Help with little kids appetites

Evanstl

Hey I need some good heatlhy and appealing meals and lucnh ideas for a house with 3 little boys. Thanks so much!

reesepieces

Bump...I wanna hear this too!

luckyinlife

Apples and peanut butter

tiffsNEWlife

Try the Campbells website I think its www.campbels.com or the Kraft website. They give some really good healthy options as well as kid friendly. I got a ton of recipes off these two. And most of them are only a couple of ingredients and really easy to make!

cmyrick75

griilled chesse with whole grain bread and low fat cheese. I toast the bread in the toaster and then put the cheese on it to melt (that way you aren't smothering it in butter and frying it) and serve it up with grapes or apples.

also, my daughter LOVES any veggie as long as she has some ranch dressing to dip it in! ( I opt for the hidden valley light kind!)

erica79

what about homemade chicken fingers. I mix bread crumbs with some parmesean cheese dip the chicken fingers and bake them. My son loves them.

xXAlana21Xx

first thing to know is that many tastes are acquired by children it make take up to 5 times of a child trying something for a child to start liking it. after 5 times its POSSIBLE they REALLY dont like and arent just saying that.

so if they say they dont like it because it looks healthy or different it my just be because they arent used to it

NoAdditives

My daughter is 2 and can be pretty picky. It's difficult to figure out what to feed her, one day she loves something, the next she wants nothing to do with it. Her favorite is rotini pasta with meatballs and the Trader Joe's three cheese pomodoro sauce, with a salad. Seriously, she loves salad! For breakfast I'll make her a scrambled egg, some hashbrowns or a tortilla (either a whole corn or half of a flour), and beans with a little cheese. She'll eat a sandwich (turkey, roast beef or pastrami) for lunch if that's what I'm having. She loves green beans and mashed potatoes, broccoli, carrots if they're sliced thin, cucumbers, tomatoes. She really likes vegetable stir-fry with rice and she loves pizza. I finally found some chicken she likes at a local restaurant. It was just chicken fingers but instead of the really crunchy breading they used tempura batter. She devoured it, so I'm going to try making some at home. I think I'll cook the chicken first, then bread it in the tempura, that way it won't have to be fried for very long. She also likes quesadillas, I make them with only a little cheese and put beans, sometimes ground beef or shredded chicken, avocado, tomato, and a little onion in them.

NoAdditives

first thing to know is that many tastes are acquired by children it make take up to 5 times of a child trying something for a child to start liking it. after 5 times its POSSIBLE they REALLY dont like and arent just saying that.

so if they say they dont like it because it looks healthy or different it my just be because they arent used to it

My pediatrician said it can take up to 12 times.

Try the Campbells website I think its www.campbels.com or the Kraft website. They give some really good healthy options as well as kid friendly. I got a ton of recipes off these two. And most of them are only a couple of ingredients and really easy to make!

Campbell's soups often have a ton of sodium, so watch out for that.

ajbeans

Kids will really eat just about anything if you make it a normal thing. The other day I made rice mixed with chopped-up baby spinach and the kids ate it all and asked for seconds, even though the whole thing was a weird shade of green. :-P We have a rule that they have to try at least two bites of any new food. They haven't actually disliked anything I've put in front of them -- they even liked asparagus after I made them try two bites. I've learned that if we stick to a meal and snack schedule (one snack between each meal, no more, no less) they're more likely to try new foods because they're actually hungry at mealtime. I used to give them healthy snacks every time they asked, but I found that they were actually eating LESS and their diets weren't varied because then they didn't want to eat at regular mealtimes.

My kids' favorites are baked seasoned pork chops, French-cut green beans (they won't eat the regular ones, but they'll eat the French cut o_O), sliced Jonathan apples, grapes, and mandarin oranges. They also like canned tuna straight from the can, but they dont' get it often because they're messy eaters and then the whole house smells like tuna. :laugh:

lilac67

I've heard 12 tries! It seems that kids have to adjust to a more "bitter" flavor. As small children, it is in born that they push away stuff that is a little bitter to keep them safe from poisonous plants and such. That's why their tastes have to be retrained.

