Bring the whole family together in the kitchen to enjoy nutritious and delicious recipes. Now children and parents can create simple and fun recipes in the kitchen. -----------------------------------------------------------
# 1 Baja Bruschetta
Makes 6 servings
Prep Time: 5 min
Cook Time: 10 min
Total Time: 15 min
Ingredients:
12 slices crusty French bread
1/2 -inch thick vegetable cooking spray
1 1/4 cups (5 oz.) finely shredded mixture of mild Cheddar and skim Mozzarella cheeses, divided
1/2 cup refrigerated salsa
1/4 cup green onions, chopped
2 tablespoon sliced black olives, drained
1/2 cup fat free sour cream
1. Preheat oven to 375° F. Spray both sides of sliced bread lightly with cooking spray and arrange on baking sheet.
2. Arrange on serving plate and spoon salsa evenly over slices.
3. Sprinkle 3/4 cup cheese over top of sliced bread and bake for 10 minutes or until bread is golden and cheese is melted.
4. Scatter remaining cheese, green onions and black olives over top and serve with sour cream.
Nutritional Facts:
Calories: 160
Saturated Fat: 3 g
Cholesterol: 27 mg
Sodium: 371 mg
Calcium: 20% Daily Value per serving for people 6-12 years old
Protein: 8 g
Carbohydrates: 14 g
Dietary Fiber: 1 g
Nutrition Notes: Preparing food can be entertaining and educational. These colorful Baja Bruschettas sound fun and they're good for you, too. Three servings of dairy foods provide protein for growth, calcium to build bones and other vitamins and minerals for good health. The cheese and yogurt in this recipe, along with a glass of low-fat milk, supplies one of your three daily servings. In addition, onions are vegetables; and the salsa contains vegetables full of nutrients. Though you may not realize it, olives are actually a fruit that has nutrients like vitamin C. The French bread provides fiber which is another important part of a healthy diet. Add a salad or some raw vegetable sticks and some fresh fruit to help you reach your nine daily servings a day of fruits and vegetables.
#2 Almost Instant Fajitas
Makes 4 Servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Ingredients:
4 boneless skinless chicken breasts, cut into strips
Vegetable cooking spray
1 14 1/2 oz can tomatoes, diced
1 package taco seasoning
1 red bell pepper, cut into slices or squares
1 green bell pepper, cut into slices or squares
1 15 oz can black beans
Shredded cheese
1 large package tortillas
Preparation:
1. Spray large fry pan with vegetable cooking spray.
2. Cook the chicken strips over medium heat until browned (about 1-2 minutes).
3. Add tomatoes, taco seasoning and cut-up bell peppers.
4. Toss over medium heat until ingredients are well-mixed and vegetables are tender.
5. In a separate pan, heat black beans according to directions on can.
6. Serve by layering beans, then chicken mixture, then shredded cheese onto warmed tortillas.
Nutritional Facts:
Calories: 214
Total Fat: 7 g
Carbohydrates: 5 g
Protein: 30 g
Nutritional Notes: This recipe contains chicken and black beans. Both are excellent sources of protein which is important for growing bodies. Protein helps maintain muscle and replenish the body after exercise. Protein is also found in cheese.
Did you know that red and green bell peppers are 91% water? Not only are they colorful, they are loaded with vitamins A and C. Vitamin A is important because it is a fat-soluble vitamin that is involved in the formation and maintenance of healthy skin and hair. Vitamin A, which is also found in dairy foods, helps us to see in dim light and is necessary for proper bone growth and tooth development.
#3 MVP Pudding with Milk
Makes 6 servings
Prep time: 10 minutes
Ingredients:
4 cups (1%) lowfat milk
2 packages (4 serving size) regular vanilla pudding
1 cup of 1-inch brownie pieces (using fat free or lowfat brownie mix)
2 cups sliced strawberries
1 cup blueberries
Preparation:
1. Add milk to pudding mix and prepare according to directions on box (instant pudding may be substituted).
2. Place half of the brownie pieces on the bottom of a medium glass bowl and layer with half of the vanilla pudding, 1 cup of strawberries and 1/2 cup of blueberries.
3. Repeat layers with remainder of ingredients.
4. Serve immediately or cover and refrigerate.
Note: If fresh berries are unavailable, you can substitute frozen berries, thawed.
