Planning an evening out? Need to feed your children before you go? Skip frozen pizzas and TV dinners. Each of these protein-packed, kid-friendly recipes can be made in about 20 minutes or less. And they're so easy that your kids can help!
Cheesy Chicken Bagel Pizzas
Ingredients
2 (4½-inch) bagels, sliced in half
½ cup low-sodium marinara sauce
1 cup shredded rotisserie chicken breast
1 cup part-skim mozzarella cheese, shredded
Preparation
1. Lightly toast bagel.
2. Place toasted bagel halves on cookie sheet, cut side facing up.
3. Spread 2 tablespoons of marinara, ¼ cup chicken and ¼ cup cheese on top of each bagel half.
4. Broil until cheese melts, about two minutes.
Nutrition
Per serving (makes four servings): 268 calories; 8 g fat; 47 mg cholesterol; 32 g carbohydrates; 22 g protein; 1 g fiber; 516 mg sodium.
Source: myrecipes.com
Apple Chicken Quesadillas
Ingredients
2 tart apples, sliced
1 cup cooked chicken breast, diced
½ cup fat-free cheddar cheese, shredded
½ cup part-skim mozzarella cheese, shredded
½ cup frozen corn, thawed
½ cup fresh tomatoes, chopped
½ cup onion, diced
¼ teaspoon salt
6 flour tortillas, warmed
Cooking spray
¾ cup lettuce, shredded
¾ cup salsa
6 tablespoons fat-free sour cream
Preparation
- Preheat oven to 400.
- In a large bowl, combine the first eight ingredients.
- Place ¾ cup of the mixture on half of each tortilla. Fold tortilla in half over the filling and secure with toothpicks.
- Lightly coat baking sheet with cooking spray. Bake filled tortillas until golden brown, about 10 minutes.
- Carefully turn quesadillas over and bake an additional five minutes.
- Discard toothpicks.
- Cut each quesadilla into three wedges and serve with lettuce, salsa and sour cream.
Nutrition
Per quesadilla (makes six): 289 calories; 6 g fat; 28 mg cholesterol; 40 g carbohydrates; 18 g protein; 3 g fiber; 629 mg sodium.
Source: tasteofhome.com
Crispy Fish Sticks with Pineapple Ketchup
Ingredients
Cooking spray
2 cups cornflakes, crushed
1 teaspoon pepper, divided
1 tablespoon lemon juice
1 large egg
1 pound tilapia fillets, cut into pieces
¼ teaspoon salt
½ cup pineapple, cubed (fresh or canned)
⅓ cup reduced-sugar ketchup
1 teaspoon low-sodium soy sauce
Preparation
- Preheat oven to 425.
- Place a wire rack on a large baking sheet. Coat rack with cooking spray.
- Place cereal and ¼ teaspoon pepper in a shallow dish.
- In a separate dish, whisk juice and egg.
- Sprinkle fish evenly with ¼ teaspoon pepper and salt. Dip fish in egg mixture, then dredge in cereal mixture.
- Bake fish on rack until fish is flaky, about 12 minutes.
- Blend remaining pepper, pineapple, ketchup and soy sauce in a food processor. Serve sauce with fish sticks.
Nutrition
Per serving (makes four servings): 204 calories; 3.3 g fat; 103 mg cholesterol; 18 g carbohydrates; 26 g protein; 2 g fiber; 553 mg sodium.
Source: myrecipes.com