Daily Dish for Thursday, September 10th 2020

Good Afternoon, today I am two days ahead so you can plan your meals, I wanted to let you know this is mainly low fat and heart healthy except three items near the end. A sandwich that doesn't seem like it should have that much sodium but, its near 1000mg. Your choice its something to switch up for all the beef in the meal. I hope you enjoy this kaboom meat fest it is a sure favorite with all the for all the food on a stick. Wishing you a happy Thursday. Memorial of 9/11/01 tomorrow I'll make a special meal for all those in uniform to be posted to America.

Balsamic-Glazed Beef Skewers

Ingredients

• 1/4 cup balsamic vinaigrette

• 1/4 cup barbecue sauce

• 1 teaspoon Dijon mustard

• 1 pound beef top sirloin steak, cut into 1-inch cubes

• 2 cups cherry tomatoes

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• In a large bowl, whisk vinaigrette, barbecue sauce and mustard until blended. Reserve 1/4 cup mixture for basting. Add beef to remaining mixture; toss to coat.

• Alternately thread beef and tomatoes on four metal or soaked wooden skewers. Lightly grease grill rack.

• Grill skewers, covered, over medium heat or broil 4 in. from heat 6-9 minutes or until beef reaches desired doneness, turning occasionally and basting frequently with reserved vinaigrette mixture during the last 3 minutes.

Nutrition Facts 1 skewer: 194 calories, 7g fat (2g saturated fat), 46mg cholesterol, 288mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Garlic Herbed Beef Tenderloin

Ingredients

• 1 beef tenderloin roast (3 pounds)

• 2 teaspoons olive oil

• 2 garlic cloves, minced

• 1-1/2 teaspoons dried basil

• 1-1/2 teaspoons dried rosemary, crushed

• 1 teaspoon salt

• 1 teaspoon onion flakes

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• Tie tenderloin at 2-in. intervals with kitchen string. Combine oil and garlic; brush over meat. Combine the basil, rosemary, salt and pepper; sprinkle evenly over meat. Place on a rack in a shallow roasting pan.

• Bake, uncovered, at 425° until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 40-50 minutes. Let stand for 10 minutes before slicing.

Nutrition Facts 3 ounces cooked beef: 198 calories, 10g fat (4g saturated fat), 78mg cholesterol, 249mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 25g protein. Diabetic Exchanges: 3 lean meat.

Chili Beef Pasta

Ingredients

• 1 pound lean ground beef (90% lean)

• 2 tablespoons dried minced onion

• 2 teaspoons dried oregano

• 2 teaspoons chili powder

• 1/2 teaspoon garlic powder

• 1/8 teaspoon salt

• 3 cups tomato juice

• 2 cups water

• 1 can (6 ounces) tomato paste

• 1 teaspoon sugar

• 8 ounces uncooked whole wheat small pasta shell- or spiral-shaped pasta

• Chopped tomato and sliced jalapeno pepper, optional

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• In a Dutch oven, cook beef over medium heat 6-8 minutes or until no longer pink, breaking into crumbles; drain. Stir in seasonings.

• Add tomato juice, water, tomato paste and sugar to pan; bring to a boil. Stir in pasta. Reduce heat; simmer, covered, 20-22 minutes or until pasta is tender, stirring occasionally. If desired, top with chopped tomato and jalapeno slices.

Nutrition Facts 1-1/3 cups (calculated without tomatoes): 319 calories, 7g fat (2g saturated fat), 47mg cholesterol, 442mg sodium, 41g carbohydrate (9g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Vegetable Steak Kabobs

Ingredients

• 1/2 cup olive oil

• 1/3 cup red wine vinegar

• 2 tablespoons ketchup

• 2 to 3 garlic cloves, minced

• 1 teaspoon Worcestershire sauce

• 1/2 teaspoon each dried marjoram, basil and oregano

• 1/2 teaspoon dried rosemary, crushed

• 1 beef top sirloin steak (1-1/2 pounds), cut into 1-inch cubes

• 1/2 pound whole fresh mushrooms

• 2 medium onions, cut into wedges

• 1-1/2 cups cherry tomatoes

• 2 small green peppers, cut into 1-inch pieces

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Directions

• In a small bowl, whisk oil, vinegar, ketchup, garlic, Worcestershire sauce and seasonings. Pour 1/2 cup marinade into a large resealable plastic bag. Add beef; seal bag and turn to coat. Pour remaining marinade into another large resealable plastic bag. Add mushrooms, onions, tomatoes and peppers; seal bag and turn to coat. Refrigerate beef and vegetables 8 hours or overnight.

