Calcium Rich Kids Chicken Recipe: Healthy Nuggets, Macaroni and Cheese Served with a Banana Milkshake

The most effective way to prevent osteoporosis is to exercise and eat a high calcium diet during childhood. Sometimes it's hard to find easy, quick meals that are high in calcium and popular among the kids. This complete meal for macaroni and cheese, chicken nuggets and a banana milkshake is delicious, high in calcium and the kids love it!

Chicken Nuggets Recipe:

  • 1 pound of boneless skinless chicken breasts cut into 1 inch pieces
  • ½ cup reduced calorie Italian salad dressing
  • 4 cups of crushed Total or Bran Flakes cereal
  • Cooking spray
  1. Preheat oven to 425 degrees.
  2. Spray baking dish with cooking spray.
  3. Place salad dressing in a dipping bowl and dip chicken into Italian dressing.
  4. Roll chicken in cereal and coat very well.
  5. Place chicken in the baking dish and bake for approximately 12 minutes.
  6. Serve chicken nuggets with a dipping sauce such as barbecue or sweet and sour.

Macaroni and Cheese:

  • 1 ¼ cup cooked macaroni
  • 1 cup low fat shredded Cheddar cheese
  • ½ cup shredded Colby jack cheese
  • 1 egg (egg substitute can be used in place of a regular egg)
  • 2/3 cup skim milk (skim milk has the most calcium per serving when compared to whole milk and 2% milk)
  • 1 tablespoon of minced or grated onion
  • Pepper to taste
  • Cooking spray
  1. Preheat oven to 350 degrees.
  2. Spray baking dish with cooking spray.
  3. Place the cooked macaroni into the baking dish.
  4. Sprinkle the cheddar cheese and Colby jack cheese onto the cooked macaroni.
  5. Combine the egg, skim milk and onion in a bowl.
  6. Pour mixture over the shredded cheese in the baking dish.
  7. Cook for approximately 35 minutes or until macaroni and cheese is slightly brown and bubbly.

Banana Milkshake:

  • 2 teaspoons of dry milk powder (dry milk powder will increase protein and calcium in the shake without changing the flavor)
  • 1 banana
  • 1 cup skim milk
  • ¼ cup of vanilla extract
  • ½ cup ice
Blend all ingredients together in a blender. Pour into a tall glass and serve with a straw or spoon. Banana can also be replaced with fresh fruit such as strawberries, raspberries or pineapple.

Calcium Tips:

- Dry milk powder can be added to eggs, gravy, milkshakes, stews, soups, yogurt, chocolate milk and a variety of other dishes to help increase calcium intake.
Non fat yogurt is one of the most calcium rich foods currently available. It has 490 mg of calcium in each cup of yogurt.
- Children birth to age 3 requires 400 - 800 mg of calcium.
- Children ages 4 - 10 require 800 mg of calcium.
- Children ages 11 - adults require 800 - 1200 mg of calcium.
- Calcium is essential for strong bones. The recommended daily dosage for calcium varies according to age. Children under 10 should not take a calcium supplement without a physician’s order.

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