Dr. K’s Prescription for Happy Healthy Children:
One Week Menu for a Family of Four
Breakfast again includes some protein. This time we are using the Italian sausage we had from Sunday.
Dinner is fast, since the chicken drumlets cook in the oven without much preparation. While they are baking, we can prepare the rice, which takes about 20 minutes to cook.
Yellow rice can be “white” rice, if you don’t want to add Saffron. Saffron ads flavor, as well as color. It is one of the most aromatic herbs used in Mediterranean style cooking and it will become a must once you try it. We use all our senses when we eat. Kids appreciate the color of the food they have in front of them as much as the texture and the taste. For some reason my picky eater child always preferred yellow rice and refused to try white rice, alleging he doesn’t like it. Although I always advice parent not to fall for the “I don’t like it” excuse before they even try the food, I have to agree with my son in this one. I do prefer rice with saffron versus white rice.
This menu is for families with school age children who will be eating lunch at school. Please consider packing your child’s lunch to provide healthier food choices.
BREAKFAST: Italian sausage “tacos” & Glass of Milk
Ingredients:
2 links of Italian sausage
½ onion
whole wheat bread
Preparation:
Chop the Italian sausage into small pieces and brown it in a skillet, adding a very small amount of olive oil if needed. Mince the onion and cook it with the sausage. Toast 1 slice of whole wheat bread and pour the sausage and onion in the middle, folding it like a taco.
AFTERNOON SNACK: Mixed Berries and Plain Yogurt Puree
Ingredients:
½ bag of frozen berries
1 cup of plain yogurt
Preparation:
Place the frozen berries in a mixer and blend them until soft. Add the mixture to plain yogurt without adding sugar.
DINNER: Chicken Drumlets & Yellow rice
Ingredients:
1 tray with 6-8 chicken drumlets
olive oil
bread crumbs
½ cup of rice
½ onion
2 garlic cloves
1 envelope of saffron
salt
Preparation:
Marinate the chicken in olive oil for 20 minutes; add salt. Dip the chicken in breadcrumbs and place them in the oven at 350 degrees for about 50 minutes, turning them as needed.
Mince the ½ onion and 2 garlic cloves. In a saucepan heat 3 tablespoons of olive oil and add the minced mixture of onion and garlic. Stir about 1 minute. Then add the rice, stirring continuously. Now add 1-½ cups of hot water and continue to stir. Add salt and cook uncovered for about 20 minutes. Turn off the stove, cover and allow to sit for 15 minutes before serving.