Nutritional Facts:
Calories: 293
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 8 mg
Sodium: 304 mg
Calcium: 20% Daily Value per serving for people 6-12 years old
Protein: 9 g
Carbohydrates: 49 g
Dietary Fiber: 3 g
Nutrition Notes: It's important to maintain your body weight in a healthy range balancing the calories consumed from foods and beverages with calories expended during exercise and in other physical activities.
The combination of lowfat milk and fruit is a powerful one. They provide you with vitamins A, C and D - all essential nutrients for growing bodies. In addition, the milk provides calcium for strong bone development. The vitamin C found in strawberries and, to a lesser extent, in blueberries is very important. Vitamin C is an anti-oxidant, meaning it helps protect against disease and stress. It also helps provide energy and is essential for making the protein involved in the development and health of cartilage, joints, skin, and blood vessels. Vitamin C helps in maintaining a healthy immune system. It also allows our bodies absorb other important nutrients.
#4 Peanut Butter Banana Breakfast Shake
Makes 1 serving
Prep Time: 3-5 minutes
Ingredients:
1 cup fat free or lowfat milk
1/2 cup frozen banana slices
1 tablespoon peanut butter
1/4 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
sweet cocoa powder (optional)
Preparation:
1. Combine all ingredients in a blender and blend until smooth and creamy.
2. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.
Nutritional Facts:
Calories: 270
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 220 mg
Calcium: 35% Daily Value per serving for people 6-12 years old
Protein: 15 g
Carbohydrates: 35 g
Dietary Fiber: 3 g
Nutritional Notes: Having breakfast is the best way to start your day. By morning, your body has gone a long time without food. It needs nourishment so you can be at your best. A lot of people claim they don't have time in the morning and skip breakfast. But by mid-morning they are out of energy or snacking on unhealthy foods. This quick and easy recipe provides some great "energy foods" - milk, bananas and peanut butter. Milk contains vitamins A and D along with protein and calcium. Bananas have potassium, a mineral that assists in the operation of your muscles. Potassium is also important in sending nerve impulses as well as releasing energy from protein, fat and carbohydrates. Peanuts are packed with essential vitamins and minerals. They are rich in protein, which your body uses as building blocks. Peanut butter is excellent for your heart because it has "the good oils" that helps to lower bad cholesterol and raise good cholesterol. Many nutritionist recommend giving a child two tablespoons a day, which equals two peanut butter sandwiches a week.
#5 Roast Beef-n-Cheese Quesadilla
Makes 4 servings, 2 wedges each
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients:
2 ounces sliced lean roast beef
4 (8-inch) flour tortillas
3/4 cup reduced fat Cheddar cheese, shredded
1/4 teaspoon ground black pepper
3 tablespoons of mild mustard
8 small sprigs fresh thyme (optional)
Preparation:
1. Divide roast beef among 2 of the tortillas.
2. Sprinkle cheese, onion, thyme and pepper on roast beef.
3. Top each with another tortilla, firmly pressing together. Spray top and bottom of each quesadilla with butter flavored cooking spray.
4. Heat a large nonstick pan over medium-high heat. Cook quesadillas in batches, while gently pressing down with spatula for 3-5 minutes per side or until golden brown.
5. Cut each quesadilla into 4 wedges. Serve warm with a dollop of horseradish sauce and, if desired, thyme sprigs on each wedge.
Nutritional Facts:
Calories: 250
Fat: 9 g
Saturated Fat: 3.5 g
Cholesterol: 25 mg
Sodium: 10 mg
Calcium: 25% Daily Value per serving for people 6-12 years old
Protein: 15 g
Carbohydrates: 28 g
Nutrition Notes: Finger food is easy, convenient and fun. At lunch people are often busy, caught up in the middle of their day. But lunch is important. It's a time for your body to re-fuel to get through the rest of the day. This recipe has a small amount of roast beef, 2 ounces, and is a great source of protein - and so is the Cheddar cheese. You can also use chicken or lean turkey and still get the protein. When selecting and preparing meat, poultry, dry beans and milk or milk products make choices that are lean, lowfat or fat-free.
The flour tortillas have fiber, one of the most important keys to a healthy diet and a healthy body. You should consume three ounces of enriched or whole-grain products each day. As a general rule, at least half the grains you consume should come from whole grains.
