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Make Dinner Fun: Healthy, Kid-Friendly Recipes

  • From No Whine with Dinner

    Chicken Pot Pie Bundles

    Makes: 6 servings
    Prep time: 10 minutes
    Cook time: 29 minutes

    1 1/2 tablespoons canola oil, divided

    1 large carrot, peeled and cut into 1/4-inch dice (1 cup)

    1/2 small onion, cut into 1/4-inch dice (1/2 cup)

    2 cloves garlic, minced

    1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice

    2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried tarragon

    1/2 teaspoon kosher salt

    1 pinch black pepper

    1 cup all-natural chicken broth

    4 teaspoons cornstarch

    3/4 cup frozen corn, thawed

    2 tablespoons grated Parmesan cheese

    12 eggroll wraps (not the smaller wonton wraps)

    1. Preheat the oven to 350 degrees. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook an additional 1 minute.

    2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.

    3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until sauce thickens, about 2 minutes.

    4. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges together. Brush the remaining oil on top of each bundle.

    5. Bake until golden and crispy on top, 12 to 15 minutes. Cool slightly before eating.

    Nutrition facts per serving (2 bundles): 360 calories, 24g protein, 48g carbohydrate, 7g fat (1g saturated), 3g fiber

     
  • From No Whine with Dinner

    Spaghetti Zucchini Pie

    Makes: 5-6 servings
    Prep time: 5 minutes
    Cook time: 40 minutes

    8 ounces dried whole wheat blend spaghetti, broken in half

    1 cup pasta sauce

    1 tablespoon extra virgin olive oil

    2 cloves garlic, minced

    1 large zucchini (about 12 ounces), unpeeled and shredded (2 cups)

    1/2 teaspoon dried basil

    Kosher salt and freshly ground black pepper

    1 cup shredded part-skim mozzarella cheese

    1 ounce sliced turkey pepperoni (about 10 slices), coarsely chopped, optional

    4 large eggs

    1/2 cup 1% low-fat milk

    1/4 cup grated Parmesan cheese

    1. Preheat the oven to 375 degrees. Lightly oil or coat a 2-quart baking dish with nonstick cooking spray and set aside. Cook the pasta according to package directions. Drain and return to the pan. Stir in the pasta sauce and set aside.

    2. While the pasta is cooking, heat the oil in a large nonstick skillet over medium heat. Add the garlic and cook, stirring frequently, until golden, 30 seconds to 1 minute. Add the zucchini and basil; cook, stirring occasionally, until the zucchini is tender, about 8 minutes. Season with salt and pepper to taste.

    3. Stir the cooked zucchini, mozzarella cheese, and pepperoni as desired into the pasta until well combined. Transfer the mixture to the prepared dish.

    4. Meanwhile, whisk together the eggs and milk in a bowl. Pour the egg mixture evenly over the top of the spaghetti, and sprinkle with Parmesan cheese.

    5. Bake until bubbly and golden brown on top, 25 to 30 minutes. Let stand about 5 minutes before slicing and serving.

    Nutrition facts per serving (1 piece): 310 calories, 21g protein, 33g carbohydrate, 11g fat (4g saturated), 4g fiber

  • From No Whine with Dinner

    Almond-Crusted Tilapia

    Makes: 6 servings
    Prep time: 10 minutes
    Cook time: 15 minutes

    1 1/2 pounds tilapia (4 to 6 fillets)

    1 cup sliced or slivered unsalted almonds, finely chopped

    3 tablespoons plain dried bread crumbs

    2 tablespoons brown sugar

    3/4 teaspoon reduce-sodium Old Bay Seasoning

    1/2 teaspoon kosher salt

    1/4 teaspoon ground cinnamon

    1/8 teaspoon black pepper

    1 large egg

    1 tablespoon water

    1/4 cup all-purpose flour

    1. Preheat the oven to 425 degrees. Place the tilapia on a cutting board and slice each fillet down the center where the fish connects to create 2 smaller fillets. Season both sides of the fish with salt and pepper and set aside.

    2. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Combine the almonds, bread crumbs, brown sugar, Old Bay Seasoning, salt, cinnamon, and pepper in a shallow bowl. Whisk together the egg and water in another bowl, and place the flour on a large plate.

    3. To bread the fish, coat both sides with the flour and shake off excess. Dip in the egg and then coat evenly with the nut mixture. Place the fish on the baking sheet, mist with nonstick cooking spray, and bake until golden brown and the fish is cooked through, about 15 minutes.

    Nutrition facts per serving (2 fillet halves): 380 calories, 42g protein, 19g carbohydrate, 16g fat (2.5g saturated), 3g fiber

     
  • Peter Ardito

    More Healthy Kid-Friendly Recipes

    Get your whole family to eat healthy with these family-friendly recipes.

    Originally published on FitnessMagazine.com, April 2011.

    6 Healthy, Hearty Family Meals

    7 Low-Cal Comfort Food Recipes

    7 Healthy Alternatives to Takeout

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