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Meal
Makeovers
by Liz Weiss
Just in time
for back to school lunches, here are three fun lunchbox ideas for busy moms
everywhere!
Ham &
Cheese Wraps
(Makes 4 servings)
Ham and cheese sandwiches are many kids’ favorite. To make it a mom
favorite too, we wrapped it in a tortilla to make it easy to hold, and gave it a
nutritious twist that tripled the fiber and halved the saturated fat and sodium.
1/2 cup light cream cheese, softened
4 whole wheat flour tortillas (8 inches each)
1 large carrot, shredded (about 1 cup)
1/2 cup preshredded reduced-fat Cheddar cheese
4 ounces thinly sliced lean deli ham
Optional Dipping Sauces: honey mustard or barbecue sauce
Spread the cream cheese evenly over each of the
tortillas. Layer each tortilla with carrots, cheese, and ham. Roll up tightly
and slice in half. Serve with your choice of dipping sauces.
Nutrition Information (per sandwich):
250 calories; 9g fat (5g saturated);
690mg sodium; 34g carbohydrates; 4g fiber; 16g protein; 170% vitamin A
Salmon Salad in a Pita
(Makes 3 servings)
If your children love tuna sandwiches, try our
revamped version, made with canned salmon instead. Salmon, rich in
healthy-omega 3 fats, is a great addition to your lunchbox repertoire.
1 can (6 ounces) boneless, skinless pink
salmon, drained and flaked
1/2 medium red or green apple, finely diced (about 3/4 cup)
1/4 cup light mayonnaise
3 whole wheat pita breads (4 inches each), sliced at the top to form an open
pocket
6 lettuce leaves, washed and well dried
Combine the salmon, apple, and mayonnaise in a
bowl and mix well. Line each pita pocket with two lettuce leaves. Divide the
filling and scoop into each of the pita pockets, placing in between the
lettuce leaves.
Nutrition Information (per sandwich):
240 calories; 9g fat (0g saturated);
560mg sodium; 24g carbohydrates; 3g fiber; 17g protein; 0.6g omega-3 fat
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