Pack a lunch

Tortellini Veggie Skewers

1/2 yellow bell pepper

12 cooked tortellini

6 whole black olives

6 cherry tomatoes

1 slice deli turkey

1 slice provolone cheese

Cut the yellow pepper into 6 strips. Using each pepper strip as a skewer, push 2 tortellini onto each strip.

Use a paring knife to poke a hole into the top of each cherry tomato and cap the end of each pepper strip with a tomato and an olive. Cut the slices of turkey and provolone into 6 long strips, then wrap one of each around the skewers. Serve the skewers with a side of your child’s favorite salad dressing.

Yield: 1 serving

Nutrition per serving: 390 calories, 140 calories from fat (34 percent of total calories), 15 grams fat (8 grams saturated, no trans fats), 55 milligrams cholesterol, 46 grams carbohydrate, 20 grams protein, 4 grams fiber, 750 milligrams sodium.

Cold Ham and Cheese Casserole

This “casserole” is a great way to use up leftovers. Feel free to play with the ingredients. Chicken, steak and even chopped leftover hamburgers are fine substitutes for the ham.

1 teaspoon mustard

2 tablespoon low-fat mayonnaise

1 teaspoon apple cider vinegar

1/2 cup cooked rice, white or brown

1/4 cup cubed cooked ham

2 tablespoons shredded cheddar

1 scallion, thinly sliced, to garnish

In a small bowl, stir together the mustard, mayonnaise and vinegar. Add the rice, ham and cheddar, then mix well.

Yield: 1 serving

Nutrition per serving: 280 calories, 110 calories from fat (38 percent of total calories), 12 grams fat (4 grams saturated, no trans fats), 35 milligrams cholesterol, 32 grams carbohydrate, 11 grams protein, 2 grams fiber, 660 milligrams sodium.

Breakfast Lunch

This easy pancake and bacon breakfast-lunch lets kids assemble their own meal. You just need to give them the basics: tiny pancakes, cooked bacon slices, blueberries and maple syrup for dunking.

1/4 cup all-purpose flour

1 tablespoon cornmeal

1/4 teaspoon baking soda

1 tablespoon sugar

Pinch salt

1/4 cup plain yogurt

3 tablespoons milk

1 tablespoon butter

2 slices cooked bacon

1/2 cup blueberries (or favorite fruit)

Maple syrup, for dipping

To make the pancakes, in a medium bowl whisk together the flour, cornmeal, baking soda, sugar and salt. Add the yogurt and milk, then whisk until just smooth.

In a large skillet over medium-high heat, melt the butter. Drop spoonfuls of batter into the pan, leaving space between each to allow for spreading. Cook for 1 to 2 minutes, flip and cook for an additional 1 to 2 minutes, or until golden and cooked through. Allow to cool thoroughly before packing.

Pack the pancakes with the bacon, fruit and maple syrup on the side.

Yield: 1 serving

Nutrition per serving: 660 calories, 290 calories from fat (44 percent of total calories), 33 grams fat (14 grams saturated, no trans fats), 65 milligrams cholesterol, 79 grams carbohydrate, 14 grams protein, 3 grams fiber, 750 milligrams sodium.