The Ultimate £5 High-Protein Dinner Recipe That Kids Will Love

Finding nutritious meals for our children is crucial, but it can be tricky to strike the right balance between health and taste. Luckily, you don’t need to break the bank to serve up something high in protein that your kids will enjoy. This post features a wallet-friendly, high-protein recipe that kids are sure to devour.

Let's jump into this delicious £5 chicken stir-fry recipe!

A vibrant chicken stir-fry packed with colorful vegetables and protein

Why High-Protein Meals Matter

Protein is essential for your child’s growth and development. It helps build and repair tissues, create enzymes and hormones, and is key in overall health. According to the NHS, children aged between 4-10 should consume about 19-34 grams of protein daily. High-protein meals can keep kids feeling full longer, which can help reduce snacking on unhealthy options.

In addition, protein-rich foods stabilize blood sugar levels, offering a steady stream of energy crucial for children's active lives. Research indicates that protein can improve overall health outcomes in kids, helping with focus and mood.

The Ingredients You’ll Need

In this recipe, we're creating a delightful chicken stir-fry that combines protein and vibrant vegetables. Here’s your ingredient checklist:

• 300g of chicken breast (approximately £3) - a lean protein source packed with around 31 grams of protein per 100g.

• 200g of mixed frozen vegetables (approximately £1) - full of vitamins and minerals, including vitamin C and fiber.

• 2 tablespoons of soy sauce (approximately £0.20) - adds flavor and some protein.

• 1 tablespoon of olive oil (approximately £0.10) - a heart-healthy fat.

• 1 teaspoon of garlic powder (approximately £0.05) - provides flavor and may boost the immune system.

• 1 teaspoon of ginger powder (approximately £0.05) - adds zest and can aid digestion.

• Salt and pepper to taste

  
  

Total cost: approximately £5

Preparing the Chicken

Cut the chicken breast into bite-sized chunks to ensure even cooking and easier eating for your kids.

In a mixing bowl, season the chicken with garlic powder, ginger powder, salt, and pepper. Thoroughly mix to guarantee each piece of chicken is well-coated with the spices.

Cooking the Stir-Fry

1. Heat the Oil: Begin by heating olive oil in a large frying pan or wok over medium-high heat.

   
   

2. Cook the Chicken: Add the seasoned chicken chunks to the pan. Cook for 5-7 minutes, stirring frequently, until the chicken turns golden brown and is fully cooked.

   
   

3. Add the Vegetables: Now, incorporate the mixed frozen vegetables into the pan. Stir well so that vegetables combine nicely with the chicken.

   
   

4. Add the Soy Sauce: Drizzle soy sauce over the mixture. Stir everything together and let it cook for an additional 3-5 minutes until the veggies are heated but still crisp.

   
   

5. Taste and Adjust: Taste your stir-fry before serving. Adjust the seasonings as needed, adding more soy sauce, salt, or pepper to suit your family’s preference.

   
   

Serving Suggestions

You can serve this chicken stir-fry on its own or pair it with rice or noodles for a filling meal. If your kids enjoy crunch, consider topping it with chopped peanuts or sesame seeds for added texture.

Completing the meal with fresh fruit like sliced apples or grapes can also add a refreshing touch and make the plate visually appealing. These fruits provide vitamins and natural sweetness that can balance the savory flavors of the stir-fry.

Tips for Getting Kids Involved

Encouraging kids to take part in cooking can increase their enthusiasm for healthy meals. Here are some easy ways to engage them:

• Let Them Choose: Ask your kids to select their favorite vegetables for the stir-fry, making them feel more involved.

  
  

• Teach Them Skills: Depending on their age, show them how to wash vegetables, measure ingredients accurately, or stir the mixture safely.

  
  

• Make It Fun: Create a lively atmosphere by playing music or having a themed dinner night, making cooking an enjoyable event.

  
  

Nutritional Benefits of the Ingredients

Let’s quickly summarize the nutrients provided by key ingredients in this dish:

Chicken Breast

Chicken breast offers a robust source of lean protein, ideal for muscle development and repair with just around 165 calories per 100g and minimal fat.

Mixed Vegetables

Frozen mixed vegetables are convenient and nutrient-rich. They deliver important vitamins such as vitamin C, vitamin A, and fiber, essential for digestive health.

Soy Sauce

Soy sauce brings flavor to your stir-fry while contributing a small protein boost. Choose low-sodium options where possible to keep sodium levels balanced.

Olive Oil

Olive oil is packed with healthy fats that support heart health and improve the absorption of nutrients from your vegetables, enhancing the overall meal quality.

Making It a Family Tradition

Fostering mealtime traditions can nurture a love for healthy eating in children. Consider incorporating this chicken stir-fry into your weekly menu. You might vary the proteins, experimenting with tofu or shrimp, to maintain excitement.

Encourage kids to voice their opinions on the dish and suggest their favorite variations. This involvement helps them appreciate a diverse diet and builds confidence around food.

Wrapping It Up

Nutritious meals can be simple and enjoyable. With this £5 high-protein chicken stir-fry recipe, you can prepare a meal that pleases both your kids' taste buds and your budget.

By involving them in the cooking process and keeping it fun, you can foster healthy eating habits for their future. Gather your ingredients, get cooking, and enjoy watching your kids relish this tasty dish!

With just a few common ingredients and a bit of creativity, you can serve a meal that fuels their growth and is kind to your finances. Happy cooking!