The healthy lunch box menu is a weekly feature of Body & Soul. The aim is to provide parents a simple way of ensuring proper nutrition in their children's lunches.

We welcome feedback on this section. E-mail your suggestions and/or comments to gazettehealth@yahoo.com.

Shopping list

6oz chicken breast

2c cooked brown rice (good to use leftovers)

1 onion

1-2 cloves of garlic

1 red bell pepper

1 bottle sesame oil

1 bottle of soy sauce

1 can of corn

1 box of scrambled egg beaters

2 mushrooms

¼ lb sliced roast turkey

1 head of broccoli

Low fat dressing

1 pkg of popcorn

1 small box of raisins

3-4 carrots

1 bottle of lemon juice

2oz low fat cheese

2- 6oz vanilla low fat yogurt

12 grapes

1 ½c canned peaches in own juice

RECIPES

Chicken fried rice

2c cooked brown rice

¼c of onions finely chopped

1 clove of minced garlic

¼c of red bell peppers

1 tbsp roasted sesame oil

¼c water

1 tbsp soy sauce

1 ½c diced chicken

½c frozen corn

1c scrambled egg beaters

2 small mushrooms diced

Dressing:

1 tbsp soy sauce

1 tsp roasted sesame oil

1 tsp lemon juice

½ tsp powdered ginger

1. In a skillet, sauté onions, garlic, bell peppers and sesame oil on medium-low heat for five minutes or until tender.

2. Add in water, soy sauce, corn, and mushroom. Cook until tender.

3. To make dressing, in separate bowla mix soy sauce, sesame oil, lemon juice and ginger.

4. Remove vegetables from heat. Toss in rice, diced chicken and egg and mix well.

5. Add dressing to rice mixture.

Monday

1c chicken fried rice

½c canned peaches in own juice

½c raw carrots

¼c low fat dip

1c parmesan popcorn

6oz vanilla low fat yogurt

Tuesday

Turkey sandwich on whole grain bread

Cheese and six grapes on tooth picks

½c raw broccoli

¼c low fat dip

Wednesday

1c chicken fried rice

½c canned peaches in own juice

½c grated carrots with raisins in tsp of mayo

1 cup Parmesan popcorn

6oz vanilla low fat yogurt

Thursday

Turkey sandwich on whole grain bread

½c grated carrots with raisins in tsp of mayo

1oz cheese

6 grapes

1c popcorn

Friday

1c chicken fried rice

½c canned peaches in own juice

1c steamed broccoli with parmesan cheese

1c parmesan popcorn

6oz vanilla low fat yogurt