I feed my 5 yr old about the same stuff I eat. Oatmeal, fruit and veggies, whole wheat bread, brown rice. I use alot of recipes from Kraft.com under the bugetwise/heathy recipes. He loves them, we all do. I make spaghetti w/ Barilla plus pasta and Ragu no sugar added sauce with ground turkey. Oscar Meyer turkey hot dogs on whole wheat buns and baked potato chips or pop chips. Turkey burgers on whole wheat rolls with oven fried frech fries. Pizza made on whole wheat pitas, english muffins or tortillas. I use 2% milk cheeses.

He also gets other stuff too. He can tell you what things are everyday food and sometimes food. I don't put anything off limits to him, but I don't keep junk in the house. I grew up in a household with food issues, and I try not to make any for him!

Evanstl

Thanks so much everyone I appreciate it.

DHalaby73

Grilled Turkey and Ham Sandwiches


Enjoy with carrot sticks and tomato soup. Heat 1 teaspoon olive oil in a medium saucepan over medium-high heat. Add 2 teaspoons bottled minced garlic to pan, and sauté 1 minute. Add 2 (14.5-ounce) cans undrained diced tomatoes; 1 (14-ounce) can fat-free, less-sodium chicken broth; 1 tablespoon balsamic vinegar; and 1/2 teaspoon black pepper. Reduce heat, and simmer 10 minutes, stirring occasionally. Garnish with chopped parsley, if desired.

Yield: 4 sandwiches (serving size: 1 sandwich)

Ingredients
1 tablespoon light mayonnaise
1 teaspoon Dijon mustard
8 (1-ounce) slices country white bread
4 (1-ounce) slices deli, lower-salt turkey breast
4 (1/2-ounce) slices deli, lower-salt ham
4 (1/2-ounce) slices reduced-fat cheddar cheese
8 (1/4-inch-thick) slices tomato
Cooking spray
Preparation
1. Combine mayonnaise and mustard in a small bowl. Spread about 1 teaspoon mayonnaise mixture over 1 side of each of 4 bread slices. Top each slice with 1 turkey slice, 1 ham slice, 1 cheese slice, and 2 tomato slices. Top with remaining bread slices.

2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 4 minutes or until lightly browned. Turn sandwiches over; cook 2 minutes or until cheese melts.

Nutritional Information
Calories:
237 (0.0% from fat)
Fat:
5.8g (sat 1.8g,mono 0.9g,poly 0.9g)
Protein:
18.4g
Carbohydrate:
29.1g
Fiber:
0.4g
Cholesterol:
28mg
Iron:
1.1mg
Sodium:
781mg
Calcium:
166mg

kacylaine

I hid veggies in other things when I can. The easiest one is soft steamed cauliflower mashed into the potatoes. My little girl never tastes the difference! I invested in a food proccessor and it's made all the difference. Spaghetti sauce is really easy to hide various veggies in, too. Oh, and I don't know if she's the exception, but she will eat just about anything I put in a salad. She loves salads!

DHalaby73

Grilled Peanut Butter and Banana Split Sandwich

This fun, kid-friendly indulgence was a hit at taste testing and received our highest rating. The recipe can easily be multiplied to make as many sandwiches as you need.

Prep Time: 15 minutes
Cook Time: 8 minutes

Yield: 1 serving (serving size: 1 sandwich)

Ingredients
2 (1-ounce) slices firm white sandwich bread, divided
1 teaspoon butter, softened
1 tablespoon creamy peanut butter
2 teaspoons honey
1/2 teaspoon semisweet chocolate minichips
1 large strawberry, thinly sliced
1/2 small banana, cut lengthwise into 3 slices (about 2 ounces)
1 tablespoon pineapple jam
Preparation
Spread one side of each white bread slice with 1/2 teaspoon butter. Combine peanut butter and honey; spread over plain side of 1 bread slice. Sprinkle with chocolate chips; top evenly with strawberry slices and banana slices.

Spread pineapple jam over plain side of remaining bread slice. Carefully assemble sandwich.

Heat a small nonstick skillet over medium-high heat. Add sandwich; cook 2 minutes on each side or until lightly browned.

