Healthy Foods to go - Sarah Bush Lincoln Health Center

BLATs(Bacon-Lettuce-Avocado-TomatoSandwiches)
Makes4servings-342caloriesperserving
Ingredients
8slicescentercutbacon,halved
1ripemediumavocado
2tablespoonsofbasil
1tablespoonmayonnaiseorplainGreek
yogurt
½teaspoonfinelygratedormincedgarlic
¼teaspoonsalt
¼teaspoongroundpepper
8sliceswheatbread
1mediumtomato,cutinto8slices
4romaineleaves
Directions
-Cookthebaconinalargeskilletovermediumheatuntilcrisp,5to10minutes.Transfertoa
papertowel-linedplate
-Mashavocadoinmediumbowl.Stirinbasil,mayonnaise(orGreekyogurt),garlic,saltand
pepper.Toastthebread.
-Spreadabouttwoteaspoonsofavocadomixtureon4slicesoftoast.Topeachwith4piecesof
bacon,2slices,1lettuceleaf,andtheremainingtoast.
PimientoCheese
Makes1½cups-49caloriesper2tablespoonserving
Ingredients
1½cupsofshreddedreduced-fatsharpcheddarcheese
¼cuplow-fatmayonnaise
14-ozjarslicedpimientos,drainedandchopped
2tablespoonsmincedscallions
Hotsaucetotaste(optional)
Directions
-Combinecheese,mayonnaise,pimientos,scallions,andhotsauce(ifusing)inamediumbowl.
SweetSouthernEggSalad
Makes4servings-132caloriesper¾cupserving
Ingredients
3tablespoonsnonfatplainGreekyogurt
3tablespoonslow-fatmayonnaise
2teaspoonsmustard
¼teaspoonfreshlygroundpepper
1/8teaspoonsalt
8hard-boiledeggs
½cupthinlyslicedcelery
¼cupchoppedsweetgherkinpickles
3tablespoonschoppedsweetonion
Directions
-Combineyogurt,mayonnaise,mustard,pepperandsaltinamediumbowl.
-Halveeggsanddiscard4oftheyolks.Addwhitesandtheremaining4yolkstothebowland
mashtodesiredconsistency.Gentlystirincelery,picklesandonion.
MiniMushroom&SausageQuiches
Makes1dozen-90caloriesperquiche
Ingredients
8ozturkeybreakfastsausage,removedfromcasingand
crumbledintosmallpieces
1teaspoonextra-virginoliveoil
8ozmushrooms,sliced
¼cupslicedscallions
¼cupshreddedSwisscheese
1teaspoonfreshlygroundpepper
5eggs
3eggwhites
1cup1%milk
Directions
-positionrackinthecenteroftheovenandpreheatto325oF.Coatanonstickmuffintin
generouslywithcookingspray.
-Heatlargenonstickskilletovermedium-highheat.Addsausageandcookuntilgoldenbrown,
6-8minutes.Transfertoabowltocool.
-Addoiltothepan.Addmushroomsandcook,stirringoften,untilgoldenbrown,5-7minutes.
Transfermushroomsintobowlwithsausage.Letcoolfor5minutes.Stirinscallions,cheeseand
pepper.
-Whiskeggs,eggwhites,andmilkinamediumbowl.Divideeggmixtureevenlyamong
preparedmuffincups.Sprinkleaheapingtablespoonofsausagemixtureintoeachcup.
-Bakeuntilthetopsarejustbeginningtobrown,25minutes.Letcoolonawirerackfor5
minutes.Placerackontopofthepan,flipitoverandturnthequichesoutontotherack.Turn
uprightandletthemcoolcompletely.
SmokehouseRanchParfaits
Ingredients
16oznonfatplainyogurt
1packetranchdressingmix
1chickenbreast,fullycooked,cooled,diced
¼cupbarbequesauce
12celerysticks
12carrotsticks
¾cupshreddedcheddarcheese
Directions
-Placeyogurtanddressingseasoningmixinmixingbowl.
-Mixwithwirewhiskuntilwellcombined.Setaside.
-Placechickenandbarbequesauceinseparatebowl;tosstocoatthechicken.Setaside.
-Place2tablespoonsofyogurtmixtureintoparfaitcups.Placecarrotsandceleryaroundthe
perimeterofthecupintotheyogurtsotheystandup,2-3ofeach.Place2tablespoonsof
chickenmixtureontopoftheyogurt.Place1tablespoonofcheeseontopofchicken.Place2
tablespoonsofyogurtmixtureontopofcheese.
-Coverwithlidandrefrigerate.
JerkChickenShakerSalad
Ingredients
5ozwholegrainrotini,cooked,rinsedwith
coldwaterandchilled
15ozblackbeans,seasonedwithsouthwest
seasoningmix
2tablespoonsCaribbeanjerkseasoningmix
?1sweetredbellpepper,diced
½carrots,shredded
1chickenbreast,cooked,dicedandchilled
2-3greenonions,sliced
Directions
-Seasonbeanswithjerkseasoningandsetaside.
-Toprepareeachcup,Place¼cuprotinionthebottom.Topwith2tablespoonsofseasonblack
beans.Add2tablespoonsofdicedchicken.Add2tablespoonsredpeppersand2tablespoons
ofchoppedgreenonions.
-Coverandrefrigerate.
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