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When school is out or your teens come home from college, it's time to see friends. Most of us like having our children and their friends at our homes and having a picnic is an easy way to have your children at home. All of this food can be made ahead and then put together at the last minute. Here we give you three different types of sandwiches so you can pick and choose. To go with these sandwiches we suggest iced tea, flavored sparkling waters with a coordinating piece of fresh fruit in each glass, or if your teen demands it, some soda. When our children came home from school, we would have a picnic and then have a tennis round robin and swimming. Our daughter was big on sharing pictures from the past with her friends, and also getting photos of the picnic to share at the next party.
Let us share some rules for teen parties of any type:
- no alcohol of any kind
- no substance taken by any oravice that changes mood
- no leaving without letting adults know where, when, how
- no leaving before cleaning up
- no not having fun
The menu here is made up of three types of sandwiches plus vegetables and fresh fruit sundaes-a tuna sub for most everyone, chicken salad sandwiches for the girls in the group, and turkey, ham, and cheese wraps for the teenage boys who never seem to get filled up.
Tuna Sub
(makes 4 servings)
| 1 | 1-pound (480 g) loaf of French or sourdough bread |
| 1 | 6-ounce (189 g) water-packed white tuna, drained |
| 1/3 | cup (73 g) nonfat mayonnaise |
| 1 | teaspoon (5 ml) lemon juice |
| 1/2 | teaspoon (2.5ml) chopped fresh tarragon |
| freshly ground pepper |
| 2 | leaves romaine lettuce |
| 3 | hard boiled eggs, white part only, sliced |
| 2 | large ripe tomatoes, about 1pound (480 g) total, sliced thin |
| 4 | thin slices dill pickle |
- Cut the bread in half lengthwise. Hollow out the bread leaving a 1 inch ( cm) shell.
- Combine the tuna, mayonnaise, lemon juice, tarragon, and pepper.
- Place the lettuce leaves on the bottom of the bread. Top with tuna salad. Layer the tuna with egg whites, tomato slices and pickles. Wrap tightly in plastic wrap and refrigerate until ready to serve.
- To serve slice diagonally and place on serving platter.
| Per serving: | 356 calories (11% calories from fat), 22 g protein, 4 g total fat (1.0 g saturated fat), 56 mg carbohydrate, 4 g dietary fiber, 18 mg cholesterol, 990 mg sodium* |
| Diabetic exchanges: | 2 very lean protein, 3 1/2 carbohydrate (3 bread/starch, 2 vegetable) |
*not appropriate for a low-sodium diet
Chicken Waldorf Salad Sandwiches
(makes 6 servings)
| 4 | 6-ounce(180 g) boneless, skinless chicken breast halves |
| 98% fat-free chicken broth to cover |
| 1/4 | cup (60 ml) nonfat mayonnaise |
| 1/4 | cup (60 ml) nonfat sour cream |
| 2 | teaspoons (10 ml) grated orange zest |
| 3 | tablespoons (45 ml) fresh orange juice |
| 1 | medium Granny Smith apple, peeled, cored and diced |
| 2 | ribs celery, cut into 1/4-inch dice |
| 12 | slices artisan-style whole wheat bread, sliced thin |
| 6 | Boston lettuce leaves |
- Place the chicken breasts in a pan and cover with broth. Bring to a simmer and cook until done, about 8-10 minutes. Allow to cool in the broth, then cut into small dice.
- In a small bowl mix together the mayonnaise, sour cream, orange zest, and juice. Add the dressing to the chicken. Stir in the apple and celery.
- Place a leaf of lettuce on each of 6 slices of bread. Top with chicken salad and top with a second piece of bread. Refrigerate wrapped in plastic wrap, until ready to serve. Cut each sandwich in half.
| Per serving: | 286 calories (11% calories from fat), 34 g protein, 4 g total fat (0.4 g saturated fat), 30 g carbohydrate, 2 g dietary fiber, 67 mg cholesterol, 479 mg sodium |
| Diabetic exchanges: | 3 very lean protein, 2 carbohydrate (bread/starch) |
Hero Wraps
(makes 6 servings)
| 6 | 6 1/2-inch (16.25 cm) 98% fat free tortillas |
| prepared hot mustard |
| 6 | lettuce leaves |
| 6 | 1-ounce (30 g) turkey slices |
| 6 | 1-ounce (30 g) slices, low fat, low salt ham |
| 6 | 1-ounce (30 g) slice low fat, low salt Swiss style cheese |
| 2 | tomatoes, about 1 pound (480 g) total, seeded and diced |
| 1 1/2 | cups (92 g) alfalfa sprouts |
- Place the tortillas on a work surface, Spread with mustard. Place the turkey, ham, and cheese on top along with tomatoes and alfalfa sprouts. Bring the sides of the wrap in and then roll up to from an envelop. Wrap each in plastic wrap and refrigerate until ready to serve.
- Slice the wraps in half and stand on their ends to serve.
| Per serving: | 212 calories (16% calories from fat), 20 g protein, 4 g total fat (1.7 g saturated fat), 25 g carbohydrates, 2 g dietary fiber, 29 mg cholesterol, 828 mg sodium* |
| Diabetic exchanges: | 2 very lean protein, 1 1/2 carbohydrate (bread/starch) |
* not appropriate for a low-sodium diet
Vegetable Platter
Slice fresh vegetables into very thin slices and place on an iced platter. You can use any vegetables you think the teens will like. Make sure to add cherry tomatoes, jicama, hot peppers, extra dill pickles, and some olives for those who can partake. Allow about 7 pieces for 1 vegetable exchange.
Fresh Fruit Sundaes
(makes 8 servings)
| 1 | quart fresh berries, washed and sliced if large |
| 3 | large ripe peaches, seeded, sliced and placed in acidulated water |
| 3 | ripe plums, pitted and sliced thin |
| 1 | lemon |
| sugar substitute |
| 4 | cups soft serve nonfat, no-sugar-added frozen ice cream |
- Place all drained fruit in a large bowl. Toss with the lemon juice and sugar substitute to taste.
- To serve, Place the soft serve in bowls and allow the guests to top with fresh fruit.
| Per serving: | 148 calories (3% calories from fat), 4 g protein, 1 g total fat (0 saturated fat), 35 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 51 mg sodium |
| Diabetic exchanges: | 2 1/2 carbohydrate (1 1/2 bread starch, 1 fruit) |
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