| Healthy Lunches: Ham Sandwich and Curried-Chicken Salad |
From "Ask DIY"
episode ADI-609 |
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Q: How can I eat healthy at lunch and still have the foods that I love? A: ("Dr. Gourmet," Tim Harlan MD) You can eat a healthy lunch without sacrificing flavor, but it requires a little planning and preparation. In short, take your lunch to work rather than eating fast food. A typical fast-food lunch such as a hamburger and fries (figure A) is likely to have 600 to 900 calories in the burger, and contain 35 to 55 grams of fat (depending on whether it's served with cheese). A medium serving of fries adds another 350 to 450 calories and 18 to 25 grams of fat. By contrast, a ham sandwich that you make yourself (figure B) has significantly less fat and calories, and you can probably prepare it in the same amount of time you'd spend waiting in line at the drive-through window of a fast-food chain.
Ham-and-Swiss Sandwich - Begin with reduced-fat mayonnaise spread lightly on whole-wheat bread. Reduced-fat mayonnaise is healthier than ordinary mayonnaise, but has more flavor than the no-fat variety.
- Add one ounce of low-fat ham, a slice of swiss cheese, sliced fresh tomato (figure C) and lettuce.
- If you like, you can spread grey poupon or spicy mustard on the opposite slice of bread.
- The Bottom Line: Dr. Gourmet prepared this sandwich in less than one minute. It contains only 350 calories, and 15 grams of fat -- about a third of the calories and fat of a cheeseburger.
For a lunch dessert, Dr. Harlan recommends fruit (figure D) or a fat pudding snack (figure E). These commercially available dessert snacks contain about 100 calories, and no fat.
Curry Chicken Salad Another great lunch recipe that's both flavorful and healthy is a curried chicken salad. Here's a recipe that makes four servings. Ingredients: 8 ounces of chicken breast (poached, grilled or broiled)
2 tsp curry powder
1/4-cup of low-fat mayonnaise
2 tbs. slivered almonds
1/4-cup no-fat sour cream
1/4-tspcinnamon
2 tbs chutney
1/4-cup raisins
1/4-cup green onions (chopped)
1/2-cup celery (chopped)
2 tbs red bell pepper (diced)
Steps: - Cook the chicken breast-meat by grilling, broiling or poaching. (To poach chicken breasts, place them is a skillet filled with water that's been brought just to a boil. Cook for about 15 minutes.)
- Cube chicken breasts (figure F).
- Add all ingredients in a mixing bowl (figure G).
- Note: Chutney is a pungent fruit relish made with fruits and spices. It complements curried dishes well.
- Toss ingredients until well coated.
- Chill ingredients.
- Serve in pita-bread halves (figure H).
The bottom line: Each serving of the curried-chicken salad contains about 300 calories, and only 7 grams of fat.
RESOURCES :
The Healthy Body Cookbook: Fun Activities and Recipes for Kids
Model: 0471188883
Author: Joan D'Amico and Karen Eich Drummond
To order this title from Amazon.com, click here.
John Wiley & Sons
Somerset, NJ 08875-1272
Phone: 732-469-4400
Fax: 732-302-2300
Email: compbks@wiley.com
Eat Your Way to a Healthy Heart
Model: 0735200335
Author: Liz Applegate
(May, 1999)
Prentice Hall
Paramus, NJ 07652
The Professional Chef's Techniques of Healthy Cooking, 2nd Edition
Model: 0471332690
Author: Graham Kerr
(February, 2000)
John Wiley & Sons
Somerset, NJ 08875-1272
Phone: 732-469-4400
Fax: 732-302-2300
Email: compbks@wiley.com
Healthy Soul Food Cookbook: Healthier Recipes for Traditional Favorites
Model: 0806520280
Author: Wilbert Jones
(1998)
Citadel Press
Sacramento, CA 95820
Phone: 916-456-6000
Fax: 916-732-2070
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