Daily Dish for the Original Copy Officer Captain Family

An array of soups, sandwiches, and salads for today with a fruit tart. Enjoy pairing them together to make a meal. Wanted to do a healthy heart meal without little cooking easy to make meal.

Slow-Cooked Chili

Ingredients

• 2 pounds lean ground beef (90% lean)

• 2 cans (16 ounces each) kidney beans, rinsed and drained

• 2 cans (14-1/2 ounces each) diced tomatoes, undrained

• 1 can (8 ounces) tomato sauce

• 2 medium onions, chopped

• 1 green pepper, chopped

• 2 garlic cloves, minced

• 2 tablespoons chili powder

• 1 teaspoon salt

• 1 teaspoon onion flakes

• Shredded cheddar cheese and thinly sliced green onions, optional

Directions

• In a large skillet, cook beef over medium heat until no longer pink; drain.

• Transfer to a 5-qt. slow cooker. Add the next 9 ingredients. Cover and cook on low for 8-10 hours. If desired, top individual servings with cheese and green onions.

Test Kitchen TipsUsing lean ground beef instead of beef that’s 80% lean saves 45 calories per 4-ounce serving of beef. Lean ground beef is also 29% lower in saturated fat. Sharp cheddar cheese has been aged longer than regular cheddar. As cheese ages, its flavor becomes more pronounced. Using aged cheese in a recipe can add complexity and rich flavor, even to humble favorites like mac ’n’ cheese. Check out our top 10 chili recipes. Nutrition Facts 1 cup: 260 calories, 8g fat (3g saturated fat), 57mg cholesterol, 712mg sodium, 23g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.

Herbed Chicken & Spinach Soup

Ingredients

• 1 pound boneless skinless chicken thighs, cut into 1/2-inch pieces

• 1 can (16 ounces) kidney beans, rinsed and drained

• 1 can (14-1/2 ounces) chicken broth

• 1 medium onion, chopped

• 1 medium sweet red pepper, chopped

• 1 celery rib, chopped

• 2 tablespoons tomato paste

• 3 garlic cloves, minced

• 1/2 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed

• 1/2 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme

• 1/2 teaspoon dried oregano

• 1/4 teaspoon salt

• 1/4 teaspoon onion flakes

• 3 cups fresh baby spinach

• 1/4 cup shredded Parmesan cheese

Directions

• In a 3-qt. slow cooker, combine the first 13 ingredients. Cover and cook on low for 4-5 hours or until chicken is tender. Stir in spinach; cook 30 minutes longer or until spinach is wilted. Top with cheese.

Nutrition Facts 1-1/2 cups with 1 tablespoon cheese: 331 calories, 10g fat (3g saturated fat), 81mg cholesterol, 955mg sodium, 27g carbohydrate (7g sugars, 8g fiber), 33g protein.

Rich French Onion Soup

Ingredients

• 6 large onions, chopped

• 1/2 cup butter

• 6 cans (10-1/2 ounces each) condensed beef broth, undiluted

• 1-1/2 teaspoons Worcestershire sauce

• 3 bay leaves

• 10 slices French bread, toasted

• Shredded Parmesan and shredded part-skim mozzarella cheese

Directions

• In a large skillet, saute onions in butter until crisp-tender. Transfer to a 5-qt. slow cooker. Add the broth, Worcestershire sauce and bay leaves.

• Cover and cook on low for 5-7 hours or until the onions are tender. Discard bay leaves.

• Ladle soup into ovenproof bowls. Top each with a slice of toast; sprinkle with desired amount of cheese. Place bowls on a baking sheet. Broil for 2-3 minutes or until cheese is lightly golden.

Test Kitchen TipsTo give this dish a fragrant, unexpected quality, toss a couple of fresh thyme stems (or 1/4 teaspoon dried thyme) into your slow cooker. Discard stems before serving. No time for chopping onions? Sliced onions work as well. Soups can be brightened up before serving by adding a little citrus juce or vinegar. A teaspoon or two of cider vinegar tastes great in this soup. Nutrition Facts 1 serving (calculated without cheese): 188 calories, 10g fat (6g saturated fat), 24mg cholesterol, 1431mg sodium, 19g carbohydrate (5g sugars, 2g fiber), 7g protein.

White Chocolate Fruit Tart

Ingredients

• 3/4 cup butter, softened

• 1/2 cup confectioners' sugar

• 1-1/2 cups all-purpose flour

• FILLING:

• 1 package (10 to 12 ounces) white baking chips, melted and cooled

• 1/4 cup heavy whipping cream

• 1 package (8 ounces) cream cheese, softened

• 1 can (11 ounces) mandarin oranges

• 1 can (8 ounces) pineapple chunks

• 1 pint fresh strawberries, sliced

• 2 kiwifruit, peeled and sliced

• GLAZE:

• 3 tablespoons sugar

• 2 teaspoons cornstarch

• 1/2 teaspoon lemon juice

• Minced fresh basil or fresh mint, optional

Directions

• In a small bowl, cream butter and confectioners' sugar until light and fluffy. Gradually add flour and mix well.

