Makes 4 servings

Ingredients:

1 roll parchment paper

16 stalks asparagus, trimmed

8 small carrots, halved

lengthwise

4 2.5-ounce tilapia fillets

1 tablespoon olive oil

½ teaspoon garlic-herb salt-free seasoning

1⁄8 teaspoon salt

4 thin orange slices, halved

Method:

1 Heat oven to 400°F. Cut four 12-inch squares of parchment and fold in half. For each packet put 4 asparagus, 4 carrot halves, and 1 fillet on one side of the crease. Sprinkle with olive oil, seasoning, and salt.

2 Top with orange slices. Then, fold paper over fish and vegetables. Make two or three 1-inch folds on the short ends, then repeat on the long side to enclose. Arrange on a large baking sheet.

3 Bake for about 12 minutes. Check for doneness by unrolling a flap of paper (fish should flake easily and vegetables should be crisp-tender).

4 Using scissors, carefully cut through the top of each pack, pulling paper away to expose the fish and veggies.

Nutrition per serving: 125 calories; 16g protein; 6g carbohydrate, 5g fat (1g saturated fat); 5g fiber; 2mg iron; 126mg sodium.

kitchen tip:

Trim the asparagus by bending it near the woody end until it snaps.

Fish and Veggies Baked in Parchment

Ingredients:

1 large potato, cut into 2-inch chunks

½ pound cod fillets

2 tablespoons grated Parmesan cheese

1 egg, lightly beaten

1 teaspoon chopped parsley

1 egg, lightly beaten

1 cup bread crumbs

2 tablespoons canola oil

Dip:

¼ cup low-fat plain yogurt

¼ cup reduced-fat mayonnaise

1 tablespoon lemon juice

¼ teaspoon salt

Method:

1 Place potato in a pot; add water to cover by 2 inches. Put on lid; cook 20 minutes on medium-high, or until tender. Lift out potatoes and mash in a bowl. Add cod fillets to the pot; cook 5 minutes and strain water. Gently break up cod. Add to potatoes in bowl, along with cheese, 1 egg, and parsley. Mix gently to combine.

2 Form mixture into 16 patties. Dip patties into another whisked egg and then into the bread crumbs. Heat 2 tablespoons canola oil in a large pan on medium. Cook cakes 4 minutes on each side, or until golden.

3 Stir together yogurt, mayonnaise, lemon juice, and the salt in a small bowl. Serve the dip on the side. Makes 16 2-inch patties and ½ cup dip.

Nutrition per 4 patties with 2 tablespoons sauce: 356 calories; 20g protein; 17g fat (3g saturated fat); 30g carbohydrate; 2g fiber; 133mg calcium; 2mg iron; 574mg sodium.

Best Cod Cakes

Makes 6 servings

Ingredients:

¼ cup all-purpose flour

½ teaspoon salt

¼ teaspoon pepper

1 pound (about 6) tilapia fillets

4 teaspoons canola oil

1 cup low-sodium chicken broth

1 teaspoon cornstarch

2 tablespoons lemon juice

1 tablespoon butter

1 tablespoon chopped parsley

2 tablespoons nonpareil capers, rinsed and drained, optional

Method:

1 Combine flour, salt, and pepper in a shallow bowl. Dredge fish in flour mixture, coating well.

2 In a large nonstick skillet, heat oil on medium-high. Add fish and cook until brown, about 2 minutes. Flip and cook another minute. Transfer fish to a platter and keep warm.

3 Increase heat to high, add broth to skillet, and bring to a boil. Cook until liquid is reduced to ½ cup; it’ll take about 3 minutes. Dissolve cornstarch in 1 tablespoon water; whisk into broth. Cook another minute, then stir in lemon juice, butter, parsley, and capers, if you’re using them. Spoon the sauce over fish.

Nutrition per serving: 99 calories; 7g protein; 5g fat (2g saturated fat); 5g carbohydrate; 0g fiber; 6mg calcium; 1mg iron; 249mg sodium.

Tilapia Piccata

Ingredients:

6 2-inch strips orange bell pepper

12 medium peeled and deveined uncooked shrimp

1 to 2 tablespoons reduced-fat vinaigrette salad dressing

12 cucumber slivers

Method:

1 Soak six 8-inch wooden skewers in water for 30 minutes. Push a pepper strip into the center of each and cut two slits near the top. Place a shrimp on each side, as shown. Snip off the skewer’s pointy ends if serving to young kids.

