Daily Dish for the original copy officer captain family lunch / dinner another heart healthy meal!

Bruschetta Chicken Wraps

Ingredients

• 2 plum tomatoes, finely chopped (about 1 cup)

• 1 cup fresh baby spinach, coarsely chopped

• 1/4 cup finely chopped red onion

• 1 tablespoon shredded Parmesan or Romano cheese

• 1 tablespoon minced fresh basil

• 1 teaspoon olive oil

• 1 teaspoon balsamic vinegar

• 1/8 teaspoon plus 1/4 teaspoon pepper, divided

• Dash garlic powder

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

• 1/2 teaspoon salt

• 2 ounces fresh mozzarella cheese, cut into 4 slices

• 4 whole wheat tortillas (8 inches)

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• In a small bowl, mix tomatoes, spinach, onion, Parmesan cheese, basil, oil, vinegar, 1/8 teaspoon pepper and dash of garlic powder.

• Lightly oil grill rack. Sprinkle chicken with salt and remaining pepper; place on grill rack. Grill, covered, over medium heat 4-6 minutes on each side or until a thermometer reads 165°.

• Top each chicken breast with 1 cheese slice; cover and grill 1-2 minutes longer or until cheese is melted. Grill tortillas over medium heat 20-30 seconds or until heated through.

• Place chicken on center of each tortilla; top with about 1/4 cup tomato mixture. Fold bottom of tortilla over filling; fold both sides to close.

Nutrition Facts 1 wrap: 330 calories, 10g fat (3g saturated fat), 75mg cholesterol, 569mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.

Healthy Fruit Smoothies

Ingredients

• 1 cup fat-free milk

• 1/2 cup plain yogurt

• 1/4 teaspoon vanilla extract

• 1-1/2 cups fresh or frozen strawberries, thawed

• 1/2 cup canned unsweetened pineapple chunks

• 1/4 cup nonfat dry milk powder

• 4 ice cubes

• 2 tablespoons sugar

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• In a blender, combine all ingredients; cover and process for 30-45 seconds or until blended. Stir if necessary. Pour into chilled glasses; serve immediately.

Cucumber and Red Onion Salad

Ingredients

• 2 small English cucumbers, thinly sliced

• 1 cup thinly sliced red onion

• 2 tablespoons white wine vinegar or rice vinegar

• 1 tablespoon white vinegar

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1/4 teaspoon sesame oil

Directions

• Place all ingredients in a bowl; toss to combine. Refrigerate, covered, about 1 hour. Serve with a slotted spoon.

Nutrition Facts 3/4 cup: 31 calories, 0 fat (0 saturated fat), 0 cholesterol, 151mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable.

Crunchy Broccoli Salad

Ingredients

• 8 cups fresh broccoli florets (about 1 pound)

• 1 bunch green onions, thinly sliced

• 1/2 cup dried cranberries

• 3 tablespoons olive oil

• 3 tablespoons seasoned rice vinegar

• 2 tablespoons sugar

• 1/4 cup sunflower kernels

• 3 bacon strips, cooked and crumbled

Directions

• In a large bowl, combine broccoli, green onions and cranberries. In a small bowl, whisk oil, vinegar and sugar until blended; drizzle over broccoli mixture and toss to coat. Refrigerate until serving. Sprinkle with sunflower kernels and bacon before serving.

Nutrition Facts 3/4 cup: 121 calories, 7g fat (1g saturated fat), 2mg cholesterol, 233mg sodium, 14g carbohydrate (10g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.

Cranberry Chicken Wraps

Ingredients

• 1 cup shredded cooked chicken breast

• 1 cup chopped apple

• 1/4 cup plus 2 teaspoons fat-free Miracle Whip, divided

• 1/4 cup dried cranberries

• 3 tablespoons crumbled feta cheese

• 1/4 teaspoon minced fresh rosemary or 1/8 teaspoon dried rosemary, crushed

• 1/8 teaspoon pepper

• 2 whole wheat tortillas (8 inches), room temperature

• 1/2 cup fresh baby spinach

Buy IngredientsPowered by Chicory Directions

• In a small bowl, combine the chicken, apple, 1/4 cup Miracle Whip, cranberries, feta cheese, rosemary and pepper. Spread remaining Miracle Whip over tortillas. Top with chicken mixture and spinach. Serve open-faced or rolled up and secured with toothpicks.

Nutrition Facts 1 each: 387 calories, 7g fat (2g saturated fat), 60mg cholesterol, 614mg sodium, 49g carbohydrate (22g sugars, 5g fiber), 27g protein.

Baked Caesar Chicken

Ingredients

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

• 1/2 cup fat-free creamy Caesar salad dressing

• 1 medium ripe avocado, peeled and cubed

• 1/4 cup shredded Parmesan cheese, divided

Buy IngredientsPowered by Chicory Directions

1. Place chicken in an 11x7-in. baking dish coated with cooking spray.

2. In a small bowl, combine the salad dressing, avocado and 2 tablespoons cheese; spoon over chicken. Bake, uncovered, at 375° for 30-35 minutes or until a thermometer reads 170°. Sprinkle with remaining cheese.

