Daily Dish for the Original Copy Officer Captain Family; Soup, Salad, and Sandwiches for you to love

For Friday Lunch / Dinner

Chicken and Kale Tortellini Soup

Ingredients

• 1 pound boneless skinless chicken breasts, cut into 1-1/4-inch cubes

• 2 garlic cloves, minced

• 1-1/2 teaspoons Italian seasoning

• 1/4 teaspoon pepper

• 6 cups chicken broth

• 1 package (20 ounces) refrigerated cheese tortellini

• 1 can (15 ounces) cannellini beans, rinsed and drained

• 1 jar (7-1/2 ounces) marinated quartered artichoke hearts, drained and coarsely chopped

• 4 cups coarsely chopped fresh kale (about 2 ounces)

• Shaved Parmesan cheese, optional

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• Place first 5 ingredients in a 5- or 6-qt. slow cooker. Cook, covered, on low 2-3 hours, until chicken is no longer pink.

• Stir in tortellini, beans, artichoke hearts and kale. Cook, covered, on low about 30 minutes, until tortellini and kale are tender, stirring halfway through cook time. Serve immediately. If desired, top with cheese.

Test Kitchen tipsChopped fresh spinach can be used instead of kale. Stir it in during the last few minutes of cooking. This soup is loaded with chunky ingredients. If you like yours with more broth, add an extra cup or two. Health Tip: Switch to reduced-sodium broth to save about 300mg sodium per serving. Nutrition Facts 1-1/2 cups: 386 calories, 12g fat (4g saturated fat), 66mg cholesterol, 1185mg sodium, 43g carbohydrate (4g sugars, 4g fiber), 24g protein.

Slow Cooker Cheesy Broccoli Soup

Ingredients

• 2 tablespoons butter

• 1 small onion, finely chopped

• 2 cups finely chopped fresh broccoli

• 3 cups reduced-sodium chicken broth

• 1 can (12 ounces) evaporated milk

• 1/2 teaspoon onion flakes

• 1 package (8 ounces) process cheese (Velveeta), cubed

• 1-1/2 cups shredded extra-sharp cheddar cheese

• 1 cup shredded Parmesan cheese

• Additional shredded extra-sharp cheddar cheese

Directions

In a small skillet, heat butter over medium-high heat. Add onion; cook and stir 3-4 minutes or until tender. Transfer to a 3- or 4-qt. slow cooker. Add broccoli, broth, milk and pepper.

• Cook, covered, on low 3-4 hours or until broccoli is tender. Stir in process cheese until melted. Add shredded cheeses; stir until melted. Just before serving, stir soup to combine. Top servings with additional cheddar cheese.

Nutrition Facts 1-3/4 cups: 675 calories, 49g fat (30g saturated fat), 165mg cholesterol, 1964mg sodium, 21g carbohydrate (15g sugars, 2g fiber), 39g protein.

Pesto Grilled Cheese Sandwiches

Ingredients

• 8 slices walnut-raisin bread

• 3 to 4 tablespoons prepared pesto

• 8 slices provolone and mozzarella cheese blend

• 8 slices tomato

• 1/4 cup butter, softened

Directions

• Spread four slices of bread with pesto. Layer with cheese and tomato; top with remaining bread. Butter outsides of sandwiches.

• In a large skillet over medium heat, toast sandwiches for 2-3 minutes on each side or until golden brown and cheese is melted.

Nutrition Facts 1 sandwich: 435 calories, 29g fat (14g saturated fat), 61mg cholesterol, 739mg sodium, 31g carbohydrate (14g sugars, 3g fiber), 15g protein. Recommended Video

Mediterranean Salad Sandwiches

Ingredients

• 2 tablespoons olive oil, divided

• 1 garlic clove, minced

• 1/4 teaspoon salt

• 4 large portobello mushrooms, stems removed

• 2 cups spring mix salad greens

• 1 medium tomato, chopped

• 1/2 cup chopped roasted sweet red peppers

• 1/4 cup crumbled reduced-fat feta cheese

• 2 tablespoons chopped pitted Greek olives

• 1 tablespoon red wine vinegar

• 1/2 teaspoon dried oregano

• 4 slices sourdough bread, toasted and halved

Buy IngredientsPowered by Chicory Directions

• In a small bowl, combine 1 tablespoon oil, garlic and salt; brush over mushrooms.

• Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill mushrooms, covered, over medium heat for 6-8 minutes on each side or until tender.

• In a large bowl, combine the salad greens, tomato, peppers, cheese and olives. In a small bowl, whisk the vinegar, oregano and remaining oil. Pour over salad mixture; toss to coat.

• Layer each of four half-slices of toast with a mushroom and 3/4 cup salad mixture; top with remaining toast.

Nutrition Facts 1 each: 225 calories, 9g fat (2g saturated fat), 3mg cholesterol, 495mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1 starch.

Ingredients

• 8 slices walnut-raisin bread

• 3 to 4 tablespoons prepared pesto

• 8 slices provolone and mozzarella cheese blend

• 8 slices tomato

• 1/4 cup butter, softened

Directions

• Spread four slices of bread with pesto. Layer with cheese and tomato; top with remaining bread. Butter outsides of sandwiches.

• In a large skillet over medium heat, toast sandwiches for 2-3 minutes on each side or until golden brown and cheese is melted.

Nutrition Facts 1 sandwich: 435 calories, 29g fat (14g saturated fat), 61mg cholesterol, 739mg sodium, 31g carbohydrate (14g sugars, 3g fiber), 15g protein. Recommended Video

Mediterranean Tortellini Salad

Ingredients

• 1 package (19 ounces) frozen cheese tortellini

• 1 package (14 ounces) smoked turkey sausage, sliced

• 3/4 cup prepared pesto

• 2 cups fresh baby spinach, chopped

• 2 cups sliced baby portobello mushrooms

• 1 can (15 ounces) cannellini beans, rinsed and drained

• 1 cup roasted sweet red peppers, chopped

• 1 cup crumbled feta cheese

• 1/4 cup pitted Greek olives, sliced

Directions

• Cook tortellini according to package directions.

• Meanwhile, in a large skillet coated with cooking spray, cook and stir sausage over medium heat 6-7 minutes or until lightly browned. Transfer to a large bowl.

• Drain tortellini; add to sausage. Stir in pesto. Add remaining ingredients; toss to combine. Serve warm or refrigerate until chilled.

Nutrition Facts 1-1/2 cups: 334 calories, 17g fat (6g saturated fat), 45mg cholesterol, 981mg sodium, 25g carbohydrate (2g sugars, 4g fiber), 19g protein

Air-Fryer Coconut-Crusted Turkey Fingers

Ingredients

• 2 large egg whites

• 2 teaspoons sesame oil

• 1/2 cup sweetened shredded coconut, lightly toasted

• 1/2 cup dry bread crumbs

• 2 tablespoons sesame seeds, toasted

• 1/2 teaspoon salt

• 1-1/2 pounds turkey breast tenderloins, cut into 1/2-inch strips

• Cooking spray

• DIPPING SAUCE:

• 1/2 cup plum sauce

• 1/3 cup unsweetened pineapple juice

• 1-1/2 teaspoons prepared mustard

• 1 teaspoon cornstarch

• Optional: grated lime zest and lime wedges

Directions

• Preheat air fryer to 400°. In a shallow bowl, whisk egg whites and oil. In another shallow bowl, mix coconut, bread crumbs, sesame seeds and salt. Dip turkey in egg mixture, then in coconut mixture, patting to help coating adhere.

• In batches, place turkey in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 3-4 minutes. Turn; spritz with cooking spray. Cook until golden brown and turkey is no longer pink, 3-4 minutes longer.

• Meanwhile, in a small saucepan, mix sauce ingredients. Bring to a boil; cook and stir until thickened, 1-2 minutes. Serve turkey with sauce. If desired, top turkey strips with grated lime zest and serve with lime wedges.

