Daily Dish for Tuesday, August 25th 2020 Lunch

Peach Smoothie

Ingredients

• 1/2 cup peach or apricot nectar

• 1/2 cup sliced fresh or frozen peaches

• 1/4 cup fat-free vanilla yogurt

• 2 ice cubes

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• In a blender, combine all ingredients. Cover and process until blended. Pour into chilled glasses; serve immediately.

Nutrition Facts 3/4 cup: 68 calories, 0 fat (0 saturated fat), 1mg cholesterol, 4mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.

Chicken with Sugar Pumpkins & Apricots

Ingredients

• 3 Sugar Baby pumpkins, peeled and cubed (5 to 6 cups each)

• 1 tablespoon canola oil

• 8 boneless skinless chicken thighs (4 ounces each)

• 1 medium red onion, chopped

• 2 garlic cloves, minced

• 3/4 cup dried Turkish apricots, diced

• 1/2 cup apricot nectar

• 1/3 cup apricot preserves

• 2 tablespoons lemon juice

• 1 teaspoon ground ginger

• 1 teaspoon ground cinnamon

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 3 tablespoons minced fresh parsley

• Hot cooked rice, optional

• 1/2 cup pomegranate seeds, optional

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Directions

• Place pumpkin in a 5-qt. slow cooker coated with cooking spray.

• In a large nonstick skillet, heat oil over medium-high heat; brown chicken thighs on all sides. Transfer chicken to slow cooker. In same skillet, saute onions and garlic 1-2 minutes; transfer to slow cooker.

• Add next eight ingredients to slow cooker. Cook, covered, on low until meat is tender, 4-5 hours. Top with parsley. If desired, serve with hot cooked rice and sprinkle with pomegranate seeds.

Editor’s Note: If Sugar Baby pumpkins are unavailable, you may substitute one large (5-6 pound) butternut squash, peeled and cut into 1-in. cubes. You should have 15-18 cups of cubed squash.

Nutrition Facts 1 chicken thigh with 1 cup pumpkin: 318 calories, 10g fat (3g saturated fat), 76mg cholesterol, 376mg sodium, 36g carbohydrate (20g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 2 starch, 3 lean meat, 1/2 fat.

Mushroom Lasagna

Ingredients

• 9 uncooked lasagna noodles

• 1 pound sliced fresh mushrooms

• 2 cups chopped baby portobello mushrooms

• 1 large sweet onion, chopped

• 3 tablespoons olive oil

• 1/2 cup minced fresh parsley

• 2 thin slices prosciutto or deli ham, chopped

• 2 garlic cloves, minced

• 1-1/2 teaspoons Italian seasoning

• 2/3 cup white wine or chicken broth

• 2 cans (14-1/2 ounces each) diced tomatoes, drained

• 1 cup shredded part-skim mozzarella cheese, divided

• 1 cup shredded Parmesan cheese, divided

• 1/2 cup heavy whipping cream

• 1/4 cup whole milk

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Directions

• Cook noodles according to package directions. Meanwhile, in a Dutch oven, cook and stir the mushrooms and onion in oil until tender. Add the parsley, prosciutto, garlic and Italian seasoning; cook 2 minutes longer. Add wine; cook and stir until liquid is evaporated. Add tomatoes and heat through.

• Spread 1 cup sauce in a greased 13x9-in. baking dish. Layer with three noodles, 1-1/3 cups sauce, and a scant 1/4 cup each of mozzarella and Parmesan. Repeat layers twice. In a small bowl, combine the cream, milk and remaining cheeses; spoon over the top.

• Cover and bake at 350° for 30 minutes. Uncover; bake 10 minutes longer or until cheese is melted. Let stand for 10 minutes before cutting.

Nutrition Facts 1 piece: 230 calories, 11g fat (5g saturated fat), 25mg cholesterol, 279mg sodium, 23g carbohydrate (6g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 lean meat, 1 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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Directions

• 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.

Mixed Fruit with Lemon-Basil Dressing

Ingredients

• 2 tablespoons lemon juice

• 1/2 teaspoon sugar

• 1/4 teaspoon salt

• 1/4 teaspoon ground mustard

• 1/8 teaspoon onion powder

• Dash pepper

• 6 tablespoons olive oil

• 4-1/2 teaspoons minced fresh basil

• 1 cup cubed fresh pineapple

• 1 cup sliced fresh strawberries

• 1 cup sliced peeled kiwifruit

• 1 cup seedless watermelon balls

• 1 cup fresh blueberries

• 1 cup fresh raspberries

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• Place the lemon juice, sugar, salt, mustard, onion powder and pepper in a blender; cover and pulse until blended. While processing, gradually add oil in a steady stream. Stir in basil.

• In a large bowl, combine the fruit. Drizzle with dressing and toss to coat. Refrigerate until serving.

Nutrition Facts 3/4 cup: 145 calories, 11g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 1g protein. Diabetic exchanges: 2 fat, 1 fruit.

Grilled Garden Veggie Flatbreads

Ingredients

• 2 whole grain naan flatbreads

• 2 teaspoons olive oil

• 1 medium yellow or red tomato, thinly sliced

• 1/4 cup thinly sliced onion

• 1/2 cup shredded part-skim mozzarella cheese

• 2 tablespoons shredded Parmesan cheese

• 1 tablespoon minced fresh basil

• 1/2 teaspoon garlic powder

• 1 teaspoon balsamic vinegar

• 1/2 teaspoon coarse sea salt

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• Grill flatbreads, covered, over indirect medium heat 2-3 minutes or until bottoms are lightly browned.

