Daily dish for the Original Copy Officer Captain Family

A semi italian meal with new things you can use this for dinner or lunch Wednesday. Enjoy the new recipes fresh of the press for today as a menu for you to have and feed your body some soul food.

Veggie Nicoise Salad

Ingredients

• 1/3 cup olive oil

• 1/4 cup lemon juice

• 2 teaspoons minced fresh oregano

• 2 teaspoons minced fresh thyme

• 1 teaspoon vanilla greek yogurt

• 1 garlic clove, minced

• 1/4 teaspoon onion flakes

• 1/8 teaspoon salt

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

• 1 small red onion, halved and thinly sliced

• 1 pound small red potatoes (about 9), halved

• 1 pound fresh asparagus, trimmed

• 1/2 pound fresh green beans, trimmed

• 12 cups torn romaine (about 2 small bunches)

• 6 hard-boiled large eggs, quartered

• 1 jar (6-1/2 ounces) marinated quartered artichoke hearts, drained

• 1/2 cup Nicoise or kalamata olives

Directions

• For vinaigrette, whisk together the first 8 ingredients. In another bowl, toss kidney beans and onion with 1 tablespoon vinaigrette. Set aside bean mixture and remaining vinaigrette.

• Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; simmer, covered, until tender, 10-15 minutes. Drain. While potatoes are warm, toss with 1 tablespoon vinaigrette; set aside.

• In a pot of boiling water, cook asparagus just until crisp-tender, 2-4 minutes. Remove with tongs and immediately drop into ice water. Drain and pat dry. In same pot of boiling water, cook green beans until crisp-tender, 3-4 minutes. Remove beans; place in ice water. Drain and pat dry.

• To serve, toss asparagus with 1 tablespoon vinaigrette; toss green beans with 2 teaspoons vinaigrette. Toss romaine with remaining vinaigrette; place on a platter. Arrange vegetables, kidney bean mixture, eggs, artichoke hearts and olives over top.

Nutrition Facts 1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.

Day 17: Garlic-Grilled Chicken with Pesto Zucchini Ribbons

Ingredients

• 2 teaspoons grated lemon zest

• 2 tablespoons lemon juice

• 4 garlic cloves, minced

• 1/2 teaspoon coarsely ground pepper

• 1/4 teaspoon salt

• 4 boneless skinless chicken breast halves (6 ounces each)

• ZUCCHINI MIXTURE:

• 4 large zucchini (about 2-1/2 pounds)

• 1/4 cup chopped oil-packed sun-dried tomatoes

• 1 teaspoon olive oil

• 2 garlic cloves, minced

• 1/4 teaspoon salt

• 1/4 teaspoon crushed red pepper flakes

• 1/4 teaspoon onion flakes

• 1/4 cup prepared pesto

• 4 ounces fresh mozzarella cheese, cut into 1/2-inch cubes

Directions

• In a large bowl, mix the first five ingredients. Add chicken; turn to coat. Let stand 15 minutes.

• Meanwhile, for noodles, trim ends of zucchini. Using a cheese slicer or vegetable peeler, cut zucchini lengthwise into long thin slices. Cut zucchini on all sides, as if peeling a carrot, until the seeds become visible. Discard seeded portion or save for another use.

• Grill chicken, covered, over medium heat or broil 4 in. from heat 4-5 minutes on each side or until a thermometer inserted in chicken reads 165°. Remove from grill; keep warm.

• In a large nonstick skillet, heat tomatoes and olive oil over medium-high heat. Add garlic, salt, pepper flakes and pepper; cook and stir 30 seconds. Add zucchini; cook and stir 2-3 minutes or until crisp-tender. Remove from heat. Stir in pesto.

• Cut chicken into slices. Serve with zucchini noodles. Top with mozzarella.

Nutrition Facts 1 chicken breast half with 1-1/2 cup zucchini noodles: 397 calories, 18g fat (6g saturated fat), 116mg cholesterol, 636mg sodium, 14g carbohydrate (7g sugars, 3g fiber), 44g protein. Diabetic Exchanges: 6 lean meat, 1-1/2 fat, 1 vegetable.

Day 16: Teriyaki Shish Kabobs

Ingredients

• 1 cup sugar

• 1 cup reduced-sodium soy sauce

• 1 cup ketchup

• 2 teaspoons garlic powder

• 2 teaspoons ground ginger

• 2 pounds beef top sirloin steak, cut into 1-1/2-inch cubes

• 2 to 3 small zucchini, cut into 1-inch slices

• 1/2 pound medium fresh mushrooms

• 1 large green or sweet red pepper, cut into 1-inch pieces

• 1 small onion, cut into 1-inch pieces

• 2 cups cubed fresh pineapple

Directions

• For marinade, mix first five ingredients. Place beef and half of the marinade in a large resealable plastic bag; seal bag and turn to coat. Cover and reserve remaining marinade. Refrigerate beef and marinade overnight.

