Daily Dish on the Fly for Dinner; July 18th 2020

Dinner:

Lemon Tilapia with Mushrooms

Ingredients

• 2 tablespoons butter

• 1/2 pound sliced fresh mushrooms

• 3/4 teaspoon lemon seasoning, divided

• 3 garlic cloves, minced

• 4 tilapia fillets (6 ounces each)

• 1 medium tomato, chopped

• 3 green onions, thinly sliced

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Directions

• In a 12-in. skillet, heat butter over medium heat. Add mushrooms and 1/4 teaspoon lemon pepper; cook and stir 3-5 minutes or until tender. Add garlic; cook 30 seconds longer.

• Place fillets over mushrooms; sprinkle with paprika, cayenne and remaining lemon pepper. Cook, covered, 5-7 minutes or until fish just begins to flake easily with a fork. Top with tomato and green onions.

Nutrition Facts 1 fillet: 216 calories, 8g fat (4g saturated fat), 98mg cholesterol, 173mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat.

Cilantro Lime Shrimp

Ingredients

• 1/3 cup chopped fresh cilantro

• 1-1/2 teaspoons grated lime zest

• 1/3 cup lime juice

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• 2 tablespoons olive oil

• 3 garlic cloves, minced

• 1/4 teaspoon salt

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• 1 pound uncooked shrimp (16-20 per pound), peeled and deveined

• Lime slices

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Directions

• Mix first 9 ingredients; toss with shrimp. Let stand 15 minutes.

• Thread shrimp and lime slices onto 4 metal or soaked wooden skewers. Grill, covered, over medium heat until shrimp turn pink, 2-4 minutes per side.

Nutrition Facts 1 kabob: 167 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.

Fish and Fries

Ingredients

• 1 pound potatoes (about 2 medium)

• 2 tablespoons olive oil

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• FISH:

• 1/3 cup all-purpose flour

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• 1 large egg

• 2 tablespoons water

• 2/3 cup crushed cornflakes

• 1 tablespoon grated Parmesan cheese

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• 1 pound haddock or cod fillets

• Tartar sauce, optional

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Directions

• Preheat oven to 425°. Peel and cut potatoes lengthwise into 1/2-in.-thick slices; cut slices into 1/2-in.-thick sticks.

• In a large bowl, toss potatoes with oil and pepper. Transfer to a 15x10x1-in. baking pan coated with cooking spray. Bake, uncovered, 25-30 minutes or until golden brown and crisp, stirring once.

• Meanwhile, in a shallow bowl, mix flour and pepper. In another shallow bowl, whisk egg with water. In a third bowl, toss cornflakes with cheese and cayenne. Dip fish in flour mixture to coat both sides; shake off excess. Dip in egg mixture, then in cornflake mixture, patting to help coating adhere.

• Place on a baking sheet coated with cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork. Serve with potatoes and, if desired, tartar sauce.

Nutrition Facts 1 serving (calculated without tartar sauce): 376 calories, 9g fat (2g saturated fat), 120mg cholesterol, 228mg sodium, 44g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.

Lemon Chicken Kabobs

Ingredients

• 1/4 cup lemon juice

• 4 tablespoons olive oil, divided

• 3 tablespoons white wine

• onion flakes

• 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed

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

• 2 medium lemons, halved

• Minced chives

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Directions

• In a large shallow dish, combine lemon juice, 3 tablespoons oil, wine, pepper flakes and rosemary. Add chicken and turn to coat. Refrigerate up to 3 hours.

• Drain chicken, discarding marinade. Thread chicken onto 6 metal or soaked wooden skewers. Grill, covered, over medium heat until no longer pink, turning once, 10-12 minutes.

• Meanwhile, place lemons on grill, cut side down. Grill until lightly browned, 8-10 minutes. Squeeze lemon halves over chicken. Drizzle with remaining oil; sprinkle with chives.

Nutrition Facts 1 kabob: 182 calories, 8g fat (2g saturated fat), 63mg cholesterol, 55mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat.

Garlic Lemon Shrimp

Ingredients

• 2 tablespoons olive oil

• 1 pound uncooked shrimp (26-30 per pound), peeled and deveined

• 3 garlic cloves, thinly sliced

• 1 tablespoon lemon juice

• 1 teaspoon ground cumin

• 1/4 teaspoon salt

• 2 tablespoons minced fresh parsley

• Hot cooked pasta or rice

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Directions

• In a large skillet, heat oil over medium-high heat; saute shrimp 3 minutes. Add garlic, lemon juice, cumin and salt; cook and stir until shrimp turn pink. Stir in parsley. Serve with pasta.

Health Tip: Cooking the shrimp in olive oil instead of butter saves about 3 grams of saturated fat per serving.

Nutrition Facts 1 serving: 163 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.