Test Kitchen tipIf you don’t have an air fryer, you can make this recipe in an oven. Nutrition Facts 3 ounces cooked turkey with 2 tablespoon sauce: 292 calories, 9g fat (3g saturated fat), 45mg cholesterol, 517mg sodium, 24g carbohydrate (5g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1/2 fat.

Roasted Veggie Quesadillas

Ingredients

• 2 medium red potatoes, quartered and sliced

• 1 medium zucchini, quartered and sliced

• 1 medium sweet red pepper, sliced

• 1 small onion, chopped

• 2 tablespoons olive oil

• 1 garlic clove, minced

• 1/2 teaspoon salt

• 1/2 teaspoon dried oregano

• 1/4 teaspoon pepper

• 1 cup shredded part-skim mozzarella cheese

• 1 cup shredded reduced-fat cheddar cheese

• 8 whole wheat tortillas (8 inches)

Directions

• In a large bowl, combine the first 9 ingredients. Transfer to a 15x10x1-in. baking pan. Bake at 425°until potatoes are tender, 24-28 minutes.

• In a small bowl, combine cheeses. Spread 1/3 cup vegetable mixture over half of each tortilla. Sprinkle with 1/4 cup cheese; fold tortillas to close. Cook in a greased cast-iron skillet or griddle over low heat until cheese is melted, 1-2 minutes on each side.

Nutrition Facts 1 quesadilla: 279 calories, 12g fat (4g saturated fat), 18mg cholesterol, 479mg sodium, 30g carbohydrate (4g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 fat.

Chicken Souvlaki Pitas

Ingredients

• 4 medium lemons, divided

• 4 tablespoons olive oil

• 4 garlic cloves, minced

• 2 teaspoons dried oregano

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 2 pounds boneless skinless chicken breasts, cut into 1-inch pieces

• 12 pita pocket halves

• 1 carton (8 ounces) refrigerated tzatziki sauce

• Optional toppings: Chopped tomatoes, sliced cucumber and sliced red onion

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Directions

• Cut 3 lemons crosswise in half; squeeze juice from lemons. Transfer to a large bowl or shallow dish. Whisk in oil, garlic, oregano, salt and pepper. Add chicken; turn to coat. Refrigerate 1 hour.

• Drain chicken, discarding marinade. Thinly slice remaining lemon. On 6 metal or soaked wooden skewers, alternately thread chicken and lemon slices. Grill kabobs, covered, over medium heat or broil 4 in. from heat until chicken is no longer pink, turning occasionally. Remove chicken from kabobs; discard lemon slices. Serve chicken in pita pockets with tzatziki sauce and toppings of your choice.

Nutrition Facts 2 filled pita halves: 369 calories, 8g fat (2g saturated fat), 90mg cholesterol, 462mg sodium, 34g carbohydrate (2g sugars, 1g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1 fat.

Pomegranate Persimmon Salad

Ingredients

• 1/2 cup olive oil

• 1/2 cup maple syrup

• 1/4 cup rice vinegar

• 2 tablespoons vanilla Greek honey yogurt

• 1/4 teaspoon salt

• 1/4 teaspoon onion flakes

• SALAD:

• 3 ripe Fuyu persimmons or 3 plums, sliced

• 2 packages (10 ounces each) baby kale salad blend

• 1 cup pomegranate seeds

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• Place the first 6 ingredients in a jar with a lid; shake well. Refrigerate until serving.

• To serve, shake vinaigrette and toss 1/2 cup with persimmons. Toss remaining vinaigrette with salad blend. Top with persimmons and pomegranate seeds.

Nutrition Facts 1-1/2 cups: 175 calories, 9g fat (2g saturated fat), 0 cholesterol, 220mg sodium, 23g carbohydrate (17g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch, 1/2 fruit.

Fruit Medley Salad

Ingredients

• 1 can (11 ounces) mandarin oranges, drained

• 1 can (8-1/4 ounces) sliced peaches, drained

• 1 can (8 ounces) pineapple chunks, drained

• 1 cup miniature marshmallows

• 4 ounces cream cheese, softened

• 1/2 cup plain yogurt

• 1/4 cup sugar

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Directions

• In a large bowl, combine the oranges, peaches, pineapple and marshmallows. In a small bowl, beat the cream cheese, yogurt and sugar until smooth; pour over fruit and toss to coat. Refrigerate for 15 minutes.

