Lunchbox Fruit and Chicken Skewers
|Low sodium deli chicken/Low sodium turkey||8 Ounce, sliced 0.75 inch thick|
|Strawberries||12 , cut in half lengthwise|
1. Cut the chicken into 3/4-inch cubes. To make the kebabs, thread 3 pieces of cubed chicken, 2 grapes, and 3 strawberry halves onto 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.
2. To wrap, lay 2 skewers on a sheet of aluminum foil and fold the foil loosely over the kebabs.
Tip: Pack with an all-natural fruit smoothie and a mini whole wheat bagel with light cream cheese to round out the lunch.
Nutrition Information per Serving (2 kebabs): 100 calories, 1.5g fat (0g saturated), 360mg sodium, 10g carbohydrate, 2g fiber, 14g protein, 80% vitamin C
Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD
Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, No Whine with Dinner (M3 Press, 2011) features 150 healthy, kid-tested, mom-approved recipes and 50 amazing secrets for getting picky eaters to try new foods … especially vegetables. For credible nutrition advice and easy, affordable family recipes, visit their award-winning blog, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, Cooking with the Moms.
Serving size: Complete recipe
Calories 357 Calories from Fat 79
% Daily Value*
Total Fat 9 g13.5%
Saturated Fat 2.3 g11.3%
Trans Fat 0 g
Cholesterol 164 mg54.7%
Sodium 219 mg9.1%
Total Carbohydrates 26 g8.5%
Dietary Fiber 3.6 g14.4%
Sugars 19.4 g
Protein 44 g87.1%
Vitamin A 3.4% Vitamin C 155.5%
Calcium 5.1% Iron 16%
*Based on a 2000 Calorie diet