Daily Dish for Tuesday July 21st 2020

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 / Dinner

Elegant Chicken Marsala

Ingredients

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

• 2 tablespoons all-purpose flour

• 2 tablespoons olive oil

• 2 cups sliced fresh mushrooms

• 2 tablespoons butter

• 3/4 cup marsala wine or chicken broth

• 2 tablespoons minced fresh parsley

• 1/4 teaspoon dried rosemary, crushed

• 2 tablespoons grated Parmesan cheese, optional

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Directions

• Flatten chicken to 1/4-in. thickness. Place flour in a large resealable plastic bag. Add chicken, two pieces at a time, and shake to coat.

• In a large skillet over medium heat, cook chicken in oil for 3-5 minutes on each side or until a thermometer reads 170°. Remove and keep warm.

• In the same skillet, saute mushrooms in butter until tender. Add the wine, parsley and rosemary. Bring to a boil; cook until liquid is reduced by half. Serve with chicken; sprinkle with cheese if desired.

Nutrition Facts 1 each: 281 calories, 15g fat (5g saturated fat), 78mg cholesterol, 99mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 3 fat.

Creamy Pasta Primavera

Ingredients

• 2 cups uncooked gemelli or spiral pasta

• 1 pound fresh asparagus, trimmed and cut into 2-inch pieces

• 3 medium carrots, shredded

• 2 teaspoons canola oil

• 2 cups cherry tomatoes, halved

• 1 garlic clove, minced

• 1/2 cup grated Parmesan cheese

• 1/2 cup heavy whipping cream

• 1/4 teaspoon pepper

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Directions

• Cook pasta according to package directions. In a large skillet over medium-high heat, saute asparagus and carrots in oil until crisp-tender. Add tomatoes and garlic; cook 1 minute longer.

• Stir in the cheese, cream and pepper. Drain pasta; toss with asparagus mixture.

Health tipUsing a small amount of a rich ingredient, like heavy cream, is a smart way keep a dish tasting indulgent while cutting calories.

Nutrition Facts 1-1/3 cups: 275 calories, 12g fat (6g saturated fat), 33mg cholesterol, 141mg sodium, 35g carbohydrate (5g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 starch, 2 fat, 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.

Roasted Veggie Medley

• 6 servings

Ingredients

• 1-1/2 cups pearl onions

• 2 cups fresh baby carrots

• 3 medium turnips (about 3/4 pound), peeled and cut into 1/2-inch wedges

• 10 fresh thyme sprigs

• 1 tablespoon olive oil

• 2 teaspoons maple syrup, divided

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 teaspoons cider vinegar

• 2 tablespoons minced fresh parsley, divided

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• In a large saucepan, bring 4 cups water to a boil. Add pearl onions; boil for 3 minutes. Drain and rinse in cold water; peel.

• Place the onions, carrots and turnips in a large resealable plastic bag; add the thyme sprigs, oil, 1 teaspoon syrup, salt and pepper. Seal bag and shake to coat.

• Arrange vegetables in a single layer in a greased 15x10x1-in. baking pan. Bake, uncovered, at 425° for 30-35 minutes or until vegetables are tender, stirring twice.

• Discard thyme sprigs. Transfer vegetables to a serving bowl. Drizzle with the vinegar, remaining syrup and 1 tablespoon parsley; toss to coat. Sprinkle with remaining parsley.

Nutrition Facts 2/3 cup: 91 calories, 2g fat (0 saturated fat), 0 cholesterol, 187mg sodium, 17g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Blueberry Gelatin Salad

Ingredients

• 2 packages (3 ounces each) cherry gelatin

• 2 cups boiling water

• 1 can (15 ounces) blueberries, drained

• 1 package (8 ounces) cream cheese, softened

• 1/2 cup sugar

• 1 teaspoon vanilla extract

• 1 cup sour cream

• 1/4 cup chopped pecans

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Directions

• In a large bowl, dissolve gelatin in boiling water; stir in blueberries. Pour into a 11x7-in. dish; chill until set.

• In a large bowl, beat cream cheese and sugar until smooth. Add vanilla and sour cream; mix well. Spread over the gelatin layer; sprinkle with pecans. Chill several hours or overnight.

