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Kid-friendly meals with a tropical twist

Posted: September 12, 2012 2:00 a.m.
Updated: September 12, 2012 2:00 a.m.

 

Family Features

Is your family tired of eating the same thing for breakfast, lunch or dinner? Not sure if trying a new recipe fits into your busy schedule? It’s easier than you think to break out
of the usual routine, especially when you have these quick, kid-friendly recipes that bring a taste of the tropics to your meals.

Mangos make the difference in these recipes — adding a splash of color and vibrant flavor to a savory breakfast burrito, hot panini or a tasty salmon and veggie dinner. And adding mango to the menu provides plenty of good nutrition. Mangos are an excellent source of vitamins C and A. Vitamin C promotes healthy immune function, while vitamin A is important for vision and bone growth.

For more quick and easy recipes for your busy weeknights, visit www.mango.org.

Chicken and Mango Panini

Serves 4

    1/2     loaf Italian bread, (8, 1/2-inch
            slices)

    8     slices deli-sliced mozzarella
            cheese

    1/2     cup whole basil leaves

    1/2     red onion, sliced thin

    1     large mango, peeled, pitted
            and sliced thin

    2     cooked chicken breasts (about
            1 pound total), sliced thin

Layer half of the cheese on 4 slices of bread; divide basil, red onion, mango, chicken and remaining cheese among bread slices. Top with second slice of bread.

Heat grill pan, panini press or large non-stick skillet over medium-high heat; spray with non-stick cooking spray. Place 2 sand­wiches in pan (close lid or weigh down sandwiches in skillet with heavy pot). Cook sandwiches until bread is golden brown and cheese is melted, about 4 minutes per side. Repeat with remaining sandwiches.

Nutrition Information: Each serving
(1 sand­wich) contains 438 calories, 40g carbohydrate (13% Daily Value), 3g fiber (11% Daily Value), 40g protein (81% Daily Value), 12g fat (19% Daily Value), 6g saturated fat (28% Daily Value), 100mg cholesterol (33% Daily Value), 746mg sodium (31% Daily Value), and 644mg potassium (18% Daily Value).

Salmon in Foil Packets with Mangos, Carrots and Sugar Snap Peas

Serves 4

    4     salmon fillets (about 6 ounces each), skin removed

        Salt and pepper

    1     large mango, peeled, pitted, diced

    1     cup matchstick cut carrots

    1     cup sugar snap peas, stems snapped off and strings removed

    4     tablespoons low sodium soy sauce

    1     tablespoon butter, cut into 4 pieces

Preheat oven to 450°F. Cut 8, 12-inch squares of heavy-duty foil. Pat salmon dry and season with salt and pepper. Place 1 piece of salmon on 1 piece of cut foil. Top each with diced mango, carrots and sugar snap peas. Pour 1 tablespoon soy sauce on top of salmon and veggies, top with 1 piece of butter. Place second piece of foil over salmon and veggies. Fold foil pieces together, sealing around all 4 sides, creating approximately a 7-inch square. Repeat with remaining ingredients and foil. Place on rimmed baking sheet and bake for 15 to 20 min­utes, depend­ing on desired doneness of salmon.  Note: Your favorite firm white fish such as tilapia can be substituted for salmon. Purchase same size fillets and follow recipe.

Nutrition Information: Each serving (1/4 recipe) contains 439 calories, 13g carbohydrate (4% Daily Value), 2.3g fiber (9% Daily Value), 37g protein (74% Daily Value), 26g fat (40% Daily Value)

Mango, Sausage and Potato
Breakfast Burritos

Serves 4

    9     ounces (about 5) small red potatoes, washed and diced

    2     teaspoons olive oil

    8     ounces spicy sausage, casings removed

    1     large mango, peeled, pitted and diced

    6     tablespoons shredded Monterey Jack cheese

    1     tablespoon chopped cilantro

    4     small whole wheat tortillas

In medium microwave-safe bowl, toss diced potatoes with oil and cover tightly with plastic wrap. Microwave until cooked through, about 5 minutes. Drain potatoes, set aside. In medium non-stick skillet, cook sausage until no longer pink and internal temperature reaches 170°F, about 10 minutes. Remove from pan; drain and cool on paper towel-lined plate. Heat same skillet over medium heat and add potatoes. Cook until golden brown, about 5 minutes. Transfer potatoes to large bow, mix with sausage, mango, cheese, and cilantro. Divide sausage and potato mixture among tortillas.

Nutrition Information: Each serving (1 burrito) contains 455 calories, 40g carbohydrate (13% Daily Value), 5g fiber (20% Daily Value), 19g protein (37% Daily Value), 26g fat (40% Daily Value).

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