Kid-Friendly (and Healthy!) Recipes: Part 2

By June 23, 2020 Nutrition

We have been discussing childhood obesity and offering ideas for how parents and caregivers can help in making better dietary choices for their children. Aside from discussing childhood obesity and the threat it presents to society, I feel it’s important to also offer solutions and ideas to help parents. We understand that choosing healthy meals for our families can come with many challenges – from being able to afford healthier food options to finding the time to prepare meals for our families when we have busy work schedules. I’ll continue to share ideas here. Please feel free to offer suggestions in the comments below!

Mac and Cheese Light

(serves 6) cost around $1.20 per serving.

Kosher salt
12 ounces fusilli or other corkscrew pasta
1 tablespoon unsalted butter
1 medium shallot, finely chopped
2 tablespoons all-purpose flour
1 teaspoon mustard powder
1/2 cup skim milk
1/3 cup low-fat sour cream
2/3 cup shredded part-skim mozzarella cheese
2/3 cup shredded low-fat Swiss cheese
3 tablespoons grated parmesan cheese
Freshly ground pepper
1/4 cup chopped fresh parsley, basil and/or chives


1. Bring a pot of salted water to a boil. Add the pasta and cook as the label directs. Reserve 3/4 cup of the cooking water, then drain the pasta.

2. Add the butter to the empty pot and melt over medium-high heat. Add the shallot and cook, stirring, until slightly softened, about 2 minutes. Add the flour and mustard powder and cook, stirring, until the flour begins to toast, about 1 minute. Whisk in the milk and the reserved cooking water; cook, whisking, until thick, about 2 minutes. Reduce the heat to medium. Whisk in the sour cream, mozzarella, Swiss cheese and 1 tablespoon parmesan; continue whisking until melted, about 1 minute.

3. Stir in the pasta, 1/2 teaspoon salt and 1/4 teaspoon pepper; transfer to a 2-quart flameproof baking dish. Preheat the broiler. Combine the remaining 2 tablespoons parmesan, the herbs, and salt and pepper to taste in a small bowl. Sprinkle over the pasta. Broil until golden and bubbly, about 2 minutes.

We believe in making healthy, lifelong changes to your daily eating and exercise patterns. Physician’s Weight Control & Wellness’s programs are different from other weight loss programs in that they are specifically constructed by bariatric specialists to meet each patient’s individual needs based on their body chemistry, lifestyle, and weight loss goals. Our individualized programs focus on providing positive alternatives to unhealthy habits and targeting foods that provide your body with the specific nutrients it needs for optimal energy and fat metabolism. Practical exercise and hydration are also implemented into our overall program.

We encourage you to become a part of our successful weight loss program. We offer 50 years of safety, experience, knowledge, and expertise found nowhere else!

Contact us with any questions about Physician’s Weight Control & Wellness Center and how we can help you in your journey to better health.


Photo by Alaric Sim on Unsplash