Nutritional Information
Calories:
436 (30% from fat)
Fat:
14.5g (sat 4.2g,mono 6g,poly 3.2g)
Protein:
9.4g
Carbohydrate:
72g
Fiber:
4.6g
Cholesterol:
10mg
Iron:
3mg
Sodium:
497mg
Calcium:
100mg

DHalaby73

Super Sloppy Joe Sandwiches

"My family loves Sloppy Joes, so I came up with this recipe. It works well with just about any combination of vegetables. When I want a change from bell pepper and celery, I substitute a package of broccoli slaw, chopped eggplant, and shredded carrots." -Rebecca Fulcher, Monument, CO

Yield: 6 servings (serving size: 1 sandwich)

Ingredients
1 pound ground round
1 1/4 cups chopped green bell pepper
1 1/4 cups chopped celery
1 cup chopped onion
3 garlic cloves, minced
1 cup water
1 cup ketchup
1 tablespoon brown sugar
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon paprika
2 teaspoons Worcestershire sauce
1 teaspoon Dijon mustard
1/4 teaspoon fennel seeds
1/4 teaspoon hot pepper sauce
1 (8-ounce) package presliced mushrooms, chopped
6 (2-ounce) Kaiser rolls or hamburger buns, toasted
Preparation
Heat a large nonstick skillet over medium-high heat. Add beef; cook 3 minutes or until browned, stirring to crumble. Add bell pepper, celery, onion, and garlic; cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in water and next 10 ingredients (through mushrooms); bring to a boil. Reduce heat, and simmer 25 minutes or until mixture begins to thicken, stirring occasionally. Spoon 2/3 cup meat mixture onto bottom half of each roll; cover with top half of roll.

Nutritional Information
Calories:
404 (31% from fat)
Fat:
14.2g (sat 5.1g,mono 5.5g,poly 1.8g)
Protein:
21.3g
Carbohydrate:
49.4g
Fiber:
4.1g
Cholesterol:
51mg
Iron:
4.1mg
Sodium:
929mg
Calcium:
97mg

DHalaby73

Egg Salad Club Sandwich

Substitute fresh arugula for the spinach if you prefer its spicy bite. For a checkerboard effect, you can use both white and wheat breads. If you want to serve only the salad, just omit the bread, spinach, and 1/3 cup mayonnaise.

Prep Time: 25 minutes

Ingredients
2/3 cup mayonnaise, divided
4 large hard-cooked eggs, chopped
1 celery rib, diced
4 bacon slices, cooked and crumbled
1/4 cup chopped fresh chives
1 tablespoon minced sweet onion
1/4 teaspoon seasoned salt
1/2 teaspoon freshly ground pepper
12 very thin white or wheat sandwich bread slices, lightly toasted
1 cup firmly packed fresh spinach
Garnish: whole fresh chives
Preparation
Stir together 1/3 cup mayonnaise and next 7 ingredients.

Spread remaining 1/3 cup mayonnaise evenly over 1 side of each bread slice. Spread 4 bread slices, mayonnaise side up, evenly with half of egg salad. Top evenly with half of spinach and 4 bread slices.

Repeat procedure with remaining egg salad, spinach, and bread slices. Cut each sandwich into quarters; garnish, if desired.

Sweet-Pickle Egg Salad Club: Omit bacon and chives. Add 2 tablespoons instant potato flakes and 1 tablespoon sweet pickle relish; proceed with recipe as directed.

Shrimp-Egg Salad Club: Omit bacon. Add 2/3 cup finely chopped boiled shrimp, 1/2 teaspoon grated lemon rind, and 1/4 teaspoon ground red pepper. Proceed with recipe as directed.

BigBoneSista

What you can also do is make the meal buffet style. kids love to eat food that they prepared. Also make their foods look entertaining. Arrange the food to look like a smiley face. Food coloring also is a good eye catcher. Green eggs & ham! :bigsmile:

DHalaby73

Turkey Vegetable Wraps

This recipe makes two adult-sized wraps. Feed little one half of a wrap, and refrigerate the other half for tomorrow's lunch. Take the second wrap with you to work, or send it with an older sibling or your spouse. Feel free to omit the green onions, if desired.

Yield: 2 adult servings (serving size: 1 wrap)

Ingredients
1 cup coarsely chopped deli turkey breast
1 cup mixed salad greens
1/4 cup frozen whole kernel corn, thawed and drained
1/4 cup chopped red bell pepper
2 tablespoons thinly sliced green onions
2 tablespoons light ranch dressing
2 (8-inch) whole-wheat flour tortillas
Preparation
1. Combine first 6 ingredients in a large bowl, tossing well to coat.

