Planning a healthy meal for your family can be challenging, especially if you have children that are picky eaters. How often have you put a lot of work into getting them food only to have them refuse it?
A nutritious meal should contain a variety of nutrient-rich foods, including a balance of complex carbohydrates like starchy vegetables and whole grains, protein, healthy fats, and non-starchy veggies. With the help of this article, you will not feel difficult or stressed to come up with interesting, exciting, and healthful food for picky eaters.
Chicken and Potatoes in a Spinach Cream Sauce with Garlic and Parmesan Cheese
A creamy and delectable chicken and potato dish is a good option for your picky children. Garlic, tomato, spinach, spices, and cheese all combine to make a delicious dish.
Ingredients
- 1 pound chicken thighs, bone-in, skin-on
- 2 Tablespoons butter
- 1 Teaspoon paprika
- 2 Teaspoon of Italian Seasoning
- 2 cups baby red potatoes, washed and quartered
- 4 Garlic cloves, minced
- 2 Medium tomatoes, diced
- 1 cup fresh spinach
- 1 Teaspoon crushed red pepper flakes
- 1 cup (240ml) chicken stock
- 1 cup (240ml) half and a half (half cream mixed with half milk)
- 1 cup Parmesan cheese, grated
- Salt and pepper
Directions
- Add salt, pepper, and 1 teaspoon of Italian seasoning to the chicken thighs.
- In a big skillet or pot over medium-high heat, melt 1 tablespoon of butter. With the skin side down, add the chicken thighs and sear both sides until golden brown, about 4-5 minutes per side. Drain the extra fat and place the chicken thighs aside on a plate.
- In the same skillet, melt the final tablespoon of butter. Add potatoes and cook for 2 to 3 minutes after adding the garlic, paprika, and 1 teaspoon of Italian spice.
- Cook for 4 to 5 minutes after adding the tomato and chicken broth.
- Add the half-and-half (or cream) parmesan cheese that has been shredded, spinach, and crushed red pepper flakes. Simmer at low heat for two to three minutes.
- When the chicken and potatoes are fully cooked, add the chicken thighs back to the skillet, skin side up, and simmer for an additional 15 minutes. To change the seasoning, add salt and pepper. Serve right now and top with more parmesan and red pepper flakes.
Fried Rice Chicken
This quick, simple, and affordable recipe for healthy chicken fried rice use frozen mixed vegetables. If you don’t have any cooked rice left over, make sure your rice is completely cooled before adding it to the wok because if it’s still too warm, it will produce too much steam and stick to the pan. While you prepare the remaining ingredients, spread the warm rice out on a sizable baking sheet and place it in the refrigerator for about 15 minutes.
Ingredients
- 1 Teaspoon canola oil
- 2 Tablespoons canola oil divided
- 2 Large eggs, beaten
- 3 Scallions, thinly sliced
- 2 teaspoons grated fresh ginger
- 2 teaspoons minced garlic
- 1 pound of trimmed, chopped, and boneless chicken thighs with no skin
- 2 cups frozen mixed vegetables, thawed
- 2 cups cold cooked brown rice
- 2 ½ tablespoons reduced-sodium tamari or soy sauce
Directions
- In a large flat-bottomed carbon-steel wok or large, heavy skillet, heat 1 teaspoon of oil over high heat. Add the eggs and fry them for about 30 seconds, flipping them once they are thoroughly cooked on one side. Approximately 15 seconds after flipping, cook until just done. Slice into 1/2-inch pieces after being transferred to a cutting board.
- Scallions, ginger, and garlic should all be added to the pan, along with one tablespoon of oil. Cook while stirring for about 30 seconds or until the scallions soften. Cook the chicken for 1 minute while stirring. Vegetables can be added and cooked for 2 to 4 minutes while stirring continuously. Transfer the wok’s contents to a big plate.
- Rice should be added to the pan with the remaining 1 tablespoon oil and stirred for 1 to 2 minutes until heated through. Pull the rice from the bottom to the top as you stir to ensure that it is all coated in oil and cooked uniformly.
- Returning the eggs and the chicken mixture to the wok, add the tamari (or soy sauce) and whisk to combine.
Family time is the ideal setting for eating healthful meals. Spend plenty of time with them, experiment with a variety of healthy foods, and involve your children in the cooking process so they will appreciate the work you put into each meal you prepare.
