Hello Denton MacKID parents and caregivers! Are you tired of the daily struggle to find nutritious and delicious lunch ideas that your kids will actually enjoy?
Well, look no further! We are thrilled to present these super easy, healthy, and yummy recipes that will not only satisfy your little one's taste buds but also keep them energized throughout the day.
1. Stuffed Bell Pepper Boats
INGREDIENTS:
• 4 green bell peppers
• 1 Tbsp. olive oil
• ¼ onion, chopped
• 2 cloves of garlic, minced
• 1 lb. of lean ground turkey
• 1 (15 oz.) can of no added salt tomato sauce
• ½ tsp. salt
• 1 tsp. oregano or Italian seasoning
• 1 cup low-fat shredded cheese
DIRECTIONS:
1. Heat oven to 350° F.
2. Add olive oil to a medium-sized skillet and warm over medium heat. Add onion and garlic and sauté until the onion is soft, about 5 minutes.
3. Add turkey to skillet and break into small pieces with a spatula. Cook until turkey is brown. Drain any fat with a spoon.
4. Add the tomato sauce, salt and oregano or Italian seasoning to the skillet and stir. Simmer for 10 minutes.
5. While the turkey mixture is simmering, prepare the peppers. Cut each pepper in half from the top of the stem to the bottom. Remove the stem, seeds and any white parts from the inside of the pepper.
6. Place the peppers in a baking dish with the open side facing up.
7. Spoon turkey mixture evenly into each pepper and top with cheese.
8. Bake peppers uncovered for 30 minutes. Serve and enjoy!
2. Curried Chickpeas with Spinach
INGREDIENTS:
• 2 Tbsp. olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 inch fresh ginger, minced
• 2 Tbsp. curry powder
• ¼ tsp. cayenne pepper
• 8 oz. spinach (fresh or frozen)
• 1 (15 oz.) can tomato sauce
• 1 (29 oz.) can chickpeas
DIRECTIONS:
1. Heat the olive oil in a large skillet over medium heat and add diced onion, minced garlic and minced ginger. Sauté until the onions have softened, about 3–5 minutes.
2. Add the curry powder and cayenne pepper and sauté for an additional minute. If using fresh or frozen spinach, add ¼ cup of water and spinach to the skillet and sauté until spinach has wilted. If using frozen spinach, you do not need to add water.
3. Drain and rinse the chickpeas and add them to the skillet along with the tomato sauce. Continue to cook for about 5 minutes until heated through.
Serve with brown rice.
3. Zucchini Quesadillas
INGREDIENTS:
• 1 zucchini, diced
• 1 tomato, diced
• ¼ medium onion, diced
• 1 garlic clove, minced
• ½ serrano pepper or jalapeño, diced
• 1 tsp. of oregano
• 1/2 cup of corn, drained if using canned corn
• 2 Tbsp. cooking oil, divided
• ¼ tsp. salt
• 4 whole wheat tortillas
• 1 cup low-fat mozzarella cheese
DIRECTIONS:
1. Chop vegetables as noted in ingredient list.
2. Add cooking oil to a medium sized skillet and warm over medium heat for 1 - 2 minutes.
3. Add the onion and the serrano or jalapeno pepper to the skillet and sauté for about 5 minutes, cooking until soft.
4. Add garlic and sauté for 1 minute.
5. Add zucchini to the skillet and sauté until semi-soft, about 5 minutes.
6. Add corn, tomatoes, oregano, and salt and sauté for an additional 2 minutes.
7. Transfer mixture to medium bowl. Add cheese to bowl and stir to combine. Rinse skillet.
8. Put one tortilla on a plate and spread ½ cup vegetable mixture evenly on half of the tortilla. Fold the tortilla in half so it looks like a half-moon. Press lightly with spatula to flatten.
9. Warm 1 Tbsp. of oil in the skillet over medium-high heat. Add one folded tortilla. Cook about 2 minutes per side, or until both sides of tortilla are golden brown. Repeat steps 9 and 10 until all of the vegetable mixture has been used.
