Recipes for Kids With Cystic Fibrosis
What Should My Child With Cystic Fibrosis Eat?
Kids with cystic fibrosis (CF) should eat a well-balanced diet, just like everyone else. But a cystic fibrosis diet should contain more high-calorie, high-fat, high-salt meals, plus vitamins and mineral supplements if needed. The meals below will give kids extra calories to help meet their increased nutritional needs.
What About Supplements?
Your health care provider will let you know if your child also needs to take supplements. Enzyme replacement therapy (PERT) is one type of supplement used by many kids with cystic fibrosis. It helps kids’ bodies absorb the nutrients in the food they eat. Not all kids with CF need to take enzymes, but those that do should take them with every meal and snack they eat.
Note: The nutritional facts for each recipe may vary depending on the ingredient brands you use. Here are some helpful tips on reading food labels.
Snacks & Sides
Baked Beans
This protein-packed side dish is perfect for a holiday barbecue.
Prep time: 2 hours, 20 minutes (including cook time) | Serves 5 | Serving size: ¾ cup
Ingredients:
- 1/4 cup onion, chopped fine
- 1/2 cup green pepper, chopped fine
- 1/3 cup brown sugar
- 1/4 cup ketchup
- 1/2 tsp. dry mustard powder
- 1/4 tsp Worcestershire sauce
- 6 slices cooked bacon, cut into 1-inch pieces
- 16-ounce can of pork and beans
Preparation:
- In a 1-1/2-quart baking dish, combine all ingredients. Do not drain beans.
- Bake uncovered at 325ºF (162ºC) for 2 hours.
Nutritional analysis (per serving):
- 378 calories
- 22 g fat
- 10 g protein
- 896 mg sodium
- 69 mg calcium
Broccoli Salad
This recipe is a wonderful way to add vegetables to your plate and tastes even better the next day! You can easily cut this recipe in half.
Prep time: 25 minutes (not including chilling time) | Serves 6 | Serving size: ¾ cup
Ingredients:
- 3 cups of broccoli, cut into bite-sized pieces
- 2/3 cup raisins
- 1/4 cup red onion, chopped
- 1/2 cup walnuts
- 15 slices cooked bacon, crumbled
- 2 tablespoons sugar
- 3 tablespoons cider vinegar
- 1 cup mayonnaise
Preparation:
- In a large bowl, mix broccoli, raisins, red onions, walnuts, and bacon.
- In a separate bowl, blend sugar, vinegar, and mayonnaise.
- Pour mayonnaise mixture over broccoli and toss to coat.
- Refrigerate for at least 2 hours.
Nutritional analysis (per serving):
- 524 calories
- 46 g fat
- 11 g protein
- 670 mg sodium
- 42 mg calcium
Sausage Meatballs
This is a great appetizer or snack.
Prep time: 30 minutes | Serves 12 | Serving size: 3 sausage meatballs
Ingredients:
- 1 pound pork sausage, raw
- 3/4 cup all-purpose baking mix
- 2 cups grated cheddar cheese
- 1/2 cup onion, chopped finely
Preparation:
- Preheat oven to 375ºF (190ºC).
- Combine all ingredients in a large bowl and mix well.
- Form mixture into 1-inch balls.
- Place on cookie sheet and bake for 15 to 20 minutes or until cooked through. Center temperature of the sausage balls must be at least 165ºF (73ºC).
Nutritional analysis (per serving)
- 234 calories
- 11 g protein
- 18 g fat
- 485 mg sodium
- 168 mg calcium
Coleslaw
You'll never want coleslaw any other way after trying this recipe. This dish is wonderful for a party or picnic, and the leftovers taste even better the following day. Store the leftovers in the refrigerator and serve chilled.
Prep time: 1 hour 15 minutes (including chilling time) | Serves 8 | Serving size: ¾ cup
Ingredients:
- 12 slices cooked bacon, crumbled
- 4-1/2 cups shredded cabbage
- 3/4 cup coleslaw dressing
- 1/3 cup blue cheese
- 1 tomato, diced
Preparation:
- Combine bacon, cabbage, coleslaw dressing, blue cheese, and tomato in a large bowl.
