Daily Dish for Wednesday, July 1st 2020

Breakfast:

Blueberries

Decaf Coffee

Almonds w/ French Toast

Green Tea Hot or Cold

Salmon and Broccoli Omelet / Crepe

Mediterranean Omelet

Ingredients

• 4 large eggs

• 1/4 cup water

• 1/8 teaspoon salt

• Dash Onion Flakes

• 1 tablespoon butter

• 1/4 cup crumbled feta or goat cheese

• 1/4 cup chopped tomato

• 1 green onion, chopped

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Directions

• In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat butter over medium-high heat. Pour in egg mixture. Mixture should set immediately at edge. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath.

• When eggs are thickened and no liquid egg remains, add cheese, tomato and green onion to 1 side. Fold omelet in half and cut into 2 portions; slide onto plates.

Nutrition Facts 1/2 omelet: 236 calories, 18g fat (8g saturated fat), 395mg cholesterol, 472mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 15g protein.

Brunch: Lunch and Dinner 3 Entrees

Mediterranean Turkey Panini

Ingredients

• 4 ciabatta rolls, split

• 1 jar (24 ounces) marinara or spaghetti sauce, divided

• 1 container (4 ounces) crumbled feta cheese or Mozzarella or Provolone

• 1 jar (7-1/2 ounces) marinated quartered artichoke hearts, drained and chopped

• 2 plum tomatoes, sliced

• 1 pound sliced deli turkey

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Directions

• Spread each ciabatta bottom with 2 tablespoons marinara sauce. Top with half the cheese, artichokes, tomato, turkey and remaining cheese. Spread each ciabatta top with 2 tablespoons marinara sauce; place over turkey.

• Cook on a panini maker or indoor grill until cheese is melted, 4-5 minutes. Place remaining marinara sauce in a small microwave-safe bowl; cover and microwave on high until heated through. Serve with sandwiches.

Test Kitchen TipsIf you don't have any ciabatta bread on hand, feel free to use sourdough or a baguette. These sandwiches are ideal for brunch and dinner. You can make any kind of panini with ingredients on hand by using a panini press or griddle pan. make sure to use a thicker, heartier bread though. It doesn't get better than these ooey-gooey panini recipes.

Nutrition Facts 1 sandwich with 1/3 cup sauce: 701 calories, 18g fat (5g saturated fat), 55mg cholesterol, 2314mg sodium, 98g carbohydrate (18g sugars, 8g fiber), 40g protein.

Mediterranean Chicken

Ingredients

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

• 1/4 teaspoon salt

• 1/4 teaspoon onion flakes

• 3 tablespoons olive oil

• 1 pint grape tomatoes

• 16 pitted Greek or ripe olives, sliced

• 3 tablespoons capers, drained

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Directions

• Sprinkle chicken with salt and pepper. In a large ovenproof skillet, cook chicken in oil over medium heat until golden brown, 2-3 minutes on each side. Add the tomatoes, olives and capers.

• Bake, uncovered, at 475° until a thermometer reads 170°,10-14 minutes.

Nutrition Facts 1 serving: 336 calories, 18g fat (3g saturated fat), 94mg cholesterol, 631mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.

Mediterranean Tortellini Salad

Ingredients

• 1 package (19 ounces) frozen cheese tortellini

• 1 package (14 ounces) smoked turkey sausage, sliced

• 3/4 cup prepared pesto

• 2 cups fresh baby spinach, chopped

• 2 cups sliced baby portobello mushrooms

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

• 1 cup roasted sweet red peppers, chopped - Optional

• 1 cup crumbled feta cheese - Optional

• 1/4 cup pitted Greek olives, sliced

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Directions

• Cook tortellini according to package directions.

• Meanwhile, in a large skillet coated with cooking spray, cook and stir sausage over medium heat 6-7 minutes or until lightly browned. Transfer to a large bowl.

• Drain tortellini; add to sausage. Stir in pesto. Add remaining ingredients; toss to combine. Serve warm or refrigerate until chilled.

Nutrition Facts 1-1/2 cups: 334 calories, 17g fat (6g saturated fat), 45mg cholesterol, 981mg sodium, 25g carbohydrate (2g sugars, 4g fiber), 19g protein.

Mediterranean Shrimp Linguine

Ingredients

• 1 package (16 ounces) linguine

• 2 pounds uncooked medium shrimp, peeled and deveined

• 1 medium onion, chopped

• 6 tablespoons olive oil

• 4 garlic cloves, minced

• 1 cup chopped roasted sweet red peppers

• 2 cans (2-1/4 ounces each) sliced ripe olives, drained

• 1/2 cup minced fresh parsley

• 1/2 cup white wine or chicken broth

• 1/2 teaspoon crushed red pepper flakes

• 1/2 teaspoon kosher salt

• 1/2 teaspoon dried oregano

• 1/2 teaspoon pepper

• 3/4 cup crumbled feta cheese

• 2 tablespoons lemon juice

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Directions

• Cook linguine according to package directions.