Mock Champagne Punch

Ingredients

• 1 quart white grape juice, chilled

• 1 quart ginger ale, chilled

• Strawberries or raspberries

Directions

• Combine grape juice and ginger ale; pour into a punch bowl or glasses. Garnish with berries.

Nutrition Facts 1/2 cup: 58 calories, 0 fat (0 saturated fat), 0 cholesterol, 8mg sodium, 14g carbohydrate (14g sugars, 0 fiber), 0 protein.

Turkey Cordon Bleu with Alfredo Sauce

Ingredients

• 8 slices part-skim mozzarella cheese

• 8 thin slices deli honey ham

• 8 turkey breast cutlets

• 2 cups panko bread crumbs

• 2 large eggs, lightly beaten

• 1/2 cup all-purpose flour

• 1/2 teaspoon salt

• 1/4 teaspoon onion flakes

• 1/4 cup olive oil

• 1 jar (15 ounces) Alfredo sauce, warmed

• 8 bacon strips, cooked and crumbled

• 1/4 cup grated Parmesan cheese

Directions

• Preheat oven to 350°. Place 1 slice mozzarella cheese and ham on each cutlet. Roll up each from a short side and secure with toothpicks.

• Place bread crumbs and eggs in separate shallow bowls. In another shallow bowl, combine flour, salt and pepper. Dip turkey in flour mixture, eggs, then bread crumbs.

• In a large skillet, brown turkey in oil in batches. Place in a greased 13x9-in. baking dish. Bake, uncovered, until turkey juices run clear, 20-25 minutes. Discard toothpicks.

• Spoon Alfredo sauce over turkey. Sprinkle with bacon and Parmesan cheese.

Nutrition Facts 1 turkey roll-up with about 3 tablespoons sauce: 455 calories, 24g fat (10g saturated fat), 147mg cholesterol, 910mg sodium, 18g carbohydrate (1g sugars, 1g fiber), 39g protein.

Olive Caprese Salad

Ingredients

• 1 cup plus 2 tablespoons red wine vinegar, divided

• 1/2 cup sugar

• 1 whole star anise

• 3/4 cup thinly sliced red onion (about 1/2 medium)

• 2 pounds medium heirloom tomatoes, cut into wedges

• 2 cups heirloom cherry tomatoes, halved

• 1 cup pitted green olives, halved

• 8 ounces fresh mozzarella cheese, sliced and halved

• 1 tablespoon each minced fresh basil, tarragon, mint and cilantro

• 1 teaspoon onion flakes

• 1/4 cup olive oil

• 2 tablespoons lime juice

• 1-1/2 teaspoons grated lime zest

• 1/4 teaspoon salt, optional

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• In a small saucepan, combine 1 cup vinegar, sugar and star anise. Bring to a boil, stirring to dissolve sugar. Remove from the heat. Cool slightly; stir in onion. Let stand for 30 minutes.

• In a large bowl, combine the tomatoes, olives, cheese, herbs and serrano pepper. Remove star anise from onion mixture; drain onion, reserving 2 tablespoons marinade. (Discard remaining marinade or save for other use.) Add onion to tomato mixture.

• In a small bowl, whisk the oil, lime juice and zest and remaining vinegar; pour over tomato mixture. Drizzle with reserved marinade; toss gently to coat. Season with salt if desired. Serve immediately.

Cheesy Bruschetta Spread

Ingredients

• 1 package (8 ounces) cream cheese, softened

• 1/2 cup prepared pesto

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 cups grape tomatoes

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

• Minced fresh basil, optional

• French bread slices (1/2 inch thick), toasted

Buy IngredientsPowered by Chicory Directions

• In a small bowl, mix cream cheese, pesto, salt and pepper until combined. Transfer to a greased 3-qt. slow cooker. Top with tomatoes and mozzarella cheese. Cook, covered, on low until heated though and cheese begins to melt, 1-1/2-2 hours. If desired, sprinkle with basil. Serve with toasted bread.

