12-9
Features-Lunch
Draft 3
6/1/12
What’s for lunch?
Not PB&J! These fresh spins on kid-friendly favorites will power your child through full
afternoons in the classroom.
By Amie Valpone
Club Sandwich Wraps
Crisp bacon, lean chicken breast, creamy cheese and avocado, and bright veggies make a
satisfying filling for a lighter, wrapped-up version of a club sandwich. If you only need to
make one or two wraps at a time, save leftovers to pack later in the week.
Active time: 10 minutes
Total time: 10 minutes
6 slices bacon
6 whole grain 7-inch tortillas
1 ripe avocado, peeled, pitted and mashed
1 cooked chicken breast (about 6 ounces) sliced into 6 pieces
6 romaine lettuce leaves
1 large tomato, thinly sliced
6 slices American cheese
1. Heat a medium-sized skillet over medium heat. Cook bacon until crispy, about 5 to 7
minutes. Transfer to a plate and set aside.
2. Spread an equal amount of avocado over the entire surface of each tortilla. Place a slice of
bacon, a slice of chicken, a lettuce leaf, tomato slices, and slice of cheese on each tortilla and
roll up. Wrap each stuffed tortilla with wax paper and secure with two large toothpicks.
Slice wraps in half on a diagonal and tuck into lunchboxes. (If using a reusable sandwich
wrap, tightly wrap the whole stuffed tortilla, seam-side down, to help it stay together.)
Makes 6 wraps
Per wrap: calories 312, fat 15 g, protein 19 g, carbohydrates 26 g, dietary fiber 5 g
Pack it with: Sweet potato chips
Fresh Mozzarella-Pesto Sandwiches
Yellow bell peppers, red cherry tomatoes, and bright green pesto add pops of fun and a
touch of sweetness to fresh mozzarella on whole grain toast. Bibb lettuce’s soft, buttery
texture complements the crunchy fresh veggies, but any lettuce will work.
Active time: 10 minutes
Total time: 10 minutes
4 slices whole grain bread
2 tablespoons prepared pesto
4 ounces fresh mozzarella cheese, cut into 1/3-inch slices
6 cherry tomatoes, halved
4 Bibb lettuce leaves
1 large yellow bell pepper, seeded and thinly sliced
1. Toast bread for 2 minutes or until golden brown (even once cooled, it’ll stay crunchy
through lunchtime).
2. Spread pesto onto each slice of toast. Top two slices each with half of the mozzarella,
cherry tomatoes, lettuce, and bell pepper. Put the other two pieces of toast on top.
3. Cut each sandwich into quarters, or use a cookie cutter to cut the sandwich into your
child’s favorite shape. Wrap in wax paper or a reusable sandwich bag.
Makes 2 sandwiches
Per sandwich: calories 536, fat 24 g, protein 24 g, carbohydrates 59 g, dietary fiber 3 g
Pack it with: Orange wedges and whole grain pretzels.
Cherry Chicken Salad Pitas with Jicama Sticks and Sunflower Seed Dip
Cherries, honey, and Greek yogurt give classic chicken salad a naturally sweet, kidapproved touch. Serve alongside an easy-to-make sunflower seed dipping sauce and sliced
jicama (a refreshing root vegetable that resembles a turnip) for a fun, finger-food lunch.
Active time: 20 minutes
Total time: 40 minutes
2 stalks celery, chopped
1 large carrot, peeled and chopped
½ teaspoon sea salt
¼ teaspoon black pepper
2 boneless, skinless chicken breasts (about 12 ounces)
1/3 cup plain Greek yogurt
1 teaspoon spicy brown mustard
1 teaspoon honey
¼ teaspoon ground cinnamon
1/3 cup dried cherries, coarsely chopped
2 tablespoons finely chopped cilantro
2 tablespoons sunflower seeds
4 large whole grain pitas
2 packed cups mixed salad greens
1. In a medium saucepan, add the celery, carrot, sea salt, and pepper with enough cold
water to cover. Bring to a boil, then reduce to a simmer. Add chicken, cover, and simmer for
20 minutes or until chicken is no longer pink inside. Drain the chicken and vegetables and
place chicken on a plate to cool. Use two forks or your fingers to shred the cooled chicken.
(Discard the vegetables, or save them to make a baby food puree; transfer the broth to a
sealed container and refrigerate or freeze to use for soup.)
2. In a medium bowl, add the chicken, yogurt, mustard, honey, cinnamon, dried cherries,
cilantro, and sunflower seeds. Mix well to combine.
3. Slice 2 inches off the top of each pita to open the pocket. Fill each pita with mixed salad
greens and chicken salad. Wrap each pita in wax paper or a reusable sandwich wrap.
