 Exchange recipes your kids love, that will leave even the fussiest children wanting more! Find out how to pack a power lunch in that tiny tiffin box.
Everybody knows the importance of good nutrition and exercise for kids, where protein and calcium play the building blocks. But in these days of junk food, how you are feeding a picky eater? Keeping your child healthy and active is a task....so feed them in a style, without comprising the nutritional value. Prepare dishes that satiates their tastes buds and gives you peace of mind.
Check out these quick and easy recipes for families with all kinds of nutritional needs - from tasty meals and snacks for everyday living to scrumptious recipes geared toward lactose intolerance, diabetes, cystic fibrosis, and vegetarianism
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Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Cooking spray
1 small onion, chopped
1 Tbs olive oil
1 cup canned black beans, capsicum, cabbage, cucumber
drained, rinsed, and mashed slightly
1 cup cooked rice
2 tsp reduced-sodium taco seasoning
2 Tbs salsa
4 ten-inch sun-dried-tomato wraps
1/2 cup shredded reduced-fat monterey jack cheese
Salsa, optional |
1. Pre-heat oven to 300 degrees. Coat a baking dish with cooking spray
2. In a heavy skillet, cook the onion in olive oil for 3 minutes, or until soft
3. Stir in vegetables, rice, seasoning, salsa, and sausage(if using); heat through
4. Spread 3/4 cup vegetable and-rice mixture in middle of each wrap; top with cheese. Fold wraps into burritos, and place seam side down in baking dish. Cover with foil and bake 15 minutes, or until hot. Remove from oven. Serve with salsa and sour cream.
How kids can help: Measure ingredients; sprinkle on cheese.
Per burrito: 306 calories, 8 g fat (2 g saturated), 665 mg sodium, 8 mg cholesterol.
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