Daily Dish for Wednesday, August, 26th 2020 and Lunch

Pineapple-Coconut Smoothie

Ingredients

• 1 package (16 ounces) frozen pineapple chunks

• 1 cup (8 ounces) frozen mango chunks

• 1/2 cup unsweetened finely shredded coconut

• 3 pitted dates

• 3 cups coconut milk

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• Pulse all ingredients in a blender until smooth. Serve immediately.

Grilled Green Beans

Ingredients

• 1 pound fresh green beans, trimmed

• 2 tablespoons butter

• 1 small shallot, minced

• 1 garlic clove, minced

• 1/2 cup grated Parmesan cheese

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Directions

• In a 6-qt. stockpot, bring 4 quarts water to a boil. Add beans; cook, uncovered, just until crisp-tender, 2-3 minutes. Remove beans and immediately drop into ice water.

• In a small skillet, melt butter over medium-high heat. Add shallot; cook and stir until lightly browned, 2-3 minutes. Add garlic; cook 30 seconds longer. Remove from heat. Drain beans and pat dry.

• In a large bowl, combine beans, shallot mixture and cheese; toss to coat. Transfer to a piece of heavy-duty foil (about 18 in. square) coated with cooking spray. Fold foil around beans, sealing tightly.

• Grill, covered, over medium heat or broil 4 in. from heat until cheese is melted, 7-9 minutes. Open foil carefully to allow steam to escape.

Nutrition Facts 1 cup: 137 calories, 9g fat (5g saturated fat), 24mg cholesterol, 234mg sodium, 12g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 vegetable.

Grilled Tilapia Piccata

Ingredients

• 1/2 teaspoon grated lemon zest

• 3 tablespoons lemon juice

• 2 tablespoons olive oil

• 2 garlic cloves, minced

• 2 teaspoons capers, drained

• 3 tablespoons minced fresh basil, divided

• 4 tilapia fillets (6 ounces each)

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

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• In a small bowl, whisk lemon zest, lemon juice, oil and garlic until blended; stir in capers and 2 tablespoons basil. Reserve 2 tablespoons mixture for drizzling cooked fish. Brush remaining mixture onto both sides of tilapia; sprinkle with salt and pepper.

• Grill tilapia on a lightly oiled rack, covered, over medium heat or broil 4 in. from heat until fish just begins to flake easily with a fork, 3-4 minutes on each side. Drizzle with reserved lemon mixture; sprinkle with remaining basil.

Nutrition Facts 1 fillet: 206 calories, 8g fat (2g saturated fat), 83mg cholesterol, 398mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.

Grilled Steak Salad with Tomatoes & Avocado

Ingredients

• 1 beef top sirloin steak (1-1/4 inches thick and 1-1/2 pounds)

• 1 tablespoon olive oil

• 3 teaspoons Creole seasoning

• 2 large tomatoes, chopped

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

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

• 3 green onions, chopped

• 1/4 cup minced fresh cilantro

• 2 teaspoons grated lemon zest

• 2 tablespoons lemon juice

• 1/4 teaspoon salt

• 1 medium ripe avocado, peeled and cubed (1/2 inch)

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• Rub both sides of steak with oil; sprinkle with Creole seasoning. Grill, covered, over medium heat or broil 4 in. from heat 5-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand 5 minutes.

• In a large bowl, combine tomatoes, beans, green onions, cilantro, lemon zest, lemon juice and salt; gently stir in avocado. Cut steak into slices; serve with bean mixture.

Editor's Note: The following spices may be substituted for 3 teaspoons Creole seasoning: 3/4 teaspoon each salt, garlic powder and paprika; and 1/8 teaspoon each dried thyme, ground cumin and cayenne pepper. Nutrition Facts 1 serving: 328 calories, 11g fat (3g saturated fat), 46mg cholesterol, 710mg sodium, 25g carbohydrate (3g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.

Sausage & Feta Stuffed Tomatoes

Ingredients

• 3 Italian turkey sausage links (4 ounces each), casings removed

• 1 cup (4 ounces) crumbled feta cheese, divided

• 8 plum tomatoes

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 3 tablespoons balsamic vinegar

• Minced fresh parsley

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Directions

• Preheat oven to 350°. In a large skillet, cook sausage over medium heat until no longer pink, 4-6 minutes, breaking into crumbles. Transfer to a small bowl; stir in 1/2 cup cheese.

• Cut tomatoes in half lengthwise. Scoop out pulp, leaving a 1/2-in. shell; discard pulp. Sprinkle tomatoes with salt and pepper; transfer to an ungreased 13x9-in. baking dish. Spoon sausage mixture into tomato shells; drizzle with vinegar. Sprinkle with remaining cheese.

