Make Your Kid a Multigrain Waffle-Sandwich With Veggie Cream Cheese

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Yield

Makes 5 lunches (serving size: 1 waffle, 1 1/2 oz. cream cheese mixture, 1 oz. ham, 1/4 cup black bean mixture, about 1 1/2 oz. carrots, 3 oz. grapes, 1 oz. vegetable chips)

This pack-and-go lunch has fun written all over it. Using waffles instead of bread is a great way to jazz up a ho-hum homemade sandwich; the colorful cream cheese spread delivers an extra helping of veggies in a kid-friendly way. Trade out the vegetable chips for whole grain tortillas chips or chickpea puffs for a crunchy twist.

Ingredients

8 ounces 1/3-less-fat cream cheese, softened
3 tablespoons finely chopped broccoli
2 tablespoons finely chopped carrot
1 tablespoon finely chopped red bell pepper
1 1/4 cups no-salt-added refried black beans
2 tablespoons plain fat-free yogurt
5 multigrain waffles (such as Vans)
10 slices of lower-sodium deli ham (about 5 oz.)
8 ounces baby carrots
15 ounces seedless grapes
5 ounces vegetable chips (such as Terra)

Nutritional Information

Calories 474
Fat 18g
Satfat 6g
Unsatfat 10g
Protein 15g
Carbohydrate 67g
Fiber 10g
Sugars 22g
Added sugars 0g
Sodium 980mg
Calcium 12% DV
Potassium 12% DV

How to Make It

Step 1

Stir together cream cheese, broccoli, carrot, and red bell pepper in a bowl. Stir together black beans and yogurt in a separate bowl. (Cream cheese mixture and black bean mixture can be stored in refrigerator up to 5 days.)

Step 2

Prepare 1 waffle according to package directions. Spread 1 tablespoon of the cream cheese mixture on waffle, and cut in half. Add 2 ham slices on 1 half of waffle; top with other half. Serve with 1/4 cup black bean mixture, about 1 1/2 ounces carrots, 3 ounces grapes, and 1 ounce vegetable chips.

Step 3

Repeat process with remaining ingredients to make a total of 5 lunches.