- Mix well.
- Refrigerate for approximately 1 hour and serve chilled.
Nutritional analysis (per serving):
- 187 calories
- 14 g fat
- 7 g protein
- 540 mg sodium
- 51 mg calcium
Macaroni and Cheese
This classic is now packed with more calories and fat. The creamy cheese flavor is sure to win over even the pickiest eater.
Prep time: 20 minutes | Serves 3 | Serving size: 1 cup
Ingredients:
- 6 cup water
- 1 package (7.25-ounce) macaroni and cheese dinner
- 1/4 cup butter
- 1/4 cup heavy whipping cream
- 2 tablespoons skim milk powder
- 1/2 cup cheddar cheese, shredded
Preparation:
- Boil the water in a medium pan
- Stir in the macaroni. Boil for 7 to 10 minutes, stirring occasionally.
- Drain the macaroni and return it to the pan.
- Add butter, whipping cream, skim milk powder, cheese, and cheese sauce mix (from the macaroni and cheese dinner package).
- Reduce heat to low and mix well until the cheese has melted.
Nutritional analysis (per serving):
- 563 calories
- 16 g protein
- 32 g fat
- 870 mg sodium
- 305 mg calcium
Options:
For extra flavor, add one or more of the following:
- 1 cup broccoli, steamed
- 2 hot dogs, boiled and thinly sliced
- 1 large tomato, diced
- 6 slices of bacon, cooked and chopped
Mashed Potatoes
This easy side dish tastes great when served with turkey, chicken, or beef.
Prep time: 5 minutes | Serves 2 | Serving size: 1/2 cup
Ingredients:
- 2/3 cup water
- 2/3 cup heavy cream
- 1/4 teaspoon salt
- 2 tablespoons butter
- 2/3 cup mashed potato flakes
- 3 tablespoons sour cream
Preparation:
- Combine water, heavy cream, salt, and butter in a microwave-safe bowl.
- Microwave on high setting for approximately 2 minutes. (All microwaves vary, and heating times may need to be adjusted.)
- Remove from microwave.
- Stir in potato flakes to moisten.
- Add sour cream and mix well.
Nutritional analysis (per serving):
- 477 calories
- 2 g protein
- 42 g fat
- 460 mg sodium
- 33 mg calcium
Options:
Add cheese or gravy to this recipe for even more calories.
Sweet Potato Casserole
This delicious sweet potato recipe is a great side dish to serve during the holidays. Freeze the leftovers into individual servings.
Prep time: 1 hour | Serves 10 | Serving size: 3/4 cup
Ingredients:
Sweet potato mixture ingredients:
- 1 can (29 ounces) yams, mashed
- 1 egg, beaten
- 1/3 cup butter, melted
- 1/3 cup brown sugar
Topping ingredients:
- 1/3 cup brown sugar
- 1/3 cup butter, melted
- 1 cup cornflakes, crumbled
- 1/2 cup shredded coconut
- 1/3 cup pecans, chopped
Preparation:
- Mix together yams, eggs, butter, and brown sugar to make the sweet potato mixture.
- Bake sweet potato mixture for 15 minutes at 350ºF (176ºC).
- While the sweet potato mixture is baking, mix together the topping ingredients.
- Once sweet potato mixture is finished baking, put topping on top of sweet potato mixture.
- Bake for another 30 minutes.
Nutritional analysis (per serving):
- 298 calories
- 17 g fat
- 2 g protein
- 36 g carbohydrate
- 3 g fiber
- 53 mg cholesterol
- 61 mg sodium
- 35 mg calcium
- 1.1 mg iron
Scalloped Potatoes
This recipe is a high-calorie, calcium-dense twist on a tasty favorite.
Prep time: 30 minutes | Serves 5 | Serving size: 2/3 cup
Ingredients:
- 1 box (4.9 ounces) scalloped potato mix
- 1-2/3 cup (13.3 ounces) boiling water
- 1 cup heavy cream
- 3 tablespoons butter
- 1 cup cheddar cheese
Preparation:
- Heat oven to 450ºF (232ºC).
