Daily Dish for Thursday, July 23rd 2020 and Line Up

Breakfast is more than just an eye-opener that helps you transition from sleep to the day ahead. Eating breakfast, especially one that includes whole grains, reduces your risk for heart attack, stroke, type 2 diabetes, and heart failure, reports the May 2008 issue of the Harvard Heart Letter.

A host of mostly small studies show that eating breakfast, as compared with skipping it, makes for smaller rises in blood sugar and insulin after all of the day's meals and snacks. Smoothing out the blood sugar and insulin roller coaster can help reduce levels of harmful LDL cholesterol and triglycerides. It can also curb the appetite.

What you eat for breakfast matters just as much as whether you eat it, if not more so. The Harvard Heart Letter suggests these menu ideas that are heavy in whole grains, fruits, and healthy protein sources:

• a bowl of steel-cut oatmeal topped with fruit and walnuts

• a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit

• 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds

• a whole-grain English muffin with peanut butter

• an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices

• a smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils.

Resource: https://www.health.harvard.edu/press_releases/a-healthy-breakfast-may-protect-against-heart-disease

Low-Sodium Meal Plan for the Week from Allina Health, Minneapolis, Minnesota

https://www.allinahealth.org/health-conditions-and-treatments/health-library/patient-education/heart-failure/diet-and-nutrition/low-sodium-sample-menu-plans-for-one-week

Lunch

Shrimp Scampi

Ingredients

• 3 to 4 garlic cloves, minced

• 1/4 cup butter, cubed

• 1/4 cup olive oil

• 1 pound uncooked medium shrimp, peeled and deveined

• 1/4 cup lemon juice

• 1/4 teaspoon dried oregano

• 1/2 cup grated Parmesan cheese

• 1/4 cup dry bread crumbs

• 1/4 cup minced fresh parsley

• Hot cooked angel hair pasta

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Directions

• In a 10-in. ovenproof skillet, saute garlic in butter and oil until fragrant. Add the shrimp, lemon juice, pepper and oregano; cook and stir until shrimp turn pink. Sprinkle with cheese, bread crumbs and parsley.

• Broil 6 in. from the heat for 2-3 minutes or until topping is golden brown. Serve with pasta.

Test Kitchen TipsYou can easily use frozen shrimp. Use our guide to clean, devein and prep your shrimp.

Nutrition Facts 1 cup: 395 calories, 30g fat (11g saturated fat), 177mg cholesterol, 420mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 24g protein.

Creamy Chicken Gnocchi Soup

Ingredients

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

• 1/3 cup butter, divided

• 1 small onion, chopped

• 1 medium carrot, shredded

• 1 celery rib, chopped

• 2 garlic cloves, minced

• 1/3 cup all-purpose flour

• 3-1/2 cups 2% milk

• 1-1/2 cups heavy whipping cream

• 1 tablespoon reduced-sodium chicken bouillon granules

• 1/4 teaspoon coarsely ground pepper

• 1 package (16 ounces) potato gnocchi

• 1/2 cup chopped fresh spinach

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Directions

• In a Dutch oven, brown chicken in 2 tablespoons butter. Remove and keep warm. In the same pan, saute the onion, carrot, celery and garlic in remaining butter until tender.

• Whisk in flour until blended; gradually stir in the milk, cream, bouillon and pepper. Bring to a boil. Reduce heat; cook and stir until thickened, about 2 minutes.

• Add the gnocchi and spinach; cook until spinach is wilted, 3-4 minutes. Add the chicken. Cover and simmer until heated through (do not boil), about 10 minutes.

Editor's Note Look for potato gnocchi in the pasta or frozen foods section.

Nutrition Facts 1 cup: 482 calories, 28g fat (17g saturated fat), 125mg cholesterol, 527mg sodium, 36g carbohydrate (10g sugars, 2g fiber), 21g protein.

