Daily Dish On the fly for Friday July, 24th 2020

Festive Cranberry Fruit Salad

Ingredients

• 1 package (12 ounces) fresh or frozen cranberries

• 3/4 cup water

• 1/2 cup sugar

• 5 medium apples, diced

• 2 medium firm bananas, sliced

• 1-1/2 cups fresh or frozen blueberries, thawed

• 1 can (11 ounces) mandarin oranges, undrained

• 1 cup fresh or frozen raspberries, thawed

• 3/4 cup fresh strawberries, halved

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Directions

• In a large saucepan, combine the cranberries, water and sugar. Cook and stir over medium heat until berries pop, about 15 minutes. Remove from the heat; cool slightly.

• In a large bowl, combine the remaining ingredients. Add cranberry mixture; stir gently. Refrigerate until serving.

Nutrition Facts 3/4 cup: 105 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 27g carbohydrate (21g sugars, 4g fiber), 1g protein.

Peach Mango Caprese Salad

Ingredients

• 2 medium peaches, cut into 1/2-inch pieces

• 2 cups grape tomatoes, halved

• 1 carton (8 ounces) fresh mozzarella cheese pearls, drained

• 1 cup chopped peeled mango

• 2 tablespoons minced fresh cilantro

• 2 tablespoons minced fresh basil

• DRESSING:

• 3 tablespoons balsamic vinegar

• 3 fresh basil leaves

• 2 teaspoons honey

• 1/4 teaspoon salt

• 1/4 cup olive oil

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Directions

• Place the first 6 ingredients in a large bowl. For dressing, place vinegar, basil, honey, salt and pepper in blender. While processing, gradually add oil in a steady stream. Pour over peach mixture; gently toss to coat. Refrigerate until serving. Garnish with additional basil.

Nutrition Facts 3/4 cup: 248 calories, 17g fat (7g saturated fat), 30mg cholesterol, 156mg sodium, 16g carbohydrate (14g sugars, 2g fiber), 8g protein.

Sunrise Pops

Ingredients

• 1 cup fresh strawberries, sliced

• 1 cup water, divided

• 2 tablespoons sugar, divided

• 1 cup clementine segments (about 5 medium), seeded if necessary

• 1/2 cup orange juice

• 1 cup cubed fresh pineapple

• 10 plastic or paper cups (3 ounces each) and wooden pop sticks

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Directions

• Place strawberries, 1/2 cup water and 1 tablespoon sugar in a food processor; pulse until combined. Divide among cups. Top cups with foil and insert sticks through foil. Freeze until firm, about 2 hours.

• Wipe food processor clean. Add clementines and orange juice; pulse until combined. Spoon over strawberry layer. Freeze, covered, until firm, about 2 hours.

• Repeat with pineapple and the remaining water and sugar. Spoon over clementine layer. Freeze, covered, until firm.

Nutrition Facts 1 pop: 60 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 15g carbohydrate (12g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.

Grilled Shrimp with Lemon Vinaigrette

• 1/4 cup lemon juice

• 3 tablespoons coarsely chopped fresh parsley

• 1 tablespoon finely grated lemon zest

• 1 tablespoon olive oil

• 2 garlic cloves, minced

• 1/2 teaspoon salt

• 1-1/4 pounds uncooked large shrimp, peeled and deveined

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Directions

• In a large bowl, whisk the first eight ingredients; add shrimp.

• Cover and refrigerate for 30 minutes.

• Drain and discard marinade. Thread shrimp onto metal or soaked wooden skewers. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill shrimp, covered, over medium heat for 5-8 minutes or until shrimp turn pink, turning once.

Nutrition Facts 3 ounces cooked shrimp: 140 calories, 4g fat (1g saturated fat), 172mg cholesterol, 346mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat.

Mediterranean Chicken Sandwiches

Ingredients

• 1-1/4 pounds boneless skinless chicken breasts, cut into 1-inch strips

• 2 medium tomatoes, seeded and chopped

• 1/2 cup sliced quartered seeded cucumber

• 1/2 cup sliced sweet onion

• 2 tablespoons cider vinegar

• 1 tablespoon olive oil

• 1 tablespoon minced fresh oregano or 1 teaspoon dried oregano

• 1 to 2 teaspoons minced fresh mint or 1/2 teaspoon dried mint

• 1/4 teaspoon salt

• 6 whole wheat pita pocket halves, warmed

• 6 lettuce leaves

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Directions

• In a large nonstick skillet coated with cooking spray, cook chicken for 5 minutes or until no longer pink. Remove from the skillet; cool slightly.

• In a large bowl, combine the chicken, tomatoes, cucumber and onion. In a small bowl, whisk the vinegar, oil, oregano, mint and salt. Pour over chicken mixture; toss gently.

• Cover and refrigerate for at least 1 hour. Line pita halves with lettuce; fill with chicken mixture, using a slotted spoon.

Nutrition Facts 1 sandwich: 227 calories, 4g fat (1g saturated fat), 55mg cholesterol, 335mg sodium, 22g carbohydrate (0 sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.

Mushroom Barley Soup

Ingredients

• 1-1/2 pounds boneless beef chuck, cut into 3/4-inch cubes

• 1 tablespoon olive oil or coconut oil

• 2 cups finely chopped onions

• 1 cup diced carrots

• 1/2 cup sliced celery

• 1 pound fresh mushrooms, sliced

• 2 garlic cloves, minced

• 1/2 teaspoon dried thyme

• 1 can (14-1/2 ounces) beef broth

• 1 can (14-1/2 ounces) chicken broth

• 2 cups water

• 1/2 cup medium pearl barley

• 1 teaspoon salt, optional

• 3 tablespoons chopped fresh parsley

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Directions

• In a Dutch oven or stockpot, cook meat in oil over medium heat until no longer pink. Remove meat with a slotted spoon; keep warm and set aside.

• Saute onions, carrots and celery in drippings over medium heat until tender, about 5 minutes. Add mushrooms, garlic and thyme; cook and stir 3 minutes. Stir in broths, water, barley, salt if desired and pepper.

• Return meat to pan; bring to a boil. Reduce heat; cover and simmer 1-1/2 to 2 hours or until barley and meat are tender. Add parsley.

Nutrition Facts 1 cup: 220 calories, 13g fat (0 saturated fat), 43mg cholesterol, 65mg sodium, 12g carbohydrate (0 sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 meat, 1 vegetable, 1/2 starch.