- In an ungreased 1-1/2-quart casserole dish, combine potatoes and sauce mix, water, heavy cream, butter, and cheese.
- Bake uncovered for about 20 minutes or until the top is light golden brown and potatoes are tender.
- Remove from oven. Sauce will thicken as it stands.
Nutritional analysis (per serving):
- 428 calories
- 9 g protein
- 33 g fat
- 700 mg sodium
- 215 mg calcium
Classic Peanut Butter & Jelly Sandwich
This sandwich is quick, easy, and classic comfort food. (Soynut butter is a peanut-free and tree nut-free alternative for those with allergies.)
Prep time: 3 minutes | Serves 1 | Serving Size: 1 sandwich
Ingredients:
- Peanut butter
- Jelly
- 2 slices of bread
Preparation
- Place the bread on a flat surface.
- Spread one tablespoon of peanut butter on each of the slices of bread.
- Spread one tablespoon of jelly on one slice of bread.
- Place the peanut butter covered slice on the slice with the jelly.
Nutritional analysis (per serving):
- 400 calories
- 18 g fat
- 3.4 g saturated fat
- 0 g trans fat
- 46 g carbohydrates
- 15 g sugar
- 12 g protein
Trail Mix
This high-energy snack will stay fresh in the refrigerator for up to 1 month.
Prep time: 10 minutes | Serves 10 | Serving size: 1/2 cup
Ingredients:
- 3/4 cup cashews
- 1 cup walnuts
- 1 cup raisins
- 3/4 cup peanuts
- 3/4 cup shredded coconut
- 3/4 cup chocolate chips
Preparation:
- Mix all ingredients in a large bowl.
- Store in an airtight container and refrigerate.
Nutritional analysis (per serving):
- 355 calories
- 7 g protein
- 23 g fat
- 52 mg sodium
- 35 mg calcium
Variations and suggestions:
Try this recipe with other kinds of nuts or dried fruits. Be creative!
Drinks
Mighty Milk
Give your milk a boost by adding extra calories. This creamy milk tastes great by itself, with flavored syrup, and in recipes that call for milk.
Prep time: 1 minute | Serves 1 | Serving size: 1 cup
Ingredients:
- 1/2 cup whole milk
- 1/2 cup heavy cream
Preparation:
- Pour whole milk and heavy cream in a cup.
- Stir with spoon until blended.
Nutritional analysis (per serving):
- 475 calories
- 44 g fat
- 4 g protein
- 103 mg sodium
- 150 mg calcium
Milkshake
This creamy high-calorie milkshake is packed with calcium to help make bones strong.
Prep time: 10 minutes | Serves 1 | Serving size: 1-1/2 cups
Ingredients:
- 1 instant breakfast packet, any flavor
- 3/4 cup whole milk
- 1/4 cup heavy whipping cream
- 1/2 cup ice cream, any flavor
Preparation:
Mix all ingredients in a blender until smooth.
Nutritional analysis (per serving):
- 616 calories
- 17 g protein
- 34.5 g fat
- 286 mg sodium
- 645 mg calcium
Options:
- Make different flavors using a variety of instant breakfast flavors (chocolate, vanilla, strawberry) and ice cream flavors.
- Add strawberries or other fruit.
Strawberry Banana Smoothie
Smoothies are a great way to add extra calories and protein to your diet.
Prep time: 10 minutes | Serves 2 | Serving size: 12 ounces
Ingredients:
- 1/2 cup whole milk
- 1/2 cup heavy whipping cream
- 1 banana
- 1-1/4 cups strawberries (fresh or frozen)
- 3/4 cup lemon sherbet
- 2 tablespoons dry skim milk powder
Preparation:
- Combine all ingredients in a blender.
- Blend until smooth.
Nutritional analysis (per serving):
- 432 calories
- 8 g protein
- 26 g fat
- 250 mg calcium
- 115 mg sodium
Options:
Swap bananas and strawberries for other favorite fruits.
Breakfast
Bacon and Cheddar Cheese Quiche
This dish can be eaten for any meal of the day. And it freezes well!