2. Warm tortillas according to package directions; top each tortilla with 1 cup turkey mixture. Roll up, and cut diagonally in half.

for your toddler: Wrap it tightly so it will be easier for a toddler to eat. Refrigerate it until serving time, or pack it in an insulated bag. Serve it with grape halves and milk.

Nutritional Information
Calories:
201 (0.0% from fat)
Fat:
8.3g (sat 0.3g,mono 0.0g,poly 0.1g)
Protein:
17.5g
Carbohydrate:
14.8g
Fiber:
4.3g
Cholesterol:
25mg
Iron:
1.6mg
Sodium:
763mg
Calcium:
81mg

DHalaby73

Turkey Meatball Reuben Subs

This sandwich combines two deli favorites—the hearty meatball sub and zesty Reuben sandwich. Use a small cookie scoop to form meatballs quickly.

Total: 20 minutes

Yield: 4 servings (serving size: 1 sandwich)

Ingredients
2 teaspoons paprika, divided
1 1/2 teaspoons ground coriander
1 teaspoon bottled minced garlic
3/4 teaspoon black pepper
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 pound ground turkey
Cooking spray
4 (3-ounce) wheat submarine rolls (such as Cobblestone Mill)
1 1/3 cups packaged coleslaw
1/4 cup reduced-fat Thousand Island dressing
4 (1-ounce) slices Swiss cheese
Preparation
1. Preheat broiler.

2. Combine 1 1/2 teaspoons paprika, coriander, and next 6 ingredients (through turkey). Shape into 16 meatballs (about 1 heaping tablespoon each). Place meatballs on a broiler pan coated with cooking spray, and broil for 8 minutes or until done, turning once.

3. While meatballs cook, hollow out bread, leaving a 1/2-inch-thick shell, and reserve torn bread for another use. Combine the coleslaw, dressing, and remaining 1/2 teaspoon paprika. Arrange 4 meatballs and 1 cheese slice inside each roll. Place the sandwiches on broiler pan, and broil for 1 minute or until cheese melts. Divide slaw among sandwiches.

Nutritional Information
Calories:
428
Fat:
16.8g (sat 7g,mono 5.5g,poly 1.1g)
Protein:
31.5g
Carbohydrate:
40g
Fiber:
4.1g
Cholesterol:
76mg
Iron:
3.7mg
Sodium:
723mg
Calcium:
308mg

DHalaby73

Turkey Burger Pitas with Tahini Sauce

Although many cooks consider sauce a condiment or an afterthought, Lisa Richardson developed this recipe around her homemade sauce based on store-bought tahini. Richardson enjoys creating recipes and encourages her 8-year-old daughter to get involved in cooking. "She has her own recipe cards on which she jots down her new dishes," she says.

Yield: 4 servings (serving size: 1 filled pita half)

Ingredients
1/2 cup plain 2% Greek-style yogurt
1 tablespoon tahini (sesame seed paste)
1 teaspoon fresh lemon juice
1 garlic clove, minced
Dash of salt
1/4 cup chopped green onions
3 tablespoons finely chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon onion powder
1 pound ground turkey
Cooking spray
2 (6-inch) whole-wheat pitas, cut in half
4 green leaf lettuce leaves
4 (1/4-inch) tomato slices
Preparation
1. Combine first 5 ingredients in a small bowl.

2. Combine onions, parsley, 1/2 teaspoon salt, onion powder, and turkey in a large bowl. Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan, and cook for 4 minutes on each side or until done.

4. Line each pita half with 1 lettuce leaf; add 1 patty, 1 tomato slice, and 2 tablespoons tahini sauce to each pita half.

Nutritional Information
Calories:
302
Fat:
11.9g (sat 3.5g,mono 3.9g,poly 3.3g)
Protein:
30.6g
Carbohydrate:
21.1g
Fiber:
2.8g
Cholesterol:
73mg
Iron:
2.7mg
Sodium:
599mg
Calcium:
93mg

DHalaby73

Tuna Panini

Serve these hearty sandwiches with fresh apple slices or a tossed green salad.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients
3 tablespoons finely chopped red onion
3 tablespoons organic canola mayonnaise
1 teaspoon grated lemon rind
1/4 teaspoon fennel seeds, crushed
1/4 teaspoon freshly ground black pepper
3 slices center-cut bacon, cooked and crumbled
2 (5-ounce) cans albacore tuna in water, drained and flaked
8 slices sourdough bread
4 (1/2-ounce) slices provolone cheese
Cooking spray
Preparation
1. Combine first 7 ingredients in a medium bowl, stirring well to coat. Place 4 bread slices on a flat surface; top each bread slice with 1 cheese slice. Divide tuna mixture evenly among bread slices; top each serving with 1 remaining bread slice.