• Drain beef, discarding marinade. Drain vegetables, reserving marinade for basting. On six metal or soaked wooden skewers, alternately thread beef and vegetables.

• Grill kabobs, covered, over medium heat or broil 4 in. from heat 10-15 minutes or until beef reaches desired doneness and vegetables are crisp-tender, turning occasionally. Baste with reserved marinade during the last 5 minutes.

Nutrition Facts 1 kabob: 234 calories, 10g fat (2g saturated fat), 69mg cholesterol, 99mg sodium, 10g carbohydrate (0 sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Vegetable Ribbons

Ingredients

• 3 medium carrots, peeled

• 2 medium zucchini

• 2 tablespoons butter

• 3/4 cup reduced-sodium chicken broth

• 2 tablespoons minced fresh parsley, divided

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• Using a vegetable peeler, cut the vegetables lengthwise into very thin strips.

• In a large skillet over medium heat, melt butter. Add broth. Bring to a boil; cook until liquid is reduced to 1/3 cup. Add the vegetable strips and 1 tablespoon parsley; cook and stir for 2 minutes or just until crisp-tender. Sprinkle with remaining parsley. Serve with a slotted spoon.

Nutrition Facts 3/4 cup: 88 calories, 6g fat (4g saturated fat), 15mg cholesterol, 190mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Grilled Vegetable Sandwich

Ingredients

• 1 medium zucchini, thinly sliced lengthwise into ribbons

• 1 medium sweet red pepper, quartered

• 1 small red onion, cut into 1/2-inch slices

• 1/4 cup prepared Italian salad dressing

• 1 loaf ciabatta bread (14 ounces), split

• 2 tablespoons olive oil

• 1/4 cup reduced-fat vanilla yogurt

• 1 tablespoon lemon juice

• 2 teaspoons grated lemon zest

• 1 teaspoon minced garlic

• 1/2 cup crumbled feta cheese

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• In a bowl or shallow dish, combine the zucchini, pepper, onion and salad dressing. Cover and turn to coat; refrigerate for at least 1 hour. Drain and discard marinade.

• Brush cut sides of bread with oil; set aside. Place vegetables on grill rack. Grill, covered, over medium heat for 4-5 minutes on each side or until crisp-tender. Remove and keep warm. Grill bread, oil side down, over medium heat for 30-60 seconds or until toasted.

• In a small bowl, combine the mayonnaise, lemon juice, zest and garlic. Spread over cut side of bread bottom; sprinkle with cheese. Top with vegetables and remaining bread. Cut into 4 slices.

Nutrition Facts 1 each: 484 calories, 20g fat (4g saturated fat), 13mg cholesterol, 862mg sodium, 69g carbohydrate (8g sugars, 5g fiber), 13g protein.

Fruit and Cheese Kabobs

Ingredients

• 1 cup vanilla yogurt

• 1/2 cup sour cream

• 2 tablespoons honey

• 1/2 teaspoon ground cinnamon

• 2 cups fresh strawberries, halved

• 1-1/2 cups green grapes

• 8 ounces cubed cheddar or Monterey Jack cheese, or a combination of cheeses

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• For dip, mix first 4 ingredients. On 12 wooden skewers, alternately thread strawberries, grapes and cheese cubes. Serve immediately or refrigerate.

Nutrition Facts 1 kabob with 2 tablespoons dip: 147 calories, 9g fat (5g saturated fat), 22mg cholesterol, 143mg sodium, 12g carbohydrate (11g sugars, 1g fiber), 6g protein.

Italian Sausage and Provolone Skewers

Ingredients

• 1 large onion

• 1 large sweet red pepper

• 1 large green pepper

• 2 cups cherry tomatoes

• 1 tablespoon olive oil

• 1/2 teaspoon pepper

• 1/4 teaspoon salt

• 2 packages (12 ounces each) fully cooked Italian chicken sausage links, cut into 1-1/4-inch slices

• 16 cubes provolone cheese (3/4 inch each)

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• Cut onion and peppers into 1-in. pieces; place in a large bowl. Add tomatoes, oil, pepper and salt; toss to coat. On 16 metal or soaked wooden skewers, alternately thread sausage and vegetables.

• Grill, covered, over medium heat 8-10 minutes or until sausage is heated through and vegetables are tender, turning occasionally. Remove kabobs from grill; thread one cheese cube onto each kabob.

Nutrition Facts 2 kabobs: 220 calories, 13g fat (5g saturated fat), 75mg cholesterol, 682mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 medium-fat meat, 1 vegetable.

