Pack the Perfect Picnic

Posted on Jul 22, 2016 by Hilton Head Health

We asked Healthy Kitchen Chef Karla to help pack a perfect and healthy picnic. After sifting through hundreds of recipes, she picked out her favorite packable healthy H3 dishes to include in our basket. 

Dill and Tomato Salad


2 each                Tomato, choppedDill and Tomato Salad

1/4 cup                Red onion, sliced thin

1 cup                   Cucumber, sliced thin

1 tablespoon     Olive Oil

1 teaspoon        Dill, fresh, chopped

1 teaspoon        Basil, fresh, chopped

1/2 teaspoon    Salt

1/2 teaspoon    Crushed red pepper flakes



  • Combine red wine vinegar, olive oil, fresh herbs, salt and crushed red pepper flakes to make a vinaigrette.
  • In a medium sized bowl combine tomato, red onion and cucumber
  • Mix vinaigrette with the tomato mixture
  • Enioy!


Servings: 4; SERVING SIZE 1/2 cup CALORIES 60 calories FAT 3.5 grams SODIUM 250 milligrams CARBOHYDRATE 6 grams FIBER 1 gram PROTEIN: 1 gram  

Chicken Salad Sandwich


3 (4 ounces)                Chicken breasts, grilled, chopped

2 Tablespoons            Hellman's reduced fat mayonnaise

1 each                          Lemon, juice, freshH3 Healthy Kitchen Chicken Salad Sandwich

1/4 cup                         Celery, diced

1 tablespoon               Green onion, chopped fine

2 tablespoons             toasted almonds

1/4 cup                         Pears, diced

1/4 teaspoon              sea salt

1/4 teaspoon              white pepper

4 each                        whole wheat bread sandwich thins


  • Mix chicken breast, mayonnaise, lemon juice, celery, green onion, almonds, pears, and salt & pepper.
  • Place 1/4 cup mixture of chicken salad on each piece of bread and spread out.


Servings: 6; SERVING SIZE 1 open face sandwich CALORIES 190 calories FAT 6 grams SODIUM 300 milligrams CARBOHYDRATE 20 grams FIBER 3 grams PROTEIN 16 grams  

Chocolate Whooping Pie 


1 1/2 cup                All purpose flour

1/3 cup                   Cocoa powder

3/4 tsp.                   Baking sodaChocolate Whoopie Pie

1/2 tsp.                   Salt                  

3/4 cup                   Buttermilk, fat-free                 

3/4 tsp.                   Vanilla extract               

1/3 cup                   Cottage cheese, 1% pureed              

1/2 cup                   Brown sugar

1 each                    Egg             


16 ounces            Fat-free Whipped Topping (Cool Whip)

1/2 cup                 Frozen berries, thawed


  • Preheat oven to 375°F. Lightly spray cookie sheet with pan spray
  • Combine dry ingredients; flour, cocoa powder, baking soda and salt in a medium mixing bowl. Mix.
  • Combine wet ingredients; buttermilk, vanilla extract, brown sugar, cottage cheese and egg. Mix
  • Slowly add wet mixture into the dry mixture, allowing the dry mixture to just absorbed the wet mixture. Do not over mix.
  • Once the mixture has combined (some clumps are fine) scoop 1/2 ounce of mixture onto the greased cookie sheet
  • Bake whoopie pies for 11 minutes
  • Remove from the oven and let cool
  • For the filling: combine thawed berries and whipped topping. Stuff each whoopie pie with 1 ounce of filling.
  • Enjoy!


SERVINGS: 15; SERVING SIZE; 1 whoopie pie; CALORIES 120kcal; FAT 1.5 grams; CARBOHYDRATES 17 grams; PROTEIN 3 grams; FIBER 1 gram


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