Easy low fat recipes for picky kids?

Question

Maybe even vegetarian type meals? I have a few picky eaters and on some weekends we have all the kids so there are 7 plus my husband and myself so it would need to be relatively easy and of course healthy, low fat and nutritious. I have one kiddo who hates almost everything except pasta, sandwiches and cereal(of course, it could be also that he just prefers his moms cooking which I can respect). I feel guily trying to make my kids eat foods they don't like but for the sake of their health they need to eat veggies, beans, whole grains, proteins, etc.

So anyone with good recipes for picky eaters would be appreciated.

And please don't just say 'make them eat what you serve'. I've tried that and it seems cruel to watch them sit there so long and then leave the table hungry because after awhile I tell them to just go if they refuse to eat their veggies or whatever. I also have tried withholding any snacks or desserts if they won't eat their dinner - doesn't work either.

Thanks!

Answer 1

CRUNCHY FRIED FISH

Here's a low fat version of fried fish. Simply coat chunks of white fish fillets in breadcrumbs and bake in a hot oven. Serve with tarter sauce and russet fries baked alongside. Kids LOVE this!!

1 1/4 pounds firm white fish, such as cod or halibut
1 egg lightly beaten
1 1/2 cups breadcrumbs
1 tsp dried mixed herbs
1 tsp paprika
Freshly ground black pepper

Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in the oven.
Meanwhile cut fish into chunks. Put beaten egg into a small bowl, and combine breadcrumbs, herbs, paprika and pepper in a large shallow bowl.

Remove cookie sheet from oven. Dip the fish first into the egg and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish. Bake for 8-10 minutes, turning once, until fish is cooked through.

LOW FAT FISH TACOS

Halibut and cod work especially well with these low fat fish tacos. Bake, broil or grill the fish after briefly marinating it, and serve with your choice of low fat or fat free garnishes on top of warm corn tortillas.

2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes. Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees. Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness. Warm corn tortillas according to instructions on package. When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.


LOW FAT CHICKEN ENCHILLADAS

This a is a great way to use leftover chicken or rotisserie chicken. These creamy enchiladas are quick and easy to make. It's comfort food with a fraction of the fat.

4 corn tortillas
1 1/2 cups shredded cooked chicken (skinless, white meat)
1/2 cup black beans
1/2 cup sweet corn
1 cup medium or hot salsa
1 cup plain low fat yogurt
1/2 cup reduced fat sour cream
1/2 cup reduced fat shredded Jack cheese

Preheat oven to 350 degrees.
Coat an 8-inch by 8-inch baking dish with nonstick cooking spray. Warm tortillas according to instructions on package.
Mix salsa, yogurt and sour cream and spoon half the salsa mixture into the chicken, beans and corn. Blend well.
Divide chicken mixture among the tortillas. Carefully roll tortillas and place them seam down in the baking dish. Spoon remaining salsa mixture over the tortillas. Sprinkle cheese on top. Cover with foil and bake for 30 minutes.

Serves 4.


BEEF AND PENNE CASSEROLE

This is comfort food at its best (and a family favorite), combining extra lean ground beef, tomatoes, penne pasta and a sprinkling of reduced fat cheese. Sometimes I wilt half a 10-ounce pack of fresh baby spinach (squeezed dry) and stir it into the beef and tomato mixture.

1/2 pound penne pasta
1 14-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 tsp oregano
1 pound lean or extra-lean ground beef
1 medium onion, finely chopped
1/2 cup shredded reduced fat mozzarella and cheddar cheese blend

Preheat oven to 350 degrees.
Boil pasta according to instructions on package. Do not overcook. Drain and set aside. Meanwhile, in a large skillet sprayed with cooking spray, saute onions and ground beef on a medium to high heat until the beef is browned. Add crushed tomatoes, sauce and oregano, and stir well. Cover and simmer for about 10 minutes. Empty pasta into a 2 quart baking dish; add beef and tomato mixture and toss well to coat. Sprinkle with cheese blend and bake for 25 minutes.

