Lunch Box Turkey Sushi
Makes 1 serving
1 spinach flour tortilla
2-3 tablespoons low-fat ranch or Russian dressing
3-4 slices turkey breast from the deli
1/2 cup leftover Chinese take-out or freshly cooked rice
A handful of pea shoots, bean sprouts, fresh spinach or other green
2 red bell pepper strips, 1/4-inch wide
2 slices deli-cut cheddar or provolone cheese, cut into 1/2-inch strips
1.Heat a flour tortilla for 15 to 20 seconds on high in the microwave oven.
2. Spread out the tortilla on a work surface. Coat it evenly with dressing. Cover
with slices of turkey, then pile some rice onto one side of the turkey. Arrange the
pea shoots or other vegetables and cheese on top in a line.
3. Wrap and roll the sandwich up around the pile to make it resemble a sushi roll.
Cut the sandwich wrap into 2-inch-long pieces. Arrange in Tupperware or
aluminum foil and pack in a school lunch.
- From Cooking Rocks! Rachael Ray 30-Minute Meals for Kids
(Lake Isle Press 2004)
Per serving: 442 calories, 27 grams protein, 46 grams carbohydrates,
5 grams sugar, 15 grams fat, 69 milligrams cholesterol, 1,375 milligrams sodium,
2 grams dietary fiber
Couscous With Carrots and Raisins
Makes about 6 servings
2 tablespoons extra-virgin olive oil or unsalted butter
1/4 teaspoon cinnamon
Pinch ground ginger
3 medium carrots, peeled and sliced into thin coins
1 tablespoon finely grated lemon zest (optional)
2/3 cup golden or dark raisins or chopped apricots
1 teaspoon kosher salt
3 cups water or chicken broth
1-1/2 cups regular or whole-wheat couscous
1. Heat the olive oil in a medium saucepan over medium heat. Toast the
cinnamon and ginger in the oil until it is fragrant, about 1 minute. Add the carrots,
lemon zest, raisins, salt and water or broth and bring to a boil over high heat.
2.Stir in the couscous; remove from heat, cover, and set aside until the liquid is
absorbed and the couscous is plump and tender, about 10 minutes. Fluff the
couscous with a fork. Cool and refrigerate. Pack in a thermal lunch box.
- From How to Boil Water (Food Network Kitchens 2006)
Per serving (with water): 318 calories, 9 grams protein, 63 grams carbohydrates,
12 grams sugar, 6 grams fat, no cholesterol, 345 milligrams sodium, 9 grams
dietary fiber