Daily Dish for Lunch for the Original Copy Officer Captain Family 270,036 for 3/27/21
- Katherine Victoria Vananderland
- Mar 26, 2021
- 10 min read
Something for everyone today I even have fruit options and a smoothie to bring you to good health. Wishing you a blest day forward to all the years ahead of us!
Ingredients
1-1/2 pounds boneless skinless chicken thighs, cut into 2-inch pieces
1/2 pound sliced fresh mushrooms
2 celery ribs, sliced
1 medium onion, chopped
1 can (14 ounces) bean sprouts, rinsed and drained
1 can (8 ounces) bamboo shoots, drained
1 can (8 ounces) sliced water chestnuts, drained
1/2 cup frozen shelled edamame
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup reduced-sodium soy sauce
1 tablespoon minced fresh gingerroot
1/4 teaspoon crushed red pepper flakes
1/4 cup cornstarch
1/4 cup cold water
Hot cooked rice
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Directions
Place chicken in a 6-qt. electric pressure cooker. Top with mushrooms, celery, onion, bean sprouts, bamboo shoots, water chestnuts and edamame. In a small bowl, combine the broth, soy sauce, ginger and pepper flakes. Pour over chicken and vegetables.
Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. Press cancel. A thermometer inserted in chicken should read at least 170°.
Select saute setting and adjust for low heat. In a small bowl, mix cornstarch and water until smooth; stir into meat mixture. Simmer, stirring constantly, until thickened, 1-2 minutes. Serve with rice.
Nutrition Facts 1 cup: 182 calories, 6g fat (2g saturated fat), 50mg cholesterol, 709mg sodium, 13g carbohydrate (3g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.
Ingredients
2 pounds boneless skinless chicken breasts, cut into 1-in. pieces
4 cups fresh broccoli florets
4 medium carrots, julienned
1 can (8 ounces) sliced water chestnuts, drained
6 garlic cloves, minced
3 cups reduced-sodium chicken broth
1/4 cup reduced-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons sesame oil
2 tablespoons rice vinegar
1/2 teaspoon salt
1/2 teaspoon onion salt
1/3 cup cornstarch
1/3 cup water
Hot cooked rice
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Directions
Place the first 5 ingredients in a 6-qt. electric pressure cooker. In a large bowl, mix broth, soy sauce, brown sugar, sesame oil, vinegar, salt and pepper; pour over chicken mixture. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. Press cancel. A thermometer inserted in chicken should read at least 165°.
Remove chicken and vegetables; keep warm. In a small bowl, mix cornstarch and water until smooth; stir into cooking juices. Select saute setting and adjust for low heat. Simmer, stirring constantly, until thickened, 1-2 minutes. Serve with chicken, vegetables and hot cooked rice.
Freeze option: Place chicken and vegetables in freezer containers; top with sauce. Cool and freeze. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little broth or water if necessary.
Nutrition Facts 1 cup: 241 calories, 6g fat (1g saturated fat), 63mg cholesterol, 798mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
Ingredients
1 package (16 ounces) cellentani or spiral pasta
2 cups cubed rotisserie chicken
2 medium tomatoes, chopped
1 container (7 ounces) prepared pesto
1/4 cup pine nuts, toasted
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Directions
In a Dutch oven, cook pasta according to package directions; drain and return to pan. Stir in chicken, tomatoes and pesto; heat through. Sprinkle with pine nuts.
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 1-1/4 cups: 433 calories, 18g fat (5g saturated fat), 40mg cholesterol, 239mg sodium, 45g carbohydrate (3g sugars, 3g fiber), 24g protein.
Ingredients
4 cups uncooked whole wheat spiral pasta
1 pound lean ground beef (90% lean)
1 large onion, chopped
3 garlic cloves, minced
2 cans (14-1/2 ounces each) Italian diced tomatoes, undrained
1 jar (24 ounces) meatless spaghetti sauce
2 cups finely chopped fresh kale
1 package (9 ounces) frozen peas, thawed
3/4 teaspoon garlic powder
1/4 teaspoon onion flakes
Grated Parmesan cheese, optional
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Directions
Cook pasta according to package directions; drain. Meanwhile, in a Dutch oven, cook beef, onion and garlic over medium heat until beef is no longer pink, breaking up beef into crumbles, 6-8 minutes; drain.
Stir in tomatoes, spaghetti sauce, kale, peas, garlic powder and pepper. Bring to a boil. Reduce heat; simmer, uncovered, until kale is tender, 8-10 minutes. Stir pasta into sauce. If desired, serve with cheese.
