Daily Dish for Wednesday, July 22nd 2020 Bake Sale All DAY!

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

Maple-Roasted Chicken & Acorn Squash

Ingredients

• 1 medium acorn squash

• 4 medium carrots, chopped (about 2 cups)

• 1 medium onion, cut into 1-inch pieces

• 6 bone-in chicken thighs (about 2-1/4 pounds)

• 1/2 cup maple syrup

• 1 teaspoon salt

• 1/2 teaspoon coarsely ground pepper

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Directions

• Preheat oven to 450°. Cut squash lengthwise in half; remove and discard seeds. Cut each half crosswise into 1/2-in. slices; discard ends. Place squash, carrots and onion in a greased 13x9-in. baking pan; top with chicken, skin side down. Roast 10 minutes.

• Turn chicken over; drizzle with maple syrup and sprinkle with salt and pepper. Roast 25-30 minutes longer or until a thermometer inserted in chicken reads 170°-175° and vegetables are tender.

Nutrition Facts 1 serving: 363 calories, 14g fat (4g saturated fat), 81mg cholesterol, 497mg sodium, 36g carbohydrate (23g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Chicken Ranch Mac & Cheese

Ingredients

• 3 cups uncooked elbow macaroni

• 3 tablespoons butter

• 2 tablespoons all-purpose flour

• 1 cup Whole milk

• 1-1/2 cups shredded cheddar cheese

• 1/2 cup grated Parmesan cheese

• 1/2 cup shredded Swiss cheese

• 3/4 cup ranch salad dressing

• 1 Cup Minced Garlic

• 1 cup coarsely chopped cooked chicken

• TOPPING:

• 1/3 cup seasoned bread crumbs

• 2 tablespoons butter, melted

• 10 bacon strips, cooked and crumbled

• 1 tablespoon minced fresh parsley

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Directions

• Preheat oven to 350°. In a 6-qt. stockpot, cook macaroni according to package directions for al dente; drain and return to pot.

• Meanwhile, in a medium saucepan, melt butter over medium heat. Stir in flour, salt and pepper until smooth; gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Stir in cheeses until blended. Stir in dressing.

• Add chicken and sauce to macaroni, tossing to combine. Transfer to a greased 13x9-in. baking dish.

• Toss bread crumbs with melted butter; sprinkle over macaroni. Top with bacon. Bake, uncovered, 30-35 minutes or until topping is golden brown. Sprinkle with parsley. Freeze option: Prepare recipe as directed, increasing milk to 1-1/3 cups. Cool unbaked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350°. Cover casserole with foil; bake 30 minutes. Uncover; continue baking as directed or until heated through and for a thermometer inserted in center to read 165°.

Nutrition Facts 1 cup: 586 calories, 37g fat (15g saturated fat), 84mg cholesterol, 889mg sodium, 40g carbohydrate (4g sugars, 2g fiber), 25g protein.

Bacon Cheddar Potato Skins

Ingredients

• 4 large baking potatoes, baked

• 3 tablespoons canola oil

• 1 tablespoon grated Parmesan cheese

• 1/2 teaspoon salt

• 1/4 teaspoon garlic powder

• 1/4 teaspoon paprika

• 1/8 teaspoon pepper

• 8 bacon strips, cooked and crumbled

• 1-1/2 cups shredded cheddar cheese

• 1/2 cup sour cream

• 4 green onions, sliced

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Directions

• Preheat oven to 475°. Cut potatoes in half lengthwise; scoop out pulp, leaving a 1/4-in. shell (save pulp for another use). Place potato skins on a greased baking sheet.

• Combine oil with next 5 ingredients; brush over both sides of skins.

• Bake until crisp, about 7 minutes on each side. Sprinkle bacon and cheddar cheese inside skins. Bake until cheese is melted, about 2 minutes longer. Top with sour cream and onions. Serve immediately.

Test Kitchen TipsIn Europe, Parmigiano-Reggiano and Parmesan are considered the same cheese. But in the U.S., Parmesan is a generic term that may not come from Italy’s Parmigiano-Reggiano region. Using the authentic Italian cheese (in a lesser amount than the original’s ½ cup) ensures a cheesy richness in the makeover with less fat and calories. Canola oil is high in monounsaturated fat, a type that helps to decrease blood cholesterol levels, and low in saturated fat, which can increase blood cholesterol. Olive oil would also taste great in this recipe and has the same healthy-fat properties. Your family will love these 65 easy potato recipes.