2 Brush shrimp and peppers with vinaigrette and grill on a greased rack over medium heat for 2 to 3 minutes or until shrimp are opaque, turning once. When cool enough to handle, add small strips of cucumber to slits for the butterfly’s antennae.

Makes 6 skewers. Nutrition per skewer: 21 calories; 3g protein; 1g fat (0 saturated fat); 2g carbohydrate; 0g fiber; 8mg calcium; 0mg iron; 30mg sodium.

kitchen tip:

If you forget to soak the skewers before grilling, wrap the exposed parts in aluminum foil to keep them from burning.

Butterfly Shrimp Skewers

Ingredients:

1 15-ounce can garbanzo beans

¼ cup shredded carrots

2 tablespoons all-purpose flour

3 tablespoons sesame tahini, divided

1½ teaspoons chopped garlic

½ teaspoon ground cumin

¼ teaspoon salt

1⁄8 teaspoon pepper

1 tablespoon olive oil or spray

1⁄3 cup plain low-fat yogurt

2 tablespoons lemon juice

1 tomato

4 lettuce leaves

8 mini whole-wheat pita pockets

Method:

1 Heat oven to 425°F. Rinse and drain beans, and mash together with carrots, flour, 2 tablespoons tahini, 1 tablespoon water, garlic, cumin, salt, and pepper. It’s fine if there are some pieces of garbanzos.

2 Grease a cookie sheet with olive oil and shape mixture into 16 patties the size of a half dollar. Place on cookie sheet. Brush with olive oil. Bake for 10 minutes or until crispy, turning once.

3 Meanwhile, in a small bowl mix yogurt, remaining tahini, and the lemon juice. Add warm water by the tablespoon if sauce seems stiff.

4 Stuff falafel, tomato, and lettuce leaves into pitas. Serve with yogurt sauce on the side and fresh veggies like cucumber and red-pepper dippers.

Makes 4 servings. Nutrition per serving: 415 calories; 16g protein; 65g carbohydrate, 12g fat (2g saturated fat), 11g fiber; 137mg calcium; 4mg iron; 354mg sodium.

kitchen tip:

Falafel freezes beautifully either before or after cooking, so save leftovers or double the recipe.

Falafel Pockets

Ingredients:

2 tablespoons finely chopped carrot

2 tablespoons finely chopped red pepper

2 tablespoons frozen whole kernel corn

½ cup cooked black beans

½ cup cooked brown rice

1 egg yolk

1 tablespoon fine dry bread crumbs

1 tablespoon olive oil

6 small whole-grain buns

6 small Bibb lettuce leaves

6 tomato slices

¼ cup plain yogurt

2 teaspoons honey mustard

Method:

1 Place carrot, red pepper, and corn in a microwave-safe bowl and add 1 tablespoon water. Cover with wax paper and microwave on high for 2 minutes, or until tender. Drain and set aside.

2 Place beans and rice in a bowl and mash with a fork. Stir in cooked veggies and egg yolk. With wet hands, shape well-rounded tablespoons of mixture into balls, then roll in bread crumbs to coat. Flatten into 6 patties.

3 Heat oil in a skillet on medium. Cook patties for 2 to 3 minutes per side. Serve in buns with lettuce, tomato, and a dip made of stirred yogurt and honey mustard.

Makes 6 servings. Nutrition per serving: 183 calories; 7g protein; 6g fat (1g saturated fat); 27g carbohydrate; 4g fiber; 80mg calcium; 2mg iron; 177mg sodium.

Junior Veggie Burgers

Makes 4 servings

Ingredients:

2 skinless, boneless chicken

breast halves

Salt and pepper

Vegetable cooking spray

4 slices white cheddar cheese

4 mini rolls

4 slices cucumber

4 baby spinach leaves

Reduced-fat raspberry

vinaigrette

Method:

1 Using a mallet or a rolling pin, flatten chicken breast halves to about ¼- to ½-inch thick. Season both sides with salt and pepper and cut each in half crosswise so that you have four pieces.

2 Lightly coat a grill pan with cooking spray and heat on medium-high. Grill roll halves, cut sides down, for 1 to 2 minutes or until toasted; set aside. Add chicken and cook for 8 to 10 minutes, turning once. Remove chicken from pan and top with a cheese slice.

