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Eating Healthy on the Go: Quick Foods Kids Will Love

Quick and Easy Recipes

Try these easy recipes for quick, healthy meals for your family.

Main Dish Recipes

Personal Pita Pizza

Ingredients:

1 whole wheat pita bread pocket (do not split open)

Sauce of choice (1 tablespoon pesto or BBQ sauce or 2 tablespoons pizza sauce)

1/3 cup shredded reduced-fat mozzarella cheese or a combination of reduced-fat cheddar and mozzarella, firmly packed

Possible garden toppings: chopped green onion, sliced mushrooms, chopped bell peppers, chopped tomatoes, sliced zucchini, minced garlic

 

Preparation:

  1. Preheat oven to 450 degrees or toaster oven to 350 degrees. Place pita pocket on a piece of foil or toaster oven baking sheet.
  2. Spread sauce of choice over the top of the pita and sprinkle the shredded cheese evenly over the top.  Add your desired garden toppings.
  3. Bake for about 8 minutes in a big oven or 4 to 6 minutes in a toaster oven (watch carefully so it doesn’t burn).

Yield: Makes one pita pizza

Nutritional Analysis per serving (using pizza sauce and 1/4 cup chopped assorted vegetables): 288 calories, 18 g protein, 40 g carbohydrate, 6.5 g fat, 3.8 g saturated fat, 20 mg cholesterol, 6 g fiber, 660 mg sodium. Calories from fat: 20 percent.

 

Mini Corn Dog Muffins

To reduce the risk of choking for children under the age of 2, use finely chopped hot dogs instead of 1-inch pieces. These corn dog muffins can be frozen. For a quick dinner, just pop them into the microwave for a minute to thaw and warm up!

 

Ingredients:

1/2 cup yellow cornmeal

1/2 cup whole wheat flour

1 tablespoon sugar

1 teaspoon dry mustard

1 teaspoon baking powder

1/2 cup + 2 tablespoons low-fat buttermilk (fat-free half-and-half can also be used)

1 large egg, higher omega-3 if available (1/4 cup egg substitute can be used)

1 tablespoon canola oil

Canola cooking spray

4 light or lower-fat frankfurters or meatless franks (such as light Ball Park)

 

Preparation:

  1. Preheat oven to 375 degrees. Spray eight muffin cups generously with canola cooking spray. 
  2. In medium size bowl, combine the first five ingredients. Using a whisk, stir in the buttermilk, egg, and canola oil, mixing until smooth.
  3. Cut each hot dog into about 6 pieces (each about 1-inch long). Spoon a scant 1/4-cup of batter into each prepared muffin cup. Place 3 hot dog pieces into each muffin cup.
  4. Bake for 20 to 24 minutes or until cooked through. Serve with mustard or catsup for dipping if desired.

Yield: Makes 8 muffins

Nutritional Analysis per muffin: 156 calories, 6 g protein, 17 g carbohydrate, 7 g fat, 2.2 g saturated fat, 37 mg cholesterol, 2 g fiber, 343 mg sodium. Calories from fat: 40 percent.

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