cooked peeled deveined shrimp
MAKE IT
1 Cut sausage in half lengthwise and slice into pieces. Heat canola oil in a large skillet on medium-high and cook sausage until browned, about 2 minutes.
2 Chop the red pepper and the onion and add to pan with turmeric and salt. Cook, uncovered, until tender, 4 minutes, stirring occasionally.
3 Stir in rice, broth, and shrimp. Cook for 2 minutes more to heat through.
Nutrition per serving: 268 calories; 22g protein; 9g fat (2g saturated fat); 22g carbohydrate; 2g fiber; 28mg calcium; 3mg iron; 381mg sodium.
kitchen tip
Break up the rice as you add it to the skillet; it will heat through quicker.
Sweet & Sour Stir-Fry
Makes 6 servings
You can change up the veggies in this Chinese-inspired dish. Other delish options to try: crinkled carrots, snow peas, and green beans.
INGREDIENTS
1 tablespoon vegetable oil
2 cups broccoli florets
1 medium yellow sweet pepper, cut into strips
2 green onions, sliced
12 ounces pork tenderloin, cut into 1½-inch pieces
½ cup bottled stir-fry sauce
Hot cooked rice
1 medium orange, sliced
MAKE IT
1 In a large nonstick skillet, add oil and cook broccoli, pepper, and onions in hot oil over medium-high heat for 4 minutes or until crisp-tender. Transfer from the skillet to a medium bowl.
2 Add pork to skillet and stir-fry for 2 to 3 minutes or until done. You may need to add a few drops of oil to prevent sticking. Return the vegetables to skillet; add sauce. Stir to coat and heat through. Serve over rice garnished with orange slices.
Nutrition per serving: 139 calories; 14g protein; 4g fat (1g saturated fat); 12g carbohydrate; 2g fiber; 46mg calcium; 1mg iron; 735mg sodium.
nutrition note
Did you know that red and yellow peppers offer more vitamin C than citrus fruits? Dip raw pieces in hummus or use them in place of green peppers, which can taste bitter.
French Stew
Makes 6 servings
Will your kids love the crunchy bread-crumb coating on top? Mais oui!
INGREDIENTS
2 tablespoons olive oil, divided
1 pound pork tenderloin, cut into 1½-inch cubes
1 medium onion, chopped
2 cloves garlic, minced
2 cans (15 ounces) cannellini beans, rinsed and drained
4 medium carrots, peeled and cut into 1-inch chunks
1 can (14 ounces) low-sodium chicken broth
1 teaspoon rosemary, crushed
¼ teaspoon black pepper
4 slices crusty French bread, torn
Cooked green beans, optional
MAKE IT
1 Heat oven to 375°F. In a 4-quart Dutch oven, heat 1 tablespoon oil over medium-high heat. Add pork, onion, and garlic. Cook and stir until pork is browned, about 4 minutes.
2 Stir in beans, carrots, broth, rosemary, and pepper. Bring to a boil. Cover and bake for 25 minutes. Meanwhile, chop bread in a food processor to form about 1½ cups of coarse crumbs. Toss crumbs with remaining olive oil; sprinkle over meat mixture. Bake, uncovered, 20 minutes more or until pork is cooked and carrots are tender.
3 Serve in shallow bowls with green beans, if desired.
Nutrition per serving: 301 calories; 27g protein; 8g fat (2g saturated fat); 37g carbohydrate; 9g fiber; 68mg calcium; 3mg iron; 467mg sodium.
Chuck-Wagon Pot Roast & Veggies
Makes 8 cups
Even lean cuts of beef become especially tender in the slow cooker.
INGREDIENTS
Nonstick cooking spray
2 to 2½ pounds beef chuck roast
Salt and pepper
1 jar (26 ounces) pasta sauce
1 cup water
2 cups mini wagon-wheel pasta
1 cup baby carrots, halved diagonally
1 cup fresh or frozen cut green beans
MAKE IT
1 Coat a 4-quart slow cooker with cooking spray; set aside. Season beef with salt and pepper. Place beef in the slow cooker. Add sauce and water. Cover; cook on low-heat setting for 8 hours or high-heat setting for 4 hours.
