Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
Fruity Chicken Kebabs
Makes 4 Servings (2 kebabs per serving)
8 ounces roasted deli chicken or turkey, sliced 3/4-inch thick
Eight 8-inch wooden skewers
16 green grapes
12 strawberries, cut in half lengthwise
Cut the chicken into 3/4-inch cubes.
To make the kebabs, thread 3 pieces of cubed chicken, 2 grapes, and 3 strawberry halves on to each skewer in any order that you and your children choose. Be sure to leave enough space at the bottom so the kids can hold the skewers comfortably.
To wrap, lay 2 skewers on a sheet of aluminum foil and fold the foil loosely over the kebabs.
Tip: Pack with a fruit smoothie and a mini whole wheat bagel with light cream cheese.
Nutrition Information per Serving: 90 calories, 1g fat (0g saturated fat), 340mg sodium, 8g carbohydrate, 1g fiber, 13g protein, 60% vitamin C
Kitchen Notes
• If you’re trying to pack your children a healthy lunch, bologna on white with a bag of chips on the side simply won’t cut it. Sure, taste is number-one when it comes to pleasing kids … but it doesn’t mean you can’t pack good nutrition too. Here’s what we recommend you include in the mid-day meal:
o Protein – Lean lunch meats like turkey, chicken, and ham, as well as peanut butter, nuts, and hummus.
o Whole grains – 100% whole wheat breads, flour tortillas, pita pockets, and bagels.
o Calcium source – Lowfat dairy including milk, cheese, and yogurt, as well as calcium-fortified soymilk and juices.
o Fruit / Vegetable – Pack at least one fruit or vegetable, or one of each, depending on your child’s age or appetite. Whole or cut up apples, oranges, melon, strawberries, carrot sticks, and bell peppers, as well as dried apricots, applesauce, and fruit cup.
