What are some easy and nutritional recipes for teens?

Answer 1

Normally I would give you some recipes to follow however, in this case I would direct you to a site that can give you the guidelines on the nutritional needs of teens.
Just keep in mind that your goal is to get them to eat healthy meals that they accept as good foods. That being said, use ingredients in the meals you prepare that are teen friendly even if you have to ask them what they prefer. And if they want fried, then saute or bake instead.
Teaching teens to eat right in social situations is the key here. They might not always do so because of perceived peer pressure but, you will know that most iof the time they are doing what is good for them.
Follow the link. Good luck.

Answer 2

1. Golden Spinach, and Sweet Potato Healthy Sauté

Prep and Cook Time: 35 minutes

Ingredients:
1 medium onion, chopped
4 medium cloves garlic, minced
1 cup + 1 TBS chicken, or vegetable broth
½ tsp turmeric
½ tsp coriander
½ tsp cumin
¼ tsp cardamom
1 TBS fresh lemon juice
2 cups sweet potatoes, peeled and cubed
3 bunches fresh spinach
2 TBS chopped fresh cilantro
salt & pepper to taste


Directions:

Heat 1 TBS broth in a large non-stick skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.

Add seasonings and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes. Add cilantro, salt & pepper to taste.

While potatoes are simmering bring lightly salted water to a boil in a separate pot. Cut off stems while spinach is still tied in a bunch. Rinse very well in a colander and cook spinach in boiling water for about 3 minutes. Drain and press dry with spoon. Chop and add to sweet potatoes. Mix well.


Serves 4

2.Spicy Stir-Fried Tofu

This easy tofu dish makes a great meal in one. It is a great way to enjoy the benefits of tofu that is quick, flavorful and interesting.

Prep and Cook Time: 25 minutes

Ingredients:
1 TBS dried organic hijiki
12oz firm tofu cut into ½ inch cubes
¾ cup chopped scallion
1 TBS minced fresh ginger
4 dried shitake mushrooms, soaked in ½ cup hot water until soft, and sliced, removing stem
(save mushroom water) it takes about 15 minutes to soften mushrooms, (you should end up with about ½ cup sliced)
2 TBS soy sauce
2 TBS mirin rice wine
pinch of red chili flakes to taste
salt and white pepper to taste

Directions:

Place tofu on paper towels to drain some of the moisture while you prepare the other ingredients.

Rinse and soak hijiki safety in warm water while preparing rest of ingredients. Squeeze out excess water before adding.

Add the mushroom water to a wok or 10 inch skillet and bring to a boil. Add ginger, hijiki, mushrooms, scallion, mirin, tofu, and simmer for 10 minutes. Add soy sauce, red pepper flakes, salt and pepper. Simmer for about 5 minutes.

Serves 4

3.Primavera Verde

This festive, colorful dish is an excellent way to receive many nutrients from vegetables. Don’t worry if you don’t have exact amounts of vegetables. If you have something else in your refrigerator, feel free to add it. This dish allows a lot of flexibility.

Prep and Cook Time: 50 minutes

Ingredients:
1 medium onion, quartered and sliced thin
1 small red bell pepper, cut in thin1inch strips
1 medium carrot cut in very thin sticks 1 ½ inches long
1 bunch thin asparagus cut 1½ inches long, discard bottom fourth
1 ½ cup zucchini or summer yellow squash, cut in thin 1inch strips.
6 medium cloves garlic, chopped
1 15oz can diced tomatoes, with juice
¼ cup + 1 TBS vegetable broth
1 cup fresh basil, chopped
3 TBS cup fresh sage, minced
1 cup fresh parsley, minced
3 TBS fresh oregano, minced
salt & black pepper to taste
4 oz whole grain linquini pasta
4 oz Chevre' goat cheese (optional)

Directions:

Bring salted water to a boil for pasta.

Prepare vegetables by chopping.

Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.

Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.

While vegetables are simmering cook pasta, according to package instructions and strain through colander.

Toss pasta with vegetable mixture and top with goat cheese if desired.

Hope this helps! =)