Some healthy, family-friendly dinner ideas that kids can help with

MILWAUKEE -- September is Family Meals Month -- and Meijer healthy living advisor, Maribel Alchin, joins FOX6 WakeUp with some healthy, family-friendly dinner ideas that kids can help with.

Honey Mustard Chicken & Veggies
Sheet pan dinners are a busy parent`s best friend. All you need is a sheet pan, some veggies, a protein and your favorite seasonings, and you can have a healthy, home-cooked meal on the table with little-to-no work and clean-up! For this recipe, we tossed the veggies and chicken in a tangy honey mustard sauce for one tasty dinner.

  • 1 tablespoon True Goodness® by Meijer™ Organic Dijon mustard
  • 1 tablespoon True Goodness® by Meijer™ honey
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 ounces Brussels sprouts, halved
  • 1 sweet potato, peeled, chopped
  • 1/2 small sweet onion, chopped

4 True Goodness® by Meijer™ boneless, skinless chicken tenderloins

  1. Preheat oven to 400°F. Spray baking sheet with nonstick cooking spray.
  2. Mix mustard, honey, oil, salt and pepper in large bowl. Add Brussels sprouts, sweet potatoes and onions, tossing to coat. Spread vegetables on baking sheet, leaving space in middle.
  3. Add chicken to bowl and toss with remaining sauce. Place chicken in middle of baking sheet.
  4. Bake 30 minutes, or until chicken is cooked through and vegetables are tender.

Nutrition information per serving: 302 Calories, 10g fat, 83mg cholesterol, 16g carbohydrate, 3g fiber, 33g protein, 155mg sodium

One-Pot Chicken Lo Mein
One Pot Wonders are all the rage, and for good reason! What`s easier than throwing everything into a pot (no need to cook the pasta!) and having dinner ready in 20 minutes with little to no work? This recipe for chicken lo mein will have you skipping on take-out and opting for a family-friendly, home-cooked meal instead.

  • 1/2 pound True Goodness® by Meijer™ boneless chicken breast, cut into small strips
  • 1 (16oz.) box whole wheat linguini
  • 8 ounces matchstick carrots
  • 1 medium red bell pepper, julienned
  • 8 ounces white sliced mushrooms
  • 4 green onions, sliced into 1-inch strips
  • 4 cloves garlic, minced
  • 1/4 cup reduced-sodium soy sauce
  • 1 teaspoon corn starch
  • 2 tablespoons sugar

1 quart True Goodness® by Meijer™ chicken broth

2 tablespoons olive oil

  1. Add chicken and pasta, then carrots, bell pepper, mushrooms, onions, garlic, soy sauce, cornstarch, sugar, broth and oil to large stockpot. Cover, bring to a rolling boil over high heat and stir. Cook, covered, 15 minutes, stirring occasionally, or until most of the liquid is gone and the chicken is cooked through.
  2. Remove from heat, uncover and let sit 5 minutes before serving.

Nutrition information per serving:  369 Calories, 9g fat, 56g carbohydrate, 4g fiber, 15g protein, 452mg sodium

Theme Night: What could be more fun than creating a themed dinner for you and your family? There are many themes to choose from - Ethnic meals, breakfast for dinner, or a movie theme. We chose Star Wars - The food is simple and healthy and your children can decorate the table and assist with the prep.

Star Wars Veggie & Chicken Soup

Makes approx. 4 servings

  • 2 cans Campbell’s® Star Wars Condensed Soup
  • 2 soup cans water
  • 1 package frozen mixed vegetables, thawed
  • 2 cups shredded rotisserie chicken
  1. Add soup, water, vegetables and chicken to a large pot.
  2. Bring to a boil and cook until vegetables are tender.
  3. Let cool slightly before serving.

Lightsaber Skewers

Thread green grapes and other fruits onto short wooden skewers for each person.

“Ham Solo” Sandwiches

Whole grain bread

Reduced fat cheddar cheese slices

Lean ham slices

Low fat mayonnaise

  1. Print out the Millennium Falcon cutout http://inspired.disney.co.uk/cook/toasted-ham-solo-sandwich/
  2. Toast two pieces of bread until medium to well done. Let cool slightly.
  3. Place the cutout on the toast and carefully carve the Millennium Falcon shape out on both slices of toast.
  4. Spread both piece with mayonnaise. Add low fat cheese slices and ham to one piece of toast.
  5. Place the second piece on top.

Yoda Soda

Mix Tropicana Farmstand Tropical Green 100% Fruit and Vegetable Juice with Sparkling Water

Now that you have some delicious recipes to prep, keep your kids engaged at the table with these simple conversation starters:

  • How did you help someone today, and how did someone help you?
  • What do you want to be like when you grow up?
  • What do you like to daydream about?
  • What's your favorite summer memory?