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Make Cooking Simple
Many
schools in our part of the country will soon be back in session. Students may
prefer to take their lunch from home for many of the same reasons adults do.
They can take their favorite foods and save money.
You may not be going back to school, but still find carrying your own lunch to
be better for your budget and health. This month’s handout on Super Sack Lunches
will give you many tips and delicious suggestions for tasty, healthy and
low-cost foods to pack in your lunch box.
Tip: Many lunch and snack foods are sold in individual servings, but they
can be expensive. Consider investing in small plastic containers with snap-on
lids to package up your own individual portions of pudding, fruit, raw
vegetables, etc.
Make-ahead Mexican Roll-ups and a piece of fruit make a great lunch . Add a few
carrot strips and milk for even better nutritional value. Filling may also be
served on lettuce or spinach for a salad, or use as a dip with low-fat tortilla
chips.
Make-ahead Mexican Roll-ups
3
cups cooked brown rice
1 15 ounce can beans (black, pinto chili, etc)
2 cups frozen corn or 1 15-ounce can whole kernel corn
2 cups shredded cheddar, Monterey jack, or hot pepper cheese (8 ounces)
1 cup salsa
8 10-inch or burrito-size tortillas
Prepare rice according to package directions, allowing about 15 minutes for
instant rice or about 45 minutes for regular brown rice. Cool completely.
Place beans in a colander or strainer, and rinse to reduce sodium. Transfer to a
large bowl. Thaw frozen corn in microwave; drain and add to bowl. Stir in rice,
cheese, and salsa.
Spoon about ½ cup filling on each tortilla. Roll or fold up.
To freeze for future use: Wrap each in plastic wrap and place in pan in
freezer overnight. When completely frozen, place in freezer weight plastic bag.
Seal, label with date, and return to freezer. Use within 6 to 8 weeks for best
quality.
For carried lunch, place frozen roll-up in insulated bag with frozen gel pack or
ice. Roll-up should thaw by lunchtime and can be eaten cold, or heated in
microwave for about 1 minute.
Makes 8 servings. Nutrition information
per serving: 370 calories, 15g protein, 13g fat, 53g carbohydrate, 6g fiber,
780mg sodium.
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