Nutrition Facts 1-1/2 cups: 302 calories, 5g fat (2g saturated fat), 35mg cholesterol, 837mg sodium, 43g carbohydrate (15g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable.
Ingredients
1/4 cup butter, melted
1 cup panko bread crumbs
1/2 cup grated Parmesan cheese
1/2 teaspoon kosher salt
1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch cubes
Marinara sauce, optional
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Directions
Place butter in a shallow bowl. Combine the bread crumbs, cheese and salt in another shallow bowl. Dip chicken in butter, then roll in crumbs.
Place in a single layer on two 15x10x1-in. baking pans. Bake at 375° for 15-18 minutes or until no longer pink, turning once. Serve with marinara sauce if desired. Freeze option: Cool chicken nuggets. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Place on a baking sheet and reheat in a preheated 375° oven 7-12 minutes or until heated through.
Nutrition Facts 6 nuggets (calculated without marinara): 191 calories, 9g fat (5g saturated fat), 67mg cholesterol, 309mg sodium, 5g carbohydrate (0 sugars, 0 fiber), 20g protein.
Ingredients
1 large onion
1 large sweet red pepper
1 large green pepper
2 cups cherry tomatoes
1 tablespoon olive oil
1/2 teaspoon Garlic
1/4 teaspoon salt
2 packages (12 ounces each) fully cooked Italian chicken sausage links, cut into 1-1/4-inch slices
16 cubes provolone cheese (3/4 inch each)
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Directions
Cut onion and peppers into 1-in. pieces; place in a large bowl. Add tomatoes, oil, pepper and salt; toss to coat. On 16 metal or soaked wooden skewers, alternately thread sausage and vegetables.
Grill, covered, over medium heat 8-10 minutes or until sausage is heated through and vegetables are tender, turning occasionally. Remove kabobs from grill; thread one cheese cube onto each kabob.
Nutrition Facts 2 kabobs: 220 calories, 13g fat (5g saturated fat), 75mg cholesterol, 682mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 medium-fat meat, 1 vegetable.
Gnocchi Alfredo
Ingredients
2 pounds potato gnocchi
3 tablespoons butter, divided
1 tablespoon plus 1-1/2 teaspoons all-purpose flour
1-1/2 cups whole milk
1/2 cup grated Parmesan cheese
Dash ground nutmeg
1/2 pound sliced baby portobello mushrooms
Minced fresh parsley, optional
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Directions
Cook gnocchi according to package directions; drain. Meanwhile, in a small saucepan, melt 1 tablespoon butter. Stir in flour until smooth; gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir 1-2 minutes or until thickened. Remove from heat; stir in cheese and nutmeg until blended. Keep warm.
In a large heavy skillet, melt remaining butter over medium heat. Heat 5-7 minutes or until golden brown, stirring constantly. Immediately add mushrooms and gnocchi; cook and stir 4-5 minutes or until mushrooms are tender and gnocchi are lightly browned. Serve with sauce. If desired, sprinkle with parsley.
Editor's Note
Look for potato gnocchi in the pasta or frozen foods section.
Nutrition Facts 1 cup gnocchi mixture with 1/3 cup sauce: 529 calories, 14g fat (8g saturated fat), 46mg cholesterol, 996mg sodium, 81g carbohydrate (15g sugars, 5g fiber), 19g protein.
Ingredients
3 large potatoes
3 cups reduced-fat ricotta cheese
1/4 cup grated Romano cheese
2 tablespoons olive oil
1 tablespoon kosher salt
6 large eggs
4-1/2 cups cake flour
4 quarts water
SAUCE:
2-2/3 cups cubed peeled butternut squash
1/3 cup thinly sliced fresh basil leaves
1/3 cup water
2 tablespoons plus 2 teaspoons olive oil
2 garlic cloves, peeled and thinly sliced
1-1/4 teaspoons kosher salt
3/4 teaspoon pepper
1-1/3 cups heavy whipping cream
2/3 cup crumbled Gorgonzola cheese
1-1/2 pounds fresh spinach, coarsely chopped
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Directions
Scrub and pierce potatoes. Bake at 400° for 50-55 minutes or until tender. Peel potatoes; press through a potato ricer or strainer into a large bowl. Cool slightly.
