Tasty and nutritious meals for schoolchildren and their parents

April 21, 2014  20:42

Schools and parents looking for healthy recipes featuring lean meats like chicken, whole grains, and fresh fruits and veggies should give these recipes a try, reports The Healthline.com.

Breakfast

Apple Almond Pancakes: For breakfast, take advantage of the protein found in almonds and the natural sugars in applesauce. One of these pancakes is the perfect small breakfast, and if you make a full batch, freeze what you don’t eat to save for on-the-go breakfasts later. Just pop a frozen pancake in the microwave for 30 seconds, and you’ll have breakfast ready to roll.

Servings: 2

Total Time: 25 min

Prep Time: 15 min | Cook Time: 10 min

Almond meal is a terrific super food made from ground blanched almonds that provides a cornmeal-like consistency. As a result, the product is low in carbohydrates but high in healthy fats--perfect for a satisfying breakfast.                  

Nutrition Facts                     

Serving size:   2 pancakes                

Calories per serving:             436                 

Total Fat 34.7g          53%               

Sodium 393mg          16%               

Ingredients

3/4 cup almond meal

1 teaspoon baking powder

1 teaspoon cinnamon

1/4 teaspoon nutmeg

Pinch of salt

1 tablespoon canola oil

2 eggs

1/2 teaspoon vanilla

1/2 cup unsweetened applesauce

Maple syrup and chopped almonds to top (optional)

Step by Step:

Preheat oven to 300°F.

Stir together almond meal, baking powder, cinnamon, nutmeg, and salt in a large mixing bowl.

In a separate bowl, whisk together canola oil, eggs, vanilla, and applesauce. Stir the wet ingredients into the dry ingredients, mixing just to combine.

Coat a frying pan with cooking spray over medium-high heat. Once hot, spoon about 1/4 of the batter (more or less, depending on the size of pancake you prefer) into the frying pan. Cook for about 3 to 5 minutes, until the batter begins to bubble on top. Flip and cook for another 2 to 3 minutes until done. Transfer pancake to an ovenproof baking sheet or platter and place in oven to keep warm while you continue with remaining batter.

Banana Shake: This banana “shake” takes advantage of the natural creaminess of bananas and is a Smart Snack–approved lean-dairy breakfast made with low-fat milk.

Servings: 3

Total Time: 5 min

Prep Time: 5 min | Cook Time: 0 min

Banana Shake is a quick, simple and easy recipe that can be a perfect summer treat. It is also loaded with nutrients such as potassium and calcium and is enriched with the goodness of honey. It is quite filling and can be served to satisfy your mid day hunger pangs.               

Nutrition Facts                     

Serving size:   Approximately 1 cup of banana shake                   

Calories per serving:             105                 

Total Fat 0.5g 1%                 

Sodium 86mg 4%                 

Ingredients

1 ripe medium (4.5 oz) banana

14 ounces low fat milk

Ice cubes

2 teaspoon honey

Step by Step:

Put banana, milk, honey and ice cubes in a blender and blend until smooth.

Pour in glasses. Serve cold with breakfast or as a mid day drink.

Lunch

Tortilla Soup: Do-it-yourself additions like tortilla strips and avocado allow everyone to personalize this healthy meal with lots of lean protein.

Servings: 6

Total Time: 40 min

Prep Time: 20 min | Cook Time: 20 min

Fun to serve with individual tostadas that can be found in Latin grocery stores and some supermarkets.                 

Nutrition Facts                     

Serving size:   approx. 2 cups                      

Calories per serving:             285                 

Total Fat 5.5g 8%                 

Sodium 655mg          27%               

Ingredients

8 cups low-sodium chicken broth

1 (14 oz.) can chopped tomatoes, with juice

3 boneless, skinless chicken breasts

1 poblano chili pepper, chopped fine

1/2 teaspoon cumin

1 teaspoon oregano

Very small pinch cinnamon

1 (15 oz.) can pinto beans

5 green onions, sliced thin

Handful cilantro, chopped

1 avocado, cubed with lime squeezed over top

2 cups tortilla strips, preferably baked

Step by Step:

Char or roast the pepper, place in a bag, cover tightly, and allow to steam the skin from the pepper. Remove and discard the skin. Chop the pepper.

Pour the chicken broth and tomatoes into a large soup pot and slip the chicken breasts in. Bring to a simmer and cook gently until the chicken is cooked through, about 15 minutes. Remove the chicken and set aside to cool.

Add the chopped pepper, cumin, oregano, and cinnamon to the soup and simmer. Chop the chicken and dice small. Just before serving, add the beans, green onions, and cilantro and bring to a simmer. Serve topped with avocado and tortilla strips.

Chicken Chili in a Jiffy: The beans, tomatoes, chilies, and tomatillos in this quick chili add up to a lot of healthy ingredients in one bowl. Opting for rotisserie chicken, and you can whip up this protein-packed meal with time to spare.

Servings: 8

Total Time: 35 min

Prep Time: 20 min | Cook Time: 15 min

If you prefer a thicker chili, you can add an additional can of navy beans that you've pureed in a blender with a little chicken stock. Simply stir it in with the can of whole beans.        

