Daily Dish for Thursday, September 2020

Seafood, Pasta, and Chops, a sure win for everyone with some vegetarian dishes for you also. Have a super meal and happy almost weekend :) Some are a little over 500, but for the most part its a healthy heart meal with an ice cream treat with low-calories for you to get you to your weekend days.

Busy-Day Pork Chops

Ingredients

• 1/4 cup fat-free milk

• 1/4 cup seasoned bread crumbs

• 1/4 cup grated Parmesan cheese

• 1/4 teaspoon garlic powder

• 1/8 teaspoon Onion Flakes / salt

• 4 boneless pork loin chops (4 ounces each)

• Cooking spray (Olive Oil / Butter)

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• Preheat oven to 375°. Place milk in a shallow bowl. In another shallow bowl, toss crumbs with cheese and seasonings.

• Dip pork chops in milk, then coat with crumb mixture. Place on a baking sheet coated with cooking spray; lightly spritz chops with cooking spray.

• Bake 8-10 minutes on each side or until a thermometer reads 145°. Let stand 5 minutes before serving.

Nutrition Facts 1 pork chop: 178 calories, 7g fat (3g saturated fat), 57mg cholesterol, 207mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links.

Pesto Vegetable Pizza

Ingredients

• 1 prebaked 12-inch thin pizza crust

• 2 garlic cloves, halved

• 1/2 cup pesto sauce

• 3/4 cup packed fresh spinach, chopped

• 2 large portobello mushrooms, thinly sliced

• 1 medium sweet yellow pepper, julienned

• 2 plum tomatoes, seeded and sliced

• 1/3 cup packed fresh basil, chopped

• 1 cup shredded part-skim mozzarella cheese

• 1/4 cup grated Parmesan cheese

• 1/2 teaspoon fresh or dried oregano

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• Preheat oven to 450°. Place crust on an ungreased 12-in. pizza pan. Rub cut side of garlic cloves over crust; discard garlic. Spread pesto over crust. Top with spinach, mushrooms, yellow pepper, tomatoes and basil. Sprinkle with cheeses and oregano.

• Bake until heated through and cheese is melted, 10-15 minutes.

Nutrition Facts 1 slice: 310 calories, 15g fat (4g saturated fat), 15mg cholesterol, 707mg sodium, 31g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 medium-fat meat.

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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• 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.

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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Directions

• 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.

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

• 1/2 teaspoon pepper

• 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.

Marinated Mozzarella

Ingredients

• 1/3 cup olive oil

• 1 tablespoon chopped oil-packed sun-dried tomatoes

• 1 tablespoon minced fresh parsley

• 1 teaspoon crushed red pepper flakes

• 1 teaspoon dried basil

• 1 teaspoon minced chives

• 1/4 teaspoon garlic powder

• 1 pound cubed part-skim mozzarella cheese

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Directions

• In a large bowl, combine first 7 ingredients; add cheese cubes. Stir to coat. Cover; refrigerate at least 30 minutes.

Nutrition Facts 1/4 cup: 203 calories, 16g fat (7g saturated fat), 24mg cholesterol, 242mg sodium, 2g carbohydrate (trace sugars, trace fiber), 12g 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.

Fruity Crab Pasta Salad

Ingredients

• 3/4 cup uncooked spiral pasta

• 1 package (8 ounces) imitation crabmeat

• 1 snack-size cup (4 ounces) mandarin oranges, drained

• 1/4 cup halved seedless red grapes

• 1/4 cup halved seedless green grapes

• 1/4 cup reduced-fat plain yogurt

• 2 tablespoons fat free greek honey yogurt

• 1-1/2 teaspoons honey

• 1/4 teaspoon ground ginger

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Directions

• Cook pasta according to package directions; drain and rinse in cold water. In a small bowl, combine the pasta, crab, oranges and grapes.

• Combine the yogurt, mayonnaise, honey and ginger; pour over salad and toss to coat. Refrigerate until serving.

Nutrition Facts 1-1/2 cups: 322 calories, 2g fat (1g saturated fat), 59mg cholesterol, 215mg sodium, 55g carbohydrate (20g sugars, 2g fiber), 21g protein.

Pizza Pasta

Ingredients

• 4 cups uncooked multigrain bow tie pasta

• 2 cans (14-1/2 ounces each) fire-roasted diced tomatoes, undrained

• 3/4 cup water

• 12 slices turkey pepperoni, quartered

• 1 tablespoon prepared pesto

• 1/4 teaspoon onion salt

• 3/4 cup shredded Italian cheese blend

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Directions

• In a large bowl, combine the pasta, tomatoes, water, pepperoni, pesto and onion salt. Transfer to an 11x7x2-in. baking dish coated with cooking spray.

• Cover and bake at 350° for 45 minutes. Stir; cover and bake 15 minutes longer or until pasta is tender. Top with cheese. Bake, uncovered, for 4-6 minutes or until cheese is melted.

Nutrition Facts 1-1/4 cups: 318 calories, 7g fat (2g saturated fat), 15mg cholesterol, 584mg sodium, 47g carbohydrate (5g sugars, 5g fiber), 16g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1 vegetable.

Mock Ice Cream Sandwiches

Ingredients

• 2 cups fat-free whipped topping

• 1/2 cup miniature semisweet chocolate chips

• 8 whole chocolate graham crackers

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• In a bowl, combine whipped topping and chocolate chips. Break or cut graham crackers in half. Spread whipped topping mixture over half of the crackers; top with remaining crackers. Wrap in plastic and freeze for at least 1 hour.

Nutrition Facts 1 each: 180 calories, 7g fat (3g saturated fat), 0 cholesterol, 88mg sodium, 28g carbohydrate (0 sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Mock Champagne Punch

Ingredients

• 1 quart white grape juice, chilled

• 1 quart ginger ale, chilled

• Strawberries or raspberries

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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.