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School lunches for a week.

Meet the challenge of back-to-school lunches with this student-tested and approved week-long plan. The featured foods can be packed the night before to travel in containers designed to keep foods at safe temperatures. (* If making these dishes ahead, refrigerate up to a day.) On page 164, we survey colorful, practical lunch containers now available; a small collection of them brings flexibility to lunch menus.

Monday. Begin the week with bean dip and guacamole to scoop onto pocket bread or crunchy vegetables. Bring cold milk in a small insulated bottle. Tuck in jelly candy.

Cool Bean Dip

3/4 cup canned pinto

beans

2 tablespoons regular-strength

chicken broth 1/2 to 1 teaspoon chili

powder 1/4 cup drained canned

corn kernels

Rinse, drain, and mash beans with broth and chili powder to taste. Stir in corn. Seal in a 1-cup plastic container.(*) Serves 1.

Per serving: 183 cal. (8.4 percent from fat); 11 g protein; 1.7 g fat (0.2 g sat.); 33 g carbo.; 552 mg sodium; 0 mg chol.

Crunchy Guacamole

Children on our taste panel who liked avocado and apple liked them together, despite some pretaste doubts.

1 small (about 5 oz.) ripe

avocado, peeled and

pitted

1 tablespoon lemon juice 1/2 cup chopped tart green

apple

Salt and pepper

Mash avocado with lemon juice; stir in apple and add salt and pepper to taste. Seal in a 1-cup plastic container.(*) Serves 1.

Per serving: 214 cal. (67 percent from fat); 2.3 g protein; 16 g fat (2.6 g sat.); 20 g carbo.; 14 mg sodium; 0 mg chol.

Pocket Bread Chips or Vegetable Dippers

Cut each pocket bread round into 6 wedges. Lay in a single layer in a pan that is just big enough to hold all the pieces. Bake in a 350 [degrees] oven until crisp and toasted, about 10 minutes. Let cool. Pack each serving airtight in a plastic bag up to a day; freeze to store longer.

For vegetable dippers, cut at least 6 to 8 slices (per person) of rinsed and drained jicama, cucumber, celery, or carrots. Pack each portion airtight in a plastic bag.(*)

Tuesday. Pack this lunch in an insulated lunch box to keep the roll-up ingredients and juice cool. Use the ham to wrap around vegetables, cheese, or breadsticks; or just munch as you like, while sipping juice from a single-serving package.

Ham Rolls with String Cheese. Carrots, Celery. and Breadsticks

3 thin slices (about 2 oz.

total) cooked ham 1 piece (about 1 oz.)

string cheese 4 baby carrots, scrubbed

and ends trimmed 4 pieces celery, each

about 3 inches long,

rinsed and drained 3 or 4 breadsticks, 6 to 8

inches long

Cut ham slices in half. In a shallow 2-cup plastic container, layer ham, cheese, carrots, and celery; put on tight-fitting lid.(*) Seal breadsticks in a plastic bag up to a day ahead. At lunchtime, roll ham around other foods to eat. Serves 1. Per serving 292 cal (24 percent from fat); 23 g protein; 7.8 g fat (1.9 g sat.); 28 g carbo.; 1,250 mg sodium; 49 mg chol.

Wednesday. A brown paper bag, or one made of pretty, bright paper or fabric, works well for this lunch. The dried fruit sandwiches, grapes, and honey for dipping don't need to be chilled. But they will be kept cool by the yogurt shake that leaves home frozen. By noon, the shake is thawed enough to drink, but still frosty.

Dried Fruit and Peanut Butter Sandwiches

8 moist-pack dried apple

slices 8 dried apricot halves 4 teaspoons smooth or

chunk peanut butter

On each of half the apple slices and apricot halves, put 1/2 teaspoon peanut butter. Press a matching fruit piece firmly onto peanut butter. Seal in a 1-cup plastic container.(*) Makes 1 serving. Per serving 263 cal (38 percent from fat); 7.3 g protein; 11 g fat 1.8 g sat.); 39 g carbo.; 128 mg sodium; 0 mg chol.

Frosty Yogurt Shake

1 container (8 oz.) nonfat

strawberry-flavor

yogurt 1 cup cranberry juice

cocktail

Scoop fruit-flavor yogurt into a 1-pint plastic bottle with tight-fitting lid (with pop-up straw, if desired); add cranberry juice cocktail. Seal shut with lid. Freeze at least 4 hours or up to 1 month.

