Speedy Meal Ideas

  • Buy ready-to-use ingredients such as pre-washed and mixed salad, precut stir-fry vegetables, grated low-fat cheese, skinless, boneless chicken breasts, and fresh cut-up fruit. The extra cost of these items is still cheaper than a drive through the local fast food outlet.

  • For every-day meals, use simple side dishes such as cut up fruit or carrot sticks, frozen vegetables, and bread or dinner rolls. Spend most of your time on an easy "main dish."

  • For quick and healthy chicken nuggets, cut chicken breasts into pieces and dip in a mixture of ½ cup nonfat yogurt mixed with 2 Tablespoons mustard. Roll in crushed corn flake crumbs and place on a non-stick-baking sheet. Bake approximately 15 minutes in a 400-degree oven.

  • "Make Your Own" mini-pizzas are a big hit with kids. Set up an assembly line of french or baguette style bread (sliced horizontally), pizza or pasta sauce, grated part-skim mozzarella cheese, and your favorite toppings (e.g. sliced olives, mushrooms, green or red pepper rings, lean ham or turkey slices, etc.). Place on a baking sheet and broil 3-5 minutes.

  • Leftover chili or other "thick" soups make a great topper for baked potatoes. Add a little low fat grated cheese, a salad, and milk for a complete meal.

  • Who said dinner has to be hot? A cold sandwich, fresh veggies and dip, fruit, and milk menu is just as nutritious as an elaborately prepared hot meal.

  • A pita pocket is a good way to stuff extra vegetables into the diet. Cut pocket in half and fill with 2 ounces of lean turkey, tomato slices, leafy lettuce, and sprouts. Add a low fat dressing such as mustard, or your family's favorite reduced-fat salad dressing.

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