Explore multiple textures, from crunchy bell peppers and soft macaroni to chewy beef and smooth mushrooms. Guaranteed to tickle the tongue.
Level: Intermediate
Makes: 6 to 8 servings
Serving size: 1
| Amount Per Serving | % Daily Value |
|---|---|
| Calories 270 | |
| Calories from Fat 70 | |
| Total Fat 8 g | 12% |
| Saturated Fat 4 g | 20% |
| Trans Fat 0 g | |
| Cholesterol 70 mg | 23% |
| Sodium 720 mg | 30% |
| Carbohydrates 22 g | 7% |
| Total Sugar 6 g | |
| Fiber 2 g | 8% |
| Protein 26 g | 52% |
| Calcium | 10% |
| Iron | 15% |
| Vitamin A | 8% |
| Vitamin C | 20% |
Allergy warning: Contains gluten, milk, wheat, and soy. Allergens may vary based on the brands of ingredients used.
Bring a large pot of water to a boil over high heat. Add the macaroni and cook until tender but still firm to the bite, stirring occasionally, about 6-8 minutes. Preheat oven to 350°.
Tip: Have an über-picky eater? Try this.
Most kids love beef and mac; however, the picky eater may feel overwhelmed with so many textures in one dish. Quick fix: Separate the meat/sauce from the mac and let your child combine them himself or herself or eat them side by side. If you have an über-picky eater, you can also try easing into this recipe by adding onion first, then pepper.
While the macaroni is cooking, brown the meat in a large skillet with the onion and green pepper. Drain the meat of excess juice. Use a food thermometer to check that the meat is cooked to a temperature of 160°.
Tip: Ground chicken or turkey can be substituted, but keep this in mind…
Lean ground beef is one of America’s favorite proteins and has nine essential nutrients, including B vitamins that help give the energy to tackle your busy life. Lean ground beef is also rich in iron and zinc, important nutrients for the growth and development of children. It can be challenging for the picky eater to get enough iron and zinc.
Have kids take charge by adding the salt, pepper, oregano, Worcestershire sauce, mushrooms, tomato soup, tomatoes, and cooked macaroni to the beef and mixing well.
Tip: Involving your kids in food preparation can really pay off!
When your kids are involved in preparing the food, they’re more likely to try – and enjoy – eating it.
Pour the beef casserole into a greased 2½-quart baking dish. Place the casserole in the oven and bake covered for 35-40 minutes. Remove cover and sprinkle with Parmesan cheese and bake an additional 5 minutes uncovered.
Tip: Praising your little chef for trying this new meal can really pay off.
All of these delicious ingredients provide a lot of texture. When kids try a food with a lot of texture, it’s important to praise them. Praising reinforces the behavior, and eventually eating more foods with texture will become a habit.
Keep the food variety coming, even when your child rejects it. There are thousands of foods to try! Studies show it may take a child up to 15 different exposures (or even more) before he or she will warm up to new food and try it. Parents tend to give up after four rejections! Close that gap by being patient and steadfast in offering a variety of foods.
For a familiar dish that can help introduce your little chef to a variety of new tastes, Make Your Own Pizza!
See RecipeAvoid offering a backup meal or snack to the child who refuses to eat at mealtime. It can become a habit, fast, and it interferes with food exposure and helping your child accept new foods. Instead, place one or two familiar foods on the plate during mealtime to increase his or her comfort, and reassure your child that there will be another snack or meal scheduled shortly.
Need a tasty and nutritious snack to serve between meals? Check out this Apple Blueberry Cream Pop recipe.
See RecipeDon’t bribe with dessert. It’s tempting to offer your child a dessert in exchange for trying a new dish or even eating the whole thing. Research shows, however, that kids, especially picky ones, end up placing higher value on the dessert than the healthy food you’re trying to get them to eat. That means, in the long run, your child may like desserts more and healthy food (veggies) less.
This savory Chicken Curry recipe might pique more interest than your little one’s plain ol’ dessert.
See RecipeKids may choose the same food because it’s what they’re used to or because they’re overwhelmed by too many possibilities. Instead of offering unstructured choices such as “What do you want on your tostada?” offer structured choices such as “Would you like chicken and cheese or beans and cheese on your tostada?” This puts you in charge of the food quality, and sets them up for future healthy behaviors.
Practice offering structured choices with this yummy Chicken and Guacamole Tostada.
See RecipeVisit these sites for additional expert tips and resources.
Jill Castle, America’s Childhood Nutrition Expert Fearless Feeding Lemond Nutrition Eat Right: Academy of Nutrition and Dietetics Food Chaining With Cheri Fraker and Laura Walbert
