Healthy and Fun Dinner Recipes

We’ve got two activity-loving children. When they started playing team sports, one of the team moms got interested in “healthy lifestyle lessons” on the soccer field. She co-wrote a book Food Guide to Women’s Soccer: Tips & Recipes From The Pros. These two sample recipes below, easy and versatile, are ones we make continually. They are easy, healthy, and most important: beloved by our children as well as their parents…

Carli Lloyd’s Vegetable Quiche

Vegetable QuicheCarli Lloyd, midfielder and star of the 2015 Women’s World Cup, is a fan of quiche. This recipe is adapted from one of her favorites. The nutritional issue with quiche is that more than half the calories come from the fat in the crust. A crustless quiche solves that problem, and also simplifies preparation. If you make the quiche without a crust, use an oiled pie plate and serve with a bagel, rice or potatoes for a carbohydrate boost.

Ingredients:
1 9-inch unbaked pastry shell
1 cup diced onion
1 medium pepper, diced
1 small zucchini, diced
3 medium mushrooms, sliced
1 tbsp. olive oil
¼ tsp. each basil and oregano, salt and pepper, as desired
3 eggs
½ cup milk
½ cup grated cheddar cheese, preferably low fat
1 tomato, sliced thin

Directions:

  1. Bake the pastry shell for 12 minutes in a preheated 350° F (180° C) oven.
  2. While the shell is baking, in a large skillet sauté the onion, pepper, zucchini, and 
mushrooms in oil for about 5 minutes or until tender.
  3. Drain any extra liquid and then add the basil, oregano, salt, and pepper. Mix well 
and then spoon it into crust.
  4. In a bowl, beat together the eggs and milk. Carefully pour the egg mixture over the 
vegetables. Top with the tomato slices, and lastly, the grated cheese.
  5. Bake at 350° F (180° C) for 40 to 45 minutes or until a knife inserted near the 
center comes out clean.
  6. Let stand for 5 minutes before serving.

Yield: 4 servings

Total Calories: 1,750 with crust, 860 calories without crust
Calories per serving: 435 with crust, 215 without crust

With crust:
36 g Carbohydrate
12 g Protein
27 g Fat

Without crust:
15 g Carbohydrate
10 g Protein
13 g Fat

Mexican Pizza

Mexican PizzaPizza, a universal soccer favorite, takes on a whole new nutritional level with this colorful three-bean topping! The taste will depend on the strength and flavor of your salsa. If you like a zesty pizza, add more salsa to the pizza before it cooks or serve extra salsa on the side when it is done. Alternatively, you can make this pizza with spaghetti or pizza sauce.

Ingredients:
2 pounds (900 grams) pizza dough, from the supermarket refrigerator/freezer, or a
2 pounds (900 grams) pizza dough, from the supermarket or pizza parlor
1 can each 15.5 ounces black beans, garbanzo beans and kidney beans, drained and rinsed
2 cups salsa
2 cups grated cheese, such as low fat cheddar or mozzarella
Optional: Extra salsa

Directions:

  1. Preheat oven to 450° F (230° C). Prepare a large cookie sheet or two smaller ones, 
with cooking spray or wipe them with oil.
  2. Using your hands or a rolling pin, pull the dough to a size that will fit the large sheet 
or divide the dough into two pieces,and make two smaller pizzas. (With the single 
sheet, you will have thicker crust pizza, but two thin pizzas are easier to make.)
  3. Drain and rinse the three cans of beans and combine them in a medium bowl.
  4. Distribute a layer of beans on the pizza dough until you have used them all, gently 
pressing them into the dough so they will stick well.
  5. Cover the bean mixture evenly with the salsa, then the grated cheese.
  6. Bake for 15 to 20 minutes, until dough is browned on bottom and crisp.

Yield: 8 hefty servings

Total Calories: 4,000
Calories per serving: 500
80 g Carbohydrate
25 g Protein
9 g Fat