Last year my son Nicholas asked me to buy him “Lunchables” for the days he ate lunch at pre-school. When I looked at the nutritional values, I almost fell over and told him it was out of the question.
This year, I researched their menus and decided to make our version of “Lunchalicious and Light” meals that he could have fun eating while keeping a healthy balance of calories and fat grams. I found these Ziploc containers at Target (just in case you were looking).
Here is the first of a series of our “Lunchalicious and Light”.
Breaded Chicken Breast Slider Lunch
Prep time: 10 minutes
Cook time: 10 minutes
Estimated Values per Serving:
Calories: 250 Fat:2 grams Points: 5
1- 4 ounce chicken cutlet – pounded thin
¼ cup egg substitute
1/3 cup Italian bread crumbs
2 ounces shredded low fat mozzarella cheese
2 slider rolls
20 – 30 grapes
5 – 6 cherry tomatoes (optional)
Cut pounded chicken breast with a biscuit cutter so that the chicken is the same size as the slider rolls.
Dip each breast in egg substitute then in bread crumbs.
Heat a non-stick skillet on medium high heat and spray with cooking spray. Add chicken breasts and cook for 5 – 7 minutes on each side until done.
Place one slider roll in each lunch container and top with chicken breast.
Place 1 ounce of cheese in another section of each container and 10 – 15 grapes in the third section of each container.
It was a crazy day so the only meal we ate at home was breakfast. On the weekends, we often make open-faced omelets for breakfast and is what we did this morning. Since, the chives in our herb planter have sprouted I included them in the omelets today but you can have fun and use whatever herbs or seasonings you like. To keep it low fat but still get the omelet to “puff”, I use 2 eggs with about ¾ cup of egg substitute. This morning I made individual omelets for each person so that we can add what we like to them but you can also make one in a large oven safe skillet and cut it into wedges as well.
Open Egg Omelets
Prep time: 5 minutes
Cook time: 15 minutes
Preheat oven 425o
2 eggs – beaten
¾ cup egg substitute
1 tablespoon chives
Salt and pepper to taste
2 ounces farmer’s cheese – crumbled
Beat eggs, egg substitute, chives and salt and pepper in a large measuring cup.
Heat 3 oven safe omelet pans (or one large oven safe skillet) on medium high heat and spray with cooking spray then pour equal amounts of egg mixture in each.
Add equal amounts of farmer’s cheese on top.
Nick’s omelet: cut small pieces from 1 slice of low fat American cheese and add on top.
Dean’s omelet: add crumbled goat cheese on top.
Dina’s omelet: spoon about 2 tablespoons of salsa on top.
Allow omelets to “set” on the bottom of each pan then transfer them to the oven and bake for about 10 minutes until cheese is melted and egg mixture does not move when you shake the pan.
Remove from oven, and, using a spatula, transfer onto individual plates and serve.