Ricotta-Stuffed Portobello Mushrooms

Ingredients

• 3/4 cup reduced-fat ricotta cheese

• 3/4 cup grated Parmesan cheese, divided

• 1/2 cup shredded part-skim mozzarella cheese

• 2 tablespoons minced fresh parsley

• 1/8 teaspoon pepper

• 6 large portobello mushrooms

• 6 slices large tomato

• 3/4 cup fresh basil leaves

• 3 tablespoons slivered almonds or pine nuts, toasted

• 1 small garlic clove

• 2 tablespoons olive oil

• 2 to 3 teaspoons water

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Directions

• In a small bowl, mix ricotta cheese, 1/4 cup Parmesan cheese, mozzarella cheese, parsley and pepper. Remove and discard stems from mushrooms; with a spoon, scrape and remove gills. Fill caps with ricotta mixture. Top with tomato slices.

• Grill, covered, over medium heat until mushrooms are tender, 8-10 minutes. Remove from grill with a metal spatula.

• Meanwhile, place basil, almonds and garlic in a small food processor; pulse until chopped. Add remaining Parmesan cheese; pulse just until blended. While processing, gradually add oil and enough water to reach desired consistency. Spoon over stuffed mushrooms before serving.

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

Nutrition Facts 1 stuffed mushroom: 201 calories, 13g fat (4g saturated fat), 22mg cholesterol, 238mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.

Spring Asparagus

Ingredients

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

• 2 small tomatoes, cut into wedges

• 3 tablespoons cider vinegar

• 3/4 teaspoon Worcestershire sauce

• 1/3 cup sugar

• 1 tablespoon grated onion

• 1/2 teaspoon salt

• 1/2 teaspoon paprika

• 1/3 cup canola oil

• 1/3 cup sliced almonds, toasted

• 1/3 cup crumbled blue cheese, optional

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Directions

• In a large saucepan, bring 1 cup water to a boil. Add asparagus; cook, covered, until crisp-tender, 3-5 minutes. Drain; place in a large bowl. Add tomatoes; cover and keep warm.

• Place vinegar, Worcestershire sauce, sugar, onion, salt and paprika in a blender; cover and process until smooth. While processing, gradually add oil in a steady stream. Toss with asparagus mixture. Top with almonds and, if desired, cheese.

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

Nutrition Facts 3/4 cup: 154 calories, 11g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 12g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.

Simple Lemon Parsley Potatoes

Ingredients

• 3 pounds small new red potatoes, quartered

• 1/2 cup butter, melted

• 3 tablespoons lemon juice

• 3 tablespoons minced fresh parsley

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Directions

• Cook potatoes in boiling salted water until tender, about 15 minutes; drain. Combine butter, lemon juice and parsley; pour over the potatoes and stir gently to coat.

Nutrition Facts 1 cup: 150 calories, 8g fat (5g saturated fat), 20mg cholesterol, 84mg sodium, 18g carbohydrate (1g sugars, 2g fiber), 2g protein.

Chinese Spinach-Almond Salad

Ingredients

• 1 package (6 ounces) fresh baby spinach

• 2 cups cubed cooked pork

• 1 cup bean sprouts

• 2 medium carrots, thinly sliced

• 1/2 cup sliced fresh mushrooms

• 1/4 cup sliced almonds, toasted

• 1/2 cup reduced-fat sesame ginger salad dressing

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Directions

• In a large bowl, combine the first 6 ingredients. Divide among 4 salad plates; drizzle each serving with 2 tablespoons dressing. Serve immediately.

Nutrition Facts 1 each: 244 calories, 11g fat (3g saturated fat), 63mg cholesterol, 500mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 starch.

Avocado Fruit Salad with Tangerine Vinaigrette

Ingredients

• 3 medium ripe avocados, peeled and thinly sliced

• 3 medium mangoes, peeled and thinly sliced

• 1 cup fresh raspberries

• 1 cup fresh blackberries

• 1/4 cup minced fresh mint

• 1/4 cup sliced almonds, toasted

• DRESSING:

• 1/2 cup olive oil

• 1 teaspoon grated tangerine or orange peel

• 1/4 cup tangerine or orange juice

• 2 tablespoons balsamic vinegar

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground pepper

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Directions

• Arrange avocados and fruit on a serving plate; sprinkle with mint and almonds. In a small bowl, whisk dressing ingredients until blended; drizzle over salad.

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

Nutrition Facts 1 cup salad with 4 teaspoons dressing: 321 calories, 23g fat (3g saturated fat), 0 cholesterol, 154mg sodium, 29g carbohydrate (20g sugars, 8g fiber), 3g protein.

Blueberry Fruit Smoothie

Ingredients

• 1 cup reduced-fat vanilla ice cream

• 1 cup fresh or frozen blueberries

• 1/2 cup chopped peeled fresh peaches or frozen unsweetened sliced peaches

• 1/2 cup pineapple juice

• 1/4 cup vanilla yogurt

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Directions

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

Nutrition Facts 3/4 cup: 149 calories, 2g fat (1g saturated fat), 7mg cholesterol, 57mg sodium, 30g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 fruit, 1/2 fat.