Quick Chicken Parmesan

Ingredients

• 12 ounces frozen grilled chicken breast strips (about 3 cups)

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

• 1 can (6 ounces) tomato paste

• 2 tablespoons dry red wine or chicken broth

• 1 tablespoon olive oil

• 1-1/2 teaspoons Italian seasoning

• 1 garlic clove, minced

• 1/2 teaspoon sugar

• 1/3 cup shredded Parmesan cheese

• 1/3 cup shredded part-skim mozzarella cheese

• Hot cooked pasta

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Directions

• Heat a large skillet over medium heat. Add chicken strips; cook and stir 5-8 minutes or until heated through. Remove from pan.

• In same skillet, combine tomatoes, tomato paste, wine, oil, Italian seasoning, garlic and sugar; bring to a boil, stirring occasionally. Reduce heat; simmer, uncovered, 10-15 minutes to allow flavors to blend, stirring occasionally.

• Stir in chicken. Sprinkle with cheeses; cook, covered, 1-2 minutes longer or until cheese is melted. Serve with pasta.

Nutrition Facts 1 cup (calculated without pasta): 248 calories, 9g fat (3g saturated fat), 86mg cholesterol, 739mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.

Speedy Chicken Marsala

Ingredients

• 8 ounces uncooked whole wheat or multigrain angel hair pasta

• 4 boneless skinless chicken breast halves (5 ounces each)

• 1/4 cup all-purpose flour

• 1 teaspoon lemon-pepper seasoning

• 1/2 teaspoon salt

• 2 tablespoons olive oil, divided

• 4 cups sliced fresh mushrooms

• 1 garlic clove, minced

• 1 cup dry Marsala wine

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Directions

• Cook pasta according to package directions. Pound chicken with a meat mallet to 1/4-in. thickness. In a large resealable plastic bag, mix the flour, lemon pepper and salt. Add chicken, one piece at a time; close bag and shake to coat.

• In a large skillet, heat 1 tablespoon oil over medium heat. Add chicken; cook for 4-5 minutes on each side or until no longer pink. Remove from pan.

• In the same skillet, heat remaining oil over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Add wine; bring to a boil. Cook for 5-6 minutes or until liquid is reduced by half, stirring to loosen browned bits from pan. Return chicken to pan, turning to coat with sauce; heat through.

• Drain pasta; serve with chicken mixture.

Nutrition Facts 1 serving: 493 calories, 11g fat (2g saturated fat), 78mg cholesterol, 279mg sodium, 50g carbohydrate (4g sugars, 7g fiber), 40g protein.

Fried Mozzarella Cheese Appetizers

Ingredients

• 1 pound part-skim mozzarella cheese

• 2 eggs, beaten

• 2/3 cup all-purpose flour

• 3/4 cup seasoned bread crumbs

• 1 garlic clove, minced

• 1 tablespoon plus 1/4 cup olive oil, divided

• 1 can (28 ounces) Italian crushed tomatoes

• 1 teaspoon dried oregano

• 2 teaspoons sugar

• 1/4 teaspoon dried basil

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Directions

• Cut cheese into twenty-four 1/4-in. slices. Place the eggs, flour and bread crumbs in separate shallow bowls. Dip cheese slices in eggs, then coat with flour. Dip cheese again in eggs and coat with crumbs. Place on waxed paper-lined baking sheets; refrigerate for at least 1 hour.

• Meanwhile, in a small saucepan, saute garlic in 1 tablespoon oil for 1 minute; add the tomatoes, oregano, sugar, basil and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 40-45 minutes or until slightly thickened.

• In a large skillet, cook cheese slices in remaining oil over medium heat for 30-60 seconds on each side or until golden brown. Drain on paper towels. Serve with sauce.

Nutrition Facts 1 each: 123 calories, 7g fat (3g saturated fat), 28mg cholesterol, 257mg sodium, 8g carbohydrate (2g sugars, 0 fiber), 7g protein.