3 Meanwhile, use a cookie cutter to make star-shaped cucumbers. Secure the stars to tops of the rolls with a pick. Then place a piece of chicken and a spinach leaf inside of each roll. Pour vinaigrette into a dish so that your kids can spoon on their own dressing.

Nutrition per serving: 273 calories; 23g protein; 10g fat; (4g saturated fat); 22g carbohydrate; 1g fiber; 154mg calcium; 2mg iron; 448mg sodium.

All Star Sliders

Ingredients:

1 pound ground chicken breast

¼ cup panko bread crumbs

1 tablespoon fresh basil,

chopped

½ teaspoon ground ginger

Salt and pepper to taste

1 plum

4 teaspoons olive oil, divided

6 square-shaped, 3-inch wholegrain

buns, split

1 tablespoon sweet-and-sour

sauce

12 baby spinach leaves

Method:

1 In a bowl, combine chicken, bread crumbs, basil, ginger, salt, and pepper. Pat mixture into a 6-inch square on a piece of foil.

2 Cover and freeze for 30 minutes so it gets firm. Meanwhile, halve the plum and remove the pit.

3 Cut three ¼-inch-thick slices; make flower shapes with a cookie cutter. Don’t discard the leftover pieces; they’ll look cute on the burgers too and the plum’s skin is particularly antioxidant-rich. Toss the plum slices with 1 teaspoon olive oil.

4 Cut chicken mixture into six 23-inch patties; brush with remaining oil. Grill on medium for 10 minutes or until done, turning once. Grill plums after you flip patties; turn once. Toast buns on grill rack for 1 minute.

5 Brush bottom of each bun with the sweet-and-sour sauce. Add 2 spinach leaves, chicken patty, plum cutout, and the bun top.

Makes 6 burgers. Nutrition per burger: 208 calories; 21g protein; 5g fat (1g saturated fat); 18g carbohydrate; 1g fiber; 51mg calcium; 2mg iron; 251mg sodium.

kitchen tip:

Before grilling, brush meat or fish with olive oil, fruit juice, or an herb vinaigrette rather than BBQ sauce—it may help prevent carcinogens from forming on your food.

Plum Good Chicken Burgers

Ingredients:

1 pound pork tenderloin,

chopped

1 small onion, chopped

1 tablespoon vegetable oil

1 can (8 ounces) no-salt-added

tomato sauce

3 tablespoons cider vinegar

1 tablespoon packed

brown sugar

1 teaspoon yellow mustard

5 small rolls, split

2 cups coleslaw mix

Sliced dill pickles

Method:

1 Use a large skillet to brown the pork and onion in hot oil over medium heat for 2 to 3 minutes.

2 Drain the fat and stir in the tomato sauce, vinegar, brown sugar, and mustard. Bring to a boil; reduce heat.

3 Cover and simmer for 10 minutes, stirring occasionally. Uncover and cook for another 2 to 3 minutes, until the sauce reaches the consistency you like.

4 Spoon pork onto rolls and top with coleslaw mix and pickles.

Makes 5 sandwiches. Nutrition per sandwich: 343 calories; 25g protein; 8g fat (2g saturated fat); 40g carbohydrate; 3g fiber; 83mg calcium; 3mg iron; 526mg sodium.

kitchen tip:

For a speedier version of this sandwich, substitute about 1¼ cups of your favorite bottled barbecue sauce for the tomato sauce, cider vinegar, brown sugar, and yellow mustard.

BBQ Pork Sandwiches

Ingredients:

12 slices whole-wheat bread

12 slices white bread

2 tablespoons chocolate hazelnut spread

2 tablespoons raspberry jam

3 slices low-sodium deli roast beef

6 thin cucumber slices

3 slices low-sodium ham

3 slices provolone cheese

3 slices low-sodium smoked turkey

3 slices reduced-fat Colby cheese

Method:

1 Using the breads, make three of each kind of the following sandwiches: chocolate-hazelnut spread with raspberry jam; roast beef and cucumber slices; ham and provolone; and turkey with Colby.

2 With 1½- to 3-inch cookie cutters, cut the sandwiches into shapes. Cut center of top bread slices so filling shows through.

