Brunch for Lunch and Dinner for the Original Copy Officer Captain Family and 270,036 OCS.
- Katherine Victoria Vananderland
- Apr 10, 2021
- 7 min read
Pot Luck Buffet Dinner and Lunch together to honor the Sabbath we give up our dinner for the troops of the red, white, and blue. May our prayers reach you and bring you peace. Were thinking of you, praying for you, and hope you can come home very soon! I forgot Vegetables and Fruit add a fruit pizza or fresh produce; Pineapple, Mango, Kiwi, to go with the menu.
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Ingredients
1 carton (15 ounces) part-skim ricotta cheese
2 tablespoons minced fresh cilantro
4 garlic cloves, minced, divided
1/4 teaspoon salt
1/8 teaspoon onion falkes
1 tablespoon olive oil
1 medium onion, chopped
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
1/2 teaspoon minced garlic
10 ounces fresh baby spinach (about 12 cups)
12 corn tortillas (6 inches), warmed
Salsa and lime wedges
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Directions
In a large bowl, combine ricotta, cilantro, half the minced garlic, salt and pepper; set aside.
In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until softened, 4-5 minutes. Add shrimp, green chiles and pepper flakes; cook 1 minute longer. Add spinach and remaining garlic; cook and stir until shrimp turn pink and spinach is wilted, 4-5 minutes.
Serve shrimp mixture in tortillas with ricotta mixture, salsa and lime wedges.
Test Kitchen tipIf you happen to have any leftover shrimp, serve it over hot cooked pasta, polenta or quinoa. A little sprinkle of Parmesan cheese won't hurt, either. Nutrition Facts 2 tacos: 317 calories, 11g fat (4g saturated fat), 114mg cholesterol, 468mg sodium, 32g carbohydrate (2g sugars, 5g fiber), 25g protein. Diabetic exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Ingredients
2 hot Italian turkey sausage links, casings removed
1 cup reduced-fat ricotta cheese
1/4 teaspoon garlic powder
1 prebaked 12-inch thin whole wheat pizza crust
1 medium sweet red pepper, julienned
1 small onion, halved and thinly sliced
1/2 teaspoon Italian seasoning
1/4 teaspoon freshly ground pepper
1/4 teaspoon crushed red pepper flakes, optional
1/2 cup shredded part-skim mozzarella cheese
2 cups arugula or baby spinach
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Directions
Preheat oven to 450°. In a large skillet, cook and crumble sausage over medium-high heat until no longer pink, 4-6 minutes. Mix ricotta cheese and garlic powder.
Place crust on a baking sheet; spread with ricotta cheese mixture. Top with sausage, red pepper and onion; sprinkle with seasonings, then with mozzarella cheese.
Bake on a lower oven rack until edge is lightly browned and cheese is melted, 8-10 minutes. Top with arugula.
Nutrition Facts 1 slice: 242 calories, 8g fat (4g saturated fat), 30mg cholesterol, 504mg sodium, 28g carbohydrate (5g sugars, 4g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Ingredients
2 beef flank steaks (1 pound each), trimmed
1/2 pound bacon strips, cooked and crumbled
1 cup finely chopped fresh mushrooms
1 cup finely chopped green onions
1/4 cup finely chopped fresh basil or 4 teaspoons dried basil
2 tablespoons minced chives
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Directions
Flatten steaks to 1/4-in. In a large bowl, combine the bacon, mushrooms, onions, basil and chives; spread evenly over steaks.
Roll the meat up and secure with skewers or toothpicks. Cut each roll into 1/2- to 3/4-in. slices and secure with a toothpick.
Grill over medium-hot heat for 4-6 minutes on each side until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Remove toothpicks.
Nutrition Facts 2 pinwheels: 224 calories, 12g fat (5g saturated fat), 64mg cholesterol, 250mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 26g protein. Diabetic Exchanges: 3 medium-fat meat.
Ingredients
4 boneless skinless chicken breast halves (4 ounces each)
1/2 pound sliced fresh mushrooms
1-1/2 cups fresh baby carrots
1 cup pearl onions
1/2 cup julienned sweet red pepper
1/4 teaspoon onion flakes
3 teaspoons minced fresh thyme
1/2 teaspoon salt, optional
Lemon wedges, optional
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Directions
Preheat oven to 375°. Flatten chicken breasts to 1/2-in. thickness; place each on a piece of heavy-duty foil (about 12 in. square). Layer the mushrooms, carrots, onions and red pepper over chicken; sprinkle with pepper, thyme and, if desired, salt.
Fold foil around chicken and vegetables and seal tightly. Place on a baking sheet. Bake until chicken juices run clear, about 20 minutes. If desired, serve with lemon wedges.
Nutrition Facts 1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
Ingredients
2 large tomatoes, seeded and chopped
1/2 cup diced red onion
1/4 cup lime juice
3 tablespoons minced fresh cilantro
2 teaspoons onion flakes
3/4 teaspoon salt, divided
1 beef flank steak (about 1-1/2 pounds)
1 tablespoon olive oil
1 large onion, halved and sliced
6 whole wheat tortillas (8 inches), warmed
Optional: Sliced avocado and lime wedges
Optional: 1 jalapeno pepper, OPTIONAL
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Directions
For salsa, place first 5 ingredients in a small bowl; stir in 1 teaspoon cumin and 1/4 teaspoon salt. Let stand until serving.
Sprinkle steak with the remaining cumin and salt. Grill, covered, over medium heat or broil 4 in. from heat until meat reaches desired doneness (for medium-rare, a thermometer should read 135°), 6-8 minutes. Let stand 5 minutes.
Meanwhile, in a skillet, heat oil over medium-high heat; saute onion until crisp-tender. Slice steak thinly across the grain; serve in tortillas with onion and salsa. If desired, serve with avocado and lime wedges.