2. Heat a large skillet over medium heat. Lightly coat sandwiches with cooking spray. Place sandwiches in pan; top with another heavy skillet. Cook 3 minutes on each side or until lightly browned (leave skillet on sandwiches as they cook).

Nutritional Information
Calories:
405
Fat:
17.7g (sat 4g,mono 5.1g,poly 6.9g)
Protein:
28.3g
Carbohydrate:
33.3g
Fiber:
2.3g
Cholesterol:
49mg
Iron:
3.6mg
Sodium:
872mg
Calcium:
182mg

DHalaby73

Feta-Stuffed Turkey Burgers

A simple yogurt-based sauce and a rich feta-and-spice stuffing makes these turkey burgers stand out above the rest. Pair with sautéed zucchini.

Prep Time: 30 minutes

Yield: 4 servings

Ingredients
1/4 cup finely chopped red onion
1 teaspoon dried oregano
1 teaspoon grated lemon rind
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound ground turkey
6 tablespoons (1 1/2 ounces) crumbled feta cheese
Cooking spray
1/4 cup grated English cucumber
1/4 cup plain fat-free yogurt
1 tablespoon chopped fresh mint
4 (1/4-inch-thick) slices tomato
4 green leaf lettuce leaves
4 (2-ounce) Kaiser rolls or hamburger buns
Preparation
1. Combine first 6 ingredients. Divide mixture into four portions. Indent center of each portion; place 1 1/2 tablespoons feta into each. Fold turkey mixture around cheese; shape each portion into a 1/2-inch-thick patty.

2. Heat grill pan over medium-high heat. Coat pan with cooking spray. Add patties; cook 5 minutes on each side.

3. Combine cucumber, yogurt, and mint in a small bowl. Arrange 1 turkey patty, 1 tomato slice, 1 lettuce leaf, and 2 tablespoons yogurt mixture on bottom half of each roll. Top with top halves of rolls.

Sautéed zucchini: Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add 2 cups sliced zucchini and 2 minced garlic cloves; sauté 5 minutes. Add 2 teaspoons lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.

Nutritional Information
Calories:
386
Fat:
13.7g (sat 4.5g,mono 4.3g,poly 3g)
Protein:
30.2g
Carbohydrate:
34g
Fiber:
2.3g
Cholesterol:
109mg
Iron:
3.9mg
Sodium:
897mg
Calcium:
198mg

DHalaby73

Mini Red Pepper-Mushroom Pizza

Although you only use half of the bell pepper in this pizza, go ahead and roast both halves; use the other half in a sandwich.

Yield: 1 serving

Ingredients
1/2 medium red bell pepper
1/2 teaspoon fresh lemon juice
1 garlic clove, minced
Cooking spray
1/2 cup thinly sliced shiitake mushroom caps
1 tablespoon sliced shallots
1/2 teaspoon balsamic vinegar
1 (6-inch) Italian cheese-flavored pizza crust (such as Boboli)
1 tablespoon thinly sliced fresh basil
3/4 cup torn spinach
6 tablespoons (1 1/2 ounces) shredded fresh mozzarella cheese
1/4 teaspoon freshly ground black pepper
Dash of salt
Preparation
Preheat broiler.

Place bell pepper half, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Combine bell pepper, juice, and garlic, stirring well.

Preheat oven to 450°.

Heat a small nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms and shallots; sauté 2 minutes or until tender. Remove from heat; stir in vinegar.

Place crust on a baking sheet coated with cooking spray. Spread bell pepper mixture evenly over crust, leaving a 1/2-inch border. Sprinkle basil evenly over bell pepper mixture; top with spinach. Spoon mushroom mixture evenly over spinach; sprinkle with cheese.

Bake at 450° for 4 minutes or until cheese melts. Sprinkle with black pepper and salt.