#6 Sunshine Lemon Smoothie
Makes 4 servings
Prep time: 5 minutes
Ingredients:
2 cups skim milk
2 cups lowfat lemon yogurt
1/2 cup ice
3 tablespoons powdered lemonade mix
Preparation:
1. In a blender, combine all ingredients and blend until the mixture is smooth and creamy.
2. Serve in a tall glass and garnish with lemon wedge or zest if desired.
Nutritional Facts:
Calories: 180
Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 10 mg
Sodium: 140 mg
Calcium: 30% Daily Value per serving for people 6-12 years old
Protein: 10 g
Carbohydrate: 32 g
Dietary Fiber: 0 g
Nutrition Notes: These fruit and yogurt smoothies taste great and are versatile too; you can have them for breakfast, a snack or even with a sandwich for lunch. It's also a good way to get fruit and dairy, two of the food groups from the Food Guide Pyramid. The Food Guide Pyramid recommends up to nine servings of fruits and vegetables and three servings of fat-free or low-fat milk or dairy products every day.
The lemon yogurt provides vitamin C and calcium. We need vitamin C every day and the calcium is an important bone building nutrient. With only one gram of fat per serving this is also a low fat recipe. Keeping overall fat intake at a moderate level is good for your health, so including low-fat foods is a smart thing to do.
#7 Monte Cristo Sandwiches
Makes 2 servings
Prep time: 10 minutes
Cook time: 8 minutes
Ingredients:
4 teaspoons honey mustard
4 slices firm whole grain bread
3 oz. very thinly sliced ham or lean turkey
2 slices (2 oz.) reduced fat Swiss cheese
1/4 cup fat free milk
1 egg
nonstick cooking spray
1 teaspoon butter
Preparation:
1. Lightly spread mustard on one side of each bread slice.
2. Layer ham and cheese between two slices of bread.
3. In a shallow bowl or pie plate, beat together milk and egg white.
4. Coat an unheated nonstick griddle or large skillet with nonstick cooking spray.
5. Preheat griddle over medium heat. Melt butter on griddle.
6. Dip each sandwich in milk mixture, turning to coat.
7. Place on griddle; cook for 1 to 2 minutes per side or until golden and cheese is melted.
Nutritional Facts:
Calories: 325
Total Fat: 10 g
Saturated Fat: 4 g
Cholesterol: 46 mg
Calcium: 35% Daily Value per serving for people 6-12 years old
Protein: 23 g (10 grams dairy protein)
Carbohydrates: 34 g
Dietary Fiber: 0 g
Nutrition Notes: We have lots of choices when deciding what to eat. Often you can make a simple decision that will make your food healthier. Often you can make a simple decision that will make a real difference in how healthy your food is. For instance, in this recipe you can reduce fat by using lean turkey rather than ham and reduced fat Swiss cheese and fat free milk.
Most of us need fiber, so choose a whole grain bread rather than the traditional sourdough. This sandwich tastes great and provides plenty of protein from the meat and important calcium from the cheese. Balance out the meal with some vegetable sticks and some fresh fruit for dessert. Remember, you should get nine servings of fruits and vegetables every day.
#8 Taco Salad
Makes 8 servings
Prep time: 10 minutes
Cook Time: 20 minutes
Ingredients:
½ lb. lean ground beef
1 ½ cups (6 oz.) shredded Cheddar cheese, divided
½ cup salsa, divided
8 cups salad greens
1 cup chopped tomato
1 ½ cups black beans
Preparation:
1. Brown beef in large non-stick skillet; remove from heat.
2. Drain the beef to reduce fat content. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended.
3. Spoon onto serving platter.
4. In a large bowl, toss together salad greens, tomatoes, black beans and remaining cheese and salsa.
5. Spoon salad over meat mixture and serve.
Nutritional Facts:
Calories: 180
Total Fat: 10 g
Saturated Fat: 5 g
Cholesterol: 35 mg
Sodium: 300 mg
Calcium: 20% Daily Value per serving for people 6-12 years old
Protein: 14 g
Carbohydrates: 10 g
Dietary Fiber: 4 g
Dietary Fiber: 1 g
Nutrition Notes: Exercise is very important. You should have regular physical activity, 60 to 90 minutes most days, and reduce the amount of time in front of the T.V. or playing video games. In order to do your best you need protein and this recipe is packed with it. The lean ground beef, Cheddar cheese and black beans are all good sources of protein. Why is protein so important? Your body needs it to build not only muscle but all body tissues, and it's involved in other body functions too.
When you drink a glass of milk with this taco salad you'll get half of your daily requirement of calcium which is needed to build strong bones.
