Issue 20Living Smart
Pack the Perfect Lunch
Garden Turkey Sandwich with Lemon Mayo
300 Calories (per serving)
- 1 tsps grated lemon peel
- 1 tbsps low-fat mayonnaise
- 2 slices whole-grain bread
- 1 cups loosely packed baby
- spinach leaves
- 2 ounces turkey breast, sliced
- 1 small tomato, sliced
- Stir grated lemon peel with mayonnaise; spread on both slices bread.
- On 1 slice bread, alternately layer spinach leaves, turkey, and tomato, starting and ending with spinach. Top with second bread slice.
- 2 cups quick cooking oats
- 1 cup all purpose flour
- 3/4 cup packed brown sugar
- 3/4 cup raisins
- 1/2 cup wheat germ
- 1/2 tsp salt
- 1/2 tsp cinnamon
- 1/2 cup walnuts, chopped
- 1/2 cup vegetable oil
- 1/2 cup honey
- 1 egg
- 2 tsps vanilla extract
- Preheat oven to 350°. Line a 9×13 inch baking pan with parchment paper, spray with vegetable oil.
- In a large bowl, stir together oats, flour, brown sugar, raisins, wheat germ, salt, cinnamon, and walnuts. In a smaller bowl, thoroughly blend oil, honey, egg, and vanilla; pour into the flour mixture, and mix by hand until the liquid is evenly distributed. Press evenly into the prepared baking pan.
- Bake 25 to 30 minutes in the preheated oven, or until the edges are golden. Cool completely in pan before turning out onto a cutting board and cutting into bars.
25 Calories (per serving)
- 1 jalapeño, seeded, finely chopped
- 1/3 cups fresh cilantro leaves, chopped
- 1/4 cup finely chopped Vidalia onion
- 1/2 tsp salt
- 2 ripe avocados
- 1 plum tomato
- Plain tortilla chips
- In mortar, combine jalapeño, cilantro, onion, and salt; with pestle, grind until mixture becomes juicy and thick (onion can still be slightly chunky).
- Cut each avocado lengthwise in half around seed. Twist halves in opposite directions to separate. Slip spoon between pit and fruit and work pit out. With spoon, scoop fruit from peel onto cutting board.
- Cut tomato crosswise in half. Squeeze halves to remove seeds and juice. Coarsely chop tomato.
- If mortar is large enough, add avocado and chopped tomato to onion mixture in mortar. (If mortar is small, combine avocado, tomato, and onion mixture in bowl.) Mash slightly with pestle or spoon until mixture is blended but still somewhat chunky.
- Guacamole is best when served as soon as it’s made. If not serving right away, press plastic wrap directly onto surface of guacamole to prevent discoloration and refrigerate up to 1 hour. Serve with chips.
380 Calories (per serving)
- 1 lb. ground turkey
- 2 slices low-fat bread, chopped
- 2 tbsps grated onion
- 1 large egg white
- 1 1/2 tsps ground cumin
- 1 1/4 tsps salt
- 5 whole-wheat pitas, 6-inch
- 1/2 large cucumber, peeled and
- cut into 3/4-inch pieces
- 1 container nonfat plain
- yogurt, 8-ounce
- 2 tbsps chopped fresh cilantro
- 4 cups sliced romaine lettuce
- Preheat oven to 425°. Spray 15 1/2-inch by 10 1/2-inch jelly-roll pan with nonstick cooking spray.
- In large bowl, mix ground turkey, bread, onion, egg white, cumin, 3/4 teaspoon salt, and 3 tablespoons water.
- Shape turkey mixture into 25 meatballs. Place meatballs in pan and bake 12 to 15 minutes until cooked through.
- Cut about 1 inch from top of each pita. Wrap pitas in foil. After meatballs have baked 5 minutes, warm pitas in oven until meatballs are done.
- Meanwhile, mix cucumber, yogurt, cilantro or mint, and 1/2 teaspoon salt.
- To serve, fill pitas with lettuce and meatballs; top with cucumber sauce.
Romano-Cheese Flatbread Crisps
35 Calories (per serving)
- 2 1/4 cups flour
- 1 1/2 tsps baking powder
- 1 tsps salt
- 1 tsps ground black pepper
- 1 tbsps olive oil
- 1/2 cup grated Romano cheese
- In medium bowl, stir flour, baking powder, salt, and pepper. Add 3/4 cup water; stir until dough comes together in a ball. With hands, knead dough in bowl until smooth, about 2 minutes. (Or, in food processor with knife blade attached, combine flour, baking powder, salt, and pepper; pulse processor on and off to blend ingredients. With processor running, through feed tube, add 3/4 cup water; continue to process about 30 seconds or until dough forms a smooth ball.) Divide dough in half; cover half of dough with plastic wrap and set aside.
- Preheat oven to 350°. With floured rolling pin, roll half of dough into a paper-thin rectangle, about 20 by 12 inches. (Don’t worry if edges are irregular.) With pizza wheel or sharp knife, cut dough lengthwise in half to form two 20- by 6-inch rectangles. Cut rectangles crosswise into 2- by 6-inch strips.
- Place strips on 2 ungreased large cookie sheets; let rest 10 minutes. Brush strips lightly with olive oil; sprinkle with half of grated cheese.
- Place cookie sheets on 2 oven racks. Bake strips 15 to 18 minutes until lightly browned, rotating cookie sheets between upper and lower racks halfway through baking time. Immediately remove flatbread crisps to wire racks to cool. Repeat with remaining dough. Store in tightly covered container, use within 2 weeks.
- 1/4 cup vegetable oil
- 1/4 cup white sugar
- 1/2 cup unpopped popcorn kernels
- Heat the vegetable oil in a large pot over medium heat. Once hot, stir in the sugar and popcorn. Cover, and shake the pot constantly to keep the sugar from burning. Once the popping has slowed to once every 2 to 3 seconds, remove the pot from the heat and continue to shake for a few minutes until the popping has stopped. Put kettle corn into an airtight container.