Nutrition Facts 1 piece: 239 calories, 12g fat (7g saturated fat), 34mg cholesterol, 99mg sodium, 30g carbohydrate (29g sugars, 1g fiber), 4g protein.

Makeover Fruit Pizza

Ingredients

• 1 cup all-purpose flour

• 1/4 cup confectioners' sugar

• 1/2 cup cold butter, cubed

• GLAZE:

• 5 teaspoons cornstarch

• 1-1/4 cups unsweetened pineapple juice

• 1 teaspoon lemon juice

• TOPPINGS:

• 1 package (8 ounces) reduced-fat cream cheese

• 1/3 cup sugar

• 1 teaspoon vanilla extract

• 2 cups halved fresh strawberries

• 1 cup fresh blueberries

• 1 can (11 ounces) mandarin oranges, drained

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Directions

• Preheat oven to 350°. In a large bowl, mix flour and confectioners' sugar; cut in butter until crumbly. Press onto an ungreased 12-in. pizza pan. Bake until very lightly browned, 10-12 minutes. Cool completely on a wire rack.

• In a small saucepan, mix glaze ingredients until smooth; bring to a boil. Cook and stir until thickened, about 2 minutes. Cool slightly.

• In a bowl, beat cream cheese, sugar and vanilla until smooth. Spread over crust. Top with berries and mandarin oranges. Drizzle with glaze. Refrigerate until cold.

Nutrition Facts 1 slice: 170 calories, 9g fat (6g saturated fat), 25mg cholesterol, 120mg sodium, 20g carbohydrate (13g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1/2 fruit.

Champagne Party Punch

Ingredients

• 1 cup sugar

• 1 cup water

• 2 cups unsweetened apple juice

• 2 cups unsweetened pineapple juice

• 1/2 cup lemon juice

• 1/3 cup thawed orange juice concentrate

• 1/4 cup lime juice

• 2 cups ice cubes

• 1 quart ginger ale, chilled

• 1 bottle (750 ml) champagne, chilled

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• In a large pitcher, combine sugar and water; stir until sugar is dissolved. Add the apple juice, pineapple juice, lemon juice, orange juice concentrate and lime juice. Refrigerate until serving.

• Just before serving, pour into a punch bowl and add ice cubes. Slowly add ginger ale and champagne.

Nutrition Facts 3/4 cup: 129 calories, 0 fat (0 saturated fat), 0 cholesterol, 8mg sodium, 26g carbohydrate (25g sugars, 0 fiber), 0 protein.

Recommended Vide

California Dream Smoothie

Ingredients

• 2 cups ice cubes

• 1 can (12 ounces) frozen orange juice concentrate, thawed

• 1 cup 2% milk

• 1 cup vanilla yogurt

• 1/2 cup honey

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Directions

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

Nutrition Facts 1 cup: 269 calories, 2g fat (1g saturated fat), 6mg cholesterol, 61mg sodium, 61g carbohydrate (57g sugars, 1g fiber), 6g protein.

For the Bake Sale; Diabetic Friendly:

https://www.tasteofhome.com/collection/diabetic-friendly-summer-desserts/

Lemony Cream Cheese Bars

Ingredients

• 1 package lemon cake mix (regular size)

• 1/2 cup egg substitute, divided

• 1/3 cup canola oil

• 1 package (8 ounces) reduced-fat cream cheese

• 1/3 cup sugar

• 1 teaspoon lemon juice

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Directions

• Preheat oven to 350°. In a large bowl, combine cake mix, 1/4 cup egg substitute and oil; mix until blended. Reserve 1/2 cup mixture for topping. Press remaining mixture onto bottom of a 13x9-in. baking pan coated with cooking spray. Bake 11-13 minutes or until edges are light brown.

• In a small bowl, beat cream cheese, sugar and lemon juice until smooth. Add remaining egg substitute; beat on low speed just until blended. Spread over crust. Crumble reserved topping over filling.

• Bake 11-13 minutes longer or until filling is set. Cool on a wire rack 1 hour. Cut into bars. Refrigerate leftovers.

Nutrition Facts 1 bar: 149 calories, 7g fat (2g saturated fat), 7mg cholesterol, 190mg sodium, 20g carbohydrate (12g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.