Morel Mushroom Ravioli

Ingredients

• 2/3 ounce dried morel mushrooms

• 1/4 cup olive oil

• 1/2 cup finely chopped onion

• 2 cups coarsely chopped baby portobello mushrooms

• 12 garlic cloves, minced

• 4 ounces reduced-fat cream cheese

• 1/3 cup shredded Asiago cheese

• 48 wonton wrappers

• 2 cups pasta sauce of your choice

• 2 tablespoons shredded Parmesan cheese

• 1 tablespoon minced fresh Italian parsley

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Directions

• Place mushrooms in a small bowl; add warm water to cover. Soak 30 minutes or until softened. Remove mushrooms with a slotted spoon; rinse and finely chop.

• In a large skillet, heat oil over medium-high heat. Add onion; cook and stir 3-4 minutes or until tender. Add fresh mushrooms, chopped morels and garlic; cook 3-4 minutes longer or until mushrooms are tender and liquid is evaporated. Stir in cream cheese, Asiago cheese, salt and pepper. Remove from heat; cool.

• Place 1 tablespoon filling in center of each of half of the wonton wrappers. Moisten wrapper edges with water; top with another wrapper. Press around filling to remove air pockets and seal edges. (Cover remaining wrappers with a damp paper towel until ready to use.)

• In a Dutch oven, bring water to a boil. Add ravioli in batches. Reduce heat; simmer gently 1-2 minutes or until ravioli float and wrappers are translucent. Remove with a slotted spoon. Serve with sauce; sprinkle with Parmesan cheese and parsley.

Baked Asparagus Dip

Ingredients

• 1 pound diced cooked fresh asparagus, drained

• 1 cup grated Parmesan cheese

• 1 cup greek yogurt

• Baked pita chips

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Directions

• In a large bowl, combine the asparagus, cheese and mayonnaise. Place in a 6-inch cast-iron skillet or 2-cup ovenproof bowl. Bake at 375° until heated through, about 20 minutes. Serve warm with pita chips.

Nutrition Facts 2 tablespoons: 120 calories, 11g fat (2g saturated fat), 5mg cholesterol, 162mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 2g protein.

Mushrooms & Peas Rice Pilaf

Ingredients

• 1 package (6.6 ounces) rice pilaf mix with toasted almonds

• 1 tablespoon butter

• 1-1/2 cups fresh or frozen peas

• 1 cup sliced baby portobello mushrooms

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Directions

• Prepare pilaf according to package directions.

• In a large skillet, heat butter over medium heat. Add peas and mushrooms; cook and stir until tender, 6-8 minutes. Stir in rice.

Nutrition Facts 2/3 cup: 177 calories, 6g fat (2g saturated fat), 10mg cholesterol, 352mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Italian Mushrooms

Ingredients

• 1 pound medium fresh mushrooms

• 1 large onion, sliced

• 1/2 cup butter, melted

• 1 envelope Italian salad dressing mix

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Directions

• In a 3-qt. slow cooker, layer mushrooms and onion. Combine butter and salad dressing mix; pour over vegetables. Cover and cook on low until vegetables are tender, 4-5 hours. Serve with a slotted spoon.

Nutrition Facts 1/2 cup: 99 calories, 8g fat (5g saturated fat), 20mg cholesterol, 281mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 3g protein.

Shrimp & Avocado Salads

Ingredients

• 1 pound uncooked large shrimp, peeled and deveined

• 1 small garlic clove, minced

• 1/2 teaspoon chili powder

• 1/4 teaspoon salt

• 1/4 teaspoon ground cumin

• 2 teaspoons olive oil

• 5 cups hearts of romaine salad mix

• 1 cup fresh or frozen corn, thawed

• 1 cup frozen peas, thawed

• 1/2 cup chopped sweet red pepper

• 1 medium ripe avocado, peeled and thinly sliced

• CILANTRO VINAIGRETTE:

• 7 tablespoons olive oil

• 1/4 cup minced fresh cilantro

• 1/4 cup lime juice

• 1-1/2 teaspoons sugar

• 1 small garlic clove, minced

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• In a large skillet, cook the shrimp, garlic, chili powder, salt and cumin in oil over medium heat for 3-4 minutes or until shrimp turn pink; set aside.