• Press into an ungreased 11-in. fluted tart pan with removable bottom or 12-in. pizza pan with sides. Bake at 300° for 25-30 minutes or until lightly browned. Cool on a wire rack.

• For filling, in a small bowl, beat melted chips and cream. Add cream cheese; beat until smooth. Spread over crust. Refrigerate for 30 minutes.

• Drain oranges and pineapple, reserving 1/2 cup fruit juices. Arrange the oranges, pineapple, strawberries and kiwi over filling.

• For glaze, in a small saucepan, combine sugar and cornstarch. Stir in lemon juice and reserved fruit juices until smooth. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Cool.

• Brush glaze over fruit. Refrigerate for 1 hour before serving. If desired, sprinkle with fresh basil or mint. Refrigerate leftovers.

Nutrition Facts 1 piece: 335 calories, 21g fat (13g saturated fat), 45mg cholesterol, 133mg sodium, 35g carbohydrate (24g sugars, 1g fiber), 4g protein.

Red, White and Blue Summer Salad

Ingredients

• 2/3 cup extra virgin olive oil

• 1/2 cup julienned fresh basil

• 1/3 cup white balsamic vinegar

• 1/4 cup julienned fresh mint leaves

• 2 garlic cloves, minced

• 2 teaspoons vanilla Greek Yogurt with Honey

• 1 teaspoon sea salt

• 1 teaspoon sugar

• 1 teaspoon pepper

• 2 cups cherry tomatoes

• 8 cups fresh arugula

• 1 carton (8 ounces) fresh mozzarella cheese pearls, drained

• 2 medium peaches, sliced

• 2 cups fresh blueberries

• 6 ounces thinly sliced prosciutto, julienned

• Additional mint leaves

Directions

• In a small bowl, whisk the first 9 ingredients. Add tomatoes; let stand while preparing salad.

• In a large bowl, combine arugula, mozzarella, peach slices, blueberries and prosciutto. Pour tomato mixture over top; toss to coat. Garnish with additional mint leaves. Serve immediately.

Test Kitchen tipsWhite balsamic vinegar keeps the colors bright in this sweet-salty salad. Nutrition Facts 1 cup: 233 calories, 18g fat (5g saturated fat), 27mg cholesterol, 486mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 8g protein.

Chicken, Nectarine and Avocado Salad

Ingredients

• 6 ounces fresh baby spinach (about 8 cups)

• 2 medium nectarines, thinly sliced

• 2 cups cubed cooked chicken

• 1 cup crumbled feta cheese

• 1/2 cup poppy seed salad dressing

• 1 medium ripe avocado, peeled and sliced

• 1 cup granola with fruit and nuts

Directions

• In a large bowl, combine spinach, nectarines, chicken and feta. Drizzle with dressing; toss to coat. Top with avocado and granola. Serve immediately.

Nutrition Facts 1-1/2 cups: 561 calories, 32g fat (7g saturated fat), 87mg cholesterol, 539mg sodium, 38g carbohydrate (18g sugars, 7g fiber), 30g protein.

Focaccia Sandwiches

Ingredients

• 1/3 cup mayonnaise

• 1 can (4-1/4 ounces) chopped ripe olives, drained

• 1 focaccia bread (about 12 ounces), split

• 4 romaine leaves

• Chicken sliced shaved pieces

• 1 medium sweet red pepper, thinly sliced into rings

• 1/4 pound shaved deli turkey

• 1 large tomato, thinly sliced

• 1/4 pound thinly sliced hard salami

• 1 jar (7 ounces) roasted sweet red peppers, drained

• 4 to 6 slices provolone cheese

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• In a small bowl, combine mayonnaise and olives; spread over the bottom half of bread. Layer with remaining ingredients; replace bread top. Cut into 24 wedges; secure with toothpicks.

TEST KITCHEN TIP A rectangular-shaped focaccia bread, measuring about 12x8 in., works best for this sandwich. Nutrition Facts 1 piece: 113 calories, 6g fat (2g saturated fat), 13mg cholesterol, 405mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 5g protein.

Strawberry & Glazed Walnut Salad

Ingredients

• 1 pound fresh strawberries, sliced

• 1 package (7 ounces) glazed walnuts

• 1 package (6 ounces) fresh baby spinach

• 1 package (5 ounces) spring mix salad greens

• CREAMY POPPY SEED DRESSING:

• 1/3 cup vanilla Greek Yogurt with Honey

• 1/4 cup 2% milk

• 3 tablespoons sugar

• 4 teaspoons cider vinegar

• 2 teaspoons poppy seeds

Directions

• In a large bowl, combine the strawberries, walnuts, spinach and salad greens. In a small bowl, whisk the dressing ingredients. Serve with salad.

