When you are short on time, try one of these quick meals for lunch or dinner, from our "9 Kids Challenge" registered dietician Mary Henson of SUNY Upstate Medical University:
Tortilla “Anything” Pizza
Lightly spray a whole-wheat tortilla with cooking spray. Place in a skillet over medium-high heat while preparing the rest: ½ cup vegetables, chopped, 2 Tbsp sauce, and ¼ cup low fat cheese. Flip tortilla in skillet before topping with sauce, veggies and cheese. Turn heat to low, cover and cook 5-7 minutes or until cheese is melted and bottom is crispy.
This pizza can be made with any combination of toppings/cheese/sauce you have in the house, so get creative!
Some suggestions:
Toppings: | Sauce: | Cheese: |
Baby spinach & red peppers | Pesto | Mozzarella or feta |
Chopped zucchini | Marinara | Mozzarella or cheddar |
Fat free refried beans, tomatoes | Taco sauce | Cheddar |
Black beans & corn | Salsa | Cheddar or Jack |
Whatever’s in fridge | Whatever’s in fridge | Whatever’s in fridge! |
1 cup pasta
½ cup tomato sauce
1 cup frozen veggies
Combine, heat and serve with salad, low cal dressing and a fruit serving
1 serving of fat-free or low-fat soup
1 oz whole grain bread or a roll
1 tsp low cal margarine
¼ cup low fat cottage cheese
½ cup pineapple chunks
¼ cup cottage cheese
10 cherry tomatoes
10 red or green pepper strips
1 fruit serving
- Mary Henson, Registered Dietician, SUNY Upstate Medical University
