Daily Dish for Lunch / Dinner Wednesday August 5th 2020

Berry Delightful Spinach Salad

Ingredients

• 1/2 cup sugar

• 1 cup chopped pecans

• 1 package (6 ounces) fresh baby spinach

• 2 cups sliced fresh strawberries

• 1 cup fresh blueberries

• DRESSING:

• 1/4 cup balsamic vinegar

• 2/3 cup fresh strawberries

• 1 teaspoon sugar

• 3/4 teaspoon onion powder

• 1/2 teaspoon salt

• 2/3 cup olive oil

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Directions

• In a small heavy skillet over medium-low heat, cook sugar until it begins to melt. Gently drag melted sugar to the center of pan so sugar melts evenly. Cook, without stirring, until sugar is dark reddish brown, about 15 minutes.

• Remove from the heat; stir in pecans. Pour onto a foil-lined baking sheet; cool completely. Break pecans apart if necessary.

• In a salad bowl, combine the spinach, strawberries and blueberries. Place the first six dressing ingredients in a blender; cover and process until pureed. While processing, gradually add oil in a steady stream.

• Just before serving, drizzle salad with dressing; toss to coat. Top with sugared pecans.

Nutrition Facts 1 cup: 350 calories, 29g fat (3g saturated fat), 0 cholesterol, 167mg sodium, 24g carbohydrate (19g sugars, 3g fiber), 3g protein.

Macaroni and Cheese for Two

Ingredients

• 1-1/2 cups cooked elbow macaroni

• 1 cup shredded sharp cheddar cheese

• 1/2 cup whole milk

• 1 large egg, lightly beaten

• 1/2 teaspoon salt

• 1 tablespoon butter

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Directions

• Preheat oven to 350°. In a medium bowl, combine macaroni, cheese, milk, egg and salt; mix well. Pour into a greased 1-qt. shallow baking dish; dot with butter. Bake, uncovered, until a knife inserted in the center comes out clean, 30-35 minutes.

Nutrition Facts 1-1/2 cups: 447 calories, 27g fat (18g saturated fat), 190mg cholesterol, 1050mg sodium, 30g carbohydrate (4g sugars, 1g fiber), 21g protein.

Chicken & Apple Salad with Greens

Ingredients

• SALAD:

• 2 cups shredded cooked chicken

• 2 medium apples, chopped

• 1/2 cup thinly sliced red onion

• 10 cups torn mixed salad greens

• 1/2 cup chopped walnuts, toasted

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Directions

• In a large bowl, whisk the vinaigrette ingredients until blended. Add chicken, apples and onion; toss to coat. Just before serving, place greens on a large serving plate; top with chicken mixture. Sprinkle with walnuts.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1 serving: 306 calories, 19g fat (3g saturated fat), 42mg cholesterol, 549mg sodium, 20g carbohydrate (12g sugars, 4g fiber), 17g protein.

Turkey & Apricot Wraps

Ingredients

• 1/2 cup reduced-fat cream cheese

• 3 tablespoons apricot preserves

• 4 whole wheat tortillas (8 inches), room temperature

• 1/2 pound sliced reduced-sodium deli turkey

• 2 cups fresh arugula or baby spinach

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Directions

• In a small bowl, mix cream cheese and preserves. Spread about 2 tablespoons over each tortilla to within 1/2 in. of edges. Layer with turkey and arugula. Roll up tightly. Serve immediately or wrap in plastic and refrigerate until serving.

Nutrition Facts 1 wrap: 312 calories, 10g fat (4g saturated fat), 41mg cholesterol, 655mg sodium, 33g carbohydrate (8g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.

Broiled Lobster Tail

Ingredients

• 4 lobster tails (5 to 6 ounces each), thawed

• 1/4 cup cold butter, cut into thin slices

• Salt and pepper to taste

• Lemon wedges

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Directions

• Preheat broiler. Using kitchen scissors, cut a 2-in.-wide rectangle from the top shell of each lobster tail; loosen from lobster meat and remove.

• Pull away edges of remaining shell to release lobster meat from sides; pry meat loose from bottom shell, keeping tail end attached. Place in a foil-lined 15x10x1-in. pan. Arrange butter slices over lobster meat.

• Broil 5-6 in. from heat until meat is opaque, 5-8 minutes. Season with salt and pepper to taste; serve with lemon wedges.

