Healthy Meals for Teens Part 2

Two weeks ago these three teens did some taste testing. Here they are again with their comments on the dinner of chicken fajitas, broccoli and cheddar soup and garden patch salad. Take a look and then read on for the recipes of the parts of the meal they liked.



So the soup and the fajitas were a hit but the salad was a miss. I liked the salad even though the boys thought it had too much stuff in it (chopped kale, spinach, romaine, shredded carrot, cucumber, peppers and chickpeas) but I agree that it needed more dressing.
Here is the recipe for the chicken fajitas. It's from one of my favourite cookbooks - Suppertime Survival.
Ingredients
2 tbsp lemon or lime juice
1 tbsp Worcestershire sauce
1/2 tsp each dried oregano, ground cumin and ground coriander
1/4 tsp each garlic powder and pepper
1 lb boneless, skinless chicken breasts, cut into strips
2 tsp vegetable oil
1 each medium onion, green and red pepper, sliced
Whole wheat flour tortillas, 8-10
Low fat plain yogurt (I used Greek yogurt because I like how thick it is)
1 cup salsa


What you do
In a bowl, combine the lime (or lemon) juice, Worcestershire sauce, oregano, cumin, coriander, garlic powder and pepper. Add chicken strips and stir to coat. Marinate at least 10 minutes or up to one hour in the fridge.
In non-stick pan, heat oil over medium-high heat. Add the chicken mixture and stir- fry for 2 to 3 minutes. Add onion and peppers. Continue to stir- fry until chicken is no longer pink inside, about 4-5 minutes.
Warm tortillas in microwave on low for 1 to 2 minutes.
Divide chicken mixture evenly among the tortillas. Top with yogurt and salsa. Fold up the bottom of the tortilla, then fold in the sides.


The broccoli and cheddar soup is from a new recipe book Serve It Up! created by the Ministry of Education. Here is the link to the recipe book http://www.edu.gov.on.ca/eng/healthyschools/recipes/ServeItUp.pdf. The broccoli and cheddar soup recipe is on page 33. Check out the other great recipes in the book for more teen friendly foods.


We'd love to share more recipes for teen approved meals so send yours along and we'll post them.

Michele, RD