Makes 4 sandwiches
Per sandwich: calories 370, fat 6 g, protein 30 g, carbohydrates 51 g, dietary fiber 7 g
Jicama Sticks and Sunflower Seed Dip
1/3 cup sunflower seed butter
2 teaspoons warm water
½ teaspoon ground cinnamon
1 teaspoon finely chopped fresh basil
¼ teaspoon sea salt
1 jicama, peeled and cut into matchsticks
1. In a small bowl, combine sunflower seed butter with the water, cinnamon, fresh basil,
and sea salt and mix well to combine.
2. Pack dip in reusable containers with sliced jicama.
Serves 4
Per serving: calories 253, fat 12 g, protein 7 g, carbohydrates 33 g, dietary fiber 15 g
Pack it with: A strawberry-sugar sandwich cookie. Spread two sugar cookies with
strawberry jam and press together to make a sandwich.
Crispy Flax Chicken Fingers with Pea Puree
Whole grain cereal, flaxseeds, basil, and Parmesan cheese make for a surprising, fiber-rich
spin on the usual chicken fingers, while a pea puree dipping sauce adds extra color and
nutrition. Make chicken fingers the night before and serve cold in your child’s lunchbox.
Active time: 50 minutes
Total time: 50 minutes
1 cup your favorite whole grain cereal, finely crushed
2 tablespoons grated Parmesan cheese
2 tablespoons finely chopped fresh basil
1/2 teaspoon sea salt
1 pound chicken tenders, or chicken breasts cut into 1-inch strips
1 cup 1 percent milk
1. Preheat oven to 400. Spray a baking sheet with nonstick cooking spray.
2. Combine cereal, Parmesan cheese, basil, and sea salt in a shallow bowl and mix well.
4. Pour milk into a separate shallow bowl. Dip chicken tenders in milk, then coat with
cereal mixture. Arrange chicken tenders in a single layer on prepared baking sheet.
5. Bake chicken for 20 minutes or until no longer pink inside, rotating the baking sheet
halfway through. Allow to cool completely before packing in a reusable container with pea
puree (in a separate container, to keep the chicken fingers from getting soggy).
Pea Puree
2 cups fresh or frozen peas
4 fresh basil leaves
Steam peas until soft, about 7-8 minutes. Transfer cooked peas and fresh basil to a food
processor with ¼ cup steaming liquid and blend until smooth.
Serves 4
Per serving: calories 244, fat 4 g, protein 34 g, carbohydrates 18 g, dietary fiber 4 g
Pack it with: An apple and 8 ounces of 1 percent milk
Fiesta Taco Salad
Instead of Taco Night, why not a taco lunchtime salad? Layer corn, chickpeas, ground
turkey, and cherry tomatoes onto freshly baked corn tortillas for a surprising midday meal
eaters of all ages will like. You can easily double this recipe and save half to keep on hand
for a quick weeknight dinner.
Active time: 20 minutes
Total time: 20 minutes
1 cup fresh or frozen corn (from about 2 large ears)
2 corn tortillas, each cut into 6 wedges
1 pound ground turkey (93 percent lean)
¾ teaspoon chili powder
½ teaspoon cumin
½ teaspoon sea salt
2 heads Romaine lettuce, finely chopped
1 16-ounce can chickpeas, drained and rinsed
10 cherry tomatoes, halved
½ cup Greek plain yogurt
¼ cup finely chopped fresh cilantro
Juice of 1 lime
1 cup jarred salsa
1. Preheat oven to 350. Prepare a baking sheet with nonstick cooking spray.
2. Fill a large bowl with ice water and set aside. Bring a large pot of water to a boil. Add
corn kernels and cook until bright yellow, about 10 seconds. Drain and transfer to the ice
bath to cool for 30 seconds; drain again and set aside.
3. Place tortilla wedges in a single layer on prepared baking sheet and bake until crisp,
about 10 minutes. Set aside to cool.
4. In a large skillet over medium heat, cook turkey until no longer pink, about 5 minutes.
Add the chili powder, cumin, and sea salt and mix well, then transfer the mixture to a
serving bowl. Allow to cool completely before tossing with the lettuce, chickpeas, cherry
tomatoes, and corn.
5. In a small bowl, combine the yogurt, cilantro, and lime juice.
6. Divide the mixed salad into individual reusable containers and top with the tortilla
wedges. Place the yogurt mixture and salsa in separate containers for your child to mix
with the salad at lunchtime.
Serves 4
Per serving: calories 378, fat 10 g, protein 33 g, carbohydrates 42 g, dietary fiber 8 g
Pack it with: Whole grain crackers and mashed avocado or guacamole
Amie Valpone is a Manhattan-based holistic health coach, culinary nutritionist, personal
chef, and food writer; find her at thehealthyapple.com.