#9 Ricotta Fruit Dip
Makes 2 servings
Prep time: 10 minutes
Ingredients:
1/3 cup part-skim Ricotta cheese
1 tablespoon sugar
1 teaspoon finely shredded orange peel
1 tablespoon orange juice
1/2 cup vanilla lowfat yogurt
Assorted cut-up fresh fruit
Preparation:
1. For dip, combine Ricotta cheese, sugar, orange peel and orange juice in a blender or food processor.
2. Cover and blend or process until smooth.
3. Stir cheese mixture into the yogurt.
4. If desired, cover and chill up to 24 hours.
5. Serve with assorted fresh fruit.
Nutritional Facts:
Calories: 136
Total Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 16 mg
Sodium: 91 mg
Calcium: 22% Daily Value per serving for people 6-12 years old
Protein: 8 g (8 grams dairy protein)
Carbohydrates: 18 g
Dietary Fiber: 0 g
Nutrition Notes: Fruit and cheese is a wonderful combination. Not only do they taste great together, fruit and cheese provide many essential nutrients too. Fiber and health-promoting anti-oxidants come from the fruit. You should get nine servings of fruits and vegetables a day. The cheese and yogurt supplies protein, calcium and vitamins A and D. That's why you should try to get three servings of dairy products a day.
Another great aspect of this snack is that it's really fun to make and you can be creative with the fruits you use.
Sometimes it can be a challenge to eat healthy but when you make it fun it becomes a lot easier.
#10 Tutti-Frutti Salad
Serving: 6
Prep Time: 15 minutes
Cook Time: 13 minutes
Total Time: 18 minutes
Ingredients:
1 medium cantaloupe
2 Red Delicious apples
1 cup seedless grapes
1 pint blueberries
1 can (16 ounces) sliced peaches packed in light syrup
Orange Yogurt Fruit Dressing
½ cup plain low-fat yogurt
2 tablespoons orange juice
1 tablespoon honey
Preparation:
1. Halve, seed, and peel the cantaloupe, then cut into bite-size chunks and place in a 2-quart or larger serving bowl.
2. Core the apples, cut each into 8 wedges, and add to the bowl; pick over the grapes and berries, then rinse, drain and add to the bowl.
3. Add the peaches, with their syrup, and toss gently but thoroughly to mix.
4. Spoon the salad into individual serving bowls and top with the Orange Yogurt Fruit Dressing to serve.
Orange Yogurt Fruit Dressing
1. Combine all the ingredients in a 1-quart or larger bowl and beat with a whisk to blend well. 2. Serve at once or cover and refrigerate up to 1 week.
Nutritional Facts (dip only):
Calories: 210
Total Fat: 1 g
Carbohydrates: 47 g
Protein: 4 g
Nutrition Notes: When you skip breakfast, you're missing a chance to get your day off to the best possible start. Remember, after a night without food, your body needs fuel to get going and run well. Breakfast can help provide both mental and physical energy, so don't forget to make time for this important meal. There are lots of breakfast options that are quick but still healthy.
You can't beat the combination of fruit and yogurt. They taste great together and provide a lot of vitamins and minerals to keep your engine in good working order. Cantaloupe, apples, grapes and blueberries are loaded with vitamin C. You should get nine servings of fruits and vegetables a day. The yogurt supplies protein and calcium for bone growth so be sure to get 3 servings of dairy a day.
#11 Fresh Vegetable Burritos
Makes 6 servings
Prep time: 20 minutes
Cook time: 17 minutes
Ingredients:2 medium onions, finely chopped (1 cup) (37 g)1 cup red bell pepper, finely chopped (20 g)1 teaspoon vegetable oil (1 g)1 cup kidney beans, cooked and drained (73 g)¼ cup salsa (10 g)2 teaspoons salt-free herb seasoning (1 g)6 flour tortillas (8 inches in diameter) (49 g)1 large tomato, finely chopped (1 cup) (30 g)½ cup (2 oz.) shredded fat free Mozzarella cheese (10 g)1 1/3 cups plain yogurt (50 g)
Preparation:1. Heat oven to 350°F. 2. Cook onions and bell pepper in oil about 5 minutes, stirring frequently, until tender. 3. Place kidney beans, salsa and seasoning in blender or food processor. 4. Spread each tortilla with one-sixth of the bean mixture; top each with one-sixth of the onions, bell pepper, tomato, cheese, yogurt and sprouts. 5. Roll up tortillas; secure with toothpicks. 6. Place on un-greased 13x9-inch pan. 7. Bake 10 to 12 minutes or until hot and cheese is melted.