Prep time: 1 hour | Serves 6 |Serving size: 1/6 of pie
Ingredients:
- 9" pie crust
- 12 eggs
- 1/2 cup heavy cream
- 1 cup cheddar cheese, grated
- 8 ounces broiled/pan-fried bacon, chopped
Preparation:
- Preheat oven to 425ºF (218ºC).
- Whisk eggs and cream in a medium mixing bowl until well blended.
- Stir cheese into egg mixture.
- Sprinkle bacon over pie crust.
- Pour egg mixture over bacon.
- Bake for 15 minutes, then reduce heat to 325º F (162ºC) and bake for approximately 35 minutes longer. Quiche is finished cooking when a knife inserted in the middle comes out clean.
- Let the quiche cool for a few minutes before cutting.
Nutritional analysis (per serving):
- 577 calories
- 23 g protein
- 48 g fat
- 723 mg sodium
- 209 mg calcium
Options:
- Use a variety of different cheeses.
- Try adding vegetables, like onions or spinach.
PB and J French Toast
This twist on the traditional breakfast favorite is easy to make and a great way to start the day. (Soynut butter is a peanut-free and tree nut-free alternative for those with allergies.)
Prep time: 20 minutes | Serves 2 |Serving size: 1 sandwich
Ingredients:
- 4 slices whole-wheat bread
- 1/4 cup peanut butter
- 2 tablespoons jelly
- 2 eggs
- 1/4 cup heavy cream
- 3 tablespoons butter
Preparation:
- Spread peanut butter on two slices of bread and jelly on the other two slices.
- Put one slice of each together to form sandwiches.
- In a mixing bowl, lightly beat eggs and cream together.
- Melt butter in large skillet over medium heat.
- Dip sandwiches in egg mixture, coating well.
- Place in skillet and brown both sides. Serve immediately.
Nutritional analysis (per serving):
- 692 calories
- 22 g protein
- 51 g fat
- 500 mg sodium
- 126 mg calcium
Powerful Oatmeal
This warm, hearty breakfast comes together in minutes.
Prep time: 5 minutes | Serves 1 |Serving size: ¾ cup
Ingredients:
- 1/2 cup quick oats
- 1/2 cup heavy whipping cream
- 1/2 cup water
Preparation:
- Combine oats, heavy whipping cream, and water in a microwave-safe bowl.
- Microwave on high for 2 minutes.
- Remove from microwave and mix well.
Nutritional analysis (per serving):
- 714 calories
- 16 g protein
- 49 g fat
- 47 mg sodium
- 120 mg calcium
Variations and suggestions:
Consider adding raisins, nuts, honey, maple syrup, and/or brown sugar for additional flavor and calories.
Tex-Max Sausage and Scrambled Eggs
This breakfast is packed with calories and protein to provide a significant amount of energy.
Prep time: 15 minutes | Serves 1 |Serving size: 1-1/2 cups
Ingredients:
- 2 large eggs
- 1 tablespoon heavy whipping cream
- 2 small, cooked sausage links, thinly sliced
- 1/2 flour tortilla, cut into 1" squares
- 1/4 cup cheddar cheese, grated
- 2 tablespoons chopped vegetables (onions and green or red peppers)
- 2 teaspoons butter
- cayenne pepper (optional)
Preparation:
- In a medium bowl, beat eggs and heavy whipping cream with a wire whisk until well blended.
- Add cooked sausage, tortillas, cheese, and chopped vegetables to the egg mixture and stir until blended.
- In a nonstick skillet, melt butter over medium-high heat.
- Add egg mixture to skillet.
- As the eggs begin to set, stir the eggs slightly so that the uncooked portion flows to the bottom.
- Cook until the eggs are no longer runny, about 3 to 5 minutes.
- Garnish with cayenne pepper to taste.
Nutritional analysis (per serving):
- 591 calories
- 29 g protein
- 43 g fat
- 825 mg sodium
- 297 mg calcium
Variations and suggestions:
Serve with toast and lots of butter.
Lunch/Dinner
Alfredo Pesto Pasta
Pasta is a crowd-pleaser. This high-calorie recipe is nutritious and delicious at any time of day.
