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Posted on Mar 28,2017

March is National Nutrition Month, and the Johns Hopkins All Children’s Hospital Fit4Allkids program is whipping up simple, tasty and affordable recipes for on-the-go families. Fit4Allkids works in close partnership with the American Heart Association in an effort to encourage families to lead a healthier lifestyle.

The recipes below—fajita quesadillas, avocado and black bean salsa and a lime slaw – incorporate American Heart Association recommendations of eating more whole grains, consuming four to five servings of fruits and vegetables a day and using herbs and spices instead of salt. They are also “kid tested and approved” by students in Pinellas County Schools involved with the Fit4Allkids program. So there’s a good chance your kid(s) will love them, too.  

When families make time to plan a weekly menu, shop and prep meals, a healthier lifestyle can be achieved. Including kids in the meal-making process also creates more excitement about what’s being served for dinner.

For more information, click on Fit4Allkids and the American Heart Association.

Black Bean Salsa with Tomato and Avocado

Ingredients:

Juice of a lime
½ tsp. cumin
¼ tsp. chili powder
½ tsp. salt
15 oz. can of black beans, drained
1 c. cherry tomatoes, quartered
2 ripe avocados, diced
2-3 green onions, thinly sliced
2 T. chopped cilantro

Directions:

  1. Whisk the first four ingredients together in a medium bowl.
  2. Add the remaining ingredients to the bowl and gently fold with a rubber spatula.
  3. Serve as a side or with whole grain tortilla chips.

 

Fajita Quesadillas

Ingredients:

1 large onion
1 red pepper (sliced)
2 specialty peppers (sliced—Cubanelle, banana, Hungarian wax* or Anaheim*)
Olive oil
1 tsp. salt
1 tsp. oregano
1 tsp. cumin
2 tsp. chili powder
1 rotisserie chicken, shredded (about 4 cups)

8 10” whole wheat tortillas
2 cups grated low-fat cheese (Monterey Jack, cheddar or “Mexican” blend)
½ bunch cilantro, coarsely chopped
Olive oil spread or soft margarine

Directions:

  1. Heat skillet to 350 degrees (medium high) and add enough oil to just coat the bottom of the pan. Add the sliced peppers and onions and cook, stirring occasionally until they are wilted and beginning to brown, about 15 minutes (Don’t stir too much because you want some caramelizing).
  2. Remove the veggies to a bowl and mix in the chicken and spices. Let the pan cool enough to wipe it clean with a paper towel.
  3. Heat the skillet to medium low, 250-300 degrees. Add about one teaspoon of butter and swirl to coat the pan. Put 1/8 of the chicken mixture on half of a flat tortilla and sprinkle with ¼ cup of cheese and 1-2 tablespoons of cilantro. Fold over to create a half circle and place the tortilla in the skillet. Repeat, cooking two quesadillas at a time, carefully flipping the quesadillas after 2-3 minutes so that the tortillas brown and the cheese melts.

 Optional: Top with guacamole, salsa, and/or non-fat Greek yogurt.

*Handle with gloves when removing seeds and slicing because they are spicy. Use only red, banana and Cubanelles with small children.

 

Slaw with Lime Dressing

Ingredients:

Juice of a lime
2 tsp. sugar
1 tsp. salt
1 tsp. oregano
White vinegar (rice, wine or white)
¼ cup canola oil
1 12-oz. package of slaw mix

Directions:

  1. Squeeze the lime juice into a liquid cup measure. Add enough vinegar to reach ¼ cup mark.
  2. Pour the vinegar mixture into a mixing bowl and add the sugar, salt, oregano and oil.
  3. Add the slaw and toss with tongs to coat.


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