10. Cut each quesadilla into 2 wedges. Serve while hot.
4. Easy Bean Chili
INGREDIENTS:
• 1 Tbsp. vegetable oil
• ½ yellow onion, chopped
• 1 clove garlic, diced
• ½ tsp. cumin
• ½ tsp. chili powder
• ½ cup celery, chopped
• ½ cup carrots, chopped
• ½ large bell pepper, chopped
• One 15 oz. can diced tomatoes
• 1 cup low sodium chicken broth
• One 15 oz. can low sodium black beans (Any type of beans can be used)
• ½ cup corn (fresh, frozen, or canned)
• 2 Tbsp. tomato paste
• ½ tsp. pepper
• ¼ tsp. Salt
DIRECTIONS:
1. Heat oil in a large pan. Add onions and cook until soft and clear, about 5 minutes.
2. Add garlic and seasonings and cook for 1 minute. Add celery, carrots and green pepper. Cook for 2 to 3 minutes.
3. Add tomatoes, broth and beans and bring to a simmer for 10 minutes.
4. Add corn, tomato paste, salt, and pepper and cook for an additional 5 minutes. Serve with rice, tortillas, or cornbread and top with low-fat sour cream or low-fat cheese.
5. Spicy Sheet Pan Fajitas
INGREDIENTS:
• 1 lb. chicken breasts, thinly sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium yellow onion, halved and sliced
• ¼ cup olive oil
• 2 tsp. chili powder
• 1 tsp. cumin
• ½ tsp. garlic powder
• Pinch of chili flakes
• 1 tsp. salt
• ½ tsp. ground pepper
DIRECTIONS:
1. Preheat oven to 400° F.
2. In small bowl combine oil, chili powder, cumin, chili flakes, garlic, salt and pepper.
3. Toss chicken, veggies and oil mixture together on a large sheet pan with a one inch edge. Spread everything out evenly.
4. Bake for 25-30 minutes until chicken is cooked and the veggies are soft with a crispy edge.
5. Serve with corn tortillas, cheese and shredded lettuce
6. Beef and Cabbage Stir Fry
INGREDIENTS:
- Stir Fry Sauce:
• 2 Tbsp. of low-sodium soy sauce
• ½ Tbsp. brown sugar
• 1 Tbsp. toasted sesame oil
• 1 tsp. Sriracha
- Stir Fry:
• ½ head green cabbage
• 2 carrots
• 3 green onions
• ½ Tbsp. cooking oil
• 1 lb. lean ground beef or turkey
• 2 cloves garlic
• 1 Tbsp. grated ginger or 1 tsp. ginger powder
• Pinch of salt and pepper
DIRECTIONS:
1. Prepare the stir-fry sauce first. In a small bowl stir together the soy sauce, brown sugar, sesame oil and Sriracha. Set the sauce aside.
2. Shred the carrot with a box grater. Cut one small cabbage in half, remove the core, and finely shred the leaves of one half the cabbage (4-6 cups once shredded, save the other half for another recipe). Mince two cloves of garlic. Chop the green onions. Grate or finely chop the ginger if using.
3. Heat a large skillet over medium heat. Once hot add the cooking oil, ground beef or turkey, garlic, ginger and a pinch of salt and pepper. Cook the meat until it is browned, about 5 minutes.
4. Add the cabbage and carrots to the skillet and continue to stir and cook until the cabbage is slightly wilted (or fully wilted, if you prefer). Stir in the prepared sauce and green onions.
Serve with Brown Rice
7. Spaghetti Squash with Meat Sauce
INGREDIENTS:
• 1 spaghetti squash
• 1 Tbsp. oil
• ¼ onion, chopped
• 2 cloves of garlic, minced
• 1 lb. lean ground turkey or beef
• 1 (15 oz.) can of no salt added tomato sauce
• ½ tsp. oregano or Italian seasoning
• ¼ tsp. salt
• ½ cup part-skim mozzarella
DIRECTIONS:
1. Microwave the spaghetti squash for 6 minutes. Let cool for a few minutes.
2. Cut the squash in half length-wise and scrape out all of the seeds
3. Season with salt and pepper and microwave for 6-10 minutes. The squash is done with you can easily pierce its skin with a fork.
4. While the squash is microwaving prepare your meat sauce. Warm 1 Tbsp. of oil in a medium-sized skillet over medium heat.
5. Add your chopped onion and garlic and sauté for 5 minutes or until the onion is soft.
6. Add ground meat to the skillet, breaking it up into small pieces with a spatula. Cook until browned. Drain any fat with a spoon.
7. Add spices and salt, then sauté for 1 minute.
8. Add tomato sauce and simmer for 10 minutes.
9. Once your spaghetti squash has cooked and then cooled for a few minutes grab a fork and start scraping the insides out into your pasta sauce. Mix and let cook for 5 minutes.
