October 28, 2002
Dining In - The Craze to Graze
Crunchy Chicken Salad. Photo courtesy of Family Features
Tips for Mini-meals
Stock up. Use ingredients that add variety and ease to your life, such as precooked chicken breasts, canned tuna, precut fresh vegetables, fiery salsa, flavored olive oil, shredded cheese and hearty crackers. This ensures you always have the right ingredients on hand when the mini-meal mood strikes. But remember that cooked meats should be refrigerated and eaten within two to three days.
Prepare on the weekend. Chop vegetables into single-serving zip-per bags or sauté enough chicken for a few days' mini-meals. Doing so makes preparing a healthy mini-meal convenient and doable when you only have five minutes.
Don't toss your leftovers! After a big meal, divide any leftovers into single portion containers that are easy to grab as you're running out the door.
Lots of Lox
4 Tbsp. plain cream cheese, softened
1 tsp. capers
1/2 tsp. lemon juice
4 rye crackers
4 slices smoked salmon
2 thin slices, red onion, cut in half (optional)
4 thin slices cucumber (optional)
Fresh dill sprigs (optional)
In a small bowl, combine cream cheese, capers and lemon juice. Spread 1 Tbsp. mixture on each cracker. Top with smoked salmon and add red onion, cucumber and dill if desired. Yield: 4 crackers/2 servings.
Nutrition Information per Serving: 250 calories, 16g total fat (7g saturated fat), 45mg cholesterol, 730mg sodium, 12g total carbohydrate, 1g dietary fiber, 2g sugars, 14g protein. Daily Value: 10% vitamin A, 2% vitamin C, 4% calcium, 6% iron.
Crunchy Chicken Salad
1/2 c. of your favorite chicken salad
1/4 c. Granny Smith apples, chopped
1/4 c. red grapes, halved
1 green onion, thinly sliced
1 Tbsp. diced red pepper (optional)
4 multigrain crackers
In a small bowl, combine chicken salad, apples and grapes.
Top each cracker with 1/4 c. of mixture.
Garnish with thinly sliced green onion and red pepper if desired. Yield: 4 crackers/2 servings.
Nutrition Information per Serving: 240 calories, 15g total fat (2g saturated fat), 25mg cholesterol, 280mg sodium, 18g total carbohydrate, 2g dietary fiber, 7g sugars, 6g protein. Daily Value: 2% vitamin A, 6% vitamin C, 2% calcium, 4% iron.
Chili Without the Bowl
1/3 c. thick chili
1 1/2 Tbsp. canned corn
4 cornbread crackers
4 tsp. shredded cheddar cheese
1 Tbsp. green or white onions, thinly sliced
In a microwave-safe bowl, stir together chili and corn. Heat for about 1 minute. Spoon chili mixture onto each cracker and top with cheese and thinly sliced onion if desired. Serve immediately.
Recipes courtesy of Family Features