Batch cooking for kids is a practical way to fill your fridge and freezer with healthy, kid-friendly meals that save time on busy weeknights. By spending a few hours on the weekend preparing components and full dishes, you can mix and match meals all week long. These recipes focus on simple, mild flavors and flexible ingredients that most children will eat.
Ingredients
- 2 cups (370 g) long-grain brown rice
- 4 cups (960 ml) low-sodium chicken or vegetable broth
- 2 tbsp (30 ml) olive oil
- 2 lbs (900 g) ground turkey (93% lean)
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 3 cloves garlic, minced
- 2 cups (300 g) frozen mixed vegetables (peas, carrots, corn)
- 1 can (15 oz / 425 g) tomato sauce
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 tbsp (15 ml) chili powder
- 1 tsp ground cumin
- 1 tsp salt, divided
- 1/2 tsp black pepper
- 12 small whole-wheat tortillas (6-inch / 15 cm)
- 1 cup (120 g) shredded cheddar cheese
- 1 cup (240 g) plain Greek yogurt (for serving)
- 1 cup (240 ml) salsa (for serving)
Instructions
- Preheat the oven to 375°F (190°C).
- In a medium saucepan, combine the brown rice and broth. Bring to a boil over high heat, then reduce to low, cover, and simmer for 45 minutes, or until the liquid is absorbed and the rice is tender. Fluff with a fork and set aside.
- While the rice cooks, heat the olive oil in a large skillet over medium heat. Add the ground turkey and cook, breaking it up with a spoon, until no longer pink, about 8 minutes. The turkey should reach a safe minimum internal temperature of 165°F (74°C) as measured with a food thermometer.
- Add the onion and garlic to the skillet and cook until softened, about 5 minutes. Stir in the frozen vegetables, tomato sauce, black beans, chili powder, cumin, 1/2 teaspoon of the salt, and the black pepper. Simmer for 10 minutes to blend flavors. Remove from heat.
- When the rice is done, season it with the remaining 1/2 teaspoon salt.
- To assemble the burritos: Lay a tortilla on a flat surface. Spoon about 1/2 cup (120 g) of the turkey mixture down the center, then top with 1/4 cup (45 g) of the cooked rice and 1 tablespoon (7 g) of shredded cheese. Fold in the sides and roll tightly. Repeat with the remaining tortillas and filling.
- If you plan to freeze some burritos, wrap each individually in aluminum foil or plastic wrap, then place in a freezer-safe bag. Refrigerate the rest.
- To serve immediately, place the burritos on a baking sheet and bake for 10 minutes, or until heated through and the cheese is melted. Alternatively, microwave on high for 1–2 minutes.
Tips
- Substitute ground beef or chicken for turkey; if using ground beef, cook to 160°F (71°C).
- Use white rice instead of brown; reduce simmering time to 15 minutes.
- For a milder flavor, skip the chili powder or use just 1/2 teaspoon.
- Let burritos cool completely before freezing to prevent ice crystals.
Serving Suggestions
Serve the burritos with a side of Greek yogurt and salsa for dipping. Add a simple fruit salad or raw veggie sticks with hummus to round out the meal. For a fun twist, cut the burritos into pinwheels for little hands.
Variations
Swap the black beans for pinto or kidney beans. Add corn kernels for extra sweetness. For a cheesy version, mix 1 cup (120 g) of shredded cheese into the rice before assembling. To make it vegetarian, replace the turkey with an extra can of beans and 1 cup (150 g) of cooked quinoa.
Storage and Reheating
Refrigerate cooked burritos in an airtight container for up to 4 days. For freezing, wrap individually and store for up to 3 months. To reheat from frozen, unwrap and microwave on high for 3–4 minutes, or bake at 375°F (190°C) for 20–25 minutes. Always reheat leftovers to an internal temperature of 165°F (74°C).
Frequently Asked Questions
Can I use raw rice in the burritos? No, cook the rice first. Raw rice won’t soften properly inside the burrito and will remain crunchy.
How long do these burritos last in the fridge? They stay fresh for up to 4 days when stored in an airtight container. After that, the tortillas may become soggy.
Can I make these ahead and freeze them? Yes, they freeze beautifully. Wrap each burrito tightly in foil or plastic wrap, then place in a freezer bag. They keep for up to 3 months.
Why is my burrito soggy? Sogginess often comes from overfilling or using too much sauce. Make sure the filling is not too wet, and let it cool slightly before rolling.
Can I use corn tortillas? Yes, but they are more prone to cracking. Warm them briefly in a dry skillet before assembling to make them pliable.
What if my child doesn’t like beans? You can omit the beans and add extra ground meat or a cup of cooked quinoa for protein.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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