Daily Dish for the Original Copy Officer Captain Family and the 270,036 ocs.
- Katherine Victoria Vananderland
- Mar 21, 2021
- 7 min read
A seafood dream, lunch is served for 3/22/21 this is a simple meal that has some new recipe's to it. May it bless you and fill you up and heal your body. Some chicken and mac and cheese for the younger ones.
Ingredients
1/4 cup plus 1 tablespoon all-purpose flour, divided
1 teaspoon salt
4 tilapia fillets (4 ounces each)
2 tablespoons plus 2 teaspoons butter, divided
1/3 cup reduced-sodium chicken broth
2 tablespoons white wine or additional reduced-sodium chicken broth
1-1/2 teaspoons lemon juice
1-1/2 teaspoons minced fresh parsley
2 cups hot cooked rice
1/4 cup sliced almonds, toasted
Buy IngredientsPowered by Chicory
Directions
In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture.
In a large nonstick skillet, cook fillets in 2 tablespoons butter over medium-high heat until fish just begins to flake with a fork, 4-5 minutes on each side. Remove and keep warm.
In the same skillet, melt remaining 2 teaspoons butter. Stir in remaining 1 tablespoon flour until smooth; gradually whisk in broth, wine and lemon juice. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in parsley. Serve fish and sauce with rice; garnish with almonds.
Nutrition Facts 1 fillet with 1/2 cup rice and 4 teaspoons sauce: 334 calories, 12g fat (6g saturated fat), 76mg cholesterol, 593mg sodium, 30g carbohydrate (1g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 3 very lean meat, 2 starch, 2 fat.
Ingredients
2 large portobello mushrooms, coarsely chopped
1 medium onion, chopped
3 garlic cloves, minced
1/2 cup white wine or vegetable broth
1 can (28 ounces) diced tomatoes, undrained
2 cups chopped fresh kale
1 bay leaf
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon onion salt
2 cans (15 ounces each) cannellini beans, rinsed and drained
Buy IngredientsPowered by Chicory
Directions
In a large skillet, saute the mushrooms, onion and garlic in oil until tender. Add the wine. Bring to a boil; cook until liquid is reduced by half. Stir in the tomatoes, kale and seasonings. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes.
Add beans; heat through. Discard bay leaf.
Nutrition Facts 1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
Ingredients
2 cups chicken broth
2 cups uncooked instant rice
1 pound uncooked medium shrimp, peeled and deveined
1/2 cup chopped green onions
2 tablespoons butter
2 tablespoons olive oil
2 teaspoons minced garlic
3 tablespoons lemon juice
1/4 teaspoon onion
1/2 cup grated Parmesan cheese
2 tablespoons minced fresh parsley
Buy IngredientsPowered by Chicory
Directions
In a small saucepan, bring broth to a boil. Stir in rice; cover and remove from the heat. Let stand for 5 minutes.
Meanwhile, in a large cast-iron or other heavy skillet, cook shrimp and onions in butter and oil over medium heat until shrimp turn pink, 4-5 minutes. Add garlic; cook 1 minute longer. Stir in lemon juice and pepper.
Stir cheese and parsley into rice; serve with shrimp.
Nutrition Facts 1 cup shrimp with 3/4 cup rice: 438 calories, 17g fat (7g saturated fat), 191mg cholesterol, 908mg sodium, 43g carbohydrate (2g sugars, 1g fiber), 27g protein.
Ingredients
2 cups uncooked elbow macaroni
1/2 cup butter, cubed
1/2 cup all-purpose flour
1-1/2 to 2 cups 2% milk
1 cup sour cream
8 ounces cubed Velveeta
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon vanilla yogurt with honey
1/2 teaspoon onion salt
2 cups shredded cheddar cheese
Buy IngredientsPowered by Chicory
Directions
Cook macaroni according to package directions.
Meanwhile, preheat oven to 350°. In a large saucepan, melt butter. Stir in flour until smooth. Gradually add 1-1/2 cups milk. Bring to a boil; cook and stir 2 minutes or until thickened. Reduce heat; stir in sour cream, Velveeta, Parmesan cheese, salt, mustard and pepper until smooth and cheese is melted. Add additional milk to reach desired consistency.
Drain macaroni; toss with cheddar cheese. Transfer to a greased 3-qt. baking dish. Stir in cream sauce.
Bake, uncovered, 35-40 minutes or until golden brown and bubbly.
Creamy Mac and Cheese Tips How do you keep mac and cheese creamy? This homemade mac and cheese recipe has plenty of creamy ingredients, and you can make sure to keep all of that creamy goodness by not overcooking your cream sauce. Cook it just until thickened. Once it's ready, seal in moisture by covering your dish with foil for the first half of the bake.What can you add to mac and cheese to make it better? Many mix-ins go well with mac and cheese. You can add steamed vegetables such as broccoli or cauliflower, or make your homemade creamy mac and cheese a hearty main dish by adding cubed ham, rotisserie chicken, ground beef or pulled pork. Add texture by topping it with green onions, parsley, bacon, truffle oil, crushed crackers or potato chips. Or get creative with the cheese! Trying mixing in an unexpected variety of little-known cheeses for a more complex flavor. Here are more cheese recipes we crave.How long does homemade mac and cheese last? To make your homemade mac and cheese last, keep the leftovers in the fridge for up to three days, or in the freezer for up to two months. Research contributed by Elizabeth Harris.