Serves 4-6

You can also do a lot of wonderful things with POLENTA, which is very healthy, pre-cooked and you can buy it in the supermarket in a roll you just have to slice. It's a great substitute for pasta. Try covering it with fresh tomato sauce and a little reduced fat cheese as a side dish to broiled chicken or veal, etc.

Hope this helps!

Answer 2

Well, we do have to pick our battles, and most of the time kids actually do get decent nutrition. Here's some thoughts:

1. Home made chicken tenders with ranch dressing
2. Home made french fries with the skin and catsup
3. Whole grain french toast fingers
4. sliced apples with peanut butter
5. frozen grapes (taste like sherbet)
6. frozen yogurt (ice cream)
7. celery stix and carrots and peanut butter
8. peanut butter and banana sandwiches on whole grain bread
9. smoothies made with fresh fruit and throw in a carrot or celery
10. bean dip with tortilla chips (make it from lowfat black beans and yogurt.
11. meatloaf and mac and cheese (hide the veges in the loaf by pureeing them
12. have a special family night where every person has to taste at least one dinner item and the person that tastes everything gets a prize.
13. Put away sugary snacks and cereals and leave bowls of fresh fruit around. Buy cereals that are high in fibre and low in fat but still have a little sugar coating.
14. Sliced fresh oranges
The list goes on!

Answer 3

If you want to eat truly healthy, lose body fat consistently, normalize your blood pressure, cholesterol levels, prevent cancer, and even boost your brain health and energy levels, you may have heard all over the news that the Paleo Diet has been found to be one of the best methods of achieving all of these benefits compared to any other popular "fad" diets out there. Go here https://bitly.im/aMEE9

The truth is that the Paleo Diet will never be considered a fad because it's just simply the way that humans evolved to eat over approximately 2 million years. And eating in a similar fashion to our ancestors has been proven time and time again to offer amazing health benefits, including prevention of most diseases of civilization such as cancer, heart disease, alzheimers, and other chronic conditions that are mostly caused by poor diet and lifestyle. One of the biggest misunderstandings about the Paleo Diet is that it's a meat-eating diet, or a super low-carb diet. This is not true

Answer 4

You could make some simple spagetti or grill some mushrooms, or buy veggie burgers. If he can have cheese you can bake some sliced bell peppers, and onions, together in the oven with olive oil and salt and then grind them together with some cream cheese and then put them on a soft bread. Or you could make a vegetable lasagna or make a dip out of the vegetables he does like or use a hummus dip. Or you could use morning star spinach, broccoli and cheese nuggets for dinner or a snack.

Answer 5

Here's a recipe for potato chips that are lower in fat and are sure to please any kid!

Uncle Bill's Microwave Potato Chips
22 min 15 min prep 4 servings

4 medium potatoes (russet, yellow gold, or red potatoes)
your choice spices or herbs (granulated garlic powder, seasoning salt, cayenne pepper, dried dill weed)
olive oil, for microwave tray, plate

If potatoes are old, peel and slice thin, 1/16" in thickness, slicing across the potato.
If the potatoes are new or good skins, DO NOT PEEL, just scrub well, then slice them 1/16" in thickness, slicing across the potato.
Sprinkle with your choice of spices or herbs or just leave them plain.
If you have a microwave bacon tray, place the sliced potatoes flat on the tray in a single layer.
Cover with a microwaveable, round heavy plastic cover.
Microwave on HIGH (full power) for 7 to 8 minutes.
Cooking time could vary slightly, depending on the wattage of your microwave.
You do not have to turn the sliced potatoes over.
If you do not have a bacon tray, use a microwave safe casserole dish.
Rub the inside of the dish with some olive oil for the first batch of potato chips.
I do not know why, but I find that if you do not rub oil the first time, some chips will tend to stick to the dish.
After the first batch is done, you do not have to rub the dish again.
Continue to microwave the remainder of sliced potatoes as noted above.
NOTE: You can also use PARCHMENT PAPER to place your potato slices. Place your potato slices, then sprinkle them with whatever you like and then place another piece of parchment paper on top. This will help microwave the potatoes more evenly and they should turn out nice and crisp.
ADDITIONAL IDEAS, suggested by Deb K:.
Granulated garlic powder with parsley.
Cracked black pepper, grated parmesan and sea salt sprinkled after removing from microwave.
Another, after removing chips from microwave, sprinkle with grated cheddar cheese, zap for a few seconds to melt the cheese, then add a dab of sour cream.