Nutrition Facts 1 potato skin: 350 calories, 19g fat (7g saturated fat), 33mg cholesterol, 460mg sodium, 34g carbohydrate (2g sugars, 4g fiber), 12g protein.

Caprese Salad Kabobs

Ingredients

• 24 grape tomatoes

• 12 cherry-size fresh mozzarella cheese balls

• 24 fresh basil leaves

• 2 tablespoons olive oil

• 2 teaspoons balsamic vinegar

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Directions

• On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over kabobs.

Nutrition Facts 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.

Strawberry Feta Tossed Salad

Ingredients

• 6 cups torn mixed salad greens

• 2 cups fresh strawberries, sliced

• 1 package (4 ounces) crumbled feta cheese

• 1/4 cup sunflower kernels

• Balsamic vinaigrette

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Directions

• Place first 4 ingredients in a large bowl. To serve, drizzle with vinaigrette; toss to combine.

Nutrition Facts 1 cup: 103 calories, 6g fat (2g saturated fat), 10mg cholesterol, 259mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 6g protein.

Cheddar and Chive Mashed Potatoes

Ingredients

• 5 pounds Yukon Gold potatoes, peeled and cut into 1-inch pieces (about 10 cups)

• 1 cup butter, cubed

• 1 cup sour cream

• 1/2 cup heavy whipping cream

• 1-1/2 cups shredded cheddar cheese

• 1-1/2 cups shredded Monterey Jack cheese

• 1/4 cup grated Parmesan cheese

• 2 tablespoons minced fresh chives

• TOPPINGS:

• 1 cup shredded cheddar cheese

• 1 can (6 ounces) french-fried onions

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Directions

• Place potatoes in a 6-qt. stockpot; add water to cover. Bring to a boil. Reduce heat to medium; cook, uncovered, until tender, 10-15 minutes. Drain; transfer to a large bowl.

• Add butter, sour cream, salt and pepper; beat until blended. Beat in whipping cream. Stir in cheeses and chives. Transfer to a 13x9-in. baking dish. Refrigerate, covered, overnight.

• To serve, preheat oven to 350°. Remove potatoes from refrigerator while oven heats.

• Bake, covered, 45 minutes, stirring after 30 minutes. Sprinkle with toppings; bake, uncovered, until heated through, about 15 minutes.

Test Kitchen TipsTake care not to overbeat the potatoes; they'll go from whipped to gluey. Removing the potatoes from the fridge while the oven preheats will warm the potatoes and the dish up a bit. Putting a cold dish directly into a hot oven can cause it to crack.

Nutrition Facts 3/4 cup: 474 calories, 32g fat (18g saturated fat), 70mg cholesterol, 693mg sodium, 37g carbohydrate (3g sugars, 2g fiber), 11g protein.

Rainbow Gelatin Cubes

Ingredients

• 4 packages (3 ounces each) assorted flavored gelatin

• 6 envelopes unflavored gelatin, divided

• 5-3/4 cups boiling water, divided

• 1 can (14 ounces) sweetened condensed milk

• 1/4 cup cold water

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Directions

• In a small bowl, combine 1 package flavored gelatin and 1 envelope unflavored gelatin. Stir in 1 cup boiling water until dissolved. Pour into a 13x9-in. dish coated with cooking spray; refrigerate until set but not firm, about 20 minutes.

• In small bowl, combine the condensed milk and 1 cup boiling water. In another bowl, sprinkle 2 envelopes unflavored gelatin over cold water; let stand for 1 minute. Stir in 3/4 cup boiling water. Add to milk mixture. Spoon 1 cup of the creamy gelatin mixture over the first flavored gelatin layer. Refrigerate until set but not firm, about 25 minutes.

• Repeat from beginning of recipe twice alternating flavored gelatin with creamy gelatin layers. Chill each layer until set but not firm before spooning next layer on top. Make final flavored gelatin; spoon over top. Refrigerate for at least 1 hour after completing last layer before cutting into 1-in. squares.

Nutrition Facts 1 piece: 25 calories, 0 fat (0 saturated fat), 1mg cholesterol, 13mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 1g protein.

Simple Lime Gelatin Salad

Ingredients

• 2 packages (3 ounces each) lime gelatin

• 2 cups boiling water

• 1 quart lime sherbet

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

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Directions

• In a large bowl, dissolve gelatin in boiling water. Beat in sherbet until melted. Add whipped topping; beat well.