• On metal or soaked wooden skewers, thread vegetables and, on separate skewers, thread beef with pineapple. Discard remaining marinade in bag. Grill, covered, over medium heat until vegetables are tender and beef reaches desired doneness, 12-15 minutes, turning occasionally.

• In a small saucepan, bring reserved marinade to a boil, stirring occasionally; cook 1 minute. Remove vegetables, pineapple and beef from skewers before serving. Serve with sauce.

Nutrition Facts 1 serving: 306 calories, 5g fat (2g saturated fat), 46mg cholesterol, 1203mg sodium, 38g carbohydrate (32g sugars, 2g fiber), 27g protein.

Day 22: Spaghetti with Fresh Tomato Sauce

Ingredients

• 2 tablespoons olive oil

• 1 large onion, finely chopped

• 2 pounds plum tomatoes, chopped (about 5 cups)

• 1 teaspoon salt

• 1/4 teaspoon pepper

• 8 ounces uncooked spaghetti

• 1/4 cup thinly sliced fresh basil

• 1 teaspoon sugar, optional

• Grated Romano cheese

• Additional basil

Directions

• In a 6-qt. stockpot, heat oil over medium heat; saute onion until tender, 4-6 minutes. Stir in tomatoes, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, until thickened, 20-25 minutes. Meanwhile, cook spaghetti according to package directions; drain.

• Stir 1/4 cup basil and, if desired, sugar into sauce. Serve over spaghetti. Top with cheese and additional basil. Freeze option: Freeze cooled sauce in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally.

Nutrition Facts 1 cup spaghetti with 3/4 cup sauce (calculated without cheese): 327 calories, 8g fat (1g saturated fat), 0 cholesterol, 607mg sodium, 55g carbohydrate (9g sugars, 5g fiber), 10g protein.

The Mozzarella Tomato Basil Caprese Salad You’ll Want to Serve All the Time

Bring this mozzarella tomato basil Caprese salad to any party and get ready for compliments.

Fresh and juicy, creamy and satisfying. With only a few simple ingredients, the Caprese salad hits all the marks. And while most cooks know this mozzarella-tomato-basil recipe by heart, we’ve found a few ways to make this iconic dish taste so much better. Choosing the Best Ingredients This salad is super simple, which means each ingredient has a chance to shine. We recommend using the highest-quality tomatoes and cheese you can find.

• Tomatoes: Heirloom tomatoes, for example, are a gorgeous, delicious addition to this salad. They’re available in many beautiful colors, and their complex flavors will really elevate the dish more than Romas or on-the-vine tomatoes. But don’t buy blindly, learn about the varieties here.

• Mozzarella: As for cheese, fresh is best. Look for mozzarella di bufala or buffalo mozzarella on the label and choose a larger piece that’ll help you slice large pieces for layering.

• Basil: Look for fresh basil that’s green throughout and has not begun to wilt. If you have the option, choose Genovese basil, an Italian variety that’s sweetness will help the dish shine.

How to Make a Mozzarella Tomato Basil (Caprese) Salad Melissa Pearson from Sandy, Utah, submitted this time-honored recipe to us. “My husband and I love Caprese salad, but not the high prices we pay for it in restaurants,” she says, “Here, we created our own version which tastes incredibly close, if not better, than any restaurant version we’ve tried.” Ingredients

• 4 medium tomatoes, sliced

• 1/4 cup fresh basil leaves

• 1/2 pound fresh mozzarella cheese, sliced

BALSAMIC VINAIGRETTE:

• 2 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 1 teaspoon ground mustard

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

Directions Step 1: Whisk Up the Vinaigrette In a small bowl or mason jar, combine the olive oil, balsamic vinegar, mustard and seasonings. Give the ingredients a stir, or if you’re using a mason jar, screw on the lid and give it a vigorous shake.

Italian Veggie Beef Soup

Ingredients

• 1-1/2 pounds lean ground beef (90% lean)

• 2 medium onions, chopped

• 4 cups chopped cabbage

• 1 package (16 ounces) frozen mixed vegetables

• 1 can (28 ounces) crushed tomatoes

• 1 bay leaf

• 3 teaspoons Italian seasoning

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 2 cartons (32 ounces each) reduced-sodium beef broth

Directions

• In a 6-qt. stockpot, cook ground beef and onions over medium-high heat until beef is no longer pink, breaking up beef into crumbles, 6-8 minutes; drain.

