1. Cheesy Baked Chicken Tenders
These cheesy baked chicken tenders are a hit with both kids and adults alike. They are easy to make and can be served with a side of vegetables or mashed potatoes.
Ingredient:
- 1 pound chicken tenders
- 1 cup bread crumbs
- 1 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 eggs
- Cooking spray
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a shallow dish, combine the bread crumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
3. In another dish, beat the eggs.
4. Dip each chicken tender into the beaten eggs, then coat it with the bread crumb mixture, pressing gently to adhere.
5. Place the coated chicken tenders on a baking sheet lined with parchment paper.
6. Lightly spray the chicken tenders with cooking spray to help them brown and become crispy.
7. Bake for 15-20 minutes or until the chicken is cooked through and the coating is golden brown.
Nutrition:
Serving Size: 4 chicken tenders
Calories: 300
Total Fat: 12g
Saturated Fat: 6g
Cholesterol: 150mg
Sodium: 800mg
Total Carbohydrates: 15g
Dietary Fiber: 1g
Sugar: 1g
Protein: 30g
2. Mini Pizzas
Mini pizzas are a fun and easy dinner option for kids. They can choose their own toppings and help assemble their own pizzas.
Ingredient:
- English muffins, split
- Pizza sauce
- Shredded mozzarella cheese
- Toppings of your choice (e.g. pepperoni, sliced olives, diced bell peppers)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the split English muffins on a baking sheet.
3. Spread pizza sauce on each muffin half.
4. Sprinkle shredded mozzarella cheese on top of the sauce.
5. Add your desired toppings.
6. Bake for 10-12 minutes, or until the cheese is melted and bubbly.
Nutrition:
Serving Size: 2 mini pizzas
Calories: 250
Total Fat: 10g
Saturated Fat: 4g
Cholesterol: 20mg
Sodium: 450mg
Total Carbohydrates: 30g
Dietary Fiber: 2g
Sugar: 3g
Protein: 10g
3. Spaghetti with Hidden Veggie Sauce
This spaghetti recipe is a clever way to sneak in some extra vegetables for picky eaters. The sauce is packed with hidden veggies, but still tastes delicious.
Ingredient:
- 1 pound spaghetti
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 zucchini, grated
- 1 red bell pepper, finely chopped
- 1 can (14 ounces) crushed tomatoes
- 1 can (6 ounces) tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to the package instructions.
2. In a large saucepan, heat the olive oil over medium heat.
3. Add the onion and garlic, and cook until softened.
4. Add the grated carrot, zucchini, and chopped red bell pepper. Cook for another 5 minutes.
5. Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, salt, and pepper.
6. Simmer the sauce for about 15 minutes, or until the vegetables are tender.
7. Serve the sauce over the cooked spaghetti.
Nutrition:
Serving Size: 1 cup of cooked spaghetti with sauce
Calories: 350
Total Fat: 3g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 350mg
Total Carbohydrates: 70g
Dietary Fiber: 7g
Sugar: 10g
Protein: 12g
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