2 Add pasta, carrots, and green beans, stirring into liquid. If cooking on low, increase heat to high and cook 45 minutes more. Cut beef into bite-size pieces.
Nutrition per cup: 275 calories; 29g protein; 7g fat (2g saturated fat); 23g carbohydrate; 3g fiber; 92mg calcium; 4mg iron; 460mg sodium.
Pork Pozole
Makes 6 servings
If you’re tired of tacos, try this Mexican dish made with hominy, a type of corn. As it simmers in the slow cooker, you can get some work done—or sit down and read a story.
INGREDIENTS
1 can (15 ounces) yellow or white hominy, drained
1 can (14.5 ounces) Mexican-style no-salt-added diced tomatoes
1 can (10 ounces) mild green enchilada sauce
1 large onion, chopped
3 cloves garlic, minced
2 teaspoons ground cumin
1½ pounds boneless pork loin
½ cup chopped cilantro
1 tablespoon lime juice
Baked tortilla chips
Diced avocado and lime wedges, optional
MAKE IT
1 Combine the hominy, tomatoes, enchilada sauce, onion, garlic, and cumin in a 4-quart slow cooker. Top with pork, spooning hominy mixture over the meat. Cover and cook on high-heat setting for 2 to 2½ hours.
2 Place pork on a cutting board. Add cilantro and lime juice to the slow cooker. Coarsely chop pork; return to cooker, and stir well. Spoon into shallow bowls. Serve with tortilla chips, and if your family likes avocado and lime wedges, include them too.
Nutrition per serving: 371 calories; 24g protein; 16g fat (5g saturated fat); 29g carbohydrate; 4g fiber; 55mg calcium; 2mg iron; 396mg sodium.
cooking fun
It’s easy to create “passport meals” right in your kitchen: Play music from the country the dish comes from while you cook, and talk about the language and culture of the country with your child. Pair this pork dinner with mariachi music!
Beef & Barley Stew
Makes 8 servings
Even kids who fuss over food will go for the barley in this slow-cooker dish, because the beef broth and seasonings make it amazingly flavorful.
INGREDIENTS
1 pound lean beef stew meat (1 to 1½-inch cubes)
1 tablespoon vegetable oil
1 package (32 ounces) low-sodium beef broth
2 cups baby carrots
½ package (16 ounces) frozen pearl onions (1¾ cups)
2 stalks celery, sliced
1 cup water
¾ cup pearl barley
½ teaspoon pumpkin-pie spice
¼ teaspoon ground black pepper
¼ cup chopped fresh parsley
MAKE IT
1 In a large skillet, brown stew meat in hot oil over medium-high heat. Then transfer to your 4-quart slow cooker. Stir in all of the remaining ingredients except the parsley.
2 Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 4½ to 5 hours. If you want the broth to be a little thinner, stir in ¼ cup of water at a time until it reaches the consistency you like. Spoon the stew into bowls and sprinkle with parsley.
Nutrition per serving: 182 calories; 16g protein; 4g fat (1g saturated fat); 20g carbohydrate; 4g fiber; 29mg calcium; 2mg iron; 144mg sodium.
kitchen tip
Be sure to get pearl barley—not quick-cooking barley—for this stew. Pearl barley has had the bran removed and has been steamed and polished. It will remain pleasingly chewy over the long cooking time—quick-cooking barley would get mushy.
Tuscan Chicken with Artichokes
Makes 6 servings
Head off complaints from your picky eaters by serving their meal with egg noodles rather than couscous. Adding the fresh vegetables to the slow cooker for just 15 minutes of cooking time ensures they’ll be crisp-tender, not mushy.
INGREDIENTS
2 packages (9 ounces each) frozen artichoke hearts, defrosted and divided
1 medium onion, chopped
3 cloves garlic, minced
1 can (14 ounces) low-sodium chicken broth
2 pounds skinless, boneless chicken thighs
1 teaspoon Mediterranean or Greek seasoning
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1 medium zucchini, sliced
1 cup halved grape tomatoes
1 package (11 ounces) dry whole-wheat couscous
Chopped parsley, optional
MAKE IT
1 In a 3½- or 4-quart slow cooker, combine one package of artichoke hearts, onion, garlic, and broth. Add chicken and sprinkle it with Mediterranean seasoning, salt, and pepper. Cover and cook on high-heat setting for 3 hours. Then place zucchini, tomatoes, and second package of artichokes in the cooker; re-cover and cook for another 15 minutes, or until veggies are cooked.
