Children's Health and Wellness

High Fiber

Black Bean Chili

Each serving contains about 333 calories, 20 g protein, 2 g fat (5 percent calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.

Breakfast on the Run

Each serving contains about 137 calories, 10 g protein, 3 g fat (20 percent calories from fat), 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.

Cornish Hens with Ginger Plum Stuffing

Red plums, seasoned with soy sauce and fresh ginger, make this dish special.

Do-It-Yourself Minestrone Soup

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.

Fiesta Shrimp

A simple meal for one, quickly prepared in a microwave oven.

Greek Roasted-Vegetable Sandwich

Create four open-faced sandwiches by layering vegetables with a little feta cheese.

Lamb Pockets

Ground lamb joins roasted eggplant and feta cheese in these tasty pocket sandwiches.

Mediterranean Diced Salad

What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.

Multigrain Chicken Soup

Cook this soup for about an hour, or until the grains are tender.

Pork Sauté with Vegetables

Serve this dish over angel hair pasta.

Seasoned Salmon for One

Serve with cooked, chopped spinach to which you’ve added low-fat sour cream, cooked instant brown rice, and a bit of butter.

Stovetop Chili

Reduce the sodium by rinsing the beans and using low-salt canned tomatoes.

Summer Vegetable Curry

Serve with hot rice and garnish with fresh chopped cilantro.

Stuffed Peppers

This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

Tofu Stir-Fry

This dish takes only minutes to prepare. Shrimp are a nice addition.

Tuna Salad in the Round

Make a main-meal salad lunch or light dinner for two with a can of tuna and a ring mold, such as a 4-1/2-inch diameter mini-spring-form pan or an empty can with the top and bottom cut out.

Topped Potatoes

Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.

Vegetable Tart

Pre-bake the crust, then spoon in the filling and top with shredded cheese.

Vegetarian Chili

Textured vegetable protein makes this dish a hearty vegetarian meal.

Whole-Grain Party Mix

You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.

A Fruity Way to End the Meal

Naval oranges, ripe strawberries, and sliced bananas are served with a yogurt-ginger sauce.

Amish Potatoes with Lima Beans

Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.

Polenta with Peppers and Cheese

Southwestern flavors add flare to this easy favorite.

Southwestern Tex-Mex Chicken Noodle Soup

Chilies, chicken, and noodles, what could be more perfect?

Southwestern Spaghetti Squash and Turkey Meatballs

A fresh twist on a family favorite - with leftovers for lunch!

Summer Squash Saute

This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon.

Brussels Sprouts with Mushroom Sauce

A perfect dressing for a perfect party vegetable.

Stuffed Cabbage Soup

Warm and simple comfort food for anytime.

Barley Pilaf

This is a lovely side dish for chicken or fish.

Pear and Quinoa Salad

A salad that's packed with protein.

Tortilla Pizzas

Low-calorie, kid-friendly recipe that provides 1 cup of healthy vegetables per serving!

Panini for One

A grown-up grilled sandwich.

Fruity Nutty Spinach

A salad that provides a host of health benefits.

Broccoli and Walnut Salad

This nutty salad is chock full of vegetables and complementary flavors.

Apple Carrot Salad

Perfect combination of fall flavors