8. One-Pan Sausage and Cabbage Sauté
INGREDIENTS:
- Mustard Vinaigrette
• ¼ cup olive oil
• 2 Tbsp. red wine vinegar
• 1 ½ Tbsp. mustard
• ¼ tsp. garlic powder
• ¼ tsp. salt
- Sausage and Cabbage
• 1 Tbsp. olive oil
• 14 oz. kielbasa or smoked sausage (90 calories or less for 2 oz.)
• ½ yellow onion, chopped
• 6 cups cabbage, chopped
• ¼ tsp. Salt
DIRECTIONS:
1. Prepare the vinaigrette by adding the olive oil, vinegar, mustard, garlic powder and salt to a bowl or jar. Whisk or shake the jar until the ingredients are combined then set the vinaigrette aside.
2. Slice the sausage into medallions or half-rounds and add them to a large skillet (12” or larger) or a large wide-bottomed pot, along with the olive oil. Sauté the sausage over medium heat until the pieces are well browned.
3. While the sausage is browning, finely dice the onion. Once the sausage has fully browned, add the onions and continue to sauté until the onions are soft and transparent.
4. While the onions are sautéing, chop the head of cabbage into 2-inch by ½ inch wide strips. Add the cabbage to the skillet or pot along with the salt. Continue to sauté until the cabbage is tender (check the thickest white pieces for tenderness). To help the cabbage soften, add a few Tbsps. of water to create steam within the pot or skillet. Let the water evaporate as you sauté the cabbage.
5. Once tender, drizzle half of the mustard vinaigrette over the skillet. Stir to coat the sausage and cabbage with the vinaigrette, taste and add more vinaigrette if needed. Serve warm.
9. Muffin Tin Meatloaves
INGREDIENTS:
• 8 oz. fresh crimini (baby bella) mushrooms
• 1 lb. ground lean turkey or beef
• ¼ small yellow onion, finely diced
• ¼ cup grated carrot
• 1 clove garlic, minced
• ½ tsp. Worcestershire sauce
• ¾ cup breadcrumbs
• 1 egg
• ½ tsp. Italian herbs
• 3 Tbsp. mustard
• 3 Tbsp. brown sugar
• ⅓ cup ketchup
DIRECTIONS:
1. Preheat the oven to 350°F.
2. Place mushrooms in a food processor fitted with a metal blade. Pulse until finely chopped. If you don’t have a food processor, chop up the mushrooms into small pieces with a knife.
3. In a large mixing bowl, combine mushrooms, meat, onion, carrot, garlic, Worcestershire, breadcrumbs, egg, and Italian herbs; mix until evenly combined.
4. Spray muffin tin with non-stick spray. Fill each tin cup to the top with the meat mixture.
5. In a small bowl mix together mustard, sugar, and ketchup. Spread sauce evenly over the top of each meatloaf. Tent tray lightly with foil. Bake for 20 minutes and then remove the foil cover. Bake for an additional 10 minutes or until the meat thermometer registers 165°F.
10. Chicken Lettuce Wraps
INGREDIENTS:
• 1 Tbsp. olive oil or canola oil
• 1 lb. ground turkey
• 2 garlic cloves, minced
• ¼ yellow onion, diced
• ¼ cup hoisin sauce
• 2 Tbsp. soy sauce
• 1 Tbsp. rice wine vinegar
• 1 Tbsp. freshly grated ginger
• 1 tsp. Sriracha, or more, to taste
• 1 (8 oz.) can of whole water chestnuts, drained and diced
• 2 green onions, thinly sliced - green part only
• 1/4 tsp. salt
• 1 head butter lettuce or romaine hearts
DIRECTIONS:
1. Heat oil in a medium saucepan over medium-high heat. Add onions and sauté until translucent.
2. Add ground turkey and cook until browned, about 8 - 10 minutes, making sure to crumble the turkey with a spatula as it cooks; drain excess fat with a spoon.
3. Stir in garlic, hoisin sauce, soy sauce, rice wine vinegar, ginger, salt and Sriracha and cook for about 1 – 2 minutes.
4. Stir in water chestnuts and green onions and cook until warm, about 1 – 2 minutes.
5. To serve, spoon several Tbsps. of the turkey mixture into the center of a lettuce leaf, taco-style.
Have you and your kiddos tried any of our recipes? We'd love to hear about your kitchen adventures and see the smiles on your little ones' faces.
Share your delightful experiences and any other creative lunchtime ideas with us here.
Let's inspire each other to create a healthier and happier lunchtime journey for our children!
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