Nutritional Information
Calories:
467 (30% from fat)
Fat:
15.5g (sat 8.1g,mono 5.4g,poly 1.5g)
Protein:
22.4g
Carbohydrate:
58.7g
Fiber:
2.6g
Cholesterol:
33mg
Iron:
4.8mg
Sodium:
829mg
Calcium:
589mg

DHalaby73

Soft Chicken Tacos

Everyone loves tacos. These Soft Chicken Tacos can be spicy or mild, depending on the type of salsa you choose. Serve with a tomato-and-onion salad.

Yield: 4 servings (serving size: 2 tacos)

Ingredients
2 cups shredded roasted skinless, boneless chicken breasts
1/2 cup chopped fresh cilantro
1/2 cup bottled chipotle salsa (such as Frontera)
8 (6-inch) flour tortillas
1 cup chopped tomato
1/2 cup (2 ounces) preshredded reduced-fat cheddar cheese
1/2 cup diced peeled avocado
1/4 cup fat-free sour cream
Preparation
Combine first 3 ingredients in a medium bowl, tossing well to combine. Spoon about 1/3 cup chicken mixture onto each tortilla; microwave each taco at high 30 seconds or until warm.

Top each taco with 2 tablespoons tomato, 1 tablespoon cheese, 1 tablespoon avocado, and 1 1/2 teaspoons sour cream; fold in half.

Nutritional Information
Calories:
404 (28% from fat)
Fat:
12.4g (sat 4g,mono 4g,poly 1.6g)
Protein:
33g
Carbohydrate:
40.2g
Fiber:
3.5g
Cholesterol:
69mg
Iron:
3.4mg
Sodium:
623mg
Calcium:
193mg

DHalaby73

Monterey Jack Quesadillas

Prep Time: 5 minutes
Other: 5 minutes
Yield: 4 servings

Ingredients
3 flour tortillas
shredded Monterey jack cheese
a few cilantro leaves
Preparation
Heat 3 flour tortillas on a cookie sheet in a 350°F oven until warm. Top each with some shredded Monterey Jack and a few cilantro leaves. Top each with another tortilla and heat until the cheese is melted.

Nutritional Information
Calories:
229 (0% from fat)
Fat:
10g (sat 5g)
Protein:
9mg
Carbohydrate:
25g
Fiber:
2g
Cholesterol:
19mg
Iron:
2mg
Sodium:
419mg
Calcium:
220mg

DHalaby73

Mini-Cheeseburgers

Yield: Makes 20 burgers

Ingredients
1 pound lean ground beef
2 tablespoons ketchup
1/4 teaspoon salt
1/4 teaspoon pepper
1 (7 1/2-ounce) package party rolls
5 (3/4-ounce) process American cheese slices, quartered
Condiments: mustard, ketchup, mayonnaise, minced onion, dill pickle slices, tomato slices, lettuce leaves
Preparation
Combine first 4 ingredients. Shape mixture by tablespoonfuls into patties, and place on a rack in a broiler pan.

Bake at 350° for 15 to 17 minutes or until done.

Split rolls horizontally, and place a piece of cheese and a meat patty in each. Serve with desired condiments.

Note: Place in heavy-duty zip-top plastic bags; seal and freeze. Remove desired number of burgers from freezer; pack frozen in lunchbox. Sandwiches will thaw in approximately 2 1/2 to 3 hours

DHalaby73

Chicken Souvlaki

In Greece, souvlaki typically refers to skewers of grilled lamb. In America, chicken is more common, and it's often served in pita bread. Precooked chicken makes these sandwiches a snap to prepare. Serve with tabbouleh.

Yield: 4 servings (serving size: 2 stuffed pita halves)

Ingredients
1/2 cup (2 ounces) crumbled feta cheese
1/2 cup plain Greek-style yogurt
1 tablespoon chopped fresh dill
1 tablespoon extravirgin olive oil, divided
1 1/4 teaspoons bottled minced garlic, divided
1/2 teaspoon dried oregano
2 cups sliced roasted skinless, boneless chicken breast
4 (6-inch) pitas, cut in half
1 cup shredded iceberg lettuce
1/2 cup chopped peeled cucumber
1/2 cup chopped plum tomato
1/4 cup thinly sliced red onion
Preparation
Combine feta cheese, yogurt, dill, 1 teaspoon oil, and 1/4 teaspoon garlic in a small bowl, stirring well.

