Chicken Quesadillas

March 12, 2015 in Lunch


  • 1 large, boneless, skinless chicken breast or 2-3 chicken tenders
  • 1/3 cup shredded cheddar cheese
  • 1/3 cup salsa
  • 2 small whole wheat tortillas

If the chicken is not already cooked, bring a medium saucepan of water to a boil. Add the chicken and simmer over medium-low heat for 10 minutes. Drain the chicken, cool slightly and shred into small pieces. Alternatively, you can grill 2-3 chicken tenders in a sauté pan or stove top grill. Shred into small pieces. Combine the chicken, cheese and salsa in a medium bowl.

Lay a tortilla on a clean surface and spoon in one half of the filling. Fold over and press closed. Ask an adult to help you turn on the stove to medium heat. Place the quesadilla in a frying pan or on a stove top grill and cook until golden brown on the bottom. Flip over and cook the second side. Repeat with remaining tortilla and filling. Serves 2.

Serve with sautéed garden vegetables such as zucchini, green beans, carrots or kale.


Skills: cooking & shredding chicken, working with a hot stove

Equipment: mixing bowl, stove top grill or large frying pan

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Yogurt Parfaits

March 11, 2015 in Breakfast, Uncategorized


  •  1 cup chopped banana, or other fruit of your choice
  • ½ cup sliced strawberries, or other fruit of your choice
  • ½ cup granola
  • 2 cups low fat plain yogurt

Put all the fruit into a bowl and mix very gently. Spoon a tablespoon of fruit into each glass. Then spoon in a tablespoon of yogurt. Then spoon in a teaspoon of granola. Repeat these layers until all the ingredients have been used. Eat immediately. Serves 4.

NutritionInfo_YogurtParfaitsSkills: spooning, stirring

Equipment: 4 glasses, tablespoon, teaspoon, bowl

Adapted from and used courtesy of HIPPY, USA

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Pita Chips for Kids

March 14, 2015 in Snacks


  • 2 large whole wheat pita breads
  • 2 teaspoons vegetable oil
  • 2 Tablespoons grated parmesan cheese
  • ½ teaspoon salt
  • 2 teaspoons garlic powder
  • 1 teaspoon oregano or dried basil or ½ teaspoon of each

Preheat the oven to 375 degrees.

Pour the oil into a shallow bowl. Measure the parmesan, salt, garlic powder and oregano/basil into a separate bowl and stir carefully to combine.

Gently separate the pita into two halves, then cut each half into 4 triangles. Place the triangles onto a non-stick cookie or baking sheet or broiler pan covered with foil. Brush each piece with a little bit of oil.

Sprinkle the seasoning onto the pita.

Ask an adult to help you put the chips into the oven. Let them bake until they are crisp, about 5-7 minutes. Watch them to be sure they don’t burn! Let them cool, then enjoy. Best eaten right away.

Skills: Measuring, “a little bit”, brushing, sprinkling.

Equipment: baking sheet, pastry brush

Adapted from Kids in the Kitchen by Micah Pulleyn and Sarah Bracken

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Baked Tortilla Chips

March 14, 2015 in Snacks


  • Fresh corn tortillas
  • Canola oil
  • Salt

Cut each tortilla into 8 triangles and lay on a baking sheet. Brush very lightly with canola oil. Sprinkle lightly with salt.

Bake at 375 until crisp, about 7-8 minutes. Serve immediately.

Variation: brush with a combination of oil, paprika, salt, cayenne, chili powder, and lime juice. Serve with low fat refried black beans mixed with salsa and sour cream.

Skills: brushing and sprinkling lightly

Equipment: baking sheet, pastry brush

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