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Day 3 Lunch: Turkey & Cheese Roll-Ups + Mixed Greens Salad

Prep Time:

5 minutes

Cook Time:

0 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Simple and satisfying turkey and cheese roll-ups served with a tangy mustard dip, accompanied by a refreshing mixed greens salad with olive oil for the adults. This quick and protein-rich lunch is easy to assemble and perfect for both kids and grown-ups.

Ingredients

Turkey and Cheese Roll-Ups:

  • 4 slices deli turkey (nitrate-free preferred)

  • 2 slices cheese (cheddar, Swiss, or mozzarella)

  • 1 tablespoon Dijon or yellow mustard (for dipping)


Mixed Greens Salad (for Adults):

  • 1 cup mixed greens (arugula, spinach, or romaine)

  • 1 tablespoon olive oil

  • 1 teaspoon apple cider vinegar or fresh lemon juice (optional)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Turkey and Cheese Roll-Ups:

  1. Lay Out the Turkey Slices:

    • Lay the turkey slices flat on a clean surface or cutting board.

  2. Add the Cheese:

    • Place half a slice of cheese on each turkey slice.

    • If using smaller slices, place one slice of cheese per turkey slice.

  3. Roll Them Up:

    • Roll each turkey slice tightly around the cheese to create a roll-up.

    • Secure with toothpicks if needed to keep them from unraveling.


Prepare the Mustard Dip:

  1. Portion the Mustard:

    • Add 1 tablespoon of mustard to a small dish for dipping.

    • Stir in a pinch of garlic powder or smoked paprika for an extra flavor boost if desired.


Prepare the Mixed Greens Salad:

  1. Assemble the Salad:

    • Add the mixed greens to a bowl.

  2. Drizzle with Olive Oil:

    • Drizzle 1 tablespoon of olive oil over the greens.

  3. Add Optional Vinegar or Lemon Juice:

    • Add apple cider vinegar or fresh lemon juice for a tangy touch.

  4. Season Lightly:

    • Sprinkle with sea salt and black pepper.

  5. Toss to Combine:

    • Gently toss the salad to coat the greens evenly.


Assemble and Serve:

  1. Plate the Roll-Ups and Salad:

    • Arrange the turkey and cheese roll-ups neatly on a plate.

    • Place the mustard dip in a small dish on the side.

    • Add the mixed greens salad alongside for adults.

  2. Optional Garnish:

    • Garnish the salad with a sprinkle of grated Parmesan or sliced almonds for extra crunch.


Ways to Get Kids Involved:

  • Roll the Turkey and Cheese: Let the kids roll the turkey and cheese slices to create their own roll-ups.

  • Mix the Mustard Dip: Allow them to mix the mustard and any optional spices.

  • Assemble the Plate: Have them arrange the roll-ups and help plate the meal.

  • Toss the Salad (for Adults): Older kids can gently toss the salad and practice mixing flavors.

  • Create Fun Shapes: Encourage them to cut the roll-ups into smaller bite-sized pieces and name their creations.


Quick and Simple Flavor Boost Options (Optional):

  • Add Pickle Spears: Serve with dill pickle spears on the side for a tangy contrast.

  • Bacon-Wrapped Roll-Ups: Wrap the turkey and cheese roll-ups with thin slices of cooked bacon for an extra savory crunch.

  • Sprinkle with Everything Bagel Seasoning: Add a sprinkle of everything bagel seasoning to the roll-ups before rolling for a fun flavor twist.

  • Garlic Herb Olive Oil: Drizzle the mixed greens with garlic-infused olive oil for a deeper, more aromatic flavor.

  • Ranch Dressing Dip: Swap the mustard for a homemade or sugar-free ranch dressing for kid-friendly dipping.

  • Avocado Slices on the Side: Add avocado slices on the side to boost healthy fats and creaminess.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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