Kids may moan and groan about their inevitable return to school, and KC parents may celebrate and rejoice, but everyone in the family faces the nightly need for scrumptious and nutritious dinners. Read on to discover how you can smooth the back-to-school transition when it comes to evening mealtime.
Scrumptious & Nutritious Dinners
Bean Tostadas
Place whole-wheat tortillas on a baking sheet. On the tortillas, spread refried beans along with salsa. Top with chopped onions, tomatoes and sliced black olives. Bake at 350°F for roughly 10 minutes or until hot. Sprinkle with fresh cilantro and shredded lettuce, then enjoy!
Health Benefits: The beans are rich in protein and fiber, keeping your kids both strong and full, while the veggies supply antioxidants needed to help to protect against stress.
White Mediterranean Pita Pizza
Spread hummus over whole-wheat pitas and add black beans, spinach and artichokes. Top with low-fat shredded Swiss cheese. Bake in the oven on 325°F for 15 minutes or until pita is toasted.
Health Benefits: Hummus is equipped with calcium to fortify your kiddo’s bones, while artichokes and spinach provide Vitamin A that boosts vision health.
Chicken & Rice Tacos
Heat a package of ready-to-eat Spanish-style rice and add to warm taco-sized flour tortillas. Top with diced chicken, shredded lettuce, tomatoes, low-fat cheddar cheese and salsa. Add lime wedges for flavor and appearance.
Health Benefits: The rice is ample in B-vitamins, which are involved in many biological and neurological functions. The chicken provides a good dose of iron to help your kiddo’s body use oxygen efficiently and make new red blood cells.
Citrus Asian Salad
Layer a plate with a garden salad blend, chopped lean rotisserie chicken, and orange and cucumber slices. Also add chopped red bell peppers and slivered almonds. Drizzle with Asian toasted sesame dressing.
Health Benefits: This bright-colored salad will light up your kid’s eyes and fortify an optimal immune system thanks to the oranges and red bell peppers that are a great source of Vitamin C and the almonds that provide a hefty dose of magnesium, a mineral involved in more than 300 bodily processes.
Even though your KC kids might not be looking forward to school’s being back in session, help them look forward to family dinnertime with these scrumptious and nutritious dinner ideas.
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.
Sources: EatRight.org, Medical News Today