Prep time: 30 minutes | Serves 2 | Serving size 1-1/2 cups
Ingredients:
- 1/4 cup fresh basil leaves
- 1/3 cup walnuts
- 2 cloves garlic
- 3 tablespoons olive oil
- 1/2 cup Parmesan cheese
- 1/2 cup heavy whipping cream
- 8 ounces fettucine, cooked
Preparation:
- Finely chop basil, walnuts, and garlic in food processor.
- Gradually add olive oil while machine is running and process until smooth.
- Mix in 1/4 cup of the cheese.
- Transfer the pesto into a small jar. (Pesto can be prepared 3 days in advance. Pour enough olive oil over sauce to cover. Cover and refrigerate.)
- Bring cream to slight boil in medium saucepan. Be careful not to burn the cream.
- Once cream begins to boil, whisk in pesto. Season sauce with remaining ¼ cup cheese in large bowl.
- Toss to coat pasta evenly and serve.
Nutritional analysis (per serving):
- 1,048 calories
- 29 g protein
- 64 g fat
- 414 mg sodium
- 371 mg calcium
Variations and suggestions:
Consider adding chicken or shrimp to this dish to increase protein intake.
Bacon Cheeseburger
This is a quick and easy high-calorie meal for your next barbecue.
Prep time: 25 minutes | Serves 1 | Serving size: 1 hamburger
Ingredients:
- 3 ounces ground beef
- 2 ounces ground sausage
- 1 tablespoon onion, chopped finely
- 2 slices (2 ounces) cheddar cheese
- 2 slices cooked bacon
- 1 hamburger bun
Preparation:
- Prepare grill or grill pan over stove.
- Combine beef, sausage, and onion and mix gently in a bowl.
- Form one patty about 1 inch thick. Make sure to wash hands thoroughly before and after handling raw meat!
- Grill patty about 5 inches from coals, about 6 minutes per side, until cooked throughout. You can use a meat thermometer to check that the internal temperature is at least 165°F (75°C).
- Place cheddar cheese on patty and continue to cook for about 30 seconds before removing from the grill.
- Put bacon on top of the burger.
- Place the bacon cheeseburger into a hamburger bun.
Nutritional analysis (per serving):
- 1,092 calories
- 88 g fat
- 49 g protein
- 1,615 mg sodium
- 491 mg calcium
Variations and suggestions:
Serve with coleslaw and baked beans. Be sure to add your favorite condiments, such as mayonnaise, ketchup, mustard, or barbecue sauce, to provide additional taste and calories.
Bacon Mushroom Chicken
This creamy chicken dish has a wonderful taste of bacon and garlic.
Prep time: 1 hour | Serves 2 | Serving size: 1 chicken breast
Ingredients:
- 2 4-ounce chicken breasts
- 3 tablespoons butter, melted
- 1 clove garlic, minced
- 4 thick slices of bacon
- 1/2 cup mushrooms, sliced
- 1/3 cup heavy cream
- 1/4 cup cheddar cheese
Preparation:
- Preheat oven to 350ºF (176ºC).
- Pour melted butter and minced garlic in a 9"x13" baking dish.
- Add chicken and coat gently in butter-garlic mixture.
- Place two slices of bacon on top of each piece of chicken.
- Put mushrooms on top of the chicken and bacon.
- Bake in preheated oven for 35 minutes or until chicken is no longer pink in the middle (has reached an internal temperature of 165ºF/75ºC) .
- Remove baking dish from the oven and put cheddar cheese on top of the chicken.
- Return baking dish to the oven and cook for an additional 5 minutes to melt the cheese.
- Remove chicken and place on a platter. Pour juices from baking dish into small saucepan and whisk together with cream over low heat until thickened.
- Pour sauce over chicken and serve warm.
Nutritional analysis (per serving):
- 824 calories
- 72 g fat
- 30 g protein
- 813 mg sodium
- 153 mg calcium
Variations and suggestions:
Serve with a creamy pasta dish or scalloped potatoes.
Baked Creamy Chicken
This creamy chicken dish is a quick and easy meal to make on busy weeknights.
