Does making dinner ever feel like a struggle? If you’re anything like me, you don’t feel like cooking much, but eating out isn’t an option. Instead, it’s time for a family-friendly, nutrient-rich meal that’s appetizing for the whole family, and takes almost no effort. We already posted about family-friendly meals like healthy hot dogs and hamburgers. Here are five more dinner ideas that have protein and other nutrients for kids’ growth and development, while being right in line with grown-ups’ weight management goals.
English Muffin Pizzas
2 English muffin halves with marinara sauce, shredded mozzarella, and turkey pepperoni can have about 350-400 calories and 15-20 grams of protein.
Most kids love pizza, even when it’s a healthier version than delivery. English muffin pizzas are among the oldest tricks in the book for a quick, tasty, and healthy lunch or dinner. Add marinara sauce and low-fat shredded mozzarella cheese to whole-grain English muffin halves. Whole-grain sliced bread, whole-wheat pita, and whole-wheat tortillas are also good options.
Some children like pizza plain. Others may prefer to add meatless or turkey pepperoni. Some may enjoy branching out a bit with items like sliced olives, diced cooked chicken, and pineapple chunks.
For a side, serve colorful vegetables like bell pepper strips, carrot sticks, sugar snap peas, and cucumber sticks. Offer a healthy dip like hummus or light ranch dressing. Another good option is marinara sauce. It adds another serving of vegetables, and kids love it.
Spinach and Bean Quesadillas
A quesadilla with a whole-wheat tortilla, low-fat shredded cheese, spinach, and black beans can have about 400-450 calories and 15-25 grams of protein
These quesadillas are a kid favorite made healthy with whole-wheat tortillas and low-fat cheese instead of refined tortillas and full-fat cheese. Add extra protein with black beans or chicken. For grown-up tastes, tuna is another option.
To make: top a whole-wheat tortilla with low-fat shredded mozzarella or other cheese and spinach or tomatoes. Add black beans or diced chicken if desired. Cover the tortilla with another tortilla, and toast it. Serve half of the quesadilla at once.
For vegetables, add spinach leaves or tomatoes inside the quesadillas. If your children don’t want vegetables inside the quesadilla, add a side of fresh salsa made with tomatoes, lime juice, onion, and cilantro.
Baked Chicken Tenders
A 3-oz portion of chicken baked with oat coating has about 250 calories and 26 grams of protein.
If you’re lucky, your children enjoy plain chicken. If not, it’s okay. It’s not hard to turn skinless chicken breasts or tenderloins into healthy versions of breaded chicken nuggets or tenders.
Start with thin strips of skinless chicken, or cut chicken into nugget-sized pieces. Dip them into beaten egg or egg white, and then into a whole-grain coating like crushed shredded wheat, instant oats, or whole-grain breadcrumbs. Before dipping the chicken, you can season the coating by mixing it with your choice of salt, pepper, parmesan cheese, or any spices or herbs you like. Place the chicken on a sprayed cookie sheet and bake it at 400 degrees for 20-25 minutes or until the chicken is cooked through.
Serve the chicken on whole-grain bread or rolls, or let your children eat it as a finger food with sweet potato and zucchini sticks that you bake with the chicken.
Chicken or Bean Taco Bar
A taco with 2 ounces of chicken, lettuce, tomato, salsa, guacamole, and low-fat shredded cheese has about 360 calories and 29 grams of protein.
Tacos can be great for kids and adults.
Here are some reasons why.
- They are simple and versatile, so they’re easy for grown-ups to prepare and to serve.
- They’re more manageable for kids than something larger like a burrito.
- They’re a great DIY dish when you offer a taco bar.
- They can be nutritious and high in protein, fiber, and healthy fats.
With all of these benefits, a taco bar may become a regular event in your home.
For your bar, set out whole-grain taco shells or whole-grain corn tortillas. Whole-wheat flour tortillas work, too; select soft taco-sized tortillas for portion control. Offer toppings like chicken or beans for protein, lettuce and tomato for freshness, and salsa, guacamole, and low-fat shredded cheddar, jack, or Mexican-style cheese for flair.
For protein, chicken is usually a hit. Try leftover shredded rotisserie chicken, or bake your own chicken, shred it, and mix it with taco seasoning or spices like cumin, chili powder, and paprika. If you and your kids prefer, offer shrimp or a mild fish like tilapia or swai. Plant-based protein ideas are black beans or fat-free refried pinto beans.
Yellow corn is a beautiful side dish. Offer corn on the cob if it’s in season. Kids may prefer you to cut the kernels off the cob before serving it. Frozen corn works fine, too. If you opt for canned corn, choose non-creamed corn and opt for a version without added sugars. Corn is already sweet!
For grown-up tastes and additional vegetables that aren’t starchy, try grilled peppers and onions, sauteed zucchini and yellow squash, or roasted broccoli florets. Or, just serve extra lettuce and tomatoes with some salsa. It’s a low-calorie, delicious side dish.
Eggy Fried Brown Rice
A serving (¼ of a recipe) has about 300 calories, and 18 grams of protein.
Fried rice has a blend of textures and colors. It’s easy because you can use leftover rice and frozen vegetables, and it works for vegetarians. You can have just eggs and egg whites for protein, or add chicken, tofu, shrimp, or fish if you want. Season it how your kids like – whether with soy sauce, ginger, and garlic powder, or with store-bought teriyaki sauce.
For 4 people, scramble about 2 eggs and 6 egg whites in a pan using cooking spray or 1-2 teaspoons of olive or canola oil. Take the eggs out of the pan and set them aside. Heat another 1-2 teaspoons of olive and add a diced onion. Cook for 4-5 minutes. Add 1-2 cups of frozen or cooked vegetables like peas, diced carrots, chopped zucchini, or chopped broccoli florets. Heat, add 2-3 cups of cooked brown rice, and heat thoroughly. Add the eggs back in, and toss with seasonings like soy sauce, ginger, and garlic powder, or serve with teriyaki sauce.
This dish has whole grains, protein, vegetables, and healthy fats. It’s already balanced! If you’re trying to reduce carbs, use riced cauliflower instead of brown rice. For more crunch, protein, fiber, and healthy fat, add chopped peanuts or almond slices to the pan, or sprinkle them on top when serving. For a light accompaniment for grown-up appetites, serve with steamed or stir fried broccoli florets.
These dinners are easy, versatile, and full of nutrients for kids and adults. What are your balanced and easy dinner staples?
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