KEY TO FOOD EXCHANGES

Fat Free Fruit Milk Protein Starch Vegetable

Decadent Deviled Eggs

Who doesn’t need an excuse to bring out the china and fine linens?

High tea doesn’t have to be high in calories. Treat the special people

in your life to a fancy (but easy to prepare) tea party featuring healthy nibbles.

Sweet and savory, meat- or grain-free, there is something for everyone on

this scrumptious spread.

Invite the

1 hard-boiled egg, sliced in half1 t. reduced-fat, gluten-free mayonnaise a dab of horseradish1 T. sweet pickle relishsprinkle with paprika and chives

MEAT FREE

GLUTENFREE

Exchange System to Your Tea Party

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Per serving:

(Rev. 3/16) © 2016 by TOPS Club Inc.

VEGAN

All exchange values are approximate.

Pepper Boats With Guacamole GLUTENFREE

Pinwheels With Sundried Tomatoes

and Arugula

3 baby bell peppers, sliced in half lengthwise2 T. guacamole (mashed avocado with a little onion and tomato) ¼ c. salsa 6 small slices of jalapenocilantro, chopped

1 spinach tortilla, 10” across1 T. sundried tomatoes, packed in oil2 T. feta cheese 1 T. fat-free cream cheesearugula or other salad greens

MEAT FREE

Roll up your tortilla tightly. Microwave for 30 seconds to melt the cheese. Let cool, then slice into six 1-in. pieces.

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. VEGAN recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to make sure the brand you are using does not contain these items in any form.

VEGETARIAN (MEAT FREE) recipes are prepared without any meat, poultry, or seafood. Check the label on each ingredient to make sure the brand you are using does not contain these items. TOPS vegetarian recipes may contain animal products including foods with animal fats, milk or eggs.

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Per serving:

One serving is three 1-in. pieces. The exchanges below are for two servings.

(Rev. 3/16) © 2016 by TOPS Club Inc.

KEY TO FOOD EXCHANGES

Fat Free Fruit Milk Protein Starch Vegetable

Tea Sandwich With Chicken Salad

Mini Strawberry Parfait

1 oz. cooked chicken, diced1 t. reduced-fat mayonnaise a dab of mustard2 T. walnuts, choppedsprinkle with dilla few slices of cucumber1 slice of bread, crusts removed and sliced diagonally

½ c. strawberries, halved2⁄3 c. Greek yogurt1½ graham crackers, 2½-in. square, crumbled

All exchange values are approximate.

It’s Tea Time!A sample 650-calorie tea party lunch could include:

1 deviled egg 1 chicken salad tea sandwich 3 pinwheels 3 baby bell peppers with guacamole 1 mini strawberry parfait

If you’re avoiding gluten, this tea sandwich is equally delicious when made using gluten-free mayo and gluten-free bread!

Per serving:

Per 4 oz. serving:

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(Rev. 3/16) © 2016 by TOPS Club Inc.