• In a large bowl, combine the romaine, corn, peas and red pepper; divide among 4 serving plates. Top each with shrimp and avocado. In a small bowl, whisk the vinaigrette ingredients; drizzle over salads.

Nutrition Facts 1 serving: 489 calories, 35g fat (5g saturated fat), 138mg cholesterol, 638mg sodium, 24g carbohydrate (7g sugars, 8g fiber), 24g protein.

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Strawberry Pretzel Pie

Ingredients

• 4 cups miniature pretzels

• 6 tablespoons butter, melted

• 1/4 cup sugar

• 3/4 cup boiling water

• 1 package (6 ounces) strawberry gelatin

• 1/4 cup lemon juice

• 1 pound fresh strawberries, divided

• 2 cups heavy whipping cream, divided

• 1 jar (7 ounces) marshmallow creme

• 2/3 cup whipped cream cheese

• 2/3 cup sweetened condensed milk

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Directions

• Place pretzels in a food processor; pulse until chopped. Add butter and sugar; pulse until combined. Reserve 1/3 cup pretzel mixture for topping. Press remaining mixture onto bottom of a greased 9-in. springform pan. Refrigerate 30 minutes.

• Meanwhile, in a bowl, add boiling water to gelatin; stir 2 minutes to completely dissolve. Stir in lemon juice. Refrigerate 30 minutes, stirring occasionally.

• Chop half the strawberries; hull the remaining berries and reserve for topping. In a large bowl, beat 1 cup heavy cream until stiff peaks form. Beat marshmallow cream, cream cheese and sweetened condensed milk into cooled gelatin mixture until blended. Gently fold in chopped strawberries and whipped cream. Pour into crust.

• Refrigerate, covered, until firm, 4-6 hours. Beat remaining 1 cup heavy cream until stiff peaks form; spread over pie. Top with reserved strawberries and pretzel mixture.

Nutrition Facts 1 piece: 350 calories, 19g fat (12g saturated fat), 56mg cholesterol, 284mg sodium, 39g carbohydrate (30g sugars, 1g fiber), 4g protein.

• 12 servings

Frozen Mocha Torte

Ingredients

• 1 cup chocolate wafer crumbs

• 1/4 cup sugar

• 1/4 cup butter, melted

• 1 package (8 ounces) cream cheese, softened

• 1 can (14 ounces) sweetened condensed milk

• 2/3 cup chocolate syrup

• 2 tablespoons instant coffee granules

• 1 tablespoon hot water

• 1 cup heavy whipping cream, whipped

• Chocolate-covered coffee beans, optional

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• In a small bowl, combine the wafer crumbs, sugar and butter. Press onto the bottom and 1 in. up the sides of a greased 9-in. springform pan; set aside.

• In a large bowl, beat the cream cheese, milk and chocolate syrup until smooth. Dissolve coffee granules in hot water; add to cream cheese mixture. Fold in whipped cream. Pour over crust. Cover and freeze for 8 hours or overnight.

• Remove from the freezer 10-15 minutes before serving. Carefully run a knife around edge of pan to loosen. Remove sides of pan. Garnish with coffee beans if desired.

Nutrition Facts 1 slice: 414 calories, 23g fat (14g saturated fat), 74mg cholesterol, 222mg sodium, 47g carbohydrate (39g sugars, 1g fiber), 6g protein.

Tropical Lime Smoothies

Ingredients

• 1-1/4 cups milk

• 1/4 cup lime juice

• 1 pint coconut sorbet

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Directions

• In a blender, combine all the ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Nutrition Facts 1 cup: 280 calories, 13g fat (10g saturated fat), 10mg cholesterol, 81mg sodium, 40g carbohydrate (39g sugars, 0 fiber), 3g protein.

Dinner at Yumi's in Excelsior is so much better than St. Paul don't visit the one in St. Paul I ordered from their with door dash and it was disgusting. The manager there was very sweet and nice to talk to and apologized from what I got in return for the order and I was able to recoup the money from Door Dash of $16.80.