Chicken Nuggets, Rice, and Corn
Saturated fat: 6g
Baked Chicken with Rice
Saturated fat: 1.5g
Tip: You can make both kinds of rice in the same pot; start the brown a few minutes before the white.
Grilled Chicken with Brown Rice
Saturated fat: Sodium: 394mg
Tip: Rinsing the canned beans gets rid of up to 40 percent of their salt.
Crispy Beef and Cheese Tacos
Saturated fat: 12g
Soft Beef and Veggie Tacos
Saturated fat: 9g
Tip: Tying the tacos makes them much easier for young kids to eat without spilling -- and helps conceal some of the veggies inside.
Beef & Bean Taco Salad
Saturated fat: 5g
Tip: Ask your kid to tear up the lettuce for the salad. She's more likely to eat the dish if she helps make it.
Mac 'n' Cheese
Saturated fat: 7g
Broccoli Mac 'n' Cheese
Tip: Cabot makes delicious 50 percent reduced-fat cheddar; you can find out where to buy it locally at cabotcheese.com.
Saturated fat: 3g
Tip: Evaporated milk has twice the calcium of the regular kind; sub it in other recipes.
Originally published in the May 2009 issue of Parents magazine.