8 healthy kids meal recipes to cook at home
A night out to a favorite local restaurant is fun, and children usually go crazy for some of the items on the kids' menus. But so often those kids' meals pack more calories, fat, and sodium than our kids need. We've selected some typical dishes found on mainstream kids meals and put our spin on them-a healthy, delicious spin that is-so you can prepare them at home.
We offer two options for each dish. The first is a more traditional presentation your kids will be familiar with. And second is for older kids, or those who are bolder and braver in their culinary repertoire. If you have a picky eater on your hands, start with the traditional version and then try to broaden their palettes with a new twist on a classic. Your children are never too young to start exploring new flavors and textures.
1. Chicken Fingers
Ah. The chicken finger. A child's best friend and so often a parent's nutritional nighmare. Not any more. We did a number on this kid favorite and made it over in our Pan-Fried Chicken Fingers with Spicy Dipping Sauce. Instead of batter-coated, deep-fried chicken drowning in fatty sauce, our chicken gets a crunchy exterior from cereal.
Our recipe calls for a spicy dipping sauce made with mayo, hot chile sauce, lime juice, and soy. Try reducing or eliminating the hot sauce for kids, or feel free to serve with ketchup or homemade honey mustard by combining ¼ cup honey with ¼ cup mustard.
View Recipe: Pan-Fried Chicken Fingers with Spicy Dipping Sauce
2. Lemon-Ginger Fried Chicken
Up the flavor profile of chicken fingers by offering fried chicken (a kid favorite) with a combo of non-traditional flavors. The technique here still skips deep frying, but the double coating of flour creates a golden crust. A sweet glaze infused with ginger and lemon is admittedly not what the kids are expecting, but is a delicious surprise.
View Recipe: Lemon-Ginger Fried Chicken
See More: 100 Easy Chicken Recipes
3. Mac & Cheese
Macaroni and cheese is a kids' favorite at home and when dining out, but the options, whether from a menu or the box, don't always score nutritional points. Our version has all the creamy goodness you expect without powder packets and loads of sodium, fat, and calories. Prepare with whole-wheat macaroni to up the fiber and serve with a side of veggies for a complete meal.
View Recipe: Stovetop Mac and Cheese
4. Rotini and Cheese
This isn't such a stretch from traditional mac and cheese, but the addition of green peas is a great way to get some veggies into mealtime. A few slices of bacon add smoky richness, but feel free to omit it if you want to keep this a meatless dish.
View Recipe: Rotini and Cheese
See More: How to Build a Better Bowl of Noodles
5. Sliders
Mini-burgers are all the rage at many restaurants, so prepare them at home for a fun family meal. We start with extra lean ground beef and season simply with salt and pepper. This recipe dresses up the burgers with refrigerated pesto and Parmesan cheese, but a traditional topping of ketchup, mustard, and cheddar cheese will do the trick for the kids.
6. Mini Turkey Burgers
Another take on popular sliders, these small bundles are great to control portion size. Challenge your kids' palettes by introducing blue cheese in these juicy mini burgers. And our "special sauce" combines sweet pickles and mayo for a perfect balance. If blue cheese is too far of a stretch, try feta or mild queso fresco mixed into the turkey burger mixture.
View Recipe: Mini Turkey Burgers with Gorgonzola
See More: Healthy Grilled Burgers
7. Quesadillas
Quesadillas are a favorite kids' menu option, but they often consist of two ingredients: a flour tortilla and cheese (followed by a slathering of butter or oil). Introduce veggies into this kid-favorite to up its nutritional profile. Here we add corn, mushrooms, and green onions, but any combo of your child's favorite veggies will work. This recipe also calls for fresh Anaheim chiles, but ¼ cup canned mild green chiles make a good substitute. A side of mild salsa in a little container makes it seem like you're at the restaurant.
View Recipe: Corn and Chile Quesadillas
8. Fruit In My Quesadilla?
That may be a question you get from your kids, but encourage them to try Peach and Brie Quesadillas. The sweet-salty combination is a decidedly different twist on the cheesy favorite, combining fresh peach with mild and creamy brie. As is, it's an appetizer, but add cooked pork (which pairs excellently with peaches) to make it a meal, or serve alongside some tasty rice and beans.
View Recipe: Peach and Brie Quesadillas with Lime-Honey Dipping Sauce
Continue Reading: 8 Kids Meals to Cook at Home
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