Answer 6

There is no one single Paleo Diet, as our ancestors from all over the world ate dramatically different diets depending on the climate where they lived, their landscape, accessibility to water bodies, and the latitude that they lived. This is a detailed meal plan for the paleo diet https://tr.im/oh3zg

In some cases, a Paleo Diet may be 90% plant foods and 10% animal foods, and in other cases, a Paleo Diet may be 90% animal foods and 10% plant foods.

For example, our ancestors that lived near the equator had year long access to more plant materials such as root vegetables and various fruits, veggies, and nuts.

On the other hand, our ancestors that lived at higher latitudes further away from the equator only had access to fruits and vegetables seasonally at one specific time period per year, and had larger periods of the year where they ate a higher % of meats, organ meats, fish, and other animal-based foods, or fermented foods that could be stored for winter.

Answer 7

Here are three recipies that might work.

Recipe: Bacon Mini Potatoes

Servings: 8
Preparation Time: 15 min.
Cooking Time: 15 min.

Ingredients:
2 Lbs. small new potatoes, scrubbed and cut in half
4 tsp. Dijon mustard
6 bacon slice, cut in 1-1/2 inches strips
toothpick
This Recipe is considered:
Low Fat
Low Cholesterol
Low Sodium


Cooking Directions:
Place potatoes in a steamer basket over boiling water. Cover pan and steam 10-12 minutes, or until tender. Drain and cool slightly. Turn on broiler. Cut a small piece from each rounded side of potatoes to make level. Lightly spread surfaces with mustard. Cover flat side of potatoes with bacon and secure with toothpicks. Arrange on a broiler pan and broil 5 inches from heat source 3-4 minutes until bacon is crisp.

Per Serving: calories 123, fat 2.9g, calories from fat 21%, protein 3.6g, cholesterol 4.5mg, dietary fiber 2.1g


Recipe: Baked Potatoes with Broccoli and Yogurt Topping

Servings: 4
Preparation Time: 5 min.
Cooking Time: 45 min.

Ingredients:
4 baking potato, scrubbed
1 cup broccoli florets\cooked
1 cup plain nonfat yogurt
1/4 tsp. pepper
This Recipe is considered:
Low Fat
Low Cholesterol
Low Sodium


Cooking Directions:
Preheat oven to 400° F. Bake potatoes 45 minutes, or until tender. Steam broccoli over boiling water for 6-8 minutes, or until tender. Mix with yogurt and pepper. Use as topping for potatoes.

Per Serving: calories 178, fat 2.1g, calories from fat 11%, protein 7.8g, cholesterol 1.1mg, dietary fiber 4.1g


Recipe: Pasta with Lemon Butter

Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.

Ingredients:
1 cup orzo or other small pasta
3 Tbs. lemon juice
1 Tbs. unsalted butter, melted
1 tsp. lemon zest
This Recipe is considered:
Low Fat
Low Cholesterol
Low Sodium


Cooking Directions:
Cook pasta in boiling salted water until al dente. Drain thoroughly. Add remaining ingredients and toss.

Per Serving: calories 81, fat 2.9g, calories from fat 32%, protein 2.0g, cholesterol 7.8mg, dietary fiber 0.7g


For more ideas go to the web site below

Answer 8

Stir fries are easy, full of vegetables, and can be quite low fat. Check the link below for recipes.

Answer 9

Try this... pasta and low fat cheese (macoroni and cheese) and put carrots and broccli in it it tastes awesome!!!!!