2 Remove chicken and vegetables with a slotted spoon; cover them with foil to keep warm. Stir the couscous into the remaining liquid. Cover and cook 5 minutes, or until the liquid is absorbed. Fluff couscous with a fork. Serve chicken and vegetables over couscous. Top with parsley, if desired.
Nutrition per serving: 445 calories; 43g protein; 7g fat (2g saturated fat); 56g carbohydrate; 12g fiber; 79mg calcium; 4mg iron; 383mg sodium.
nutrition note
The list of nutrients in zucchini is impressive: fiber, manganese, vitamin C, magnesium, beta-carotene, potassium, folate, copper, and riboflavin. Grill slices and top with balsamic vinegar or Italian dressing, or swap zucchini for potatoes when cooking potato pancakes.
Easy Indian Curry
Makes 8 servings
If your kids haven’t eaten the healthiest breakfast or lunch, this one-pot slow cooker dish can make up for it: A serving delivers major fiber and lots of protein.
INGREDIENTS
2 teaspoons olive oil
1 medium onion, chopped
2 tablespoons tomato paste
1½ tablespoons curry powder
½ teaspoon cinnamon
½ teaspoon salt
3 cloves garlic, chopped
2 teaspoons grated ginger
1 pound dried yellow split peas
6 cups water
¾ pound small red potatoes, quartered
2 cups frozen green peas
2 tablespoons cream of coconut (not coconut milk)
Chopped fresh cilantro, optional
MAKE IT
1 In a saucepan, heat oil on high. Add onion and cook for 3 minutes. Stir in the tomato paste, curry, cinnamon, salt, garlic, and ginger and cook for just 2 minutes.
2 Transfer the onion mixture to a 4-quart slow cooker. Stir in the split peas, the water, and potatoes. Cook on low -heat setting for 8 to 9 hours or on high -heat setting for 3 to 4 hours. About 15 minutes before you’re ready to serve, stir in the green peas and cream of coconut. Spoon into bowls; sprinkle on cilantro, if desired.
Nutrition per serving: 292 calories; 17g protein; 3g fat (1g saturated fat); 52g carbohydrate; 18g fiber; 63mg calcium; 4mg iron; 236mg sodium.
kitchen tip
A little bit of bread to dip in this stew makes it all the more appealing. Try whole-grain naan—an Indian flatbread that is available in the bread aisle of most supermarkets.
Greens & Beans
Makes 4 servings
The cornbread bakes, conveniently, while you’re making the beans-and-green dish on the stove top.
INGREDIENTS
1 package (8.5 ounces) corn muffin mix
1 tablespoon olive oil
1 red sweet pepper, chopped
3 cloves garlic, minced
2 15-ounce cans Great Northern beans, rinsed and drained
1 package (10 ounces) frozen chopped spinach, thawed and drained
½ cup low-sodium chicken broth
½ cup water
2 tablespoons finely shredded
Parmesan cheese
Cracked black pepper
MAKE IT
1 Prepare the corn muffin mix according to the directions on the package, but place the batter in a greased 8-inch-square pan. Bake at 400°F for 15 minutes, or until golden.
2 In the meantime, heat the oil on medium-high in a large skillet. Add red pepper and garlic; cook for about 4 minutes, stirring occasionally.
3 Mix in the canned beans. Add spinach, chicken broth, and the water; bring to a boil. Cook, uncovered, for 3 to 4 minutes or until most of the liquid has evaporated.
4 Put in bowls and top each portion with cheese and black pepper. Slice half of the cornbread and serve on the side. Wrap the rest for the next day.
Nutrition per serving (with corn bread): 335 calories; 19g protein; 8g fat (1g saturated fat); 55g carbohydrate; 11g fiber; 172mg calcium; 4mg iron; 775mg sodium.
kitchen tip
Any white bean works just fine in this dish. If you don’t have Great Northern beans, you can use cannellini or navy beans.
