We are thrilled to have another guest post from a Junior Chef, Laura from Vermont.
– 3-4 garden fresh tomatoes – med/large
– 3 Roma or plum tomatoes
– 1 medium/large red onion
– 1 pepper – can be orange, red, green (green or orange add color)
– 1 bunch of cilantro (use to taste)
– 1 freshly squeezed lemon or add to taste
Chop tomatoes, onion, pepper and cilantro into small chunks. Mix garden ingredients in a large bowl. Add lemon juice. Mix all and chill.
– Can use corn tortillas or flour tortillas depending on dietary restrictions
– 4-6 grilled chicken breasts – boneless and skinless – cut in strips*
– 1-2 avocados
– 2 cups cooked/prepared black beans
– 2 cups shredded cheese combo of cheddar (Cabot Vermont sharp preferred), Jack and Mozzarella.
– 2-4 cups shredded lettuce (iceberg or romaine)
*Can substitute chicken with grilled tofu for a vegetarian option. Or just have bean and cheese!
Lay strips of chicken (pre-grilled) on the bottom of a no-stick baking pan, add a few spoons of black beans, a bit of cheese and warm in the oven until cheese melts well – at 350 degrees for 15-20 minutes. Remove from oven and scoop chicken, bean and cheese mix onto tortilla on plates. Roll/fold tortilla over filling and top with lettuce and salsa. Serve with a few slices of avocado and kiwi on the side.
Laura's recipe would definitely fit the bill for the new guidelines on healthy school lunches.
Laura is 10 years old and a fifth-grade student from Vermont. “I came up with this recipe because I wanted to create something from our garden that I could get my hands into,” Laura explains. Her recipe for “Laura's Backyard Garden Tortillas” was developed because her family has had a kid-friendly garden since the children were small. It was the best place to grab some fresh vegetables — and the kids loved walking through, picking beans, peas, and cucumbers to eat right off the plant! About two years ago Laura's family decided to plant a salsa garden because it was fairly easy to grow the vegetables we needed for salsa in Vermont– and the kids were into it. Laura took a cooking class at a local grocer and she loved mixing the vegetables together. She also loves making the homemade corn chips. A kitchen favorite was born. “I like cutting up the vegetables, all except the onions, which make me cry!” she exclaims. Laura has made her garden salsa for a few years now and has coupled it with chicken and black bean tortillas for a well-rounded dinner or lunch. She decided to add fruit on the side, preferably kiwi — but apples or any kind of berries will do. Laura says her meal is a quick and easy dish that will appeal to all tastebuds! A final encouragement from Laura: “It's a healthy meal and it's fun to make!”
Want to learn how “Food Feelings” affect your health and how to eat for optimal energy and well-being? Please check out this FREE Make Nutrition Fun Course on teachable!