Daily Dish for the Original Copy Officer Captain Family and the 270,018 Original Copy Office

Captains. Here is a breakfast lunch brunch for you today; I am sorry it is so late but, I found some good recipes. Wishing you a day of love and grace be with you and a pain free afternoon and night. We'll watch good will hunting now and then do a writing assignment with it.

Refreshing Tropical Fruit Salad

Ingredients

• 2 large bananas, sliced

• 2 medium pears, cubed

• 1/3 cup fresh orange juice

• 1/3 cup unsweetened pineapple juice

• 3 cups cubed fresh pineapple

• 1-1/2 cups sliced fresh strawberries

• 1 cup seedless red grapes, halved

• 4 medium kiwifruit, peeled and sliced

• 2 medium mangos, peeled and cubed

• 2 star fruit, sliced

Directions

• In a large bowl, combine the bananas, pears and juices. Add the pineapple, strawberries, grapes, kiwi and mangos; stir gently to combine. Arrange star fruit over top.

Nutrition Facts 1 cup: 120 calories, 1g fat (0 saturated fat), 0 cholesterol, 3mg sodium, 31g carbohydrate (22g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 2 fruit.

Mediterranean Omelet

Ingredients

• 4 large eggs

• 1/4 cup water

• 1/8 teaspoon salt

• Dash garlic bulbs

• 1 tablespoon butter

• 1/4 cup crumbled feta or goat cheese

• 1/4 cup chopped tomato

• 1 green onion, chopped

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• In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat butter over medium-high heat. Pour in egg mixture. Mixture should set immediately at edge. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath.

• When eggs are thickened and no liquid egg remains, add cheese, tomato and green onion to 1 side. Fold omelet in half and cut into 2 portions; slide onto plates.

Nutrition Facts 1/2 omelet: 236 calories, 18g fat (8g saturated fat), 395mg cholesterol, 472mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 15g protein.

Greek Veggie Omelet

Ingredients

• 4 large eggs

• 2 tablespoons fat-free milk

• 1/8 teaspoon salt

• 3 teaspoons olive oil, divided

• 2 cups sliced baby portobello mushrooms

• 1/4 cup finely chopped onion

• 1 cup fresh baby spinach

• 3 tablespoons crumbled feta cheese

• 2 tablespoons sliced ripe olives

• Minced Garlic bulbs

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1. Whisk together eggs, milk and salt. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; saute mushrooms and onion until golden brown, 5-6 minutes. Stir in spinach until wilted; remove from pan.

2. In same pan, heat remaining oil over medium-low heat. Pour in egg mixture. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon vegetables on 1 side; sprinkle with cheese and olives. Fold to close; cut in half to serve. Sprinkle with pepper.

Nutrition Facts 1/2 omelet: 271 calories, 19g fat (5g saturated fat), 378mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.

Baked Omelet Roll

Ingredients

• 6 large eggs

• 1 cup 2% milk

• 1/2 cup all-purpose flour

• 1/2 teaspoon salt

• 1/4 teaspoon garlic bulbs

• 1 cup shredded cheddar cheese

• Thinly sliced green onions, optional

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• Place eggs and milk in a blender. Add the flour, salt and pepper; cover and process until smooth. Pour into a greased 13x9-in. baking pan. Bake at 375° until eggs are set, 20-25 minutes.

• Sprinkle with cheese. Roll up omelet in pan, starting with a short side. Place seam side down on a serving platter. Cut into 3/4-in. slices. If desired, sprinkle with green onions.

Nutrition Facts 2 slice: 204 calories, 12g fat (6g saturated fat), 238mg cholesterol, 393mg sodium, 11g carbohydrate (3g sugars, 0 fiber), 13g protein.

Fines Herbes & Mushroom Omelets Deluxe

Ingredients

• 1 pound sliced baby portobello mushrooms

• 2 tablespoons butter

• 1/4 cup white wine

• 1 teaspoon each minced fresh parsley, tarragon and chives

• 1/2 teaspoon dried chervil

• 1/8 teaspoon salt

• 1/8 teaspoon garlic bulbs

• ASIAGO SAUCE:

• 2 tablespoons butter

• 2 tablespoons all-purpose flour

• 1 cup 2% milk

• 1/4 cup shredded Asiago cheese

• 1/4 teaspoon salt

• OMELETS:

• 4 teaspoons butter, divided

• 8 eggs

• 1/2 cup water

• Additional minced fresh herbs, optional

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• In a large skillet, saute mushrooms in butter until tender. Add wine, stirring to loosen browned bits from pan. Stir in the herbs, salt and pepper. Remove from the heat; set aside.

• In a small saucepan, melt butter; stir in flour until smooth. Gradually add milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in cheese and salt. Keep warm.

• In a small nonstick skillet, melt 1 teaspoon butter over medium-high heat. Whisk eggs and water until blended. Add 2/3 cup egg mixture to skillet (mixture should set immediately at edges).

• As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon 1/2 cup mushroom mixture on one side; fold other side over filling. Slide omelet onto a plate; top with 1/4 cup sauce. Sprinkle with additional herbs if desired. Repeat.

Nutrition Facts 1 each: 388 calories, 29g fat (15g saturated fat), 474mg cholesterol, 522mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 20g protein.