• Remove from grill. Brush grilled sides with oil; top with tomato and onion to within 1/2 in. of edges. In a small bowl, toss cheeses with basil and garlic powder; sprinkle over vegetables. Drizzle with vinegar; sprinkle with salt. Return to grill; cook, covered, 2-3 minutes longer or until cheese is melted. Cut into wedges.

Nutrition Facts 1 wedge: 132 calories, 5g fat (2g saturated fat), 8mg cholesterol, 390mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fat.

Onion Orange Salad

Ingredients

• 1/3 cup olive oil

• 1/4 cup orange juice

• 3 tablespoons vinegar

• 1 garlic clove, minced

• 1 teaspoon minced fresh parsley

• 1/4 teaspoon salt

• Dash pepper

• 8 cups torn spinach or mixed greens

• 3 medium oranges, peeled and sliced

• 1 cup sliced red onion

• 1/2 cup crumbled blue cheese

• 1/4 cup slivered almonds, toasted

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Directions

• In a small bowl, whisk the first 7 ingredients. On a serving platter or individual plates, arrange greens, oranges and onion. Drizzle with dressing. Sprinkle with cheese and almonds.

Nutrition Facts 1 each: 162 calories, 13g fat (3g saturated fat), 6mg cholesterol, 216mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 4g protein.

Contest-Winning Easy Minestrone

Ingredients

• 2 large carrots, diced

• 2 celery ribs, chopped

• 1 medium onion, chopped

• 1 tablespoon olive oil

• 1 tablespoon butter

• 2 garlic cloves, minced

• 2 cans (14-1/2 ounces each) reduced-sodium chicken broth

• 2 cans (8 ounces each) no-salt-added tomato sauce

• 1 can (16 ounces) kidney beans, rinsed and drained

• 1 can (15 ounces) chickpeas, rinsed and drained

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

• 1-1/2 cups shredded cabbage

• 1 tablespoon dried basil

• 1-1/2 teaspoons dried parsley flakes

• 1 teaspoon dried oregano

• 1/2 teaspoon pepper

• 1 cup uncooked whole wheat elbow macaroni

• 11 teaspoons grated Parmesan cheese

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Directions

• In a large saucepan, saute the carrots, celery and onion in oil and butter until tender. Add garlic; cook 1 minute longer.

• Stir in the broth, tomato sauce, beans, chickpeas, tomatoes, cabbage, basil, parsley, oregano and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add macaroni; cook, uncovered, 6-8 minutes or until macaroni and vegetables are tender.

• Ladle soup into bowls. Sprinkle with cheese. Freeze option: Before adding cheese, freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary.

Minestrone Soup Tips What goes with minestrone soup? Crisp salads, a warm loaf of bread or fresh, Italian-inspired sandwiches like this basil-tomato grilled cheese are all tasty sides that go with minestrone soup. Also, be sure to check out these soup side recipes. They will turn your minestrone soup into a full-blown meal.What is the difference between vegetable soup and minestrone soup? When comparing these two types of soup, there are a few qualities to look out for. Minestrone soup is heartier than traditional vegetable soup. While minestrone contains similar vegetables to vegetable soup, the addition of pasta and beans makes it more filling. That being said, both are considered healthy recipe options, as they're under 200 calories per cup. Looking for a different spoonful? There are plenty more soup recipes to check out.Can I add other vegetables to minestrone soup? Yes, you can add other vegetables to minestrone soup. As one of our favorite vegetarian recipes, the more veggies the merrier. We recommend throwing in peas and zucchini for extra goodness.How do you thicken minestrone soup? You can thicken minestrone soup by adding 2-4 tablespoons of tomato paste. A larger amount of beans, cheese or other veggies can also help thicken the soup up.How long does homemade minestrone soup last in the fridge? You can keep minestrone soup in the fridge for up to a week. Freeze minestrone if you'd like to enjoy it longer.Can I freeze minestrone? Minestrone freezes terrifically! Let the soup cool completely and freeze it in a freezer-safe container (without the cheese!). Label and keep in the freezer for up to six months. To use, thaw overnight in the refrigerator, then slowly warm in a pan on the stove, stirring and adding more broth as necessary. Add cheese just before serving. Enjoy!Why is it called minestrone? A thick vegetable soup, “minestrone” comes from the Italian word “minestra”, which means “soup”.

Nutrition Facts 1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.

Chocolate and Raspberry Cheesecake

Ingredients

• 3/4 cup graham cracker crumbs

• 2 tablespoons butter, melted

• 1 envelope unflavored gelatin

• 1 cup cold water

• 4 ounces semisweet chocolate, coarsely chopped

• 4 packages (8 ounces each) fat-free cream cheese

• Sugar substitute equivalent to 1 cup sugar

• 1/2 cup sugar

• 1/4 cup baking cocoa

• 2 teaspoons vanilla extract

• 2 cups fresh raspberries

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• Combine cracker crumbs and butter; press onto the bottom of a greased 9-in. springform pan. Bake at 375° for 8-10 minutes or until lightly browned. Cool in pan on a wire rack.

• For filling, in a small saucepan, sprinkle gelatin over cold water; let stand for 1 minute. Heat over low heat, stirring until gelatin is completely dissolved. Add the semisweet chocolate; stir until melted.

• In a large bowl, beat the cream cheese, sugar substitute and sugar until smooth. Gradually add chocolate mixture and the cocoa. Beat in vanilla. Pour onto crust; refrigerate for 2-3 hours or until firm.

• Arrange raspberries on top of cheesecake. Carefully run a knife around edge of pan to loosen.

Nutrition Facts 1 slice: 237 calories, 7g fat (4g saturated fat), 14mg cholesterol, 576mg sodium, 27g carbohydrate (17g sugars, 2g fiber), 14g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.