Lunches They'll Love: Healthy Sandwich Fillings

Earn an A+ with these tasty fillings. Each of the healthy mixtures makes enough to fill three sandwiches. Just combine the ingredients in a bowl.

Veggie Special

Packed with calcium and vitamins A, C, and E.
YIELD: 1 cup; 3 servings.

1/2 cup (about 2 oz.) shredded cheddar cheese
1 medium carrot, peeled and grated
1/4 small zucchini, grated
1/4 green pepper, grated
2 Tbs. toasted almond slivers
1 Tbs. low-fat mayonnaise

Nutrition information per serving: 131 cal.; 6 g pro.; 10 g fat; 6 g carb; 173 mg sod; 20 mg chol.

Tuna 'n' Egg Salad

Lots of protein, along with Vitamin A from the carrot.
YIELD: 1 1/4 cup; 3 servings.

1 can (6 oz.) tuna inwater, drained and flaked
1 hard-cooked egg, grated
1 carrot, peeled and grated
3 Tbs. low-fat mayonnaise

Nutrition information per serving: 127 cal.; 17 g pro.; 3 g fat; 7 g carb; 349 mg sod; 92 mg chol.

Speckled Chicken Salad

Bell Pepper and parsley add Vitamin C.
YIELD: 1 cup; 3 servings.

4 to 5 oz. finely chopped, cooked chicken breast
1 Tbs. finely chopped red bell pepper
2 Tbs. low-fat creamy Italian dressing
1 tsp. chopped parsley
Nutrition information per serving: 83 cal.; 12 g pro.; 3 g fat; 1 g carb; 162 mg sod; 32 mg chol.

How we compute our nutritional analysis:

  • When there are ingredient options, the first ingredient choice is used in analysis.
  • Optional ingredients are omitted from analysis.
  • Analysis is based on first serving size given.

Copyright © 1998. Reprinted with permission from the September 1998 issue of Parents magazine.

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