• Bake, uncovered, until heated through, 10-12 minutes. Sprinkle with parsley.

Nutrition Facts 4 stuffed tomato halves: 200 calories, 10g fat (4g saturated fat), 46mg cholesterol, 777mg sodium, 12g carbohydrate (8g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable, 1/2 starch.

Brown Sugar Salmon with Strawberries

Ingredients

• 1/3 cup packed brown sugar

• 1 tablespoon canola oil

• 1 teaspoon ground mustard

• 1 teaspoon ground allspice

• 1/2 teaspoon salt

• 4 salmon fillets (5 ounces each)

• RELISH:

• 1 tablespoon minced fresh mint

• 1 tablespoon canola oil

• 1 tablespoon lemon juice

• 2 teaspoons grated lemon zest

• 1/8 teaspoon sugar

• 1 cup finely chopped fresh strawberries

• 1 small cucumber, finely chopped

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Directions

• In a small bowl, mix the first five ingredients; rub over flesh side of salmon. Refrigerate, covered, 1 hour.

• For relish, in another bowl, mix mint, oil, lemon juice, lemon peel and sugar. Add strawberries and cucumber; toss to coat.

• Lightly oil grill rack. Place salmon on grill rack, skin side down. Grill, covered, over medium heat 8-10 minutes or until fish flakes easily with a fork. Serve with relish.

Nutrition Facts 1 fillet with 1/2 cup relish: 375 calories, 20g fat (3g saturated fat), 71mg cholesterol, 375mg sodium, 23g carbohydrate (20g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.

Rustic Summer Vegetable Pasta

Ingredients

• 3 tablespoons olive oil, divided

• 1 medium zucchini, cut into 3/4-inch pieces

• 1 medium yellow summer squash, cut into 3/4-inch pieces

• 1 medium onion, chopped

• 1 medium eggplant, peeled and cut into 3/4-inch pieces

• 2 cups sliced fresh mushrooms

• 2 garlic cloves, minced

• 3/4 teaspoon crushed red pepper flakes

• 1 can (28 ounces) crushed tomatoes

• 1 tablespoon minced fresh oregano or 1 teaspoon dried oregano

• 1 tablespoon minced fresh parsley

• 3 tablespoons minced fresh basil or 1 tablespoon dried basil, divided

• 1 package (14-1/2 ounces) uncooked multigrain spaghetti

• 1/2 cup shredded Parmesan cheese

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• In a 6-qt. stockpot, heat 1 tablespoon oil over medium-high heat. Add zucchini and yellow squash; cook and stir until tender. Remove from pan.

• In same pot, heat 1 tablespoon oil over medium-high heat. Add onion, eggplant and mushrooms; cook and stir until tender. Add garlic and pepper flakes; cook 1 minute longer. Add tomatoes, salt and pepper. Stir in oregano, parsley and half of the basil; bring to a boil. Reduce heat; simmer, uncovered, 15 minutes, stirring occasionally.

• Meanwhile, cook spaghetti according to package directions. Drain; add spaghetti and squash to vegetable mixture. Drizzle with remaining oil; toss to combine. Top with cheese and remaining basil.

Nutrition Facts 2 cups: 315 calories, 8g fat (2g saturated fat), 4mg cholesterol, 445mg sodium, 50g carbohydrate (9g sugars, 8g fiber), 15g protein.

Watermelon-Strawberry Cooler

Ingredients

• 2 cups water

• 1/2 cup lemon juice

• 12 cups cubed watermelon (about 3-1/2 pounds)

• 2 cups fresh strawberries or raspberries

• 2/3 cup sugar

• 1-1/2 teaspoons minced fresh mint

• Small watermelon wedges and fresh mint leaves

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Directions

• Place 1 cup water, 1/4 cup lemon juice, 6 cups watermelon, 1 cup berries, 1/3 cup sugar and 3/4 teaspoon minced mint in a blender; cover and process until smooth. Transfer to a large pitcher. Repeat with remaining water, lemon juice, fruit, sugar and minced mint.

• Refrigerate 1 hour or until cold. If desired, press through a fine-mesh strainer. Serve with watermelon wedges and mint leaves.

Nutrition Facts 1 cup: 119 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 30g carbohydrate (26g sugars, 1g fiber), 1g protein.

Chocolate Pudding Pizza

Ingredients

• 1 package (17-1/2 ounces) peanut butter cookie mix

• 1 carton (12 ounces) spreadable cream cheese, softened

• 1-3/4 cups cold milk

• 1 package (3.9 ounces) instant chocolate pudding mix

• 1 carton (8 ounces) frozen whipped topping, thawed

• 1/4 cup miniature semisweet chocolate chips

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• Preheat oven to 375°. Prepare cookie mix dough according to package directions. Press into a greased 12-in. pizza pan. Bake until set, about 15 minutes; cool.