• Meanwhile, in a large skillet, saute shrimp and onion in oil until shrimp turn pink. Add garlic; cook 1 minute longer. Stir in the red peppers, olives, parsley, wine, pepper flakes, salt, oregano and pepper. Reduce heat.

• Drain linguine, reserving 1/2 cup cooking water. Add linguine and reserved water to the skillet. Stir in cheese and lemon juice; cook and stir until cheese is melted.

Nutrition Facts 1-1/3 cups: 462 calories, 16g fat (3g saturated fat), 144mg cholesterol, 610mg sodium, 48g carbohydrate (4g sugars, 3g fiber), 28g protein.

Broccoli with Asiago

Ingredients

• 1 bunch broccoli, cut into spears

• 4 teaspoons minced garlic

• 2 tablespoons olive oil

• 1/4 teaspoon salt

• Dash pepper

• 1 cup shaved Asiago cheese

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Directions

• Place broccoli in a large skillet; cover with water. Bring to a boil. Reduce heat; cover and simmer for 5-7 minutes or until broccoli is tender. Drain well. Remove and keep warm.

• In the same skillet, saute garlic in oil for 1 minute. Stir in the broccoli, salt and pepper. Top with cheese.

Nutrition Facts 1 cup: 213 calories, 15g fat (6g saturated fat), 26mg cholesterol, 263mg sodium, 10g carbohydrate (4g sugars, 5g fiber), 13g protein.

Mediterranean Tilapia

Ingredients

• 6 tilapia fillets (6 ounces each)

• 1 cup canned Italian diced tomatoes

• 1/2 cup water-packed artichoke hearts, chopped

• 1/2 cup sliced ripe olives

• 1/2 cup crumbled feta cheese

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Directions

• Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.

Italian Tilapia: Follow method as directed but top fillets with 1 cup diced tomatoes with roasted garlic, 1/2 cup each julienned roasted sweet red pepper, sliced fresh mushrooms and diced fresh mozzarella cheese, and 1/2 tsp. dried basil. 1 fillet: 189 calories, 4 g fat (2 g saturated fat), 90 mg cholesterol, 351 mg sodium, 4 g carbohydrate, trace fiber, 34 g protein. Diabetic exchanges: 5 lean meat, 1/2 fat. Southwest Tilapia: Follow method as directed but top fillets with 1 cup diced tomatoes with mild green chiles, 1/2 each cup cubed avocado, frozen corn (thawed) and cubed cheddar cheese, and 1/2 tsp. dried cilantro. 1 fillet: 224 calories, 7 g fat (3 g saturated fat), 93 mg cholesterol, 281 mg sodium, 7 g carbohydrate, 2 g fiber, 35 g protein. Diabetic exchanges: 5 lean meat, 1 fat.

Nutrition Facts 1 fillet: 197 calories, 4g fat (2g saturated fat), 88mg cholesterol, 446mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1/2 fat.

Sauteed Garlic Mushrooms

Ingredients

• 3/4 pound sliced fresh mushrooms

• 2 to 3 teaspoons minced garlic

• 1 tablespoon seasoned bread crumbs

• 1/3 cup butter, cubed

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Directions

• In a large skillet, saute the mushrooms, garlic and bread crumbs in butter until mushrooms are tender.

Nutrition Facts 1/2 cup: 109 calories, 10g fat (6g saturated fat), 27mg cholesterol, 123mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein.

Pineapple Smoothie

Ingredients

• 1 can (20 ounces) unsweetened pineapple chunks, undrained

• 1 cup buttermilk

• 2 teaspoons vanilla extract

• 2 teaspoons sugar substitute

• Mint leaves, optional

Directions

• Drain pineapple, reserving 1/2 cup juice. Freeze pineapple chunks. Place the juice, buttermilk, vanilla, sugar substitute and frozen pineapple in a blender; cover and process until smooth. Pour into glasses and garnish with mint if desired. Serve immediately.

Nutrition Facts 3/4 cup: 80 calories, 0 fat (0 saturated fat), 2mg cholesterol, 61mg sodium, 17g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat-free milk.

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.

Honey-Yogurt Berry Salad

Ingredients

• 1-1/2 cups sliced fresh strawberries

• 1-1/2 cups fresh raspberries

• 1-1/2 cups fresh blueberries

• 1-1/2 cups fresh blackberries

• 1 cup reduced-fat plain yogurt

• 1 tablespoon honey

• 1/4 teaspoon grated orange zest

• 1 tablespoon orange juice

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Directions

• Place berries in a glass bowl; toss to combine. In a small bowl, mix remaining ingredients. Spoon over berries.

Nutrition Facts 3/4 cup fruit with 2 tablespoons yogurt mixture: 76 calories, 1g fat (0 saturated fat), 2mg cholesterol, 23mg sodium, 16g carbohydrate (11g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 fruit.