Editor's Note: Recipe may be prepared using a compound herb butter in place of plain butter. To make compound butter, process 1/4 cup softened butter with fresh herbs and seasonings of choice in a small food processor. Transfer mixture to a sheet of waxed paper; roll into a log, then refrigerate until firm. To use, unwrap and cut into thin slices. Lemon-Chive Compound Butter: Add 2 tablespoons chopped fresh chives, 2 tablespoons chopped fresh parsley, 1 tablespoon minced shallot, 1 minced garlic clove, 1/2 teaspoon grated lemon peel and 1/4 teaspoon salt to butter. Chimichurri Compound Butter: Add 2 tablespoons chopped fresh cilantro, 2 tablespoons chopped fresh parsley, 1 tablespoon minced shallot, 1 teaspoon grated lemon peel, 1 teaspoon minced fresh oregano, 1 minced garlic clove, 1/4 teaspoon salt and 1/8 teaspoon crushed red pepper flakes to butter.

Nutrition Facts 1 lobster tail: 211 calories, 13g fat (8g saturated fat), 211mg cholesterol, 691mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 24g protein.

Shrimp Pasta Primavera

Ingredients

• 4 ounces uncooked angel hair pasta

• 8 jumbo shrimp, peeled and deveined

• 6 fresh asparagus spears, trimmed and cut into 2-inch pieces

• 1/4 cup olive oil

• 2 garlic cloves, minced

• 1/2 cup sliced fresh mushrooms

• 1 small plum tomato, peeled, seeded and diced

• 1 tablespoon each minced fresh basil, oregano, thyme and parsley

• 1/4 cup grated Parmesan cheese

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Directions

• Cook pasta according to package directions. Meanwhile, in a large skillet, saute shrimp and asparagus in oil until shrimp turn pink, 3-4 minutes. Add garlic; cook 1 minute longer. Add the mushrooms, broth, tomato, salt and pepper flakes; simmer, uncovered, for 2 minutes.

• Drain pasta. Add the pasta and seasonings to skillet; toss to coat. Sprinkle with cheese.

Nutrition Facts 1 serving: 581 calories, 32g fat (6g saturated fat), 89mg cholesterol, 583mg sodium, 49g carbohydrate (4g sugars, 3g fiber), 24g protein.

Salmon with Root Vegetables

• 6 servings

Read Next Broccoli with Garlic, Bacon & Parmesan Seared Salmon with Strawberry Basil Relish Cod with Sweet Peppers

Ingredients

• 2 tablespoons olive oil

• 2 medium sweet potatoes, peeled and cut into 1/4-inch cubes

• 2 medium red potatoes, cut into 1/4-inch cubes

• 2 medium turnips, peeled and diced

• 2 medium carrots, peeled and diced

• 1 teaspoon sea salt, divided

• 1 teaspoon chili powder

• 3/4 teaspoon pepper, divided

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground cumin

• 6 salmon fillets (6 ounces each)

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• Preheat oven to 400°. In a large skillet, heat oil over medium heat. Add potatoes, turnips and carrots. Combine 1/2 teaspoon salt, chili powder, 1/2 teaspoon pepper, cinnamon and cumin; sprinkle over vegetables. Cook, stirring frequently, until vegetables are tender, 15-20 minutes.

• Meanwhile, place salmon, skin side down, in a foil-lined 15x10x1-in. baking pan. Sprinkle with remaining salt and pepper. Bake 10 minutes. Preheat broiler; broil until fish just begins to flake easily, 2-5 minutes. Serve salmon with vegetables.

Test Kitchen TipsNestle a poached egg in the vegetables, and get a 6g boost of protein. Roasting helps bring out the natural sweetness of root vegetables, perfect for getting kids (and many adults) to eat them. Nutrition Facts 1 serving: 417 calories, 21g fat (4g saturated fat), 85mg cholesterol, 464mg sodium, 26g carbohydrate (9g sugars, 4g fiber), 31g protein. Diabetic exchanges: 4 lean meat, 2 starch, 1 fat.

Vegetable Ribbons

• 4 servings

Read Next Glazed Orange Carrots Ribboned Vegetables Peachy-Orange Glazed Carrots

Ingredients

• 3 medium carrots, peeled

• 2 medium zucchini

• 2 tablespoons butter

• 3/4 cup reduced-sodium chicken broth

• 2 tablespoons minced fresh parsley, divided

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• Using a vegetable peeler, cut the vegetables lengthwise into very thin strips.

• In a large skillet over medium heat, melt butter. Add broth. Bring to a boil; cook until liquid is reduced to 1/3 cup. Add the vegetable strips and 1 tablespoon parsley; cook and stir for 2 minutes or just until crisp-tender. Sprinkle with remaining parsley. Serve with a slotted spoon.