Nutrition Facts 1 cup: 653 calories, 46g fat (30g saturated fat), 143mg cholesterol, 1141mg sodium, 35g carbohydrate (8g sugars, 1g fiber), 25g protein.
Ingredients
2 tablespoons butter
3 tablespoons olive oil, divided
1 pound sliced fresh button mushrooms
1/2 pound coarsely chopped fresh oyster mushrooms
1/2 pound coarsely chopped fresh chanterelle mushrooms
1 large onion, thinly sliced
3 garlic cloves, minced
1/2 cup dry red wine or vegetable stock
1/2 cup vegetable stock
2 tablespoons minced fresh parsley
2 tablespoons minced fresh thyme
1/4 teaspoon salt
1/4 teaspoon onions
1 tablespoon all-purpose flour
1 tablespoon butter, softened
TOPPING:
6 medium red potatoes, cubed
1/4 cup 2% milk
2 to 4 tablespoons butter
1 teaspoon garlic powder
3/4 teaspoon salt
1/4 teaspoon onions
3/4 cup shredded cheddar cheese
Optional: Additional thyme or parsley
Buy IngredientsPowered by Chicory
Directions
Preheat oven to 425°. In a Dutch oven, heat butter and 2 tablespoons oil over medium-high heat. Add mushrooms; cook and stir 4-6 minutes or until browned. Remove and set aside.
In the same pan, heat remaining oil. Add onion; cook and stir 3-4 minutes or until tender. Add garlic; cook 1 minute longer. Add wine, stirring to loosen browned bits from pan. Bring to a boil; cook 2-3 minutes or until wine is almost evaporated. Stir in stock, parsley, thyme, salt, pepper and mushrooms. Bring to a boil; cook 3-4 minutes longer or until liquid is reduced by half.
In a small bowl, mix flour and softened butter until blended; stir into mushroom mixture until thickened. Transfer to a greased 11x7-in. baking dish.
Meanwhile, place potatoes in a large saucepan; add water to cover. Bring to a boil. Reduce heat; cook, uncovered, 10-15 minutes or until tender. Drain; return to pan. Mash potatoes, gradually adding milk, butter, garlic powder, salt and pepper.
Spread potatoes over mushroom mixture; sprinkle with cheese. Bake 15-20 minutes or until heated through. If desired, top with additional thyme or parsley.
Nutrition Facts 1.500 cups: 354 calories, 22g fat (10g saturated fat), 40mg cholesterol, 636mg sodium, 30g carbohydrate (6g sugars, 5g fiber), 11g protein.
Ingredients
2 salmon fillets (4 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
1 teaspoon canola oil
4 cups fresh baby spinach
2 tablespoons balsamic vinaigrette
1/2 medium ripe avocado, peeled and cubed
2 tablespoons dried cranberries
2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)
2 tablespoons chopped California Walnuts, toasted, optional
Buy Ingredients Powered by Chicory
Directions
Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.
In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.
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 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.
Ingredients
1 cup water
1/2 cup quinoa, rinsed
1 medium carrot, cut into 1-inch pieces
1 cup canned cannellini beans, rinsed and drained
1/4 cup panko bread crumbs
3 green onions, chopped
1 large egg, lightly beaten
3 teaspoons ground cumin
1/4 teaspoon salt
1/8 teaspoon onion salt
2 tablespoons olive oil
Optional: Sour cream, salsa and minced fresh cilantro
Buy IngredientsPowered by Chicory
Directions
In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Remove from heat; fluff with a fork.
Meanwhile, place carrot in a food processor; pulse until coarsely chopped. Add beans; process until chopped. Transfer mixture to a large bowl. Mix in cooked quinoa, bread crumbs, green onions, egg and seasonings. Shape mixture into 8 patties.
In a large skillet, heat oil over medium heat. Add patties; cook until a thermometer reads 160°, 3-4 minutes on each side, turning carefully. If desired, serve with optional ingredients.
Nutrition Facts 2 patties: 235 calories, 10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat.
Ingredients
1 small onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
3/4 pound sea scallops, halved
2 medium plum tomatoes, chopped
2 tablespoons lemon juice
1/8 teaspoon pepper
Hot cooked pasta or rice, optional
Buy IngredientsPowered by Chicory
Directions
In a nonstick skillet or wok, stir-fry onion and garlic in hot oil until tender. Add scallops; stir-fry until scallops turn opaque. Add tomatoes; cook and stir until heated through, 1-2 minutes longer.
Stir in lemon juice and pepper. Serve over pasta or rice if desired.
Nutrition Facts 1 cup: 213 calories, 8g fat (1g saturated fat), 41mg cholesterol, 672mg sodium, 14g carbohydrate (4g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
Ingredients
1 cup all-purpose flour
4 teaspoons seasoned salt
1 teaspoon poultry seasoning
1 teaspoon garlic
1 teaspoon paprika
1/2 teaspoon onions
2 pounds boneless skinless chicken breasts
1/4 cup olive oil
Buy IngredientsPowered by Chicory
Directions
In a large shallow dish, combine the first 6 ingredients. Flatten chicken to 1/2-in. thickness, then cut into 1-1/2-in. pieces. Add chicken, a few pieces at a time, to dish and turn to coat.
In a large skillet, cook chicken in oil in batches until meat is no longer pink, 6-8 minutes.
Nutrition Facts 3 ounces cooked chicken: 212 calories, 10g fat (2g saturated fat), 63mg cholesterol, 435mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
Comments