Wrap bottle in paper napkin (to absorb moisture that forms as shake thaws) and pack in lunch. Serve within 4 to 5 hours, when thawed but still cold; shake to mix, then drink. Makes 1 serving. Per serving: 244 cal. (1.1 percent from fat); 9 g protein; 0.3 g fat 0 g sat.); 53 g carbo.; 135 mg sodium; 4 mg chol.

Other shake combinations. Guava-papaya-flavor nonfat yogurt with orange juice; peach-flavor nonfat yogurt with apple juice.

Thursday. Be sure to include a plastic fork so you can mix and eat the big salad. To keep salad cool, set the container on a small frozen coolant pouch in your lunch box, or use an insulated lunch box. Buy milk at school, or bring in an insulated bottle.

Chef's Salad

1 cup rinsed, crisped

bite-size pieces iceberg

or romaine lettuce 3 or 4 thin cucumber

slices 3 or 4 cherry tomatoes,

rinsed, drained, and

stemmed 3 or 4 sugar snap peas,

ends and strings

removed, rinsed and

drained (optional)

About 1 ounce Swiss

cheese, cut into thin

sticks

About 1 1/2 ounces sliced

cooked turkey (or turkey

sandwich slices),

slivered

About 2 tablespoons

prepared salad

dressing (choose a

favorite)

Snack croutons (recipe

follows)

In a 2-cup plastic container with a tight-fitting lid, layer lettuce, cucumber, tomatoes, snap peas, cheese, and turkey; put on lid.(*)

Put dressing in another, smaller plastic container with tight-fitting lid.(*) Seal croutons in a small plastic bag. To eat, pour dressing over salad. Munch croutons with salad. Serves 1. Per serving without croutons: 319 cal. (56 percent from fat); 22 g protein; 20 g fat (7.2 g sat.); 13 g carbo.; 324 mg sodium; 66 mg chol.

Snack croutons. Cut 1 slender, small (about 1/4-lb.) baguette or crusty roll into 1/2-inch-thick rounds. In a plastic bag, mix 2 tablespoons olive or salad oil, 1/2 teaspoon garlic salt, and 1 teaspoon each dried basil leaves and dried oregano leaves. Add bread slices; shake to coat evenly with seasonings.

Arrange slices in a single layer in a 10- by 15-inch pan. Bake in a 350 [degrees] oven until tops are golden, 10 minutes; turn slices over and bake until golden on top, 5 to 6 minutes more. Let cool; wrap airtight and store up to 1 week. Freeze croutons to store longer. Serves 4. Per serving. 145 cal. (47 percent from fat); 2.7 g protein; 7.6 g fat (1.1 g sat.); 16 g carbo.; 305 mg sodium; 0.9 mg chol.

Friday. The last day of the week deserves something special, like pizza on a crusty roll that's good cold. You can make one-serving portions in a toaster oven.

At home, cut orange into wedges and pack them snugly in a small plastic bag, or pack the whole fruit and peel it when ready to eat. Crisp chocolate wafers are good with the fruit.

Kid's Choice--French Bread Pizza

1 crusty roll, about 6

inches long 3 tablespoons prepared

pizza sauce

About 1/2 cup shredded

mozzarella cheese

About V4 cup thinly

sliced pepperoni 6 thin slices yellow or red

bell pepper

Cut roll in half horizontally. Set in an 8- to 10-inch-wide pan. Bake in 400 [degrees] oven until toasted, about 6 minutes. Spread cut sides with pizza sauce, then top with mozzarella cheese, pepperoni, and bell pepper.

Bake until cheese melts enough for toppings to stick securely to the cheese. Let cool. Package airtight in a plastic bag or foil.(*) Makes serving. Per serving: 484 cal. (45 percent from fat); 21 g protein; 24 g fat (10 g sat.); 45 g carbo.; 1,326 mg sodium 54 mg chol.
COPYRIGHT 1992 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes
Author:Bateson, Betsy Reynolds
Publication:Sunset
Date:Oct 1, 1992
Words:1326
Previous Article:October menus.
Next Article:Dinner pie: salmon and spinach.
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