• Pour into an 8-cup ring mold coated with cooking spray. Refrigerate for 4 hours or until set. Unmold onto a serving platter.

Test Kitchen TipsTo help gelatin slip seamlessly out of the mold, dip the mold in warm water for about 10 seconds before inverting it onto a serving platter. This and other jello salad recipes can be made in a rainbow of colors and flavors. Try orange, raspberry or pineapple gelatin and matching sherbet. To avoid a lopsided salad, be sure to store it on a level shelf in the refrigerator.

Nutrition Facts 1 slice: 210 calories, 5g fat (4g saturated fat), 0 cholesterol, 66mg sodium, 38g carbohydrate (32g sugars, 2g fiber), 2g protein.

Buttery Almond Green Beans

Ingredients

• 2 pounds fresh green beans, trimmed

• 2 cups water

• 1 envelope onion soup mix

• 2/3 cup slivered almonds, toasted

• 2 tablespoons grated Parmesan cheese

• 6 tablespoons butter, melted

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Directions

• In a large saucepan, combine the beans, water and soup mix. Bring to a boil. Reduce heat; cover and simmer until beans are crisp-tender, 15-20 minutes.

• In a small bowl, combine the almonds, cheese and paprika. Drain beans; drizzle with butter and sprinkle with almond mixture. Toss to coat.

Nutrition Facts 3/4 cup: 179 calories, 14g fat (6g saturated fat), 24mg cholesterol, 407mg sodium, 13g carbohydrate (4g sugars, 5g fiber), 5g protein.

The Ultimate Grilled Cheese

Ingredients

• 3 ounces cream cheese, softened

• 1 cup shredded part-skim mozzarella cheese

• 1 cup shredded cheddar cheese

• 1/2 teaspoon garlic powder

• 10 slices Italian bread (1/2 inch thick)

• 2 tablespoons butter, softened

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Directions

• In a large bowl, beat cream cheese and mayonnaise until smooth. Stir in the cheeses, garlic powder and seasoned salt. Spread 5 slices of bread with the cheese mixture, about 1/3 cup on each. Top with remaining bread.

• Butter the outsides of sandwiches. In a skillet over medium heat, toast sandwiches for 4-5 minutes on each side or until bread is lightly browned and cheese is melted.

Test Kitchen TipsSharp cheddar cheese has been aged longer than regular cheddar. As cheese ages, its flavor becomes more pronounced. Using aged cheese in a recipe can add complexity and rich flavor, even to humble favorites like mac ’n’ cheese. It’s usually cheaper to buy cheese in blocks rather than already shredded. So I purchase large quantities of cheddar, Monterey Jack and mozzarella, then use my food processor to shred it myself. I store the shredded cheese in the freezer so I have it when I need it. —Evelyn O. Parma, OH Check out 101 of our cheesiest recipes.

Nutrition Facts 1 each: 646 calories, 50g fat (18g saturated fat), 84mg cholesterol, 785mg sodium, 32g carbohydrate (3g sugars, 2g fiber), 16g protein.

Snowflake Tomato Soup

Ingredients

• 2 cans (28 ounces each) crushed tomatoes

• 1 can (14-1/2 ounces) chicken broth

• 2 tablespoons minced fresh oregano or 2 teaspoons dried oregano

• 1 to 2 tablespoons sugar

• 1 cup heavy whipping cream

• 1/3 cup sour cream

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Directions

• In a blender, process tomatoes, one can at a time, until smooth. Transfer to a large saucepan. Stir in the broth; bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in the oregano and sugar. Add a small amount of hot tomato mixture to whipping cream; return all to the saucepan. Cook until slightly thickened (do not boil).

• Cut a small hole in the corner of a pastry or plastic bag; fill with sour cream. Pipe a snowflake on each bowl of soup.

Nutrition Facts 1 cup: 116 calories, 9g fat (6g saturated fat), 33mg cholesterol, 277mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 2g protein.

Orange Mango Smoothie Deliciousness

Ingredients

• 1/2 cup whole milk

• 1 cup cubed fresh mango (can be frozen)

• 1 banana

• 1/2 cup freshly squeezed orange juice

• 1 cup crushed ice

• 1 teaspoon honey

• 2 slices sweet orange, for garnish

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Directions

• In a Kitchen Aid KSB354 blender, combine all the ingredients except the orange slices and blend, using the smoothie button, until smooth. Pour into 2 tall glasses and garnish each with an orange slice.