What does a meal look like to you? Mealtimes do not always have to consist of a main dish and individual sides. Try combining a variety of food groups into one dish! By combining foods and flavors, the meal may be more intriguing to children. Use fruit to accompany a meal or even as dessert! Ask your child to help you prepare dinners to keep them interested in making nutritious food choices. Check out this recipe below to try with your family that combines protein, dairy, and vegetables.
Find the printable version of this recipe HERE.
Tips:
- Use Greek yogurt to add more protein.
- Not a huge fan of ham? Substitute with turkey!
- Serve with whole grain crackers or tortilla chips for extra fiber and grains.
Ham and Corn Salad with Buttermilk Ranch Dressing
Ingredients: (8 servings)
Dressing ingredients:
- 1/2 cup buttermilk
- 2 Tbsp. plain yogurt
- 1 tsp. lemon juice
- 2 tsp. dried chives
- 1/2 tsp. Italian seasoning
- 1/2 tsp. garlic powder
- 1/2 tsp. ground black pepper
Salad ingredients:
- 1 1/2 cup whole kernel corn (frozen or canned)
- 15 oz. can low sodium red kidney beans
- 2 tomatoes
- 1 large cucumber
- 1 cup thick cut ham
- Optional: 6 cups lettuce or spinach as a base for the salad
Instructions:
- Wash the tomatoes and cucumber, then chop using safe cutting technique. Set aside.
- Chop the ham into cubes.
- To make the dressing, combine buttermilk, yogurt, lemon juice, chives, Italian seasoning, garlic powder, and pepper. Use a whisk to stir.
- Drain corn and kidney beans, combine in the medium bowl.
- Add the tomatoes and cucumber to the corn and beans.
- Add the ham to the vegetable mixture.
- Drizzle buttermilk ranch dressing over the top of the veggie and ham mixture, fold to combine.
Nutrition Facts:
Serving size: 2 Tbsp.
Calories: 283
Carbohydrates: 45 g
Sugar: 11 g
Total fat: 3 g
Fiber: 9 g
Protein: 22 g
*This recipe is from the Healthy Cooking in the Classroom Program at Family Wellness. Click HERE for more information on how to bring this program to your school or community.
