Chunky Tuna Sandwich

Ingredients:

• 1 can water-packed tuna, drained
• ¼ cup chopped dried walnuts
• 1 medium green onion
• 1 ½ ounce box seedless raisins
• 1 tbsp. mayonnaise
• 1 tsp. mustard
• ½ cup grated carrots
• 4 slices 100 percent whole wheat bread

Directions: Mix together first seven ingredients. Serve on wheat bread. Makes two servings.

Nutritional Information:

Calories 407
Calories from fat: 162
Total fat: 18g
Total carbohydrate: 35g
Dietary fiber: 6g
Sugars: 6g
Protein: 29g
Vitamin A: 80 percent
Vitamin C: 6 percent
Calcium: 10 percent
Iron: 20 percent

Cassie's Chicken & Hummus Roll-ups

Ingredients:

• 2 ounces cooked chicken breast (left over from night before, grilled)
• 2 tbsp. of any flavor Hummus
• 1 Roma or any tomato, thinly sliced
• Fresh spinach leaves
• 2 tbsp. of fat free or light ranch dressing
• Whole grain tortilla or wrap

Directions: Cut chicken into long strips. Spread the hummus, to taste, over a warmed whole-wheat tortilla. Place chicken over hummus, being careful not to overfill. Add tomato slices, spinach leaves and drizzle a small amount of the dressing for a little zing. Roll up the tortilla/wrap burrito-style. Enjoy with a side of fat-free cottage cheese mixed with a light fruit yogurt for something sweet.

Nutritional Information:

Calories: 499
Calories from fat: 122
Total fat: 14g
Total carbohydrate: 54g
Dietary fiber: 6g
Sugars: 16g
Protein: 48g
Vitamin A: 80 percent
Vitamin C: 25 percent
Calcium: 20 percent
Iron: 20 percent

Cookie Cutter Sandwich

Ingredients:

• 2 slices 100 percent whole wheat bread
• 1 oz. slice of low fat Swiss cheese
• 2 oz. slice turkey breast meat
• 1 tsp. (or one packet) yellow mustard

Directions: Most kids love sandwiches, especially those that are made more fun by being cut into shapes with cookie cutters.

Nutritional Information:

Calories: 235
Calories from fat: 41
Total fat: 5g
Total Carbohydrate: 33g
Dietary fiber: 5g
Sugars: 1g
Protein: 17g
Vitamin A: 0 percent
Vitamin C: 0 percent
Calcium: 35 percent
Iron: 15 percent

Homemade Lunchables

Ingredients:

• 10 Wheat Thin crackers
• 2 one-ounce slices of part skim mozzarella
• 2 slices fat free oven roasted turkey breast lunch meat
• 5 cherry tomatoes
• 15 grapes
• 5 large baby carrots

Nutritional Information:

Calories: 402
Calories from fat: 150
Total fat: 17g
Total carbohydrate: 40g
Dietary fiber: 4g
Sugars: 11g
Protein: 26g
Vitamin A: 225 percent
Vitamin C: 40 percent
Calcium: 50 percent
Iron: 15 percent

Ham & Cheese Sandwich Lunch with Homemade Fruit Roll-Up

Ingredients:

• 2 slices 100 percent whole wheat bread
• 2 medium slices of ham, prepackaged or deli
• 1 one-ounce slice of cheddar cheese
• 5 large baby carrots
• 1 tsp. (or prepackaged packet) yellow mustard
• 100 percent apple juice
• 1 homemade fruit roll-up

Ingredients:

3-4 fresh apricots, dash of lemon juice

Directions:

Wash apricots thoroughly, then cut out the pit. Place pieces of the apricots in a blender to blend/grind. Pour apricot blend on a 6-inch circle of food wrap. Add a little lemon juice to keep the orange color. Place the plastic in the hot sun to dry for at least four hours. Roll up the plastic with the fruit leather inside.

Nutritional Information:

Calories: 390
Calories from fat: 142
Total fat: 16g
Total carbohydrate: 44g
Dietary fiber: 7g
Sugars: 14g
Protein: 22g
Vitamin A: 255 percent
Vitamin C: 50 percent
Calcium: 30 percent
Iron: 20 percent

Organic Peanut Butter Sandwich

Ingredients:

• 2 slices whole wheat bread
• 2 tbsp. organic chunky peanut butter
• ¼ of one small organic apple with skin, sliced
• 1 tbsp. honey
• 5 baby carrots
• 1 homemade oatmeal raisin cookie
• 1 cup reduced fat 2 percent milk

Directions: Organic apples pack more nutrition than other apples, because apples are sprayed with chemicals more often than many fruits. Organic apples are not sprayed.

Nutritional Information:

Calories: 606
Calories from fat: 229
Total fat: 25g
Total carbohydrate: 79g
Dietary fiber: 8g
Sugars: 38g
Protein: 23g
Vitamin A: 220 percent
Vitamin C: 15 percent
Calcium: 40 percent
Iron: 20 percent

Chef Name: Lee Howes
From: Grass Valley, Calif.

Howes was the winner of two free tickets for "The Rachael Ray Show" to feature her healthy recipes.

• Lunchables