just for kids

april 2000

We've been deluged with e-mail requests for sandwich ideas for children, older teens, and adults. Since we're not giving exact recipes, only ideas, you will need to consult your daily meal plan and an exchange list to see what amounts you're allowed to have-for example, your lunch meal plan may call for 3 carbohydrate choices, 1 or 2 protein choices, and 1 fat choice. That would allow you to have a sandwich made with 2 thin slices of bread, 1 or 2 ounces of turkey, chicken, or low fat cheese, some vegetables such as a slice of tomato, some slices of celery or shredded carrot, and a lettuce leaf or two, 1 teaspoon of light mayonnaise, or other fat, plus 1 small serving of fresh fruit. A tablespoon of peanut butter would take away 1 of the protein choices, and the fat choice. Once the sandwich is made, make sure it stays chilled until eating time. We find that an insulated lunch bag works well for keeping the sandwich cold, while leaving room for a small bottle of chilled water or diet soda and a piece of fruit, if separate. To make sure the bag is well chilled, we store it empty in the freezer, returning it there once it's back home again. Here are some suggestions for nifty sandwiches and roll-ups: Fill a 6-inch pita bread with a mixture of chopped, cooked chicken, finely chopped apple, finely chopped celery, with a dab of light mayonnaise. Tightly wrap and chill until ready to serve. Place 1 thin slice turkey breast on a 7-inch fat free flour tortilla. Top with a thin slice of tomato, some shredded lettuce, and a thin slice of low fat sharp cheddar cheese. Drizzle with a bit of fat free ranch salad dressing and roll up tightly, securing with a toothpick, if needed. Cut in two pieces and tightly wrap. Chill until ready to serve. Combine water-packed tuna, chopped celery, and shredded carrots with fat free Italian dressing. Tuck into a 6-inch whole wheat pita bread with thin slices of tomato and a few crisp lettuce leaves. Tightly wrap and chill until ready to serve. Combine an ounce of finely chopped cooked chicken with a little fat free sour cream seasoned to taste with Dijon mustard, some finely minced celery and two pimiento-stuffed olives that have been thinly sliced. Using a rolling pin, slightly flatten a slice of whole wheat or oatmeal bread, Spread the chicken mixture on the bread, roll it up. Slice into 4 pinwheels, securing with toothpicks if needed. Tightly wrap and chill until ready to serve. Mix some water-packed tuna with a bit of light mayonnaise, a spoon of dill pickle relish, a bit of minced cucumber, and 1 hard cooked egg white which has been finely minced. Use as a filling for whole wheat or peasant-style bread. Tightly wrap and chill until ready to serve. Combine 1 ounce finely shredded low fat cheddar cheese and 1 small apple which has been cored and finely chopped with some fat free Ranch dressing. Use as a filling for whole wheat or pumpernickel bread, along with some crisp lettuce leaves or a few alfalfa sprouts. Tightly wrap and chill until ready to serve. Fill a 6-inch whole wheat pita bread with slices of English (seedless) cucumber, chopped tomatoes, chopped scallions, a few leaves of fresh spinach, and a few leaves of fresh mint. Top with an ounce of crumbled low fat feta cheese and sprinkle lightly with balsamic vinegar. Tightly wrap and chill until ready to serve. Combine cubes of cooked chicken or turkey breast with thinly sliced red onion and a pinch of crushed dried oregano. Pile into a 6-inch whole wheat pita bread, tightly wrap, and chill until ready to serve. Fill a small plastic container with a dollop of dill sauce made from plain nonfat yogurt, some shredded cucumber, minced fresh dill, and a teaspoon of lemon juice. When ready to serve, spoon the sauce into the sandwich. Spread low sugar peanut butter on whole wheat bread. Top with thin slices of apple and a few alfalfa sprouts. Top with a second slice of bread and cut into squares. Tightly wrap and chill until ready to serve. Combine plain fat free yogurt with a drizzle of honey, a dash of cinnamon, some shredded low fat cheddar cheese, a chopped apple, and some sliced celery. Line a whole wheat pita bread with crisp lettuce leaves and fill with the yogurt-apple mixture. Tightly wrap and chill until ready to serve. Spread a 7-inch fat free flour tortilla with Dijon mustard. Arrange a thin slice of turkey breast and a slice of Alpine Lace low fat Swiss cheese on top. Combine some chopped tomato, julienned strips of green bell pepper, some shredded lettuce, and a tablespoon or two of fat free Ranch dressing and spread over the cheese. If desired, arrange a few pickled jalapeņo slices on top. Roll up tightly, securing with a toothpick if needed. Cover and chill until ready to serve. A great way to use leftover turkey or chicken: finely mince the poultry and mix with finely minced red onion, finely minced green bell pepper, and finely minced celery. Add 1 tablespoon light sour cream, 1/2 tablespoon chile sauce, 1 teaspoon dill pickle relish, and 1/4 teaspoon Worchestshire sauce. Use a spread for whole wheat or pumpernickel bread. Tightly wrap and chill until ready to serve. Arrange a slice of low fat ham, a slice of low fat Monterey Jack cheese, some shredded lettuce, and a tablespoon of your favorite hot sauce mixed with a tablespoon of fat free sour cream on a 7-inch fat free flour tortilla. Tuck in a few leaves of fresh cilantro, roll up, tightly wrap, and chill until ready to serve. Spread a thin slice of turkey breast and a slice of Alpine Lace cheese with a tablespoon of your favorite hickory-smoked barbecue sauce. Tuck into a 5-inch sourdough roll and tightly wrap. Chill until ready to serve. Lay a thin slice of low fat Monterey Jack cheese on a 7-inch fat free flour tortilla. Arrange 2 or 3 slices of avocado and tomatoes on top. Cover with some alfalfa and radish sprouts. Roll up and tightly wrap. Chill until ready to serve. Spread a little low fat goat cheese on a sliced French roll. Fill with roasted red peppers and a handful of fresh basil leaves. Tightly wrap and chill until ready to serve. Fill a 6-inch whole wheat pita bread with a combination of shredded lettuce, chopped tomatoes, sliced cucumbers, sliced mushrooms, shredded carrots, alfalfa sprouts, and a small amount of shredded low fat cheddar cheese. Tightly wrap and chill until ready to serve.