Breakfast & Lunch Ideas

Breakfast On-The-Go

Easy Egg Sandwich
Make egg salad using hard boiled eggs, canola-based mayo and mustard then serve on a toasted whole wheat English muffin or mini bagel

Benefit: Give your kids muscle-building protein

Breakfast To-Go Sticks
Split two whole graham crackers into quarters – eight mini rectangles. Spread four rectangles with peanut butter then add sliced strawberries and/or banana, top with remaining rectangles to make 4 sandwich sticks.

Benefit: Peanut butter has healthful monounsaturated fats that help keep kids full until lunchtime.

Kids Lunch Ideas

Spicy Taco Wrap
Rinse and mashed canned pinto beans. Add a pinch of taco seasoning, then stir in salsa. Spread on a whole wheat tortilla, top with chopped tomato, shredded cheese and roll up.

Benefit: Making your own refried-style beans means kids get less sodium than regular refried beans

Birthday Party Ideas

Waffle Cone Sundaes
Set out waffle cones and bowls along with containers of berries, cut-up peaches, kiwi and other fruit, and fat-free whipped topping. Then let the kids build their own waffle sundaes.

Benefit: Buy fruits in a variety of colors. More colors equals more nutrition!

Healthy Dinner Recipes

Grilled Sweet Potato Fries

Prep: 10 minutes, Stand: 5 minutes, Grill: 4 minutes

Yields: Makes 4 servings

Ingredients:

  • 1 1/2 pounds sweet potatoes (about 3 medium-size)
  • Vegetable cooking spray
  • 1/2 teaspoon seasoned salt

Directions:

  1. Pierce sweet potatoes several times with tines of a fork. Place on a microwave-safe plate; cover with damp paper towels. Microwave at HIGH 6 to 8 minutes or until tender. Let stand 5 minutes. Peel and cut in half lengthwise. Cut into (1/2- x 3-inch) strips. Coat evenly with vegetable cooking spray, and sprinkle evenly with salt.
  2. Coat cold grill cooking grate with cooking spray, place on grill over medium-high heat (350° to 400°). Place potato strips on grate.
  3. Grill potatoes, covered with grill lid, for 1 to 2 minutes on each side or until grill marks appear on fries

Tortilla Soup

Yields: 10 servings

Ingredients:

  • ½ cup onions - chopped
  • 4 oz green chilies - chopped
  • 4 cups chicken broth
  • 2 cups long-grain white rice - cooked
  • 10 oz tomatoes and green chilies - undrained
  • 5 oz chicken breast strips - cooked and cubed
  • 1 T lime juice
  • low-fat tortilla chips

Directions:

  1. In a large saucepan, cook onions and chilies until tender.
  2. Add broth, rice, tomatoes, and chicken cubes. Mix well.
  3. Bring to a boil. Reduce heat.
  4. Cover and simmer for 20 minutes. Stir in lime juice.
  5. Top each serving with tortilla chips.

Vegetarian Skillet

Yields: 4 servings

Ingredients:

  • 1 T olive oil
  • 1 onion, chopped
  • 2 green bell peppers, seeded and chopped
  • 2 T chili powder
  • 1 cup water
  • 2 (15 oz) canned pinto beans, drained
  • 2 (15 oz) stewed tomatoes, Mexican style
  • 3 cups fat-free Monterey Jack cheese, shredded

Directions:

  1. Over medium high heat, pour oil into ovenproof skillet.
  2. Sauté onion and bell peppers until lightly browned, stirring occasionally.
  3. Add chili powder and cook another minute.
  4. Pour drained beans, tomatoes, and water into the skillet.
  5. Bring mixture to a boil over high heat.
  6. Simmer on medium heat until thickened, approximately 20 minutes.
  7. Sprinkle chili with cheese and broil in the oven until cheese is melted, about 2 minutes.

Herbed Chicken Nuggets

Yields: 4

Ingredients:

  • 4 skinless, boneless chicken breasts
  • 2 eggs, beaten
  • 1 Tbsp water
  • 1 tsp chopped fresh parsley
  • ½ tsp dried thyme
  • 1 pinch crushes red pepper flakes
  • ½ cup dried breadcrumbs
  • ½ cup wheat germ
  • 1 tsp dried basil
  • 1 tsp ground black pepper
  • 1 Tbsp vegetable oil

Directions:

  1. Preheat oven to 425 degrees. Spray baking sheet with non-stick cooking spray
  2. Trim any visible fat from chicken and cut into 1-inch cubes
  3. In a medium bowl, beat eggs with the water and add chicken cubes
  4. Combine parsley, thyme, red pepper, brad crumbs, wheat germ, basil and ground pepper. Stir in the vegetable oil with a fork to distribute evenly. Pour seasoning mixture into a re-sealable plastic bag; add the chicken. Toss to coat.
  5. Place the coated chicken pieces on the prepared baking sheet and bake for 10 minutes, turn pieces an cook for an additional 5 minutes.

Broccoli Marinara

Ingredients:

  • 2 Tbsp olive oil
  • 1 (14.5-oz) can diced tomatoes with balsamic vinegar, basil and olive oil
  • 1 pound broccoli florets
  • 2 cloves garlic
  • Salt and pepper, to taste

Directions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Add garlic, and cook for a few minutes, stirring constantly. Pour in the tomatoes with their juices, and simmer until the liquid has reduced by about half.
  3. Place the broccoli on top of the tomatoes, and season with a little salt and pepper. Cover, and simmer over low heat for 10 minutes, or until the broccoli is tender. Do not over cook the broccoli; it should be a vibrant green.
  4. Pour into a serving dish, and toss to blend with the sauce before serving.