Cooking for picky eaters can be a challenge, but with the right recipes, you can create healthy, delicious dinners that everyone will enjoy! Here are ten healthy dinner recipes that are appealing, easy to prepare, and likely to win over even the most selective eaters.
- Sneaky Veggie Pasta
Ingredients:
– Whole wheat or gluten-free pasta
– Your choice of ground turkey or chicken
– Tomato sauce
– Pureed carrots and spinach (mix into the sauce)
– Grated parmesan cheese
Instructions:
- Cook the pasta according to package instructions.
- In a pan, brown the ground turkey or chicken.
- Add the tomato sauce and pureed veggies; simmer for 10 minutes.
- Serve over pasta and top with parmesan cheese.
- Chicken Quesadillas
Ingredients:
– Whole wheat tortillas
– Shredded cooked chicken (leftover or rotisserie)
– Shredded cheese (Cheddar or Monterey Jack)
– Chopped bell peppers and spinach (optional)
– Salsa or guacamole for dipping
Instructions:
- Heat a non-stick skillet over medium heat.
- On one half of the tortilla, layer the chicken, cheese, and veggies.
- Fold the tortilla in half and cook until the cheese melts, about 3-4 minutes per side.
- Slice and serve with salsa or guacamole.
- Baked Chicken Tenders
Ingredients:
– Chicken breast, cut into strips
– Whole wheat breadcrumbs
– Parmesan cheese
– Paprika, garlic powder, salt, and pepper
– Greek yogurt or honey mustard for dipping
Instructions:
- Preheat the oven to 400°F (200°C).
- Mix breadcrumbs, parmesan, and spices in a bowl.
- Dip chicken strips into the mixture and place on a baking sheet.
- Bake for 20 minutes until golden and cooked through. Serve with dipping sauce.
- Healthy Tacos
Ingredients:
– Ground turkey or lean beef
– Taco seasoning (low sodium)
– Corn tortillas
– Toppings: shredded lettuce, chopped tomatoes, avocado, and shredded cheese
Instructions:
- In a skillet, cook ground turkey or beef until browned.
- Drain excess fat and add taco seasoning with a little water; simmer for 5 minutes.
- Serve in corn tortillas with preferred toppings.
- Pizza-Stuffed Bell Peppers
Ingredients:
– Bell peppers, halved and seeds removed
– Cooked ground turkey or chicken
– Tomato sauce or marinara
– Shredded mozzarella cheese
– Italian herbs
Instructions:
- Preheat the oven to 375°F (190°C).
- In a bowl, mix cooked meat with tomato sauce and herbs.
- Stuff the bell pepper halves with the mixture and top with cheese.
- Bake for 25-30 minutes or until the peppers are tender.
- Creamy Avocado and Spinach Pasta
Ingredients:
– Whole wheat pasta
– Ripe avocados
– Fresh spinach
– Garlic
– Lemon juice
– Salt and pepper
Instructions:
- Cook pasta according to package instructions.
- In a blender, puree avocados, spinach, garlic, lemon juice, salt, and pepper until smooth.
- Toss the pasta with the avocado sauce and enjoy!
- Mini Vegetable Frittatas
Ingredients:
– Eggs
– Milk
– Chopped spinach, bell peppers, and cherry tomatoes
– Shredded cheese
– Salt and pepper
Instructions:
- Preheat the oven to 350°F (175°C).
- In a mixing bowl, whisk eggs and milk; season with salt and pepper.
- Add vegetables and cheese.
- Pour mixture into a greased muffin tin and bake for 20-25 minutes until set.
- Homemade Meatballs
Ingredients:
– Ground turkey or lean beef
– Whole grain breadcrumbs
– Ground oats (for added nutrition)
– Eggs
– Italian seasoning, salt, and pepper
– Marinara sauce
Instructions:
- Preheat the oven to 400°F (200°C).
- In a bowl, mix all ingredients until combined.
- Form into small meatballs and place on a baking sheet.
- Bake for 20-25 minutes, then serve with marinara sauce over whole wheat spaghetti.
- Quinoa and Black Bean Bowls
Ingredients:
– Quinoa
– Canned black beans, rinsed
– Corn
– Diced tomatoes
– Avocado and cilantro for topping
– Lime juice
Instructions:
- Cook quinoa according to package instructions.
- In a bowl, combine cooked quinoa, black beans, corn, and diced tomatoes.
- Top with diced avocado, cilantro, and a squeeze of lime juice before serving.
- Sweet Potato and Chickpea Curry
Ingredients:
– Diced sweet potatoes
– Canned chickpeas, drained
– Coconut milk
– Curry powder
– Spinach
– Salt and pepper
Instructions:
- In a pot, sauté sweet potatoes in a little olive oil until slightly softened.
- Add chickpeas, coconut milk, curry powder, and seasonings; simmer for 20-25 minutes until sweet potatoes are tender.
- Stir in spinach until wilted and serve!
Conclusion
These ten healthy dinner recipes are not only nutritious but also cater to picky eaters, ensuring that everyone leaves the table satisfied. When cooking for selective eaters, consider involving them in the meal preparation process—this can encourage them to try new foods and flavors.