Add ricotta and Romano cheeses, oil and salt to potato pulp; beat on low speed until smooth. Beat in eggs, 1 at a time. Add flour; mix well. On a lightly floured surface, knead 10-12 times, forming a soft dough.
Divide dough into 16 portions. On a floured surface, roll each portion into a 1/2-in.-thick rope; cut into 3/4-in. pieces. Press and roll each piece with a lightly floured fork.
In a Dutch oven, bring water to a boil. Cook gnocchi in batches until they float, 30-60 seconds. Remove with a slotted spoon and keep warm.
In a large saucepan, combine the squash, basil, water, oil, garlic, salt and pepper. Bring to a boil. Cover and cook until squash is tender, 4-6 minutes.
Stir in cream and Gorgonzola. Bring to a boil. Reduce heat; simmer, uncovered, for 2 minutes. Add spinach; cook until spinach is wilted. Serve with gnocchi.
Nutrition Facts 1-1/2 cups gnocchi with 3/4 cup spinach mixture: 833 calories, 35g fat (17g saturated fat), 248mg cholesterol, 1420mg sodium, 101g carbohydrate (10g sugars, 7g fiber), 29g protein.
Ingredients
6 cups cubed day-old French bread (bite-sized cubes)
3 tablespoons olive oil
1/2 teaspoon chili powder
1/4 teaspoon salt
SALAD:
4 cups cubed peeled butternut squash (1-1/2-inch cubes)
1-1/2 cups sliced fresh mushrooms
1/2 cup olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon Garlic, divided
6 cups fresh arugula or fresh baby spinach
6 tablespoons sherry vinegar
3 shallots, thinly sliced
1/2 cup salted roasted almonds
6 tablespoons crumbled goat cheese
Optional Provolone instead of goat cheese
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Directions
Preheat oven to 400°. Toss bread cubes with oil, chili powder and salt. Spread evenly in an ungreased 15x10x1-in. baking pan. Bake until golden brown, about 5 minutes. Transfer to a large bowl; cool.
In another large bowl, combine squash and mushrooms. Add 2 tablespoons oil, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to coat. Transfer to a greased 15x10x1-in. baking pan. Roast until tender, 20-25 minutes, stirring occasionally.
Add arugula and squash mixture to toasted bread. In a small bowl, whisk together vinegar, shallots and remaining oil, salt and pepper. Drizzle over salad; toss gently to combine. Top with almonds and goat cheese. Serve immediately.
Nutrition Facts 3/4 cup: 361 calories, 26g fat (4g saturated fat), 7mg cholesterol, 435mg sodium, 29g carbohydrate (5g sugars, 4g fiber), 7g protein.
Ingredients
3 tablespoons olive oil, divided
3 shallots, minced
3 garlic cloves, minced
2 cups plus 2 tablespoons water, divided
1 cup quinoa, rinsed
1 cup fresh Brussels sprouts
1/2 cup dried cranberries
1/2 cup chopped walnuts, toasted
2 tablespoons chopped fresh parsley
1/4 cup lemon juice
1/2 teaspoon salt
1/8 teaspoon onion flakes
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Directions
In a small saucepan, heat 1 tablespoon olive oil over medium heat. Add shallots; cook and stir 3 minutes. Add garlic; cook 1 minute longer. Remove.
In same saucepan, bring 2 cups water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Remove from heat; fluff with a fork. Cool.
Meanwhile, microwave Brussels sprouts with remaining water, covered, on high until tender, 6-8 minutes, stirring every 2 minutes. Drain. When cool enough to handle, remove leaves from sprouts. Discard cores.
Combine cooled quinoa, Brussels sprouts leaves, cranberries, walnuts and parsley. Whisk together lemon juice, salt, pepper and remaining olive oil. Stir in shallots and garlic. Toss with quinoa mixture. Refrigerate, covered, 20 minutes.
Nutrition Facts 2/3 cup: 286 calories, 15g fat (2g saturated fat), 0 cholesterol, 206mg sodium, 34g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
Best Ever Stuffed Mushrooms
Ingredients
1 pound bulk pork sausage
1/4 cup finely chopped onion
1 garlic clove, minced
1 package (8 ounces) reduced-fat cream cheese
1/4 cup shredded Parmesan cheese
1/3 cup seasoned bread crumbs
3 teaspoons dried basil
1-1/2 teaspoons dried parsley flakes
30 large fresh mushrooms (about 1-1/2 pounds), stems removed
3 tablespoons butter, melted
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Directions
Preheat oven to 400°. In a large skillet, cook sausage, onion and garlic over medium heat 6-8 minutes or until sausage is no longer pink and onion is tender, breaking up sausage into crumbles; drain. Add cream cheese and Parmesan cheese; cook and stir until melted. Stir in bread crumbs, basil and parsley.