Nutrition Facts                     

Serving size:   approx. 1 1/2 cups                

Calories per serving:             232                 

Total Fat 4.3g 7%                 

Sodium 195mg          8%                 

Ingredients

1 onion, chopped

1 teaspoon garlic, minced

2 teaspoons chili powder, preferably smoked

1 teaspoon ground cumin

2 cups reduced-sodium chicken broth

1 (18.75 oz.) can tomatillos, drained and chopped

2 large tomatoes, diced

1 (4 oz.) can diced green chiles

1 cup frozen corn

1 rotisserie chicken

1 (15 oz.) can navy beans

1 teaspoon reduced-sodium soy sauce

Freshly cracked black pepper, to taste

Step by Step:

In a large Dutch oven or stockpot sprayed with cooking spray, cook onion over medium-high heat until translucent, about 3 minutes.

Add garlic, chili powder, and cumin and cook 30 seconds. Stir in broth and next 3 ingredients and bring mixture to a boil. Reduce heat and simmer 10 minutes.

Meanwhile, remove skin and bones from chicken and roughly chop meat into bitesized pieces. Add meat to soup, along with corn and beans and bring to a simmer. Adjust seasoning with soy sauce and pepper, to taste.

Baked Potato Soup with Crunchy Potato Skins: For a fun spin on potato chips, transform the schoolyard snack into a healthy meal. Crunchy potato skins add texture to this playful take on a baked potato.

Servings: 8

Total Time: 80 min

Prep Time: 20 min | Cook Time: 60 min

Baked potato soup is an easy and inexpensive dish that serves up loads of comfort. Leave out the cheddar cheese and half & half at the end for a vegan that's just as tasty.            

Nutrition Facts                     

Serving size:   1 & 1/4 cups              

Calories per serving:             187                 

Total Fat 3.8g 6%                 

Sodium 178mg          7%                 

Ingredients

4 large baking potatoes

1 tablespoon extra virgin olive oil

2 stalks celery, chopped

1 small yellow onion, peeled and chopped

8 cups vegetable broth or water

2 tablespoons olive oil

1/2 cup half & half

Salt and white pepper to taste

4 green onions, sliced thin

Shredded sharp cheddar cheese (optional)

Step by Step:

Preheat oven to 400°F and pierce the potatoes several times with a fork or knife. Bake for 1 hour, remove from the oven, and allow to cool.

When you pull the potato out of the oven, begin the soup. Add the olive oil into a large soup pot and pile in the celery and onions. Sweat the vegetables over medium heat until just soft. Pour in the broth or water and bring to a gentle simmer.

Slice the potatoes in half lengthwise (making sure that the skins stay intact) and scoop the potato from its skin and add into the soup pot. Bring to a simmer and cook for 10 minutes.

Meanwhile, brush the potato skins with olive oil and sprinkle with sea salt. Pop into the oven (400°F) and roast just to crisp them, about 10 minutes.

Puree the soup with an immersion blender or transfer to a stand blender and puree. Add the half & half, stir, and taste. Adjust seasoning with salt and white pepper.

Serve with green onions and cheddar cheese (for your guests to add as they like) and one crispy potato skin.

Broiled Sesame Chicken: 

Ingredients

2 tsp. orange zest

1/3 cup fresh orange juice

1 Tbsp. soy sauce

1/4 tsp. ground ginger

1/8 tsp. garlic powder

1/2 cup sesame seeds

11/2 lb. chicken cutlets

Step by Step:

Turn on broiler and adjust to high heat.

Stir together first 5 ingredients; dip chicken cutlets in orange juice mixture then in sesame seed mixture. Place on a lightly greased rack in an aluminum foil lined broiler pan.

Broil, with oven door slightly ajar, 5 1/2-inches from heat 3 to 4 minutes on each side or until done.

Broccoli Slaw Fish Tacos: What’s more fun than a meal you can eat with your hands? These tacos hide veggies in plain sight, ensuring that kids and teens get fresh produce and lean protein, all in one meal.

Servings: 4

Total Time: 21 min

Prep Time: 15 min | Cook Time: 6 min

Omega-3 fatty acids found in fish like halibut help keep blood pressure low and cut down your risk for developing blood clots. The American Heart Association (AHA) recommends at least two servings of fish a week.

Cooking tip: I think it tastes great just as it is, but you could add your favorite toppings such as avocados, tomatoes, or a dollop of Greek yogurt.                   

Nutrition Facts                     

Serving size:   4 oz of fish                

Calories per serving:             253                 

Total Fat 6.9g 11%               

Cholesterol 47mg      16%               

Sodium 101mg          4%                 

Ingredients

2 cups shredded broccoli slaw

½ cup shredded carrots

⅓ cup red onion, chopped

½ jalapeño pepper, seeded and thinly chopped

¼ cup apple cider or white vinegar

1 lime, juiced and zest

2 tablespoons of honey

1 tablespoon oil olive and a splash

2 tablespoons fresh cilantro, chopped

1 pound halibut and cut into 2 inch filets, rinsed and patted dry with a paper towel

¼ teaspoon cumin

Salt and pepper to taste

Step by Step:

Mix broccoli slaw, carrots, jalapeño, and onion in a large bowl. Set aside.

In a small bowl, mix vinegar, lime juice and zest, honey, olive oil, salt, pepper, and cilantro. Add to broccoli slaw mixture and mix well. Cover and refrigerate.

Brush a large skillet (I like cast iron) with olive oil. Heat skillet over medium high.

Brush each side of halibut with olive oil and sprinkle with cumin and some salt and pepper.

Place the halibut in the skillet and cook for about 3 to 4 minutes on each side, until fish starts to flake.

To make tacos, heat corn or flour tortillas in a skillet or microwave until warm and soft.

Add flaked halibut and broccoli slaw.

 

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