Feeding children can sometimes be a frustrating and overwhelming task. Children often have definite ideas about what they will and will not eat, which can make it challenging for you to prepare a meal that the entire family will enjoy. Casseroles are one way to prepare healthy meals because they allow you to add ingredients that your children are willing to eat. Beatrice Ojakangas and Susie Cushner note in their book, "The Best Casserole Cookbook Ever," that there are many options for preparing nutritious and kid-friendly casseroles.
Bean and Hot Dog Casserole over Brown Rice
Beans and rice are two foods that many children enjoy and can be combined to create a nutritious casserole. Ojakangas and Cushner suggest adding hot dogs because most children are willing to eat them, and they will add protein to the meal. Look for low-fat hot dogs made with beef or turkey to keep saturated fat content low. Some brands also sell nitrite- and nitrate-free hot dogs, which will reduce the amount of sodium in the meal. Combine low-salt baked beans and sliced hot dogs in a casserole dish. Add onion, ketchup and mustard. Bake at 325 degrees Fahrenheit until hot. Spoon over cooked brown rice and serve hot.
Baked Noodle Casserole with Vegetables
Whole wheat noodles are a kid-pleasing food that can be prepared with many nutritious ingredients. Ojakangas and Cusher suggest using cooked noodles as the base for a healthy casserole. Spray a casserole dish with non-stick cooking spray and add cooked noodles. Drizzle with olive oil and toss to combine. Add your child's favorite vegetables, such as carrots, peas or green beans. Low-sodium ham or shredded white meat chicken are additional add-ins. Beat two eggs with three cups of warm skim milk and pour over the noodles. Bake at 325 degrees Fahrenheit for about 30 minutes, or until the eggs are cooked through.
Italian Noodle Casserole
Tomato sauce, vegetables and pasta complement each other well in a casserole recipe. Leslie L. Cooper and Robert K. Cooper suggest these types of ingredients in their book, "Low-Fat Living Cookbook: 250 Easy, Great-Tasting Recipes," as nutritious ones for the entire family. Combine cooked pasta, such as ziti or elbow, skim ricotta cheese, skim milk and fresh herbs, such as oregano or basil. Add reduced fat provolone and Parmesan cheese and stir to combine. Add low-sodium tomato sauce and sprinkle Parmesan cheese on top. Bake for 30 minutes at 375 degrees Fahrenheit.
Taco Casserole
Many children enjoy the taste of tacos and you can use similar ingredients to create a casserole that is packed with nutrients. Brown lean ground beef with a chopped onion until cooked through. Meanwhile, spray a casserole dish with non-stick cooking spray and add a can of low-sodium black beans. Add tomato salsa and a packet of reduced sodium taco seasoning. Stir to combine. Add the ground beef and top with skim milk shredded cheddar cheese. Bake at 350 degrees Fahrenheit until the cheese is melted and bubbly. Serve topped with chopped tomatoes, shredded lettuce, sliced avocado and baked tortilla chips.
References
- "The Best Casserole Cookbook Ever"; Beatrice Ojakangas and Susie Cushner; 2008
- "Low-Fat Living Cookbook: 250 Easy, Great-Tasting Recipes"; Leslie L. Cooper and Robert K. Cooper; 1998
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