Prep time: 1 hour | Serves 4 | Serving size: 1 chicken breast
Ingredients:
- 4 6-ounce boneless, skinless chicken breasts
- 4 1-ounce slices Swiss cheese
- 1/2 can of condensed cream of chicken soup
- 2 tablespoons chicken broth
- 1/2 cup stuffing mix
- 1/4 cup butter, melted
Preparation:
- Preheat the oven to 350ºF (176ºC).
- Arrange chicken in a lightly greased baking dish.
- Top each piece of chicken with cheese slices.
- In a separate bowl, combine soup and chicken broth. Mix well. (Freeze the remainder of the soup for later use.)
- Pour the soup mixture over the chicken.
- In a separate bowl, mix stuffing crumbs and butter together. Put bread crumbs on top of chicken.
- Bake for 30-40 minutes. Be sure that chicken is no longer pink inside.
Nutritional analysis (per serving):
- 539 calories
- 51 g protein
- 25 g fat
- 953 mg sodium
- 279 mg calcium
Variations and suggestions:
Serve with your favorite rice or pasta dish.
Beef Stroganoff
This meal is easy to make. Add extra sour cream for even more calories.
Prep time: 25 minutes | Serves 3 | Serving size: 1-3/4 cup
Ingredients:
- 2-2/3 cups water
- 2 tablespoons flour
- 8 ounces beef tips
- 3 tablespoons butter
- 1 cup mushrooms, sliced
- 1 package ramen noodles, beef flavor
- 1/3 cup sour cream
Preparation:
- Mix 1/3 cup water and flour and set aside.
- Cook meat and mushrooms in a small saucepan with 1 tablespoon butter until meat is no longer pink.
- Add 1/3 cup water and beef seasoning packet (from the ramen noodles) to the saucepan and simmer for 2 minutes.
- In a separate saucepan, cook noodles according to package directions. Drain noodles well. Add 2 tablespoons butter to noodles and set aside.
- Pour flour-water mixture into saucepan with beef mixture. This will thicken very quickly!
- Add sour cream and stir until mixture is smooth. If too runny, add more flour-water mixture and if too thick, add more sour cream.
- Serve noodles with stroganoff mixture over the top.
Nutritional analysis (per serving):
- 504 calories
- 18 g protein
- 37 g fat
- 588 mg sodium
- 40 mg calcium
Variations and suggestions:
If you don't have beef tips, use hamburger meat. You also can use canned mushrooms if you don't have fresh mushrooms available.
Creamy Chicken Fettuccine
This high-calorie, high-protein meal is quick and easy to make.
Prep time: 25 minutes | Serves 3 | Serving size: 2-1/2 to 3 cups
Ingredients:
- 1 tablespoon butter
- 1/2 teaspoon garlic, minced
- 1 (10.75 ounces) can broccoli cheese soup
- 1/2 cup heavy whipping cream
- 1/2 cup whole milk
Preparation:
- In a hot skillet, melt butter and sauté garlic for 2 minutes over medium-low heat. Stir constantly to avoid burning the garlic.
- Stir in soup, heavy whipping cream, whole milk, and Parmesan cheese.
- Heat sauce mixture until it boils.
- Add cooked chicken to sauce mixture.Reduce heat to low and cover.
- Cook on low heat for 5 minutes, stirring often.
- Toss with fettuccine and steamed broccoli.
Nutritional analysis (per serving):
- 730 calories
- 50 g protein
- 30 g fat
- 203 mg calcium
- 1,096 mg sodium
Enchilada Casserole
This delicious meal is loaded with calories, protein, and sodium.
Prep time: 40 minutes | Serves 3 | Serving size: 2 cups
Ingredients:
- vegetable oil or nonstick cooking spray
- 1 can (10.75-ounce) cream of mushroom soup
- 1 can (15-ounce) enchilada sauce
- 2 cups cooked chicken breast, diced
- 1 cup cheddar cheese, grated
- 2 cups tortilla chips, crushed
Preparation:
- Preheat oven to 375ºF (190ºC). Grease a 1.5-quart casserole dish with cooking spray or small amount of vegetable oil.
- Place all ingredients in a large bowl and mix well.
- Pour the mixture into casserole dish.
