Cooking healthy foods for your kids (and some adults) can be challenging, especially if picky eaters are involved. To help you hop over this hurdle, we’ve assembled some comforting meal and snack recipes where you can sneak in fruits, veggies, whole grains and lean protein into familiar favorites like quesadillas, mac and cheese and chicken tenders.
大餐
1。黑豆和菠菜玉米饼|卡路里的食谱中卡路里
Family-friendly black bean spinach quesadillas make a delicious and quick meatless meal your kids will love. This recipe uses black beans, fresh baby spinach and monterey jack cheese. Feel free to leave out the jalapeno chiles and mushrooms if your kid isn’t into it. Substitute with your family’s favorite veggies instead. Recipe makes 4 servings at 1 quesadilla each.
Nutrition (per serving):Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g
2。crockpot bolognese|Skinnytaste
对于许多挑食者来说，肉酱中的意大利面是A-Okay。使用此食谱的crockpot bolognese在方便的锅里制作咸味肉酱。然后，与意大利面的一面食用，或者，如果您想在孩子的饭菜中偷偷摸摸地偷偷摸摸，请与意大利面条壁球的“面条”一起食用。食谱在1/2杯酱汁中煮20份。
Nutrition (per serving):卡路里：143;总脂肪：7克；饱和脂肪：3G;单不饱和脂肪：3G;胆固醇：48mg;钠：145mg;碳水化合物：5G；饮食纤维：1g;糖：3G；蛋白质：15克
3。Skinny Baked Broccoli Mac & Cheese|Skinnytaste
将西兰花藏在Mac和奶酪中，看看他们是否可以找到它。现在，最终的舒适食品方面可以成为您的主人公。每个令人满意的部分都装有西兰花小花，全麦面食和减少脂肪切达干酪。您可以品尝一下味道，但仍然可以让蔬菜启动！食谱在每杯1杯时煮8份。
Nutrition (per serving):Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g
4.One-Pot Taco Casserole|Fit Foodie Finds
The best dinners come with the least clean up.Fit Foodie Finds’ recipe for taco casserole requires only one pot. Yup, you heard that right! Load all the trimmings for terrific tacos—ground meat, corn, black beans, cheese—and into the oven it goes. This high protein quick meal is sure to be a kid favorite. Now you can save the mess for when you actually eat the tacos. You’re welcome! Recipe makes 8 servings at 1 cup each.
Nutrition (per serving):卡路里：316;总脂肪：12克；饱和脂肪：4G;单不饱和脂肪：0g;胆固醇：94mg;钠：734mg;总碳水化合物：25克；饮食纤维：6G;糖：5g;蛋白质：28G
5.Slow Cooker Turkey Chili|Skinnytaste
This mild kid-friendly crockpot chili is made with lean ground turkey, corn, bell pepper, tomatoes and spices. Top with with crunchy baked tortilla chips, and watch your little ones gobble it up. This chili can also be made in large batches for freezing and reheating. Recipe makes 5 servings at 1 cup each.
Nutrition (per serving):卡路里：222;总脂肪：3G；饱和脂肪：0g;单不饱和脂肪：1g;胆固醇：74mg;钠：719mg;总碳水化合物：20克；饮食纤维：3G;糖：7g;蛋白质：32G
6.Parmesan Chicken Tenders|Cooking Light
这些帕玛森鸡肉招标是午餐盒的绝妙补充，尤其是对于孩子们！瘦鸡胸肉在酪乳 - 蛋黄混合物中被挖出，然后用帕尔玛奶酪和香料涂层。这使鸡肉具有浅金脂的好涂层，同时将其保持在烤箱中。搭配烤蔬菜或蒸蔬菜的一面，然后吞噬晚餐。食谱每2个招标可供应4份。
Nutrition (per serving):卡路里：326;总脂肪：12克；饱和脂肪：3G;单不饱和脂肪：4G;胆固醇：128mg；钠：581mg;碳水化合物：15克；饮食纤维：1g;糖：2G；蛋白质：35克
7.金枪鱼素食融化|干净的饮食
通过此食谱以更健康的金枪鱼融化，让孩子的金枪鱼融化了改头换面。您可以取出脂肪蛋黄酱和放纵的奶酪，而不会破坏味道。如何？通过添加奶油希腊酸奶和瑞士奶酪。和，嘘……在这个sandwi还有大量蔬菜ch to make it a high-fiber meal. Recipe makes 2 servings at 1/2 cup tuna salad + 1 slice tomato + 1 ounce cheese + 2 ounces bread each.
Nutrition (per serving):卡路里：340;总脂肪：5G；饱和脂肪：2G；胆固醇：35mg;钠：410mg;总碳水化合物：31克；饮食纤维：5G;糖：7g;蛋白质：41g
小吃攻击
8.辣椒粉辣椒|The Wheatless Kitchen
寻找更健康的替代品satis-frya french fry craving? Check out this recipe for baked parsnip fries. By subbing in parsnips for those starchy potatoes, you’ll cut the carbohydrates in half and also get some additional fiber. Prep is a breeze since the recipe uses only four ingredients, and you don’t need to tell your kid it’s parsnips (wink wink). Recipe makes 2 servings at 1 cup each.
Nutrition (per serving):卡路里：237;总脂肪：8克；饱和脂肪：1g;单不饱和脂肪：5G;胆固醇：0mg;钠：314mg;碳水化合物：42克；饮食纤维：12g;糖：11克；蛋白质：3G
9。Baked Mozzarella Bites|Cooking Light
将这种快速的课后小吃提供给您的孩子，以替代传统的炸奶酪棒。每份三种芝士叮咬的食物包装7克蛋白质，少于100卡路里。食谱在3个芝士咬伤 + 1大汤匙酱中煮4份。
Nutrition (per serving):卡路里：98;总脂肪：5G；饱和脂肪：2G；单不饱和脂肪：0g;胆固醇：11mg；钠：186mg；碳水化合物：7G；饮食纤维：0g;糖：1G；蛋白质：7G
10.巧克力花生酱叮咬|Running with Spoons
Craving a treat? Whip up these easy chocolate peanut butter bites to satisfy your sweet tooth. You won’t even have to bust out the mixer or turn on the oven! Recipe makes 12 servings at one 2-inch ball each.
Nutrition (per serving):Calories: 120; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 1mg; Sodium: 3mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 6g; Protein: 3g
11。简单烘焙的苹果芯片|食物狂热者
寻找一种新的健康零食选项，可以塞入孩子的午餐盒中？尝试只使用两种成分：新鲜的苹果和肉桂。食谱每份1/2苹果的食谱。
Nutrition (per serving):卡路里：41;总脂肪：0g;饱和脂肪：0g;单不饱和脂肪：0g;胆固醇：0mg;钠：0mg;碳水化合物：9g;饮食纤维：2G；糖：8克；蛋白质：0g