Nutrition range per sandwich: 156–240 calories; 6–15g protein; 3–9g fat (0–4g saturated fat); 23–36g carbohydrate; 2g fiber; 66–214mg calcium; 2mg iron; 298–581mg sodium.

kitchen tip:

Save leftover bread from sandwich cut-outs and use it to make your own croutons or bread crumbs.

Sandwich Bouquets

Ingredients:

1 cup water

1⁄3 cup bulgur

¾ pound ground beef sirloin

½ cup finely chopped red onion

½ teaspoon salt

¼ teaspoon freshly ground black pepper

6 small whole-wheat buns or rolls, split and toasted Green or red lettuce leaves

1 tomato, sliced

1 avocado, halved, seeded, peeled, and sliced, optional

Method:

1 Place the water in a medium saucepan and bring to boiling over high heat. Add the bulgur; cover, reduce heat, and simmer for 10 to 12 minutes or until tender. Remove from heat. Let stand, covered, for 5 minutes. Uncover; fluff with a fork. Cool.

2 In a large mixing bowl, combine the beef, onion, salt, pepper, and bulgur. Shape mixture into six ½-inch-thick patties.

3 Place the patties on the greased rack of an uncovered grill directly over medium coals. Grill for 10 to 12 minutes or until done, turning carefully once.

4 Serve burgers in buns topped with lettuce, tomato, and, if desired, avocado. Makes 6 servings.

Nutrition per serving: 265 calories; 16g protein; 12g fat (4g saturated fat); 25g carbohydrate; 6g fiber; 64mg calcium; 2mg iron; 372mg sodium

Mini Beef and Bulgur Burgers

Ingredients:

2 cups chopped red-leaf lettuce

1 cup diced roast turkey, about

1⁄3 pound (use one thick slice

from the deli)

1 ripe avocado, cut into chunks

½ cup halved red grapes

1⁄3 cup chickpeas

2 reduced-fat cheddar cheese

sticks, cubed

Honey-mustard salad

dressing

Method:

Place lettuce on a serving platter. Line each of the remaining ingredients diagonally on top of lettuce, as shown, starting with turkey in the center.

Serve with the dressing on the side.

Makes 6 cups. Nutrition per cup with 1 tablespoon dressing: 186 calories; 8g protein; 12g fat (3g saturated fat); 13g carbohydrate; 2g fiber; 91mg calcium; 1mg iron; 485mg sodium.

nutrition note:

Protein-rich foods help build and repair every tissue in the body that kids need to grow. They also contain must-have nutrients like iron, zinc, and B vitamins. Shop for the leanest meats (such as skinless chicken, turkey, or a cut of beef with “loin” or “round” in its name) to get protein minus the unhealthy fats. At least once a week, kids should eat fish and beans, which have nutrients that are not found in meat.

Kiddie Cobb

Salad:

1 cup butter or Bibb lettuce

1⁄3 cup slivered carrots or your kid’s favorite chopped vegetable

4 strawberries, sliced

1 stick reduced-fat swirled string cheese, sliced

¼ cup cubed low-sodium cooked ham

Dressing:

½ cup low-fat buttermilk

½ cup light mayonnaise

½ tablespoon apple-cider

vinegar

2 chives, chopped

Method:

1 Cut or tear lettuce into small pieces. Toss together the lettuce, veggies, berries, cheese, and ham.

2 Pour the buttermilk, mayo, and vinegar into a medium bowl and whisk until combined. Gently stir in the chives. Transfer salad ingredients to bowl and serve dressing on the side. Store leftover dressing in the fridge. Makes 1 serving.

Nutrition per serving (with 2 tablespoons dressing): 186 calories; 12g protein; 11g fat (4g saturated fat); 12g carbohydrate; 3g fiber; 211mg calcium; 1mg iron; 517mg sodium.

Shake It Up Salad

Salad:

8 slices cooked low-sodium bacon, coarsely crumbled

4 cups sliced green-leaf lettuce

1 cup halved yellow and red grape tomatoes

1 cup croutons

Dressing:

¼ cup light mayonnaise

1 tablespoon water

1 tablespoon cider vinegar

½ teaspoon sugar

Pinch of pepper

Method:

1 Combine all the salad ingredients in a large bowl.

2 Whisk together the dressing ingredients in a small bowl. Drizzle the dressing over salad and toss it together. Makes 4 servings.