• Add cabbage, mixed vegetables, tomatoes, seasonings and broth; bring to a boil. Reduce heat; simmer, uncovered, until cabbage is crisp-tender, 10-15 minutes. Remove bay leaf. Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add a little broth if necessary.

Nutrition Facts 1-1/3 cups: 159 calories, 5g fat (2g saturated fat), 38mg cholesterol, 646mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.

Bow Tie & Spinach Salad

Ingredients

• 2 cups uncooked multigrain bow tie pasta

• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

• 6 cups fresh baby spinach (about 6 ounces)

• 2 cups fresh broccoli florets

• 2 plum tomatoes, chopped

• 1 medium sweet red pepper, chopped

• 1/2 cup cubed part-skim mozzarella cheese

• 1/2 cup pitted Greek olives, halved

• 1/4 cup minced fresh basil

• 1/3 cup reduced-fat sun-dried tomato salad dressing

• 1/4 teaspoon salt

• 1/4 cup chopped walnuts, toasted

Directions

• Cook pasta according to the package directions. Drain; transfer to a large bowl.

• Add beans, vegetables, cheese, olives and basil to pasta. Drizzle with dressing and sprinkle with salt; toss to coat. 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 2 cups: 319 calories, 13g fat (2g saturated fat), 6mg cholesterol, 660mg sodium, 39g carbohydrate (6g sugars, 7g fiber), 14g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat, 1 vegetable.

Portobello Gnocchi Salad

Ingredients

• 1 package (16 ounces) potato gnocchi

• 2 tablespoons plus 1/3 cup olive oil, divided

• 1/2 pound sliced baby portobello mushrooms

• 3 teaspoons lemon juice

• 3 large plum tomatoes, seeded and chopped

• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

• 1 package (5 ounces) fresh baby arugula or fresh baby spinach, coarsely chopped

• 1/2 cup pitted Greek olives, cut in half

• 1/3 cup minced fresh parsley

• 2 tablespoons capers, drained and chopped

• 2 teaspoons grated lemon zest

• 1/2 teaspoon salt

• 1/4 teaspoon coarsely ground pepper

• 1/2 cup crumbled feta cheese

• 1/4 cup chopped walnuts, toasted

Buy IngredientsPowered by Chicory Directions

• In large nonstick skillet over medium-high heat, cook gnocchi in 1 tablespoon oil until lightly browned, 6-8 minutes, turning once. Remove from the skillet; cool slightly.

• In the same skillet, saute mushrooms in 1 tablespoon oil until tender. Place mushrooms and gnocchi in a serving bowl. Add lemon juice and remaining oil; gently toss to coat.

• Add the tomatoes, garbanzo beans, arugula, olives, parsley, capers, lemon zest, salt and pepper; toss to combine. Garnish with cheese and walnuts.

Editor's Note Look for potato gnocchi in the pasta or frozen foods section. Nutrition Facts 3/4 cup: 204 calories, 12g fat (2g saturated fat), 5mg cholesterol, 425mg sodium, 21g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.

Mini Mediterranean Pizza

Ingredients

• 1 tablespoon olive oil

• 8 ounces lean ground beef (90% lean)

• 1/4 cup finely chopped onion

• 2 garlic cloves, minced

• 1 can (8 ounces) tomato sauce

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

• 2 whole wheat pita breads (6 inches), cut in half horizontally

• 1 medium tomato, seeded and chopped

• 1/2 cup fresh baby spinach, thinly sliced

• 12 Greek pitted olives, thinly sliced

• 1/2 cup shredded part-skim mozzarella cheese

• 1/4 cup crumbled feta cheese

Buy IngredientsPowered by Chicory

Directions

• Heat oil in a large nonstick skillet; cook the beef, onion and garlic over medium heat until meat is no longer pink, 5-6 minutes; drain. Stir in tomato sauce and rosemary; bring to a boil. Reduce heat; simmer, uncovered, until thickened, 6-9 minutes.

• Place pita halves, cut side up, on a baking sheet. Top with meat mixture, tomato, spinach and olives. Sprinkle with cheeses. Bake at 400° until cheeses are melted, 4-6 minutes.

Nutrition Facts 1 pizza: 287 calories, 12g fat (5g saturated fat), 47mg cholesterol, 783mg sodium, 25g carbohydrate (3g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.

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

Buy IngredientsPowered by Chicory 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.