What key ingredients are used in the recipes to provide a balance of healthy and enjoyable flavor?

5 Nutritious and Delicious Family-Friendly Recipes

1. Veggie Pasta Bake

This Veggie Pasta Bake is a delightful dish that combines the goodness of whole wheat pasta with various
colorful veggies. Loaded with essential nutrients, this recipe is a crowd-pleaser.

Ingredients:

• 1 cup whole wheat pasta
• 2 cups mixed veggies (carrots, bell peppers, broccoli, etc.)
• 1 cup tomato sauce
• 1 cup shredded low-fat cheese
• 1 teaspoon dried Italian herbs
• Salt and pepper to taste

Instructions:

1. Cook pasta as per package instructions and set aside.
2. Sauté veggies in olive oil until slightly tender.
3. Add tomato sauce, herbs, salt, and pepper to the veggies and mix well.
4. In a baking dish, layer cooked pasta and then the veggie mixture.
5. Sprinkle shredded cheese on top and bake at 350°F (180°C) for 20 minutes.
6. Let it cool for a few minutes, then serve and enjoy!

2. Quinoa and Black Bean Salad

This refreshing Quinoa and Black Bean Salad is packed with protein, fiber, and essential vitamins and minerals.
It’s a perfect choice for a quick and healthy lunch or dinner option.

Ingredients:

• 1 cup cooked quinoa
• 1 cup black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1/2 cup fresh cilantro, chopped
• 1/4 cup olive oil
• 2 tablespoons lime juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, black beans, cherry tomatoes, red onion, and cilantro.
2. In a separate small bowl, whisk together olive oil, lime juice, salt, and pepper to make the dressing.
3. Pour the dressing over the quinoa mixture and toss gently to combine.
4. Cover and refrigerate for at least 30 minutes before serving.
5. Enjoy the flavors and nutritious goodness of this refreshing salad!

3. Baked Chicken Nuggets

These Baked Chicken Nuggets are a healthier alternative to the fast-food version. They are crispy, flavorful,
and loved by both kids and adults alike.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 eggs, beaten

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Cut the chicken breasts into bite-sized pieces.
3. In a shallow bowl, mix the breadcrumbs, Parmesan cheese, paprika, garlic powder, salt, and black pepper.
4. Dip each chicken piece into the beaten egg, then coat it evenly with the breadcrumb mixture.
5. Place the coated chicken pieces on the prepared baking sheet.
6. Bake for 15-20 minutes, or until the nuggets are golden and crispy.
7. Remove from the oven, let them cool slightly, and serve with a side of your favorite dipping sauce.

4. Mini Veggie Pizzas

Mini Veggie Pizzas are a great way to involve the whole family in cooking. Everyone can customize their pizzas
with their favorite toppings and enjoy a fun and nutritious meal together.

Ingredients:

• 4 small whole wheat tortillas
• 1/2 cup pizza sauce
• 1 cup shredded mozzarella cheese
• Assorted veggies (bell peppers, mushrooms, onions, etc.), thinly sliced
• 1 tablespoon olive oil
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C).
2. Place tortillas on a baking sheet and spread pizza sauce evenly on each tortilla.
3. Sprinkle shredded mozzarella cheese on top of the sauce.
4. Arrange your desired vegetables on the pizzas.
5. Drizzle olive oil over the veggies and sprinkle with dried oregano, salt, and pepper.
6. Bake for about 10-12 minutes or until the cheese is melted and bubbly.
7. Remove from the oven, let them cool for a few minutes, and serve these mini delights.

5. Berry Yogurt Parfait

This Berry Yogurt Parfait makes for a delightful and healthy breakfast or dessert option. It is filled with the
goodness of mixed berries, granola, and creamy Greek yogurt.

Ingredients:

• 1 cup Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 1 tablespoon honey (optional)

Instructions:

1. In a glass or a bowl, layer Greek yogurt, mixed berries, and granola.
2. Drizzle honey on top if desired.
3. Repeat the layers until the ingredients are used up.
4. Serve immediately and enjoy this healthy and delicious parfait!