Nutritional Facts:Calories: 330Total Fat: 5 gSaturated Fat: 1 gCholesterol: 5 mgSodium: 480 mgCalcium: 20% Daily Value per serving for people 6-12 years oldProtein: 18 g (6.3 g dairy Protein)Carbohydrates: 54 gDietary Fiber: 10 gNutrition Notes: This recipe contains ingredients from all five food groups in the Food Guide Pyramid. The tortillas are in the grain group; the dairy group is represented by the cheese and yogurt; the kidney beans are in the protein category; the fruit group has tomatoes and there is an assortment of vegetables. Eating from the five food groups is the best way to ensure your body is getting all the nutrients it needs to stay healthy and grow well. This dish contains a nice mix of vegetables. Vegetables are essentially fat-free and are a rich source of healthy carotenoids, an anti-oxidant, that helps your immune system so you stay healthy. The cheese supplies plenty of calcium and protein. A glass of milk with this burrito provides half of your daily bone- building calcium requirement. You should get three servings of whole grains, three servings of low-fat or fat free dairy, a couple servings of protein from meats or beans and nine servings of fruits and vegetables a day.
#12 Cocoa-Berry Yogurt Tarts
Makes 6 servings
Prep time: 10 minutes
Ingredients:1 1/2 cups lowfat vanilla yogurt1 1/2 cups reduced fat Ricotta cheese1 tablespoon sugar2 tablespoons unsweetened cocoa powder6 graham cracker tart shells3/4 cup strawberries, sliced (raspberries or blueberries can also be used)
Preparation:1. Mix yogurt, Ricotta, sugar and cocoa powder thoroughly with whisk until creamy. 2. Spoon 1/6 mixture into each tart shell and top with sliced strawberries.
Nutritional Facts:Calories: 240Total Fat: 9 gSaturated Fat: 3 gCholesterol: 20 mgSodium: 250 mgCalcium: 20% Daily Value per serving for people 6-12 years oldProtein: 9 gCarbohydrates: 37 gDietary Fiber: 3 gNutrition Notes: Desserts can be fun AND healthy. They don't have to be fattening to taste good. This recipe combines yogurt, cheese and strawberries for a dessert with only 260 calories. It also contributes 20 percent of the recommended daily requirement of calcium from the yogurt and cheese. The strawberries, or any fruit you would like to substitute, provide vitamin C and fiber. This recipe has nine grams of total fat. On a daily basis, it's a good idea to keep total fat intake between 20 to 35 percent of calories - which this recipe does.
#13 Cheesy Chicken Crunchers
Makes 4-6 servings
Prep time: 30 minutes
Cook time: 25 minutes
Ingredients:1 cup all-purpose flour saltpepper4 egg whites 1/2 cup 2% reduced fat milk 1 1/2 cups cornflakes 1 cup (4 ounces) reduced fat, shredded Cheddar cheese 6 chicken breast filets; cut into strips Non-stick cooking spray.
Preparation:1. Preheat oven to 375° F. 2. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash, made by beating the eggs and milk together; 3) cornflakes mixed with cheese.3. Coat a 13 x 9-inch baking pan with non-stick cooking spray. 4. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. 5. Discard any unused cornflake mixture after coating chicken. 6. Bake for 25 minutes, turning halfway through to ensure even browning. 7. Serve with ketchup or BBQ sauce if desired.
Nutrition Facts:Calories: 320 Total Fat: 8 gSaturated Fat: 4 g Cholesterol: 90 mg Sodium: 320 mg Calcium: 20% Daily Value per serving for people 6-12 years old Protein: 37g Carbohydrates: 24 g Dietary Fiber: 1gNutrition Notes: Some people think healthy meals are hard to come by. But that's not the case at all. By just doing a little planning in advance, you can prepare healthy meals, freeze them, and they'll be ready to go when you need them. These chicken crunchers are perfect to fix for eating later. This recipe contains flour and corn flakes from the grain group, reduced fat milk and Cheddar cheese from the dairy group and chicken from the protein group - 3 of the five foods on the Food Guide Pyramid. Add a glass of low-fat or fat free milk to the meal and you have met half of your daily requirement for calcium from dairy foods.
For other "Cooking With Kids" recipes, click here...