Nutrition Facts 2 tablespoons: 61 calories, 5g fat (3g saturated fat), 13mg cholesterol, 96mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 2g protein.

Hush Puppies

Ingredients

• 1 cup yellow cornmeal

• 1/4 cup all-purpose flour

• 1-1/2 teaspoons baking powder

• 1/2 teaspoon salt

• 1 large egg, room temperature, lightly beaten

• 3/4 cup 2% milk

• 1 small onion, finely chopped

• Oil for deep-fat frying

Buy IngredientsPowered by Chicory Directions

• In a large bowl, combine the cornmeal, flour, baking powder and salt. Whisk the egg, milk and onion; add to dry ingredients just until combined.

• In a cast-iron Dutch oven or an electric skillet, heat oil to 365°. Drop batter by tablespoonfuls into oil. Fry until golden brown, 2 to 2-1/2 minutes. Drain on paper towels. Serve warm.

Hush Puppies Tips What oil do you use for hush puppies? Peanut or vegetable oil are best for frying hush puppies. Both oils have a higher smoke point, which means they can be heated to a higher temperature before they start to break down. Read more about cooking oils and check out our other deep fryer recipes.Why do my hush puppies fall apart? The key to keeping hush puppies together is making sure the oil is heated to the correct temperature. Add 3-4 inches of oil to your skillet or Dutch oven, and using a thermometer, heat the oil to 365-375°. Periodically check the temperature while frying to make sure it remains between 350 and 375°. Be sure to follow our other frying tips.What do you serve hush puppies with? Hush puppies are fantastic as a snack when paired with spicy ketchup or aioli sauce. They are also a great complement to crispy fish and chips and family-favorite fried chicken. Nutrition Facts 1 hush puppie: 55 calories, 3g fat (0 saturated fat), 9mg cholesterol, 86mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 1g protein.

Strawberries & Cream Torte

Ingredients

• 2 large eggs, separated

• 1/4 cup butter, softened

• 1/2 cup plus 1/2 teaspoon sugar, divided

• 1/2 teaspoon vanilla extract

• 1 cup all-purpose flour

• 1-1/2 teaspoons baking powder

• 1/4 teaspoon salt

• 1/2 cup 2% milk

• ASSEMBLY:

• 2 cups heavy whipping cream

• 1 pint fresh strawberries, hulled and sliced

• 1/2 teaspoon sugar

• Additional fresh strawberries

Buy IngredientsPowered by Chicory Directions

• Place egg whites in a large bowl; let stand at room temperature 30 minutes. Preheat oven to 350°. Line bottoms of two greased 8-in. round baking pans with parchment; grease paper.

• In a large bowl, cream butter and 1/2 cup sugar until light and fluffy. Add egg yolks, beating well. Beat in vanilla.

• In another bowl, whisk flour, baking powder and salt; add to creamed mixture alternately with milk, beating well after each addition. Transfer to prepared pans.

• With clean beaters, beat egg whites on medium speed until foamy. Add remaining sugar, beating on high until sugar is dissolved. Continue beating until soft peaks form. Spread over batter in pans.

• Bake 12-15 minutes or until a toothpick inserted in center comes out clean. Cool completely in pans on wire racks. (Cake layers will be thin.)

• In a large bowl, beat cream until stiff peaks form. Loosen edges of cakes from pans with a knife. Carefully remove one cake to a serving plate, meringue side up.

• Arrange sliced strawberries over top; sprinkle with sugar. Gently spread with half of the whipped cream. Top with remaining cake layer, meringue side up; spread with remaining whipped cream. Top with whole strawberries. Refrigerate until serving.

Nutrition Facts 1 slice: 267 calories, 20g fat (12g saturated fat), 100mg cholesterol, 158mg sodium, 20g carbohydrate (11g sugars, 1g fiber), 3g protein