edge of tortilla.

In a bowl, mix broccoli, carrots and optional ingredients such as 1½ teaspoons sunflower seeds; 1 tablespoon sun-dried tomatoes packed in oil, patted dry and finely chopped; 1½ teaspoons golden raisins; 1 tablespoon water chestnuts, chopped; or 1 tablespoon mango chutney. Sprinkle a thin layer of mixture on tortilla within ¼ inch of edge. Roll up; pin with toothpicks. Chill at least 2 hours. Slice into pinwheels 1 inch thick.

Per serving: 274 cal.; 8 g pro.; 49 g carb.; 5 g fat (1 sat., 3 monounsat., 1 polyunsat.); 1 mg chol.; 521 mg sod.; 3 g fiber; 4 g sugar; 16 percent calories from fat.

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ASIAN PASTA SALAD

Prep time: 20 minutes

Cook time: 10 minutes

Serves 6

Recipe from "The Laptop Lunch" by Amy Hemmert and Tammy Pelstring (Morning Run Press, $8.99, 96 pages).

INGREDIENTS

8 ounces pasta

1 cup broccoli, cut into bite-size pieces

1½ cups green beans, sugar snap peas, cabbage or zucchini, cut into bite-size pieces

¾ cup carrots, cut into thin 1-inch strips

1 clove minced garlic (optional)

2 tablespoons sesame oil

2 tablespoons soy sauce

2 tablespoons sesame seeds

2 tablespoons fresh cilantro, chopped

½ cup bean sprouts

INSTRUCTIONS

Boil pasta in large pot of boiling water until it is half cooked. Add all vegetables, except bean sprouts, and boil until pasta is al dente and vegetables are tender.

Drain and place in large bowl.

Mix together garlic (if using), sesame oil and soy sauce for dressing.

Add the sesame seeds, cilantro, bean sprouts and dressing to the pasta. Toss well.

Per serving using cabbage: 215 cal.; 10 g pro.; 32 g carb.; 5 g fat (1 sat., 2 monounsat., 2 polyunsat.); 0 mg chol.; 457 mg sod.; 4 g fiber; 4 g sugar; 23 percent calories from fat.

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VEGGIE TORTILLA BITES

Prep time: 10 minutes

Cook time: 30 minutes

Serves 1

Recipe adapted from "The Lunchbox Book: Nutritional and Creative Ideas To Liven Up Your Packed Lunch" (New Holland Publishers, $12.95, 72 pages).

INGREDIENTS

1 medium potato, cut into small chunks

2 teaspoons olive oil

¼ cup red bell pepper, finely chopped

¼ cup frozen green peas

3 eggs, beaten

Salt and pepper to taste

INSTRUCTIONS

Boil potato chunks until tender, drain. Fry in olive oil in a nonstick frying pan until lightly browned. Add red bell pepper and cook until softened. Stir in frozen peas, then pour in eggs. Season and cook until eggs are set on bottom. Slide pan under a hot grill or broiler and cook until the top is set.

Cool and cut into wedges.

Per serving: 438 cal.; 24 g pro.; 31 g carb.; 24 g fat (6 sat., 13 monounsat., 3 polyunsat., 2 other); 637 mg chol.; 819 mg sod.; 4 g fiber; 6 g sugar; 50 percent calories from fat.

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RICE TRIANGLES

Prep time: 20 minutes

Cook time: 45 minutes

Serves 4 (12 triangles total)

Recipe from "The Laptop Lunch" by Amy Hemmert and Tammy Pelstring (Morning Run Press, $8.99, 96 pages).

INGREDIENTS

3 cups whole-grain sushi rice, dry

½ cup rice vinegar

1 teaspoon salt

¼ cup sugar

2 tablespoon sweet sake or mirin

3 tablespoons sesame seeds

6 sheets nori seaweed

INSTRUCTIONS

Wash rice, drain and cook as directed. While rice is cooking, prepare vinegar sauce by mixing together vinegar, salt, sugar and sake or mirin. Toss with cooked rice. Add sesame seeds and toss again. Allow rice to cool.

Wet hands and mold rice mixture into 1-inch-thick triangles with 2½-inch sides.

Cut nori sheets in half and wrap each rice triangle in one half sheet.

For variety, shape rice into logs, spheres, cubes and pyramids.

Per triangle: 157 cal.; 3 g pro.; 33 g carb.; trace fat; 0 mg chol.; 209 mg sod.; 2 g fiber; 4 g sugar; 4 percent calories from fat.

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CHICKEN SALAD

Prep time: 25 minutes

Serves 4 to 6

Recipe by Food Network Kitchens. Note: Prep time does not include the time to make the poached chicken.

INGREDIENTS

4 cups diced poached chicken, (recipe below)

1 stalk celery, cut into ¼-inch dice

4 scallions, trimmed and thinly sliced, or ¼ cup sweet onion cut into ¼-inch dice

1 ½ teaspoons finely chopped fresh tarragon or fresh dill

2 tablespoons finely chopped parsley

1 cup prepared or homemade mayonnaise

2 teaspoons strained, freshly squeezed lemon juice

1 teaspoon Dijon mustard

2 teaspoons kosher salt

Freshly ground black pepper

INSTRUCTIONS

In a mixing bowl, toss together chicken, celery, scallions and herbs. Set aside.

In a small bowl, whisk together mayonnaise, lemon juice, mustard, salt and pepper to taste. Add to the chicken and mix gently until combined.

Serve on a bed of lettuce with sliced tomatoes in half an avocado, or in a chicken club sandwich made with bread, bacon, tomatoes and lettuce.

Per serving based on 6 servings: 427 cal.; 29 g pro.; 1 g carb.; 32 g fat (6 sat., 1 monounsat., 1 polyunsat., 24 other); 106 mg chol.; 927 mg sod.; 0 g fiber; 0 g sugar; 71 percent calories from fat.

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POACHED CHICKEN

Prep time: 50 minutes

Cook time: 25 minutes

Makes 4 cups

Note: Prep time includes the 30-minute standing time for the chicken in the broth.

INGREDIENTS

10 sprigs parsley

2 sprigs fresh thyme

1 small onion, halved

1 small carrot, halved

1 stalk celery, halved

3 pounds chicken breast halves, on the bone and fat trimmed

5 to 6 cups chicken broth, homemade or low-sodium canned

INSTRUCTIONS

Put parsley, thyme, onion, carrot, celery and chicken breasts in a medium saucepan. Cover with the broth and bring just to a boil. Lower heat to very low and cover. Poach chicken for 20 minutes or until firm to touch. Remove pan from heat, uncover, and cool chicken in the liquid for 30 minutes. Transfer chicken to a cutting board and reserve liquid. Bone and skin the chicken and cut the meat into 1-inch cubes. Discard the bones and skin.

Strain the broth and store, covered, in the refrigerator for 3 days or freeze for later use. Remove any fat from the surface of the broth before using.

Per ½ cup: 115 cal.; 22 g pro.; 0 g carb.; 3 g fat (1 sat., 1 monounsat., 1 polyunsat.); 60 mg chol.; 52 mg sod.; 0 g fiber; 0 g sugar; 21 percent calories from fat.

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© 2009, The Sacramento Bee (Sacramento, Calif.).