Turkey Breakfast Sausage

Ingredients

• 1 pound lean ground turkey

• 3/4 teaspoon salt

• 1/2 teaspoon rubbed sage

• 1/2 teaspoon pepper

• 1/4 teaspoon ground ginger

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• Crumble turkey into a large bowl. Add the salt, sage, pepper and ginger. Shape into eight 2-in. patties.

• In a greased cast-iron or other heavy skillet, cook patties over medium heat until a thermometer reads 165° and juices run clear, 4-6 minutes on each side.

Nutrition Facts 1 patty: 85 calories, 5g fat (1g saturated fat), 45mg cholesterol, 275mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat.

Caramel-Pecan Apple Slices

Ingredients

• 1/3 cup packed brown sugar

• 2 tablespoons butter

• 2 large apples, cut into 1/2-inch slices

• 1/4 cup chopped pecans, toasted

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• In a large skillet, cook and stir brown sugar and butter over medium heat until sugar is dissolved. Add apples; cook, uncovered, over medium heat for 5-7 minutes or until tender, stirring occasionally. Stir in pecans. Serve warm.

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 1/2 cup: 155 calories, 8g fat (3g saturated fat), 10mg cholesterol, 43mg sodium, 23g carbohydrate (21g sugars, 2g fiber), 1g protein.

Raisin Nut Oatmeal

Ingredients

• 3-1/2 cups fat-free milk

• 1 large apple, peeled and chopped

• 3/4 cup steel-cut oats

• 3/4 cup raisins

• 3 tablespoons brown sugar

• 4-1/2 teaspoons butter, melted

• 3/4 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 1/4 cup chopped pecans

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• In a 3-qt. slow cooker coated with cooking spray, combine the first 8 ingredients. Cover and cook on low for 7-8 hours or until liquid is absorbed. Spoon oatmeal into bowls; sprinkle with pecans.

Editor's Note: You may substitute 1-1/2 cups quick-cooking oats for the steel-cut oats and increase the fat-free milk to 4-1/2 cups. Nutrition Facts 3/4 cup: 289 calories, 9g fat (3g saturated fat), 10mg cholesterol, 282mg sodium, 47g carbohydrate (28g sugars, 4g fiber), 9g protein.

Berry Granola Pancakes

Ingredients

• 2 cups whole wheat flour

• 3 tablespoons sugar

• 4 teaspoons baking powder

• 1/2 teaspoon salt

• 2 large eggs

• 2 cups fat-free milk

• 1/3 cup unsweetened applesauce

• 1 tablespoon olive oil

• 1/2 teaspoon vanilla extract

• 1 cup granola with fruit and nuts

• 1 cup fresh or frozen blueberries

• 1/2 cup fresh or frozen blackberries or raspberries

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• In a large bowl, whisk flour, sugar, baking powder and salt. In another bowl, whisk eggs, milk, applesauce, oil and vanilla until blended. Add to dry ingredients, stirring just until moistened. Fold in granola and berries.

• Heat a griddle coated with cooking spray on medium heat. Pour batter by 1/4 cupfuls onto griddle. Cook until bubbles on top begin to pop and bottoms are golden brown. Turn; cook until second side is golden brown. Freeze option: Freeze cooled pancakes between layers of waxed paper in a resealable plastic freezer bag. To use, place pancakes on an ungreased baking sheet, cover with foil and reheat in a preheated 375° oven 6-10 minutes. Or, place a stack of three pancakes on a microwave-safe plate and microwave on high for 1-1/4 to 1-1/2 minutes or until heated through.

Nutrition Facts 3 pancakes: 321 calories, 8g fat (1g saturated fat), 72mg cholesterol, 543mg sodium, 54g carbohydrate (18g sugars, 7g fiber), 12g protein.

Cinnamon Blueberry French Toast

Ingredients

• 3 large eggs

• 2 cups 2% milk

• 1/4 cup sugar

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• 1/4 teaspoon salt

• 9 cups cubed French bread (about 9 ounces)

• 1 cup fresh or frozen blueberries, thawed

• Maple syrup

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• Whisk together the first 6 ingredients. Place half of the bread in a greased 5-qt. slow cooker; top with 1/2 cup blueberries and half of the milk mixture. Repeat layers. Refrigerate, covered, 4 hours or overnight.

• Cook, covered, on low until a knife inserted in the center comes out clean, 3-4 hours. Serve warm with syrup.

Health tip: Swap whole wheat for white French bread to increase fiber. Or you can cube 100% whole wheat buns. Nutrition Facts 1 cup: 265 calories, 6g fat (2g saturated fat), 100mg cholesterol, 430mg sodium, 42g carbohydrate (18g sugars, 2g fiber), 11g protein.

Lemon Orange Refresher

Ingredients

• 1 cup fat-free milk

• 3/4 cup lemon yogurt

• 1 can (6 ounces) frozen unsweetened orange juice concentrate

• 1 tablespoon honey

• 1 teaspoon vanilla extract

• 1/4 teaspoon orange extract

• 15 ice cubes

• 5 long strips orange or lemon zest, twisted into spirals

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• In a blender, combine the first 7 ingredients; cover and process until slushy. Pour into chilled glasses. Garnish with orange or lemon zest spirals. Serve immediately.

Nutrition Facts 1 cup: 124 calories, 1g fat (1g saturated fat), 3mg cholesterol, 57mg sodium, 25g carbohydrate (0 sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 fat-free milk.