- Bake for 25 minutes.
Nutritional analysis (per serving):
- 790 calories
- 67 g protein
- 38 g fat
- 3,440 mg sodium
- 457 mg calcium
Variations and suggestions:
Serve with rice and sour cream.
Italian Burgers
Kick up the wow-factor with this burger. Its extras will help kids with cystic fibrosis get the calories and nutrition they need.
Prep time: 25 minutes | Serves 2 | Serving size: 1 burger patty with bun
Ingredients:
- 6 ounces ground beef, 70% lean
- 4 ounces sweet Italian sausage, casing removed
- 2 tablespoons finely chopped onion
- 1/2 teaspoon Italian herb seasoning
- 4 1-ounce slices whole-milk mozzarella cheese
- 1 tablespoon olive oil
- 2 hamburger buns
- 1/4 cup warm pizza sauce, store-bought or already prepared
Preparation:
- Prepare grill.
- Combine first four ingredients in a bowl. Form into two patties about an inch thick.
- Grill patties about 5 inches from coals, about 6 minutes per side, until cooked through.
- Top each burger with 2 slices of mozzarella about 30 seconds before removing burgers from the grill.
- Brush olive oil on the inside of each hamburger bun and lightly toast on grill until golden.
- Put 1/8 cup of warm pizza sauce on each hamburger bun, then place a burger on the bun.
Nutritional analysis (per serving):
- 662 calories
- 32 g protein
- 47 g fat
- 790 mg sodium
- 403 mg calcium
Shepherd’s Pie
This dish is packed with calories and can be served as a meal or with vegetables.
Prep time: 45 minutes | Serves 2 | Serving size: 1-1/4 cups
Ingredients:
- 1 teaspoon olive oil
- 2 cloves of garlic, minced
- 1/3 cup sliced mushrooms
- 1/3 cup onion, diced
- 8 ounces ground beef
- 1 tablespoon flour
- 1/2 cup beef gravy
- 1 carrot, shredded
- 2 teaspoons Worcestershire sauce
- 1/4 teaspoon marjoram
- 1 cup high-calorie mashed potatoes, prepared
Preparation:
- Preheat oven to 350ºF (176ºC).
- Heat skillet and add 1 teaspoon oil. Add mushrooms, garlic, and onions and sauté until tender, about 7 minutes.
- Transfer mixture to bowl.
- Cook beef until brown in skillet over medium heat, approximately 8 minutes.
- Add flour and stir for 2 minutes.
- Add sauteed vegetable mixture, gravy, carrot, Worcestershire, and marjoram.
- Simmer for 4 minutes, stirring occasionally.
- Spoon beef mixture into a small baking dish or two oven-safe bowls.
- Spoon mashed potatoes over top of beef mixture.
- Bake until heated through and golden brown, approximately 25 minutes.
- Let stand for 5 minutes before serving.
Nutritional analysis (per serving):
- 922 calories
- 34 g protein
- 72 g fat
- 931 mg sodium
- 111 mg calcium
Southern-Style Beef Pie
Serve this alone or add vegetables on the side. This high-calorie meal tastes even better the next day.
Prep time: 1 hour 15 minutes | Serves 6 | Serving size: 1-1/4 cups
Ingredients:
- 2 tablespoons vegetable oil
- 1/2 cup onion, chopped
- 1 clove of garlic, minced
- 1/4 teaspoon ground cumin
- 1 tablespoon chili powder
- 1 tablespoon unsweetened cocoa
- 1/4 teaspoon ground cinnamon
- 1 pound ground beef
- 16-ounce can red kidney beans, drained
- 14-1/2-ounce can diced tomatoes, drained
- 2 cups cheddar cheese, shredded
- 8-1/2-ounce box cornbread mix
- 1/3 cup heavy cream
- 1 egg
- 1/4 cup sour cream
- 8-1/2-ounce can creamed corn
Preparation:
- Preheat oven to 350°F (176°C) .
- In medium skillet, sauté onion and garlic in vegetable oil over medium heat. Cook approximately 10 minutes until tender, but not brown.
- Add cumin, chili powder, cocoa, and cinnamon to skillet.
