Every Kid Healthy Week is an annual observance created by Action for Healthy Kids to celebrate school health and wellness achievements. Since children spend a large percentage of their day in schools, it’s important to support sound nutrition, regular physical activity and health promotion in schools. Parents can mirror the school model by serving healthy meals, involving kids in meal preparation and encouraging ways to be active as a family.
Plan an Every Kid Healthy balanced family meal this week with Inside Out Lasagna, Tangy Jalapeno Chicken and Strawberries and Cream. Kids can help get dinner on the table by shredding the cheese, washing the strawberries and setting the table.
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INSIDE OUT LASAGNA
Number of servings: 4
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
8 ounces whole-wheat rotini or fusilli
1 tablespoon extra-virgin olive oil
1 onion, chopped
3 cloves garlic, sliced
8 ounces sliced white mushrooms (about 3 1/2 cups)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 14-ounce can diced tomatoes with Italian herbs
8 cups baby spinach
1/2 teaspoon crushed red pepper (optional)
3/4 cup part-skim ricotta cheese
PREPARATION:
1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.
Source: EatingWell
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TANGY JALAPENO CHICKEN
Number of Servings: 6
Total preparation time: 1 1/2 hours
Actual cooking time: less than 15 minutes
INGREDIENTS:
1 pound skinless, boneless chicken breast
1/4 cup lime juice
1 tablespoon Canola oil
1 tablespoon white vinegar
1 teaspoon ground cumin
1/4 teaspoon salt
1 fresh jalapeno, sliced
PREPARATION:
1. Make the marinade. Mix lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno.
2. Place chicken in a dish. Pour marinade over chicken covering all sides. Cover and refrigerate for at least 1 hour, turning once. More flavor if left overnight.
3. Grill or pan fry chicken until cooked through and no longer pink in the middle. Approximately 3 to 4 minutes per side.
4. Once cooled a bit, thinly slice crosswise and serve.
5. Can serve chicken warm or cool.
Source: Monica Montes for Dairy Council of California
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STRAWBERRIES AND CREAM
Number of Servings: 6
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
3 cups fresh sliced strawberries
1/2 cup low-fat plain Greek yogurt
1/2 cup (4 ounces) sweetened condensed milk
1/3 cup powdered sugar
6 tablespoons fat-free whipped topping
1/2 tablespoon granulated sugar (a pinch)
PREPARATION:
1. Slice the strawberries and place in individual cups.
2. Blend in bowl the yogurt, condensed milk, powder sugar. Whip to mix well. You want a creamy (not whipped) consistency.
3. Sprinkle a pinch of sugar on each strawberry dish. (1/8 teaspoon)
4. Pour evenly over 6 strawberries dishes as a topping.
5. Add non-fat whip cream to top
6. Serve cold and fresh for best result
Source: Monica Montes for Dairy Council of California
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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
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