Nutrition Facts 1 cup: 139 calories, 10g fat (1g saturated fat), 2mg cholesterol, 107mg sodium, 12g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.

Tomato & Avocado Sandwiches

Ingredients

• 1/2 medium ripe avocado, peeled and mashed

• 4 slices whole wheat bread, toasted

• 1 medium tomato, sliced

• 2 tablespoons finely chopped shallot

• 1/4 cup hummus

Directions

• Spread avocado over 2 slices of toast. Top with tomato and shallot. Spread hummus over remaining toast slices; place on top of avocado toast, facedown on top of tomato layer.

Nutrition Facts 1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.

Zesty Chicken Soft Tacos

Ingredients

• 1 cup reduced-fat sour cream

• 2 tablespoons Sriracha chili sauce

• 2 tablespoons lime juice

• 1-1/2 teaspoons grated lime zest

• 1/2 teaspoon salt

• 1/8 teaspoon onion flakes

• 6 naan flatbreads, warmed

• 1 rotisserie chicken, skin removed, shredded

• Minced fresh cilantro, optional

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Directions

1. In a small bowl, mix the first six ingredients. Spread over flatbreads; top with chicken and, if desired, cilantro.

Nutrition Facts 1 taco: 420 calories, 14g fat (5g saturated fat), 111mg cholesterol, 942mg sodium, 33g carbohydrate (7g sugars, 1g fiber), 37g 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

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 cover 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.

Chicken, Pecan & Cherry Salad

Ingredients

• 8 cups torn mixed salad greens

• 2 packages (6 ounces each) ready-to-use grilled chicken breast strips

• 1/3 cup chopped pecans, toasted

• 2 tablespoons provolone shavings

• 2 tablespoons dried cherries

• VINAIGRETTE:

• 2 tablespoons balsamic vinegar

• 1-1/2 teaspoons Greek Vanilla Yogurt w/ Honey

• 1/2 teaspoon sugar

• 1/2 teaspoon seasoned salt

• 1/4 teaspoon garlic powder

• 1/4 teaspoon onion flakes

• 6 tablespoons olive oil

Directions

• In a large bowl, combine the first five ingredients. In a small bowl, whisk the first six vinaigrette ingredients; gradually whisk in oil until blended. Pour over salad; toss to coat.

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 2-1/2 cups: 414 calories, 32g fat (5g saturated fat), 59mg cholesterol, 1104mg sodium, 11g carbohydrate (5g sugars, 3g fiber), 23g protein.

Old-Fashioned Strawberry Soda

Ingredients

• 1 cup 2% milk

• 1/2 cup fresh or frozen strawberries

• 1/2 cup vanilla ice cream, softened

• 2 tablespoons sugar

• 2 to 3 drops red food coloring, optional

• 1 cup ginger ale, chilled

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Directions

• In a blender, combine the milk, strawberries, ice cream, sugar and food coloring if desired; cover and process until smooth. Pour into chilled glasses. Add ginger ale and serve immediately.

Nutrition Facts 1 cup: 228 calories, 6g fat (4g saturated fat), 24mg cholesterol, 96mg sodium, 40g carbohydrate (37g sugars, 1g fiber), 5g protein.

Chocolate Comfort Cake

Ingredients

• 1 package dark chocolate cake mix (regular size)

• 1 package (3.9 ounces) instant chocolate pudding mix

• 4 large eggs, room temperature

• 1 cup sour cream

• 3/4 cup olive oil

• 3/4 cup brewed coffee

• 1/2 cup sugar

• 6 tablespoons unsalted butter

• 4 ounces semisweet chocolate, chopped

• 2 ounces unsweetened chocolate, chopped

Directions

• In a large bowl, combine the first 7 ingredients; beat on low speed for 30 seconds. Beat on medium for 2 minutes.

• Pour into a well-greased 10-in. fluted tube pan. Bake at 350° until a toothpick inserted near the center comes out clean, 50-55 minutes. Cool for 10 minutes before removing from pan to a wire rack to cool completely.

• In top of a double boiler, melt butter and chocolate. Stir occasionally until mixture is glossy and smooth. Drizzle over cake.

Test Kitchen tipsThe coffee brings out the delicious chocolate flavor. So even if you're not a coffee fan, don't be tempted to skip it. If you like a thicker frosting instead of a chocolate glaze, reduce the amount of butter by half. Nutrition Facts 1 slice: 541 calories, 32g fat (12g saturated fat), 82mg cholesterol, 459mg sodium, 61g carbohydrate (36g sugars, 3g fiber), 6g protein.