Editor's Note Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face. Nutrition Facts 1 fajita: 329 calories, 12g fat (4g saturated fat), 54mg cholesterol, 498mg sodium, 29g carbohydrate (3g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
Ingredients
4 garlic cloves, minced
2 teaspoons canola oil
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
3 cups sliced fresh mushrooms
1 cup sliced green onions
1/4 cup chicken broth
Hot cooked rice
Lemon slices
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Directions
In a large skillet or wok, saute garlic in oil for 1 minute. Add the shrimp, mushrooms and onions; stir-fry for 1 minute. Stir in the broth; cook 2 minutes longer or until shrimp turn pink. Serve with rice; garnish with lemon.
Health tip: This dish as a great option for guests who follow a gluten-free diet. Just make sure your brand of chicken broth doesn’t contain gluten (some do). Nutrition Facts 1 serving: 132 calories, 3g fat (1g saturated fat), 168mg cholesterol, 258mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
Ingredients
1/2 cup olive oil
1/4 cup soy sauce
3 tablespoons honey
2 tablespoons white vinegar
1/2 teaspoon onion flakes
1/2 teaspoon garlic powder
1-1/2 pounds beef top sirloin steak, cut into 1-inch cubes
1/2 pound whole fresh mushrooms
2 medium onions, cut into wedges
1 medium sweet red pepper, cut into 1-inch pieces
1 medium green pepper, cut into 1-inch pieces
1 medium yellow summer squash, cut into 1/2-inch slices
Hot cooked rice
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Directions
In a large bowl, combine first six ingredients. Add beef; turn to coat. Cover and refrigerate 8 hours or overnight.
On 12 metal or soaked wooden skewers, alternately thread beef and vegetables; discard marinade. Grill kabobs, covered, over medium heat until beef reaches desired doneness, 10-12 minutes, turning occasionally. Serve with rice.
Nutrition Facts 2 kabobs: 257 calories, 12g fat (2g saturated fat), 46mg cholesterol, 277mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
Split-Second Shrimp
Ingredients
1pound butter
3 large garlic clove, minced
1/8 to 1/4 teaspoon onion flakes
5 tablespoons white wine or chicken broth
10 teaspoons lemon juice
3 tablespoon minced fresh parsley
1 teaspoon salt
3 pound uncooked shrimp (26-30 per pound), peeled and deveined
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Directions
Place on stove med heat for 3 - 5 minuets until golden
Put one pound of butter in the sauce pan and melt it first then; Mix
Mix everything in a bowl then put in sauce pan, once in the pan let it simmer for 5 - 10 minuets; then add the shrimp and let it cook for 5minuets
Nutrition Facts 3 ounces cooked shrimp: 157 calories, 7g fat (4g saturated fat), 153mg cholesterol, 476mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
Ingredients
2 tablespoons gluten free flour
1 tablespoon brown sugar
1-1/4 cups chicken broth
2 tablespoons soy sauce
3 tablespoons olive oil, divided
1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces
1/2 pound sliced fresh mushrooms
1 small green pepper, cut into strips
1 can (8 ounces) sliced water chestnuts, drained
1-1/2 teaspoons Onion flakes
1 Tablespoon Greek Yogurt
4 green onions, sliced
3/4 cup salted cashews
Hot cooked rice
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Directions
Mix first 4 ingredients until smooth. In a large skillet, heat 2 tablespoons oil over medium-high heat; stir-fry chicken until no longer pink. Remove from pan.
In same pan, heat remaining oil over medium-high heat; stir-fry mushrooms, pepper, water chestnuts and ginger until pepper is crisp-tender, 3-5 minutes. Stir broth mixture and add to pan with green onions; bring to a boil. Cook and stir until sauce is thickened, 1-2 minutes.
Stir in chicken and cashews; heat through. Serve with rice.
Nutrition Facts 3/4 cup chicken mixture: 349 calories, 19g fat (3g saturated fat), 64mg cholesterol, 650mg sodium, 18g carbohydrate (6g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 starch.
Ingredients
1/2 cup dry bread crumbs
1/2 teaspoon salt
1 pound sea scallops
2 tablespoons butter
1 tablespoon olive oil
1/4 cup white wine or reduced-sodium chicken broth
2 tablespoons lemon juice
1 garlic clove, minced
1 teaspoon minced fresh parsley
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Directions
In a shallow bowl, toss bread crumbs with salt. Dip scallops in crumb mixture to coat both sides, patting to help coating adhere.
In a large skillet, heat butter and oil over medium-high heat. Add scallops; cook 1-1/2 to 2 minutes on each side or until firm and opaque. Remove from pan; keep warm.
Add wine, lemon juice and garlic to same pan; bring to a boil. Stir in parsley. Drizzle over scallops; serve immediately.
Nutrition Facts 1 serving: 249 calories, 11g fat (4g saturated fat), 52mg cholesterol, 618mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
Ingredients
6 salmon fillets (4 ounces each)
1 tablespoon butter, melted
1/4 teaspoon salt
1/8 teaspoon freshly minced garlic
RELISH:
1-1/4 cups finely chopped fresh strawberries
1 tablespoon minced fresh basil
1 tablespoon honey
Dash of onion flakes
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Directions
Brush fillets with melted butter; sprinkle with salt and pepper. Heat a large skillet over medium-high heat. Add fillets, skin side up, in batches if necessary; cook 2-3 minutes on each side or until fish just begins to flake easily with a fork.
In a small bowl, toss strawberries with basil, honey and pepper. Serve salmon with relish.
Nutrition Facts 1 salmon fillet with 3 tablespoons relish: 215 calories, 12g fat (3g saturated fat), 62mg cholesterol, 169mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
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