Zucchini Rice Casserole

Zucchini Rice Casserole

A nice healthy kids meals to try !

* 1 1/2 cups long-grain brown rice
* 3 cups reduced-sodium chicken broth
* 4 cups diced zucchini , and/or summer squash (about 1 pound)
* 2 red or green bell peppers, chopped
* 1 large onion, diced
* 3/4 teaspoon salt
* 1 1/2 cups low-fat milk
* 3 tablespoons all-purpose flour
* 2 cups shredded pepper Jack cheese, divided
* 1 cup fresh or frozen (thawed) corn kernels
* 2 teaspoons extra-virgin olive oil
* 8 ounces turkey sausage, casings removed
* 4 ounces reduced-fat cream cheese , (Neufchâtel)
* 1/4 cup chopped pickled jalapeños


1. Preheat oven to 375°F.
2. Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
3. Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
4. Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
5. When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.
6. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving. The healthy kids meals of rice casserole is ready...enjoy it !

Gealthy Kids Meal Turkey-tomato-panini.

Tuna Melt

Healthy Kids Tuna Melt

Healthy Kids Meal Ingredients

* 12 ounces canned chunk light tuna, drained (see Note)
* 1 medium shallot, minced (2 tablespoons)
* 2 tablespoons low-fat mayonnaise
* 1 tablespoon lemon juice
* 1 tablespoon minced flat-leaf parsley
* 1/8 teaspoon salt
* Dash of hot sauce
* Freshly ground pepper, to taste
* 4 slices whole-wheat bread, toasted
* 2 tomatoes, sliced
* 1/2 cup shredded sharp Cheddar cheese


1. First of all preheat the broiler.
2. And then combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Next is to place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Enjoy it !

Healthy Kids Ham-&-Cheese-Stuffed Chicken Breasts

Healthy Kids Ham-&-Cheese-Stuffed Chicken Breasts
Healthy Kids Meals Ingredients

  •     1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese
  •     2 tablespoons chopped ham
  •     2 teaspoons Dijon mustard
  •     Freshly ground pepper, to taste
  •     4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
  •     1 egg white
  •     1/2 cup plain dry breadcrumbs
  •     2 teaspoons extra-virgin olive oil
Healthy Kids Meals Instructions

    First of all preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.
    Mix cheese, ham, mustard and pepper in a small bowl.
    Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
    Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)
    Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes. Enjoy it !
healthy-kids meals: eatingwell-taco.

The EatingWell Taco

Healthy Kids Eating Well Taco

Healthy Kids Meals Ingredients

* 12 EatingWell Crispy Taco Shells, (recipe follows)
* Lean & Spicy Taco Meat (recipe follows)
* 3 cups shredded romaine lettuce
* 3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
* 3/4 cup diced tomatoes
* 3/4 cup prepared salsa
* 1/4 cup diced red onion


1. To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.

Cheesy Black Bean Burgers

Healthy Kids Cheesy Black Bean Burgers


* One 15 1/2-ounce can black beans, drained and rinsed
* 1 pound lean ground beef (90% lean or higher)
* 1 large egg, beaten
* 1 cup preshredded reduced-fat Cheddar cheese
* 1/3 cup seasoned dried bread crumbs
* 1/2 teaspoon garlic powder
* 8 hamburger bun


1. Preheat the grill to high then lower to medium heat.
2. Place the black beans in a large bowl and mash with the back of a large spoon until smooth but still a bit chunky. Add the beef, egg, cheese, bread crumbs, and garlic powder and mix until well combined.
3. Divide the beef mixture and shape into 8 patties. Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers at least 160°F, about 4 minutes per side.
4. Serve on hamburger buns with your favorite toppings and condiments.

Cheesy Fish Sticks

Healthy Kids Cheesy Fish Sticks

Healthy Kids Ingredients

* 1/2 cup cornmeal
* 1/2 cup grated Parmesan cheese
* 3/4 teaspoon garlic powder
* 1/4 teaspoon salt
* 3 tablespoons canola oil
* 1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)

Healthy Kids Meals INSTRUCTIONS

1. Preheat the oven to 475°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated.
3. Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes.

Healthy Kids Cheese-&-Spinach-Stuffed Portobellos

Healthy Kids Cheese-&-Spinach-Stuffed Portobellos
Healthy Kids Ingredients
  •     4 large portobello mushroom caps
  •     1/4 teaspoon salt
  •     1/4 teaspoon freshly ground pepper, divided
  •     1 cup part-skim ricotta cheese
  •     1 cup finely chopped fresh spinach
  •     1/2 cup finely shredded Parmesan cheese, divided
  •     2 tablespoons finely chopped kalamata olives
  •     1/2 teaspoon Italian seasoning
  •     3/4 cup prepared marinara sauce
Healthy Kids Meals Instructions

    Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
    Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
    Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
    When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.