- Add ground beef and cook at medium high heat. Cook meat until browned.
- Add red kidney beans and tomatoes to meat mixture and remove from heat.
- Spoon beef mixture into a greased 2-quart casserole dish.
- Spread shredded cheddar cheese on top of meat.
- In a separate bowl, combine cornbread mix, milk, egg, sour cream, and creamed corn.
- Pour cornbread batter over top of meat and cheese. Spread batter evenly.
- Bake for 40 minutes or until top of cornbread is golden brown.
Nutritional analysis (per serving):
- 750 calories
- 33 g protein
- 46 g fat
- 1,162 mg sodium
- 370 mg calcium
Variations and suggestions:
You can cut this recipe in half and make cornbread muffins with the leftover batter.
Yummy Chicken
This “yummy” dish will keep them coming back for seconds!
Prep time: 45 minutes | Serves 4 | Serving size: 1 chicken breast
Ingredients:
- 4 6-ounce boneless, skinless chicken breasts
- 1 egg, beaten
- 1/2 cup seasoned breadcrumbs
- 1/4 cup vegetable oil
- 6 ounces grated mozzarella cheese
- 1-1/2 cups heavy cream
- 1 teaspoon parsley flakes
- 2/3 cup grated parmesan cheese
Preparation:
- Preheat oven to 350ºF (176ºC).
- Dip chicken in egg. Then dip chicken in the seasoned breadcrumbs and coat evenly.
- Heat oil in a skillet over medium high heat and brown chicken until it is no longer pink in the middle.
- Place chicken in a casserole dish and top each piece with 1-1/2 oz. of mozzarella cheese.
- Mix together heavy cream, parmesan cheese, and parsley flakes; pour over the chicken.
- Bake for 25 minutes.
Nutritional analysis (per serving):
- 722 calories
- 61 g protein
- 46 g fat
- 794 mg sodium
- 620 mg calcium
Variations and suggestions:
Serve this with your favorite pasta dish. Don't forget to add some veggies to your meal!
Desserts
Cheesecake Squares
You can make this yummy dessert now and freeze the leftovers to eat later.
Prep time: 50 minutes | Serves 15 | Serving Size: 3-1/2-inch x 2-1/2-inch square
Ingredients:
Bottom layer ingredients:
- 1 egg
- 1 box pudding-style yellow cake mix
- 1 stick (8 tablespoons) butter, melted
Middle layer ingredients:
- 12 ounces cream cheese, at room temperature
- 5-1/2 cups confectioner's sugar
- 1 tablespoon vanilla extract
- 4 eggs
Topping ingredients:
- 1/4 cup confectioner's sugar
Preparation:
- Preheat oven to 350ºF (176ºC).
- Mix together all the ingredients listed to make the bottom layer and spread in a greased 9x13-inch pan.
- Use hand mixer to whip together the remaining ingredients to make the middle layer. Whip until fluffy and spread over cake mixture.
- Bake for 35 minutes.
- Cool and sprinkle with confectioner's sugar.
Nutritional analysis (per serving):
- 464 calories
- 5 g protein
- 16 g fat
- 410 mg sodium
- 76 mg calcium
Dirt Pudding
Tastier than a mud pie and packed with calcium and calories, this fun snack is an easy-to-make treat.
Prep time: 15 minutes | Serves 4 | Serving size: ½ cup
Ingredients:
- 1 cup whole milk
- 1 cup heavy cream
- 4.5-ounce package of instant vanilla pudding
- 3/4 cup dry milk powder
- 8 Oreo cookies, crushed
- 4 gummy worms
Preparation:
- Stir together milk and heavy cream.
- With wire whisk, beat pudding mix and dry milk powder into milk and cream mixture for 2 minutes.
- Stir in crushed Oreo cookies.
- Immediately pour pudding into 4 6-ounce clear cups.
- Put pudding into the refrigerator. Pudding will be soft-set and ready to eat within 5 minutes.
- Serve with a gummy worm on top.
Nutritional analysis (per serving):
- 549 calories
- 11 g protein
- 27 g fat
- 358 mg calcium
- 433 mg sodium