Nutrition Facts 3/4 cup: 88 calories, 6g fat (4g saturated fat), 15mg cholesterol, 190mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Apple Raisin Bread

Ingredients

• 2 packages (1/4 ounce each) active dry yeast

• 1-1/2 cups warm water (110° to 115°), divided

• 1 teaspoon sugar

• 3 large eggs, room temperature, beaten

• 1 cup applesauce

• 1/2 cup honey

• 1/2 cup canola oil

• 2 teaspoons salt

• 8 to 9 cups all-purpose flour

• 1-1/2 cups diced peeled apples

• 1-1/2 cups raisins

• 2 tablespoons lemon juice

• 2 tablespoons cornmeal

• GLAZE:

• 1 large egg, beaten

• Sugar

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Directions

• In a small bowl, combine yeast, 1/2 cup water and sugar; set aside. In a large bowl, combine eggs, applesauce, honey, oil, salt and remaining water; mix well. Stir in yeast mixture. Gradually add enough flour to form a soft dough. Knead on a floured surface until smooth and elastic, about 10 minutes. Place dough in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.

• Punch down and turn over in bowl. Cover and let rise 30 minutes. In a small bowl, combine the apples, raisins and lemon juice. Divide dough into 3 parts; knead a third of the apple mixture into each part. Shape each into a round flat ball. Place each in a greased 8-in. round baking pan that has been sprinkled with cornmeal. Cover and let rise until doubled, about 1 hour.

• Brush each loaf with egg and sprinkle with sugar. Bake at 350° for 30-35 minutes or until bread sounds hollow when tapped.

Nutrition Facts 1 slice: 135 calories, 3g fat (0 saturated fat), 18mg cholesterol, 105mg sodium, 25g carbohydrate (8g sugars, 1g fiber), 3g protein.

Mushrooms & Peas Rice Pilaf

Ingredients

• 1 package (6.6 ounces) rice pilaf mix with toasted almonds

• 1 tablespoon butter

• 1-1/2 cups fresh or frozen peas

• 1 cup sliced baby portobello mushrooms

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Directions

• Prepare pilaf according to package directions.

• In a large skillet, heat butter over medium heat. Add peas and mushrooms; cook and stir until tender, 6-8 minutes. Stir in rice.

Nutrition Facts 2/3 cup: 177 calories, 6g fat (2g saturated fat), 10mg cholesterol, 352mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Buttery Almond Green Beans

Ingredients

• 2 pounds fresh green beans, trimmed

• 2 cups water

• 1 envelope onion soup mix

• 2/3 cup slivered almonds, toasted

• 2 tablespoons grated Parmesan cheese

• 6 tablespoons butter, melted

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Directions

• In a large saucepan, combine the beans, water and soup mix. Bring to a boil. Reduce heat; cover and simmer until beans are crisp-tender, 15-20 minutes.

• In a small bowl, combine the almonds, cheese and paprika. Drain beans; drizzle with butter and sprinkle with almond mixture. Toss to coat.

Nutrition Facts 3/4 cup: 179 calories, 14g fat (6g saturated fat), 24mg cholesterol, 407mg sodium, 13g carbohydrate (4g sugars, 5g fiber), 5g protein.

Aunt Marion’s Fruit Salad Dessert

Ingredients

• 1 can (20 ounces) pineapple chunks, drained

• 1 can (15-1/4 ounces) sliced peaches, drained and cut into bite-size pieces

• 1 can (11 ounces) mandarin oranges, drained

• 3 bananas, sliced

• 2 unpeeled red apples, cut into bite-sized pieces

• FRUIT SAUCE:

• 1 cup cold whole milk

• 3/4 cup sour cream

• 1/3 cup thawed orange juice concentrate

• 1 package (3.4 ounces) instant vanilla pudding mix

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Directions

• In a large bowl, combine fruits; set aside. Whisk sauce ingredients until smooth. Gently fold into fruits. Cover and chill for 3-4 hours before serving.

Nutrition Facts 1 cup: 218 calories, 5g fat (3g saturated fat), 7mg cholesterol, 86mg sodium, 44g carbohydrate (37g sugars, 3g fiber), 2g protein.

Tropical Berry Smoothies

Ingredients

• 1 cup pina colada juice blend

• 1 container (6 ounces) vanilla yogurt

• 1/4 cup frozen mango chunks

• 1/4 cup frozen unsweetened blueberries

• 1/3 cup frozen unsweetened strawberries

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Directions

• In a blender, combine all the ingredients; cover and process for 30 seconds or until smooth. Pour into chilled glasses; serve immediately.

Nutrition Facts 1.250 cups: 172 calories, 2g fat (1g saturated fat), 4mg cholesterol, 62mg sodium, 35g carbohydrate (32g sugars, 2g fiber), 5g protein.