• Beat cream cheese until smooth. Spread over crust. In another bowl, beat milk and pudding mix on medium speed for 2 minutes. Spread over cream cheese layer. Refrigerate until set, about 20 minutes. Spread with whipped topping. Sprinkle with chips. Chill for 1-2 hours.

Nutrition Facts 1 slice: 449 calories, 26g fat (12g saturated fat), 37mg cholesterol, 376mg sodium, 46g carbohydrate (13g sugars, 1g fiber), 7g protein.

Grilled Basil Chicken and Tomatoes

Ingredients

• 3/4 cup balsamic vinegar

• 1/4 cup tightly packed fresh basil leaves

• 2 tablespoons olive oil

• 1 garlic clove, minced

• 1/2 teaspoon salt

• 8 plum tomatoes

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

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• For marinade, place first five ingredients in a blender. Cut four tomatoes into quarters and add to blender; cover and process until blended. Halve remaining tomatoes for grilling.

• In a bowl, combine chicken and 2/3 cup marinade; refrigerate, covered, 1 hour, turning occasionally. Reserve remaining marinade for serving.

• Place chicken on an oiled grill rack over medium heat; discard marinade remaining in bowl. Grill chicken, covered, until a thermometer reads 165°, 4-6 minutes per side. Grill tomatoes, covered, over medium heat until lightly browned, 2-4 minutes per side. Serve chicken and tomatoes with reserved marinade.

Nutrition Facts 1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

Frozen Chocolate Monkey Treats

Ingredients

• 3 medium bananas

• 1 cup dark chocolate chips

• 2 teaspoons shortening

• Toppings: chopped peanuts, toasted sweetened shredded coconut and/or colored jimmies

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Directions

• Cut each banana crosswise into 6 pieces (about 1 in.). Insert a toothpick into each piece; transfer to a waxed paper-lined baking sheet. Freeze until completely firm, about 1 hour.

• In a microwave, melt chocolate and shortening; stir until smooth. Dip banana pieces in chocolate mixture; allow excess to drip off. Dip in toppings as desired; return to baking sheet. Freeze at least 30 minutes before serving.

Editor's Note To toast coconut, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until golden brown, stirring occasionally.

Nutrition Facts 1 treat: 72 calories, 4g fat (2g saturated fat), 0 cholesterol, 0 sodium, 10g carbohydrate (7g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Chicken & Vegetable Kabobs

Ingredients

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

• 1 medium sweet red pepper, cut into 1-1/2-inch pieces

• 1 medium zucchini, cut into 1-1/2-inch pieces

• 1 medium red onion, cut into thick wedges

• 2/3 cup sun-dried tomato salad dressing, divided

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• In a large bowl, combine chicken and vegetables. Drizzle with 1/3 cup dressing and toss to coat. Alternately thread chicken and vegetables onto 4 metal or soaked wooden skewers.

• Grill kabobs, covered, over medium heat or broil 4 in. from heat until chicken is no longer pink, 8-10 minutes, turning occasionally and basting with remaining dressing during the last 3 minutes.

Nutrition Facts 1 kabob: 228 calories, 10g fat (1g saturated fat), 63mg cholesterol, 515mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.

Watermelon-Blueberry Salad

Ingredients

• 1 tablespoon honey

• 3/4 teaspoon lemon juice

• 1/2 teaspoon minced fresh mint

• 1 cup seeded chopped watermelon

• 1/2 cup fresh blueberries

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Directions

• In a small bowl, combine the honey, lemon juice and mint. Add watermelon and blueberries; toss gently to coat. Chill until serving.

Nutrition Facts 3/4 cup: 78 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 20g carbohydrate (17g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.

Grilled Loaded Potato Rounds

Ingredients

• 4 large potatoes, baked and cooled

• 1/4 cup butter, melted

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 cup sour cream

• 1-1/2 cups shredded cheddar cheese

• 8 bacon strips, cooked and crumbled

• 3 tablespoons minced chives

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• Trim ends of potatoes. Slice potatoes into 1-in.-thick rounds. Brush with butter; sprinkle with salt and pepper. Place potatoes on grill rack, buttered side down. Grill, covered, over medium heat or broil 4 in. from heat until browned, 5-7 minutes. Brush with remaining butter; turn. Grill or broil until browned, 5-7 minutes longer.

• Top with sour cream, cheese, bacon and chives.

Nutrition Facts 1 potato round: 188 calories, 11g fat (6g saturated fat), 26mg cholesterol, 212mg sodium, 17g carbohydrate (1g sugars, 2g fiber), 6g protein.