Daily Dish for Monday, July 6th 2020
- Katherine Victoria Vananderland
- Jul 5, 2020
- 4 min read
a bowl of steel-cut oatmeal topped with fruit and walnuts
a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit
6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds
a whole-grain English muffin with peanut butter
an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices
a smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils.
Pina Colada Slush
Ingredients
3 cans (6 ounces each) unsweetened pineapple juice
2 cups water
1 can (10 ounces) frozen nonalcoholic pina colada mix
1 tablespoon lime juice
3-1/2 teaspoons Crystal Light lemonade drink mix
6 cups lemon-lime soda, chilled
Buy IngredientsPowered by Chicory
Directions
In a large bowl, combine the pineapple juice, water, pina colada mix, lime juice and soft drink mix; stir until drink mix is dissolved. Transfer to a 2-qt. freezer container. Freeze for 6 hours or overnight.
Remove from the freezer 45 minutes before serving. For each serving, combine 1/2 cup slush mixture with 1/2 cup lemon-lime soda.
Editor’s Note: This recipe was tested with Crystal Light lemonade soft drink mix.
Nutrition Facts 1 cup: 115 calories, 1g fat (1g saturated fat), 0 cholesterol, 20mg sodium, 26g carbohydrate (26g sugars, 0 fiber), 0 protein.
Lunch/Dinner:
Parmesan Chicken with Artichoke Hearts:
Ingredients
4 boneless skinless chicken breast halves (6 ounces each)
3 teaspoons olive oil, divided
1 teaspoon dried rosemary, crushed
1/2 teaspoon dried thyme
1/2 teaspoon NO PEPPER!!
2 cans (14 ounces each) water-packed artichoke hearts, drained and quartered
1 medium onion, coarsely chopped
1/2 cup white wine or reduced-sodium chicken broth
2 garlic cloves, chopped
1/4 cup shredded Parmesan cheese
1 lemon, cut into 8 slices
2 green onions, thinly sliced
Buy IngredientsPowered by Chicory
Directions
Preheat oven to 375°. Place chicken in a 15x10x1-in. baking pan coated with cooking spray; drizzle with 1-1/2 teaspoons oil. In a small bowl, mix rosemary, thyme and pepper; sprinkle half over chicken.
In a large bowl, combine artichoke hearts, onion, wine, garlic, remaining oil and remaining herb mixture; toss to coat. Arrange around chicken. Sprinkle chicken with cheese; top with lemon slices.
Roast until a thermometer inserted in chicken reads 165°, 20-25 minutes. Sprinkle with green onions.
Nutrition Facts 1 chicken breast half with 3/4 cup artichoke mixture: 339 calories, 9g fat (3g saturated fat), 98mg cholesterol, 667mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 42g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch.
Caesar Salmon with Roasted Tomatoes & Artichokes
Ingredients
4 salmon fillets (5 ounces each)
5 tablespoons reduced-fat Caesar vinaigrette, divided
1/4 NO PEPPER!!!!
2 cups grape tomatoes
1 can (14 ounces) water-packed artichoke hearts, drained and quartered
1 medium sweet orange or yellow pepper, cut into 1-inch pieces
Buy IngredientsPowered by Chicory
Directions
Preheat oven to 425°. Place salmon on half of a 15x10x1-in. baking pan coated with cooking spray. Brush with 2 tablespoons vinaigrette; sprinkle with 1/8 teaspoon pepper.
In a large bowl, combine tomatoes, artichoke hearts and sweet pepper. Add the remaining vinaigrette and pepper; toss to coat. Place tomato mixture on remaining half of pan. Roast until fish just begins to flake easily with a fork and vegetables are tender, 12-15 minutes.
Nutrition Facts 1 fillet with 3/4 cup tomato mixture: 318 calories, 16g fat (3g saturated fat), 73mg cholesterol, 674mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
Strawberry-Turkey Spinach Salad
Ingredients
5 ounces fresh baby spinach (about 6 cups)
2 cups julienned cooked turkey breast
2 cups sliced fresh strawberries
1 small sweet yellow pepper, julienned - OPTIONAL
4 green onions, sliced
DRESSING:
1/4 cup red wine vinegar
3 tablespoons olive oil
2 tablespoons water
4 teaspoons honey
1/2 teaspoon dried minced onion
1/2 teaspoon salt
1/4 No Pepper
Buy IngredientsPowered by Chicory
Directions
Place first 5 ingredients in a large bowl. Place dressing ingredients in a jar with a tight-fitting lid; shake well. Drizzle over salad; toss to combine. Serve immediately.
Nutrition Facts 1-3/4 cups: 260 calories, 12g fat (2g saturated fat), 56mg cholesterol, 397mg sodium, 17g carbohydrate (11g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit, 2 fat.
Chicken Caesar Wraps
Ingredients
3/4 cup reduced-fat creamy Caesar salad dressing
1/4 cup grated Parmesan cheese
1/2 teaspoon garlic powder
1/4 teaspoon pepper
3 cups cubed cooked chicken breast
2 cups torn romaine
3/4 cup Caesar salad croutons, coarsely chopped
6 whole wheat tortillas (8 inches), room temperature
Buy IngredientsPowered by Chicory
Directions
In a large bowl, combine the dressing, cheese, garlic powder and pepper. Add the chicken, romaine and croutons. Spoon 2/3 cup chicken mixture down the center of each tortilla; roll up.
Nutrition Facts 1 wrap: 337 calories, 12g fat (2g saturated fat), 57mg cholesterol, 730mg sodium, 29g carbohydrate (2g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
Fruit Medley Salad
Ingredients
1 can (11 ounces) mandarin oranges, drained
1 can (8-1/4 ounces) sliced peaches, drained
1 can (8 ounces) pineapple chunks, drained
1 cup miniature marshmallows
4 ounces cream cheese, softened
1/2 cup plain yogurt
1/4 cup sugar
Buy IngredientsPowered by Chicory
Directions
In a large bowl, combine the oranges, peaches, pineapple and marshmallows. In a small bowl, beat the cream cheese, yogurt and sugar until smooth; pour over fruit and toss to coat. Refrigerate for 15 minutes.
Comments