Heat remaining 2 teaspoons olive oil in a large skillet over medium-high heat. Add remaining 1 teaspoon garlic and oregano to pan, and sauté for 20 seconds. Add chicken, and cook for 2 minutes or until thoroughly heated. Place 1/4 cup chicken mixture in each pita half, and top with 2 tablespoons yogurt mixture, 2 tablespoons shredded lettuce, 1 tablespoon cucumber, and 1 tablespoon tomato. Divide onion evenly among pitas.

Nutritional Information
Calories:
414 (30% from fat)
Fat:
13.7g (sat 6.4g,mono 4.7g,poly 1.4g)
Protein:
32.3g
Carbohydrate:
38g
Fiber:
2g
Cholesterol:
81mg
Iron:
2.8mg
Sodium:
595mg
Calcium:
187mg

DHalaby73

Peanut Butter and Jelly muffins

Consider these a breakfast version of a peanut butter and jelly sandwich. Don't use a natural-style peanut butter in this recipe; it won't have enough sugar or fat to help the muffins rise.

Yield: 1 dozen (serving size: 1 muffin)

Ingredients
1 cup all-purpose flour (about 4 1/2 ounces)
3/4 cup whole wheat flour (about 3 1/2 ounces)
1/4 cup granulated sugar
1/4 cup packed dark brown sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 1/4 cups fat-free milk
1/3 cup creamy peanut butter
1/4 cup egg substitute
2 tablespoons butter, melted
1 teaspoon vanilla extract
Cooking spray
1/4 cup strawberry jam
Preparation
Preheat oven to 400°.

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugars, baking powder, and salt in a large bowl; stir with a whisk. Make a well in center of mixture. Combine milk and next 4 ingredients (through vanilla); add to flour mixture, stirring just until moist.

Spoon batter into 12 muffin cups coated with cooking spray. Fill each cup half full with batter. Spoon 1 teaspoon jam into each cup. Spoon remaining batter on top to cover jam. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Let cool in pan 5 minutes. Remove from pan, and cool on a wire rack.

Nutritional Information
Calories:
185 (28% from fat)
Fat:
5.8g (sat 2g,mono 2.3g,poly 1.2g)
Protein:
5.2g
Carbohydrate:
29.4g
Fiber:
1.6g
Cholesterol:
5.6mg
Iron:
1.2mg
Sodium:
288mg
Calcium:
113mg

DHalaby73

Blueberry and Maple-Pecan Granola Parfaits

Kids will love to assemble their own parfaits.

Yield: 4 servings (serving size: 1 parfait, including 1/4 cup maple-pecan granola)

Ingredients
2 cups vanilla fat-free yogurt
2 cups blueberries
1 cup Maple-Pecan Granola
Preparation
Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.

Nutritional Information
Calories:
283 (18% from fat)
Fat:
5.6g (sat 0.8g,mono 2.8g,poly 1.8g)
Protein:
8.8g
Carbohydrate:
50.9g
Fiber:
3.7g
Cholesterol:
2mg
Iron:
1.1mg
Sodium:
106mg
Calcium:
242mg

DHalaby73

Guacamole Chicken Wraps

Lettuce leaves line the tortillas, keeping the wraps fresh. Because of the generous amount of lime juice, the guacamole doesn't discolor.

Yield: 4 servings (serving size: 1 wrap)

Ingredients
2 tablespoons fresh lime juice
1/4 teaspoon salt
1 ripe peeled avocado
1/2 cup chopped seeded plum tomato
4 green leaf lettuce leaves
4 (8-inch) fat-free flour tortillas
2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
Preparation
Place first 3 ingredients in a medium bowl; mash with a fork until smooth. Stir in tomato.

Place 1 lettuce leaf on each tortilla; spread about 1/4 cup avocado mixture on each lettuce leaf. Top each serving with 1/2 cup Grilled Lemon-Herb Chicken. Roll up. Wrap in foil or parchment paper; chill.

Nutritional Information
Calories:
300 (33% from fat)
Fat:
10.9g (sat 2.1g,mono 6g,poly 1.7g)
Protein:
21.1g
Carbohydrate:
30.2g
Fiber:
4.1g
Cholesterol:
50mg
Iron:
2.5mg
Sodium:
777mg
Calcium:
22mg