Caramel Apple and Brie Skewers

Ingredients

• 2 medium apples, cubed

• 1 log (6 ounces) Brie cheese, cubed

• 1/2 cup hot caramel ice cream topping

• 1/2 cup finely chopped macadamia nuts

• 2 tablespoons dried cranberries

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Directions

• On each of 6 appetizer skewers, alternately thread apple and cheese cubes; place on a serving plate. Drizzle with caramel topping; sprinkle with macadamia nuts and cranberries.

Nutrition Facts 1 skewer: 272 calories, 16g fat (6g saturated fat), 29mg cholesterol, 303mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 7g protein.

Parmesan Herbed Noodles

Ingredients

• 1-1/2 cups uncooked wide egg noodles

• 2 tablespoons shredded Parmesan cheese

• 1 tablespoon butter

• 1 tablespoon olive oil

• 2 teaspoons minced fresh basil or 1/2 teaspoon dried basil

• 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme

• 1 garlic clove, minced

• 1/4 teaspoon salt

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Directions

• In a small saucepan, cook noodles according to package directions; drain. Add the remaining ingredients and toss to coat.

Nutrition Facts 1 cup: 243 calories, 15g fat (6g saturated fat), 46mg cholesterol, 444mg sodium, 21g carbohydrate (1g sugars, 1g fiber), 6g protein.

Buttery Sweet Potato Casserole

Ingredients

• 2 cans (15-3/4 ounces each) sweet potatoes, drained and mashed

• 1/2 cup sugar

• 1 large egg

• 1/4 cup butter, melted

• 1/2 teaspoon ground cinnamon

• Dash salt

• TOPPING:

• 1 cup coarsely crushed butter-flavored crackers (about 25 crackers)

• 1/2 cup packed brown sugar

• 1/4 cup butter, melted

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Directions

• Preheat oven to 350°. In a large bowl, combine first 6 ingredients. Transfer to a greased 8-in. square baking dish. Combine topping ingredients; sprinkle over sweet potato mixture.

• Bake, uncovered, until a thermometer reads 160°, 20-25 minutes.

Nutrition Facts 1/2 cup: 369 calories, 15g fat (8g saturated fat), 57mg cholesterol, 255mg sodium, 57g carbohydrate (42g sugars, 3g fiber), 3g protein.

Weeknight Chicken Mozzarella Sandwiches

Ingredients

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

• 1 cup garlic bread crumbs

• 1 cup garlic and herb pasta sauce

• 1 cup shredded part-skim mozzarella cheese

• Grated Parmesan cheese, optional

• 4 kaiser rolls, split

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• Preheat oven to 400°. Pound chicken with a meat mallet to 1/2-in. thickness. Place bread crumbs in a shallow bowl. Add chicken, a few pieces at a time, and turn to coat. Transfer to a greased 15x10x1-in. baking pan.

• Bake, uncovered, until no longer pink, 15-20 minutes. Spoon pasta sauce over chicken. Top with mozzarella and, if desired, Parmesan cheese. Bake until cheese is melted, 2-3 minutes longer. Serve on rolls.

Nutrition Facts 1 sandwich: 509 calories, 13g fat (5g saturated fat), 112mg cholesterol, 1125mg sodium, 46g carbohydrate (5g sugars, 3g fiber), 50g protein

The Sandwich up above is a free be. We can have a couple of Free Be's in each meal menu for the day. I couldn't help it I wanted to provide a non beef option out.

Sparkling Citrus Quencher

Ingredients

• 2 liters lemon-lime soda, chilled

• 3/4 cup limeade concentrate

• 1/2 cup orange juice

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Directions

• In a large pitcher, combine all ingredients. Serve over ice.

Nutrition Facts 1-1/4 cups: 162 calories, 0 fat (0 saturated fat), 0 cholesterol, 29mg sodium, 42g carbohydrate (39g sugars, 0 fiber), 0 protein.

Sorry it is a little over 500mg of Sodium just wanted to pull the meal together;

Italian Garlic Toast

Ingredients

• 1 loaf (1 pound) unsliced French bread

• 1/2 cup butter, melted

• 1/4 cup grated Romano or Parmesan cheese

• 2 garlic cloves, minced or 1/2 teaspoon garlic powder

• 1/2 teaspoon dried oregano

• Paprika

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• Split bread lengthwise; place, cut side up, on a large baking sheet. In a small bowl, combine butter, cheese, garlic and oregano; brush onto cut surfaces of bread. Sprinkle with paprika.

• Broil 4 in. from the heat for 2-3 minutes or until lightly toasted. Serve warm.

Nutrition Facts Nutrition Facts: 1 serving (1 piece) equals 280 calories, 12 g fat (7 g saturated fat), 28 mg cholesterol, 549 mg sodium, 36 g carbohydrate, 2 g fiber, 7 g protein.