Nutrition per serving: 182 calories; 6g protein; 13g fat (4g saturated fat); 11g carbohydrate; 2g fiber; 29mg calcium; 1mg iron; 407mg sodium.

BLT in a Bowl

Ingredients:

1 container (7 ounces) hummus

¼ cup lemon juice

2 tablespoons water

1 clove garlic, minced

¼ teaspoon salt

¼ teaspoon ground black pepper

1 pound pork tenderloin, cut into 1¼-inch cubes

2 teaspoons honey

1 red pepper, cut into bite-size chunks

1 package (8 ounces) mixed salad greens

1 medium cucumber, sliced

Method:

1 Heat the broiler. In a small bowl, stir together the hummus, lemon juice, the water, garlic, salt, and pepper. Place the pork cubes in a large bowl. Top with half of the hummus mixture and stir together so it’s mixed well. Add the honey to the remaining hummus mixture and set aside.

2 Alternately thread the pork and pepper pieces onto metal or wooden skewers (soak the wooden ones in water first), leaving ¼-inch space between pieces. Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat for 12 to 15 minutes or until pork is done, turning every once in a while to brown evenly.

3 In a large bowl, combine the salad greens and cucumber. Toss with the reserved hummus mixture. Divide the vegetables among four serving plates. Place one kabob on top of each salad.

Makes 4 servings. Nutrition per serving: 263 calories; 27g protein; 8g fat (2g saturated fat); 21g carbohydrate; 4g fiber; 62mg calcium; 2mg iron; 329mg sodium.

kitchen tip:

If your child likes to dip his veggies, try this salad dressing alternative. Make your own hummus by pureeing a can of drained chickpeas, 2 cloves pressed garlic, 1 to 2 tablespoons lemon juice, and 2 tablespoons tahini until smooth.

Greek Kabob Salad

Ingredients:

½ pound ground turkey breast

1 tablespoon Italian-seasoned bread crumbs

1⁄8 teaspoon ground sage

1⁄8 teaspoon pepper

1⁄8 teaspoon salt

3 cups low-sodium chicken broth

1 can (14.5 ounces) Italianseasoned diced tomatoes

1 can (8 ounces) no-salt-added tomato sauce

1 cup chopped celery

1 cup chopped carrots

1 cup frozen green beans, thawed

1 package (7 ounces) refrigerated mini cheese ravioli, such as Buitoni

Method:

1 Heat oven to 400°F. Line a baking pan with aluminum foil and coat with vegetable cooking spray. Combine turkey, bread crumbs, sage, pepper, and salt in a bowl; shape into 48 mini meatballs. Bake for 12 minutes, or until browned.

2 In a 3-quart saucepan, combine broth, tomatoes, tomato sauce, celery, and carrots. Boil, then reduce heat. Cover and simmer for 5 minutes. Cut up beans and stir into broth with ravioli. Cook, covered, for 5 minutes. Add meatballs to serve. Makes 8 cups.

Nutrition per 1¼ cups: 203 calories; 17g protein; 3g fat (1g saturated fat); 27g carbohydrate; 3g fiber; 89mg calcium; 2mg iron; 487mg sodium.

nutrition note:

These mini meatballs are worth the effort. They’re tasty and much lower in fat than store brands.

Ravioli and Meatball Soup

Ingredients:

2 teaspoons vegetable oil

1 medium onion, chopped

1½ teaspoons cinnamon

2 cans (19 ounces each) no-salt-added black beans, with liquid

1 package (32 ounces) low sodium chicken broth

1 large sweet potato, diced

Plain Greek-style yogurt, optional

Method:

1 In a saucepan, heat oil over medium heat. Add onion and cinnamon, and cook for 6 minutes. Stir in beans, chicken broth, and sweet potato. Bring mixture to a boil; reduce heat and simmer 10 minutes.

2 Let soup cool 5 minutes, puree in blender in two batches until smooth. Reheat on low until warm before serving. Divide among six mugs. Top with yogurt, if desired. Makes 6 servings.

Nutrition per serving: 201 calories; 13g protein; 2g fat (0g saturated fat); 34g carbohydrate; 10g fiber; 102mg calcium; 3mg iron; 137mg sodium.

Nutrition Note:

Beans are a brilliant, budget-friendly source of protein and fiber perfect for a child who doesn’t like to eat red meat or chicken.

Restaurant Black Bean Soup