Making nutritious and heart-healthy meals is important at any age, but not always appealing to a younger palate. To help make planning healthy, kid-friendly meals easier, we’ve compiled a list of dishes that are sure to please picky eaters, without tipping the scale.
Guacamole Chicken Wraps
Nutritional Facts: 300 calories, 11g fat (2g saturated fat), 50mg cholesterol, 777mg sodium, 30g carbohydrate, 4g fiber, 21g protein
2 tablespoons fresh lime juice
1/4 teaspoon salt
1 ripe peeled avocado
1/2 cup chopped seeded plum tomato
4 green leaf lettuce leaves
4 (8-inch) fat-free whole wheat tortillas
2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
Place first 3 ingredients in a medium bowl; mash with a fork until smooth. Stir in tomato. Place 1 lettuce leaf on each tortilla; spread about 1/4 cup avocado mixture on each lettuce leaf. Top each serving with 1/2 cup Grilled Lemon-Herb Chicken. Roll up. Wrap in foil or parchment paper; chill.
Nutritional Facts: 1-1/3 cups equals 369 calories, 9g fat (3g saturated fat), 60mg cholesterol, 614mg sodium, 46g carbohydrate, 7g fiber, 25g protein.
1/2 pound lean ground beef (90% lean)
1/2 pound Italian turkey sausage links, casings removed, crumbled
1/2 cup chopped sweet onion
4 cans (8 ounces each) no-salt-added tomato sauce
3 ounces sliced turkey pepperoni
1 tablespoon sugar
2 teaspoons minced fresh parsley or 1/2 teaspoon dried parsley flakes
2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
9 ounces uncooked whole wheat spaghetti
3 tablespoons grated Parmesan cheese
In a large nonstick skillet, cook the beef, sausage and onion over medium heat until meat is no longer pink; drain. Stir in tomato sauce, pepperoni, sugar, parsley and basil. Bring to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until thickened. Meanwhile, cook spaghetti according to package directions. Drain spaghetti; toss with sauce. Sprinkle with cheese.
Nutritional Facts: 3 ounces cooked chicken equals 194 calories, 3g fat (1g saturated fat), 68mg cholesterol, 250mg sodium, 10g carbohydrate, trace fiber, 30g protein.
1/2 cup seasoned bread crumbs
2 tablespoons grated Parmesan cheese
1 egg white
1 pound boneless skinless chicken breasts, cut into 1-inch cubes
In a large resealable plastic bag, combine bread crumbs and cheese. In a shallow bowl, beat the egg white. Dip chicken pieces in egg white, then place in bag and shake to coat. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 400° for 12-15 minutes or until no longer pink, turning once.
Peanut Butter Oat Bites
Nutritional Facts: 125 calories, 7g fat (2g saturated fat), 3mg cholesterol, 38mg sodium, 14g carbohydrate, 2g fiber, 4g protein.
2 tablespoons unsalted butter
2/3 cup creamy natural peanut butter
1/4 cup confectioners’ sugar
3 tablespoons honey
1 teaspoon vanilla extract
1 1/2 cups Rice Krispies cereal
1 cup quick oats
1/4 cup raisins
1/4 cup mini chocolate chips
1/4 cup finely chopped lightly salted dry-roasted peanuts
Melt butter in a medium saucepan over medium heat. Remove pan from heat and stir in peanut butter, confectioners’ sugar, honey and vanilla. Stir in Rice Krispies and oats and allow mixture to cool. Stir in raisins and chocolate chips. Form mixture into 1-inch balls, then roll each ball in chopped peanuts, pressing to coat. Store in refrigerator.
Visit AHealthierMichigan.org for more recipes and healthy living tips. If you’re a Healthy Blue Xtras member, you can save on ingredients for the above meals and more from Michigan retailers by visiting www.healthybluextras.com.
Photo credit: iglo_GmbH