My children don’t like meat, unless it’s frozen chicken nuggets. So I’ve had to develop a variety of meatless, protein rich meals, although my husband and I usually add meat to ours. So here are a few recipes that you can use to feed the meat hater in your family.
Rice and Bean Tortillas
1 cup cooked brown rice
(brown has more protein and is healthier than white and your children will never notice the difference)
1 can black beans, drained
½ can enchilada sauce (freeze the other half for another meal)
1 cup shredded cheddar cheese
Mix all the ingredients then microwave for 4-5 minutes.
Serve wrapped in a tortilla. Garnish with sour cream. Makes 6-8 servings.
There are about 10 grams of protein per serving when divided into 6 servings.
Meat Addition:
Add 1 cup cooked shredded chicken to the recipe or microwave separately and add meat before wrapping the tortilla (which is what my husband and I do).
Cheese Quesadillas
1 can cheddar cheese soup
½ package taco seasoning
1 cup shredded cheddar cheese
Mix the soup and taco seasoning. Cover half of a tortilla with sauce and then top with cheddar cheese. Fold the tortilla in half and grill on each side until lightly browned.
Garnish with sour cream. Serves 6-8 people. Serve with refried beans and/or Mexi rice for a complete protein.
There are about 6 grams of protein per serving when divided into 6 servings. Add ½ cup of refried beans = 8 grams of protein, or ½ cup of rice = 3 grams protein.
Meat Addition:
Cook diced chicken breast and then add soup and seasoning. Fill the chicken quesadillas first then make cheese quesadillas with the remaining sauce.
Mexi Rice
1 cup brown rice
substitute ½ cup of the water for ½ cup salsa or ½ cup enchilada sauce
Cook rice as directed on the box. Add more water if needed. When done top with cheddar cheese and then cover with the lid for a few minutes to melt the cheese.
For more information about adding protein to your child’s diet visit my parenting blog, My Child Hates Meat.