More often than not, parents are worried about what the kids will have rather than what they would be having for dinner. Let me tell you, the dilemma never ends. It’s a constant struggle to feed the kids since half of the time, they are too picky to eat their dinner and the other half revolves around how they refuse to consume anything remotely healthy. The house turns into a warzone where only the kids and their distaste for vegetables reigns every single time. Now, can the parents ever give up on trying to make their kids eat nutritious meals? Particularly, when children need it since they are developing at a rapid rate. So to combat this particular conflict, and where it will be a win-win situation for both parents and children; we have created a selection of recipes that are delicious and have hidden nutrients (shh, don’t let the kids know that). These recipes could potentially become the new household favorite because while they have many vegetables and protein-dense ingredients, they don’t compromise on the taste of the recipe at all. Follow along for some delicious protein-loaded meatball sliders, veggie-packed creamy mac and cheese… and some yummilicious spaghetti.
Spaghetti with Quick Meat Sauce
Ingredients:
- 1 pound whole-wheat spaghetti
- 2 teaspoons extra-virgin olive oil
- 1 large onion, finely chopped
- ¼ teaspoon onion powder
- ⅕ teaspoon of chili flakes
- Pinch of freshly ground black pepper
- 1 medium carrot, finely chopped
- 1 cup of shiitake mushrooms, chopped
- 1 cup of red bell pepper, finely chopped
- 2 stalks celery, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon Italian seasoning
- 1 pound lean ground beef
- 1 San Marzano 28-ounce can crushed tomatoes
- ¼ cup chopped flat-leaf parsley
- ½ teaspoon salt
- ½ cup grated Parmesan cheese
Preparation:
- Heat a large saucepan of water until it boils. Cook pasta according to the instructions on the package for 8 to 10 minutes, or until just tender. Drain the water and keep the pasta aside.
- In the meantime, warm up some oil in a large skillet over medium heat. Add the celery, bell pepper, shiitake mushroom, carrot, and onion. Cook, stirring periodically, for 5 to 8 minutes, or until the onion is starting to brown. Make sure that the mixture is cooked through and doesn’t burn.
- Add the garlic, onion powder, chili flakes, black pepper, and Italian seasoning and heat up for 30 seconds or until fragrant. Add the meat and cook for 3 to 5 minutes, stirring and breaking it up with a spoon, until it is no longer pink.
- Turn the heat up to high. Add tomatoes and cook for 4 to 6 minutes, or until the mixture has thickened. Add salt and parsley and stir again.
- Drizzle the spaghetti with the sauce and top with the grated parmesan.
Mini Meatball Sliders
Ingredients:
- 1 lb ground beef or turkey
- 1 egg
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- Pinch of salt
- Pinch of white pepper powder
- 10 mini slider buns
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 1 tablespoon extra virgin olive oil
- 1 cup breadcrumbs
- ¼ cup grated Parmesan cheese
Preparation:
- In a mixing bowl, combine ground beef (or turkey), egg, breadcrumbs, Parmesan cheese, garlic powder, oregano, salt, and pepper. Mix until thoroughly blended.
- Create little meatballs out of the mixture that are between one and one and a half inches in diameter.
- In a large skillet, heat a little amount of olive oil over medium heat. Cook the meatballs in batches, rotating often until they are cooked through (approximately 7-8 minutes) and browned on all sides.
- After the meatballs are cooked, place them in a separate saucepan with some warm marinara sauce to coat them.
- After halving the slider buns, insert a meatball on the bottom bun. Place a bun on top and add some marinara sauce and shredded mozzarella cheese.
- To further melt the cheese, bake the sliders in the oven for a few minutes or serve right away.
Healthy Mac & Cheese
Ingredients:
- 2 cups whole-wheat noodles/pasta
- 10-ounce package frozen chopped broccoli or fresh broccoli florets – chopped small
- 10 oz bag of baby spinach or baby kale (optional)
- 2-3 cloves fresh garlic, minced
- 1¾ cups 1% milk, divided
- 3 tablespoons all-purpose flour
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper (optional)
- ¾ cup shredded Cheddar cheese
- ¼ cup shredded Parmesan cheese
- ½ teaspoon Dijon mustard (optional)
- ¼ teaspoon crushed red pepper (optional)
Preparation:
- Heat a big saucepan of water until it boils. Follow the directions on the pasta packet.
- Put fresh or frozen broccoli in a pan over medium heat and cook it until it's just beginning to soften, adding crushed red pepper, minced garlic, and a sprinkle of salt. Add the kale/spinach near the end and simmer until wilted.
- In the meantime, bring another big pot of water to a simmer over medium-high heat with 1½ cups of milk. In a separate bowl, whisk together the flour, garlic powder, salt, pepper, and the remaining ¼ cup milk.
- After adding the flour mixture to the simmering milk, put the mixture back on the stove and cook for two to three minutes. Stir the mixture continuously, until it thickens.
- Take off the stove and mix in the mustard, Parmesan, and cheddar until the cheese melts.
- After draining, add the pasta to the cheese sauce. Once the pasta mixture has been heated through (on low heat), add your vegetables and stir everything together.
- Before serving, feel free to season with black pepper.
