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Published September 15, 2009, 12:00 AM

CHEF JEFF — ONE BYTE AT A TIME: Checkerboard Turkey Sandwich

The following sandwich recipe — from and tested by Kraft Foods — takes only five minutes to make and is a good source of fiber and protein as well as being low in fat.

By: Herald Staff Report,

Packing your child’s school lunch can be a chore — especially if you’re trying to make it as healthy as you can and have them like it.

The following sandwich recipe — from and tested by Kraft Foods — takes only five minutes to make and is a good source of fiber and protein as well as being low in fat.

Checkerboard Turkey Sandwich

1 slice whole wheat bread

1 tablespoon cream cheese

3 slices shaved, oven-roasted turkey breast

3 slices tomato

1 slice white bread

Spread cream cheese on whole wheat bread; top with turkey, tomato slices and white bread. Cut sandwich into 3 horizontal strips, then 3 vertical strips to make 9 squares. Turn 4 or 5 squares upside down. Arrange squares on plate, alternating colors to resemble a checkerboard.

Yield: 1 sandwich

Approximate nutritional analysis per serving: 210 calories, 30 percent of calories from fat, 7 grams fat (3 grams saturated), 28 grams carbohydrates, 10 grams protein, 580 milligrams sodium, 30 milligrams cholesterol, 3 grams fiber.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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