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healthy lunch ideas for kids
Nov 07, 2016 OHIOHEALTH
No Tradesies Today: 4 Healthy Lunch Recipes Your Kids Will Love

We round up healthy lunch ideas for kids — that they’ll actually want to eat!

Creamy Chicken Salad

Low-fat Greek yogurt replaces some of the mayo for a healthier take on chicken salad. Throw into a pita for an easy-to-eat sandwich for the kids.

Ingredients:

2 pounds skinless, boneless chicken breast halves
1/2 cup light mayonnaise
1/2 cup plain fat-free Greek yogurt
1 tablespoon fresh lemon juice
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon honey
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/3 cup chopped celery
1/3 cup sweetened dried cranberries
7 tablespoons (about 2 ounces) coarsely chopped smoked almonds
6 cups mixed salad greens

Directions:

1. Fill a Dutch oven two-thirds full of water; bring to a boil.

2. Wrap each chicken breast half completely and tightly in heavy-duty plastic wrap. Add the chicken to boiling water. Cover and simmer for 20 minutes or until a thermometer registers 165 F. Remove from pan, and let stand for 5 minutes. Unwrap chicken and shred; refrigerate for 30 minutes or until cold.

3. Combine mayonnaise and the next 7 ingredients (through black pepper) in a large bowl, stirring with a whisk until combined. Add chicken, celery, cranberries and almonds; toss well to coat. Cover and refrigerate for 1 hour. Serve over salad greens.

Nutrition Facts Per Serving:

Serves: 6. Calories: 339. Fat: 13.6 grams. Saturated fat: 1.9 gram. Protein: 39.5 grams. Carbohydrates: 14.6 grams. Fiber: 2.8 grams. Cholesterol: 95 milligrams. Sodium: 525 milligrams.

Source: Cooking Light

Waffle Turkey-and-Cheese Sami

Bring brunch to the school cafeteria with this sandwich! This cross between breakfast and lunch is a great way to provide kids whole grains, dairy and protein for a full day ahead.

Ingredients:

2 tablespoons canola mayonnaise
1 tablespoon maple syrup
1 1/2 teaspoons Dijon mustard
8 (1.6-ounce) frozen whole-wheat waffles, toasted
4 (1/2-ounce) slices Swiss cheese
4 green leaf lettuce leaves
8 ounces lower-sodium organic deli roast turkey slices

Directions:

1. Combine first 3 ingredients in a small bowl.

2. Spread mayonnaise mixture evenly over 1 side of each waffle.

3. Layer 1 cheese slice, 1 lettuce leaf, and 2 ounces turkey on each of 4 waffles; top with remaining 4 waffles.

Nutrition Facts Per Serving:

Serves: 4. Calories: 363. Fat: 16 grams. Saturated fat: 3.8 grams. Protein: 21.3 grams. Carbohydrates: 33.2 grams. Fiber: 3.3 grams. Cholesterol: 36 milligrams. Sodium: 889 milligrams.

Source: Cooking Light

Turkey and Swiss Pinwheels

These pinwheels are perfect for throwing into a packed lunch. Add a skewer of veggies or fruit for a nice side snack.

Ingredients:

Dilly Dijon Spread:
3 tablespoons canola mayonnaise
1 teaspoon Dijon mustard
1 teaspoon minced fresh dill
1 teaspoon grated lemon rind
1/2 teaspoon fresh lemon juice
1/4 teaspoon freshly ground black pepper

Wrap:

1 whole-grain flatbread (such as Flatout)
1 ounce sliced lower-sodium oven-roasted turkey
1/3 ounce thinly sliced Swiss cheese (about 2 slices, such as Sargento)
1/4 cup baby spinach leaves
Red bell pepper slices (optional)
Carrot sticks (optional)

Directions:

1. To prepare the dilly Dijon spread, combine first 6 ingredients in a bowl, stirring with a whisk. To prepare the pinwheels, spread half of Dijon spread over flatbread. Top with turkey, cheese and spinach.

2. Starting with the short edge, roll up topped flatbread, jelly-roll style. Cut crosswise into 4 (1-inch) pinwheels. Serve with red bell pepper slices and carrot sticks, if desired.

Nutrition Facts Per Serving:

Serves: 1. Calories: 267. Fat: 14.4 grams. Saturated fat: 3.8 grams. Protein: 20 grams. Carbohydrates: 20 grams. Fiber: 8 grams. Cholesterol: 35 milligrams. Sodium: 723 milligrams.

Source: Cooking Light

Chicken Quesadilla

Quesadillas don’t have to be piping hot to be a tasty treat. Use whole-wheat tortillas for a healthier option.

Ingredients:

1/2 cup shredded cooked skinless chicken
1/2 cup grated cheddar
1/4 teaspoon cumin
1 teaspoon finely chopped pickled jalapeño, optional
2 7-inch whole-wheat tortillas
1/4 cup salsa

Directions:

1. In a small bowl, combine chicken, cheese, cumin — and jalapeño, if desired.

2. Warm a medium skillet over medium heat. Spread chicken mixture over 1 tortilla and top with the other, pressing down with a spatula.

3. Cook until golden brown and crispy, about 4 minutes. Carefully flip and cook 3 to 4 minutes longer. Let cool completely before packing to keep it from getting soggy.

4. Cut into six wedges; send along with a small container of salsa.

Nutrition Facts Per Serving:

Serves: 1. Calories: 601. Fat: 27 grams. Saturated fat: 15 grams. Protein: 45 grams. Carbohydrates: 49 grams. Fiber: 9 grams. Cholesterol: 119 milligrams. Sodium: 1052 milligrams.

Source: Cooking Light

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