Meanwhile, place mushroom caps in a greased 15x10x1-in. baking pan, removed-stem side up. Brush with butter. Spoon sausage mixture into mushroom caps. Bake, uncovered, 12-15 minutes or until mushrooms are tender.
Watch the Video Test Kitchen TipsWhen you want a change, consider fixing the filling on its own—instead of having stuffed mushrooms. It's a good spread on baguette slices and crackers. Learn how to clean and prep mushrooms for stuffing here.
Nutrition Facts 1 appetizer: 79 calories, 6g fat (3g saturated fat), 17mg cholesterol, 167mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 3g protein.
Supports Your Immune System
Pineapple contains a whopping amount of vitamin C, an essential nutrient for immune health. A single cup of chopped pineapple will give you over 125% of your recommended daily dose. Work the power of antioxidants into your diet by stirring up our fave Pineapple-Coconut Smoothie recipe for breakfast.
Pineapple-Coconut Smoothie
1 package (16 ounces) frozen pineapple chunks
1 cup (8 ounces) frozen mango chunks
1/2 cup unsweetened finely shredded coconut
3 pitted dates
3 cups coconut milk
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Directions
Pulse all ingredients in a blender until smooth. Serve immediately.
Nutrition Facts 1-1/4 cups: 460 calories, 33g fat (33g saturated fat), 0 cholesterol, 69mg sodium, 35g carbohydrate (24g sugars, 3g fiber), 4g protein.
Ingredients
2 tablespoons coconut oil
1/2 cup finely chopped almonds
1/2 cup sweetened shredded coconut
1/4 cup pine nuts
1/4 cup chopped walnuts
1/4 cup chopped pecans
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1 teaspoon vanilla extract
2 tablespoons maple syrup
1/4 cup chopped dried apples
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Directions
Preheat oven to 350°. In a large skillet, heat coconut oil over medium heat. Add next 10 ingredients. Stir until coated in oil; add chopped apple.
Transfer mixture to a foil-lined 15x10x1-in. pan. Bake, stirring occasionally, until golden brown, 12-15 minutes (do not burn).
Cool 10 minutes. Break into pieces; store in a sealed container up to a week.
Nutrition Facts 1 cup: 204 calories, 17g fat (6g saturated fat), 0 cholesterol, 19mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 3g protein.
Ingredients+
2 chai tea bags
1/4 cup boiling water
3 cups quick-cooking oats
2 cups almonds, coarsely chopped
1 cup sweetened shredded coconut
1/2 cup honey
1/4 cup olive oil
1/3 cup sugar
2 teaspoons vanilla extract
3/4 teaspoon salt
3/4 teaspoon ground cinnamon
3/4 teaspoon ground nutmeg
1/4 teaspoon ground cardamom
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Directions
Preheat oven to 250°. Steep tea bags in boiling water 5 minutes. Meanwhile, combine oats, almonds and coconut. Discard tea bags; stir remaining ingredients into tea. Pour tea mixture over oat mixture; mix well to coat.
Spread evenly in a greased 15x10-in. rimmed pan. Bake until golden brown, stirring every 20 minutes, about 1-1/4 hours. Cool completely without stirring; store in an airtight container.
Nutrition Facts 1/2 cup: 272 calories, 16g fat (3g saturated fat), 0 cholesterol, 130mg sodium, 29g carbohydrate (16g sugars, 4g fiber), 6g protein. Diabetic exchanges: 3 fat, 2 starch.
Ingredients
4 small bananas, peeled and halved lengthwise
2 cups fat-free vanilla Greek yogurt
2 small peaches, sliced
1 cup fresh raspberries
1/2 cup granola without raisins
2 tablespoons sliced almonds, toasted
2 tablespoons sunflower kernels
2 tablespoons honey
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Directions
Divide bananas among four shallow dishes. Top with remaining ingredients.
Health Tip: Yogurt’s combination of carbohydrate and protein helps give you long-lasting energy. It’s also a rich source of phosphorous, which is vital to energy production and storage.
Nutrition Facts 1 serving: 340 calories, 6g fat (1g saturated fat), 0 cholesterol, 88mg sodium, 61g carbohydrate (38g sugars, 9g fiber), 17g protein.
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