Nutrition Facts 1 chicken breast half : 320 calories, 12g fat (3g saturated fat), 98mg cholesterol, 530mg sodium, 15g carbohydrate (2g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 fat.

Mediterranean Pasta Caesar Toss

Ingredients

• 1 package (9 ounces) refrigerated cheese ravioli

• 1 cup frozen cut green beans, thawed

• 1 cup cherry tomatoes, halved

• 3/4 teaspoon coarsely ground pepper

• 1/3 cup reduced-fat creamy Caesar salad dressing

• 3 tablespoons shredded Parmesan cheese

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Directions

1. In a large saucepan, cook ravioli according to package directions, adding beans during the last 3 minutes of cooking. Drain.

2. In a serving bowl, combine the ravioli mixture, tomatoes and pepper. Add dressing; toss to coat. Sprinkle with cheese.

Nutrition Facts 1 cup: 264 calories, 10g fat (4g saturated fat), 28mg cholesterol, 649mg sodium, 31g carbohydrate (4g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Veggie Cheese Ravioli

Ingredients

• 1 package (9 ounces) refrigerated cheese ravioli

• 2 small zucchini, julienned

• 1 medium onion, chopped

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

• 2 tablespoons chopped ripe olives

• 3/4 teaspoon Italian seasoning

• 3 tablespoons shredded Parmesan cheese

Directions

• Cook ravioli according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, cook and stir zucchini and onion until tender. Stir in the tomatoes, olives and Italian seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

• Drain ravioli and add to the pan; stir gently to combine. Sprinkle with cheese.

Nutrition Facts 1-1/2 cups: 322 calories, 8g fat (4g saturated fat), 37mg cholesterol, 649mg sodium, 48g carbohydrate (10g sugars, 6g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat.

Makeover Fruit Pizza

Ingredients

• 1 cup all-purpose flour

• 1/4 cup confectioners' sugar

• 1/2 cup cold butter, cubed

• GLAZE:

• 5 teaspoons cornstarch

• 1-1/4 cups unsweetened pineapple juice

• 1 teaspoon lemon juice

• TOPPINGS:

• 1 package (8 ounces) reduced-fat cream cheese

• 1/3 cup sugar

• 1 teaspoon vanilla extract

• 2 cups halved fresh strawberries

• 1 cup fresh blueberries

• 1 can (11 ounces) mandarin oranges, drained

Directions

• Preheat oven to 350°. In a large bowl, mix flour and confectioners' sugar; cut in butter until crumbly. Press onto an ungreased 12-in. pizza pan. Bake until very lightly browned, 10-12 minutes. Cool completely on a wire rack.

• In a small saucepan, mix glaze ingredients until smooth; bring to a boil. Cook and stir until thickened, about 2 minutes. Cool slightly.

• In a bowl, beat cream cheese, sugar and vanilla until smooth. Spread over crust. Top with berries and mandarin oranges. Drizzle with glaze. Refrigerate until cold.

Nutrition Facts 1 slice: 170 calories, 9g fat (6g saturated fat), 25mg cholesterol, 120mg sodium, 20g carbohydrate (13g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1/2 fruit.

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

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• 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.

Ganache-Topped Chocolate Cake

Ingredients

• 3/4 cup boiling water

• 2 ounces 53% cacao dark baking chocolate, coarsely chopped

• 2 tablespoons butter

• 3/4 cup sugar

• 1/4 cup buttermilk

• 1 large egg, room temperature

• 1 teaspoon vanilla extract

• 1/2 teaspoon orange extract

• 1 cup all-purpose flour

• 1 teaspoon baking soda

• 1/2 teaspoon salt

• GANACHE:

• 1/4 cup half-and-half cream

• 3 ounces 53% cacao dark baking chocolate, coarsely chopped

• Optional: Fresh raspberries, confectioners' sugar and baking cocoa

Directions

• Preheat oven to 350°. Pour boiling water over chocolate and butter; stir until smooth. Cool slightly. Whisk in sugar, buttermilk, egg and extracts. Combine flour, baking soda and salt; whisk into chocolate mixture just until blended.

• Transfer to a 9-in. round baking pan coated with cooking spray. Bake until a toothpick inserted in center comes out clean, 18-22 minutes. Cool 10 minutes before removing from pan to a wire rack to cool completely. Place rack on a waxed paper-lined baking sheet.

• For ganache, bring cream just to a boil in a small saucepan. Pour over chocolate; whisk until smooth. Cool until slightly thickened, about 10 minutes. Slowly pour over cake, allowing some ganache to drape over sides.

• Refrigerate until serving. If desired, sprinkle with raspberries, confectioners' sugar and cocoa. Cut into wedges.

Nutrition Facts 1 slice: 179 calories, 7g fat (4g saturated fat), 26mg cholesterol, 236mg sodium, 28g carbohydrate (18g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.