Getting children to eat a healthy dinner often takes a little extra planning. You might try combining healthy ingredients in interesting ways.
This recipe for black bean and broccoli-stuffed potatoes is a vegetarian dish that has all of the flavors of a nacho or a taco.
The addition of broccoli makes it a nutritious and easy-to-prepare meal. You also might try using colorful and interesting dinnerware or place mats.
Involving your child in the meal preparation is another way to ensure that they’ll eat dinner. It’s also the perfect time to make memories and instill healthy eating habits that will last a lifetime.
Black Bean and Broccoli-stuffed Potatoes
4 large russet baking potatoes, scrubbed
1 (15-ounce) can black beans, drained and rinsed
1 (8 ounce) box, frozen broccoli florets, thawed
1-1/2 cups mild or medium prepared salsa
1 tablespoon olive oil
1 tablespoon lemon or lime juice
1 tablespoon chili powder
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 cup shredded cheddar cheese
4 tablespoons sour cream (optional)
1. Prick potatoes with a fork 4 to 5 times per side. Microwave for 5 minutes, turn over, microwave an additional 4 minutes. Remove from microwave and cover with a clean dishtowel to allow potatoes to continue to steam. This provides for fluffier potatoes.
2. While the potatoes are cooking, combine black beans, broccoli florets, salsa and 1/2 tablespoon chili powder, salt and black pepper in a medium bowl. Cover with plastic wrap, leaving one corner folded back to allow any steam to vent. Cook on high for 5 to 7 minutes.
3. Place potatoes on a large plate. Cut top of the potatoes lengthwise with a knife. With a towel, push ends of the potatoes together to split open. Fluff the cooked potatoes with a fork.
4. In another small bowl, combine olive oil, juice, the remaining 1/2 tablespoon of chili powder, and the 1/2 teaspoon salt and black pepper. Drizzle olive oil mixture over the potatoes and stir gently to combine. Spoon the black bean mixture over the top. Top with the shredded cheddar.
5. Microwave the potatoes on high until the cheese is bubbling, about 1 to 2 minutes. Top with a dollop of sour cream or additional salsa, if desired. Serve immediately.
Serves 4. ••
Here’s an easy start to your morning
1 egg white
3 mushrooms, sliced
1/4 cup spinach
1 tablespoon soft goat cheese
1 (6-1/2-inch) whole-wheat pita
1. In a pan coated with cooking spray, scramble the egg and egg white. Set aside.
2. In same pan, saute mushrooms and spinach. Stuff eggs, spinach mixture and goat cheese into whole-wheat pita.
Each serving: About 303 calories, 19g protein.
Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her Web site is www.divapro.com