Sep 14, 2015 9:00 AM

Author: Office of Public Affairs


3 lunch alternatives for kids

Move over PB&J. Here are some quick and easy lunchbox makeovers that the kids are sure to love.

Tuna Apple Sandwich

Tired of boring tuna sandwiches? Add some crunch and a little zing with chunks of green apple.

Ingredients

5-ounce can of tuna, packed in water

1 green apple, peeled and cut into small cubes

1 tablespoon light mayonnaise

6 slices whole-wheat bread

Preparation

  1. In a small bowl, mix tuna, apple and mayonnaise.
  2. Spread mixture onto bread (makes three sandwiches).

Nutrition

Per serving (makes three): 250 calories; 4.5 g fat; 20 mg cholesterol; 530 mg sodium; 33 g carbohydrates; 6 g fiber; 20 g protein.

Source: eatright.org  

Quesadilla Surprise

Parents, one bite of this quesadilla, and you might pack your lunch, too. It’s sweet, creamy and a crowd-pleaser. 

Ingredients

2 large peaches, peeled and thinly sliced

1 tablespoon fresh chives, chopped

1 teaspoon brown sugar

3 ounces Brie cheese, thinly sliced

4 whole-wheat tortillas

Cooking spray 

Preparation

  1. In a bowl, combine peaches, chives and sugar.
  2. Heat a large skillet over medium-high heat.
  3. Arrange one-fourth of the cheese and one-fourth of the peach mixture over half of each tortilla; fold tortillas in half.
  4. Coat pan with cooking spray.
  5. Place two quesadillas in pan, and cook until tortillas are lightly browned and crisp, about two minutes per side.
  6. Remove from pan, and repeat with remaining quesadillas.
  7. Cut each quesadilla into wedges.
  8. Cool, then store in plastic wrap.

Nutrition

Per serving (makes 4 servings): 235 calories; 6 g fat; 8 g protein; 38 g carbohydrates; 1 g fiber; 21 mg cholesterol; 474 mg sodium.

Source: myrecipes.com

Scrumptious Skewers

Kids will love these fun-to-eat kebabs, and you will, too, knowing they contain protein, fruit and dairy. Add variety by trying different fruits and cheeses.

Ingredients

½ ounce cubed roasted turkey (buy it unsliced)

½ ounce cubed cheddar cheese

¼ cup grapes

6 d­ried apricots 

Preparation

1. Thread ingredients (alternating between items) onto two wooden skewers.

Nutrition

Per serving (makes one serving): 218 calories; 5 g fat; 20 mg cholesterol; 37 g carbohydrates; 7 g protein; 5 g fiber; 247 mg sodium; 714 mg potassium.

Source: eatingwell.com

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