Recipes

Meals with kid appeal

When cooking dinner for adults and small children, it's an asset to have healthy easygoing recipes that are terrific with or without those black olives or a particular veggie that one of the children finds 'yucky.' Here are two fast and nutritious dinner ideas, along with options and additions to please all age groups and palates, no matter how sophisticated.

Everybody’s stir-fried rice

Serves 4

Ingredients

2 tbsp (30 mL) soy sauce
Finely grated peel of 1 lime
2 tbsp (30 mL) fresh lime juice
2 tsp (10 mL) granulated sugar
3 bok choy stalks, including leaves (optional)
1 tbsp (15 mL) vegetable oil
2 garlic cloves, minced
1-inch (2.5-cm) chunk ginger, peeled and minced
1 red pepper, julienned
1 carrot, thinly sliced
3 cups (750 mL) cooked cold rice
1/2 cup (125 mL) frozen peas
1 cup (250 mL) diced cooked chicken or pork (optional)
1/4 cup (50 mL) chopped coriander (optional)
Hot sauce to taste (optional)

Directions

Stir soy with lime peel, juice and sugar. Very thinly slice bok choy stalks, if using, and coarsely chop leaves. Set aside separately. In a large frying pan or wok, heat oil over very high heat. Add garlic and ginger. Stir-fry for 30 seconds. Add bok choy stalks, pepper and carrot. Stir-fry for 1 min. Add rice and stir-fry until hot, about 3 min. Reduce heat to medium-high. Add peas and chicken, if using, and stir-fry until hot, from 1 to 2 min. Add bok choy leaves. Stir-fry until tender, from 1 to 2 min. Add soy mixture and coriander, if using, and stir for 2 min. Add hot sauce, if you like.

Nutrients per serving
6.2 g protein, 4 g fat, 54.5 g carbohydrates, 1.1 mg iron, 36 mg calcium, 550 mg sodium, 2.6 g fibre, 281 calories
* Excellent source of vitamin C

Fusilli with olives

Serves 2 to 3

Ingredients

1/2 (454-g) pkg fusilli or penne (about 2 1/2 cups/625 mL uncooked pasta)
19-oz (540-mL) can diced tomatoes, undrained
1 tsp (5 mL) Italian seasoning
1/2 cup (125 mL) crumbled feta cheese
1/4 cup (50 mL) black olives, pitted and coarsely chopped (optional)
Salt and freshly ground black pepper

Directions

Bring a large pot of water to a boil. Add pasta and cook until tender, about 10 min. Meanwhile, place tomatoes, including juice, in a large frying pan. Using a potato masher or back of a spoon, break up tomatoes. Add Italian seasoning. Simmer gently, uncovered and stirring often, until sauce thickens slightly, about 5 min. Remove sauce from heat. Stir in drained cooked pasta. Toss with feta and olives. Add salt and pepper as needed. Serves 2 to 3

Chatelaine tip : Add drained canned tuna or cooked diced chicken or turkey, if you like.

Nutrients per serving
14.3 g protein, 7.3 g fat, 66 g carbohydrates, 5.1 mg iron, 179 mg calcium, 813 mg sodium, 5.4 g fibre, 384 calories

* Excellent source of iron and folacin
* Good source of calcium and zinc