Daily Dish Serving Spring Break to the Original Copy Officer Captain Family Bringing the Caribbean

For Tuesday Lunch / Dinner

Pineapple-Papaya Slaw

Ingredients

• 1/2 cup pineapple juice

• 1/4 cup olive oil

• 2 tablespoons lime juice

• 2 tablespoons minced fresh cilantro

• 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• 6 cups shredded cabbage (about 1 small)

• 1-1/2 cups chopped peeled papaya

• 1-1/2 cups cubed fresh pineapple

• 1 small sweet red pepper, chopped ***Optional****

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• Whisk together first 6 ingredients. Place remaining ingredients in a large bowl. Drizzle with dressing; toss to coat. Refrigerate, covered, at least 2 hours. Stir before serving.

Health Tip: Thanks to the pineapple, papaya, bell pepper and cabbage, this side dish covers more than 75% of the recommended daily intake of vitamin C. Nutrition Facts 1 cup: 112 calories, 7g fat (1g saturated fat), 0 cholesterol, 87mg sodium, 13g carbohydrate (7g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 fruit.

Pina Colada Icebox Cake

Ingredients

• 1 package (8 ounces) cream cheese, softened

• 1/2 cup confectioners' sugar

• 1/2 teaspoon rum extract

• 1 can (13.66 ounces) coconut milk, divided

• 1 package (3.4 ounces) instant vanilla pudding mix

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

• 15 whole graham crackers

• 1 can (20 ounces) crushed pineapple, drained

• 1 cup sweetened shredded coconut, toasted

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• In a large bowl, beat cream cheese, confectioners' sugar and extract until smooth. Gradually beat in 1 cup coconut milk. Add pudding mix; beat on low speed until smooth. Fold in whipped topping.

• Pour remaining coconut milk into a shallow dish. Quickly dip half of the graham crackers into milk; allow excess to drip off. Arrange in a single layer in the bottom of a 13x9-in. baking dish, breaking to fit as needed. Layer with half each of the cream cheese mixture, pineapple and coconut. Repeat layers. Refrigerate, covered, at least 4 hours before serving.

Test Kitchen tipsFor golden color and a nutty coconut flavor, toast the 1/2 cup of coconut that goes on the top layer. This can be made in a slightly smaller dish, but we liked that the dessert didn’t fill the dish completely. It makes it easier to cover when chilling (and transporting to potlucks). As the dessert sits in the fridge, the graham crackers absorb moisture from the coconut milk and pudding mixture, softening to a somewhat cakelike texture. Editor's Note To toast coconut, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until golden brown, stirring occasionally. Nutrition Facts 1 piece: 377 calories, 20g fat (15g saturated fat), 19mg cholesterol, 259mg sodium, 47g carbohydrate (33g sugars, 1g fiber), 3g protein.

Salmon with Mango-Citrus Salsa

Ingredients

• 1 large navel orange

• 1 medium lemon

• 2 tablespoons olive oil

• 1 tablespoon capers, drained and coarsely chopped

• 1-1/2 teaspoons minced fresh mint

• 1-1/2 teaspoons minced fresh parsley

• 1/4 teaspoon garlic bulbs

• 1/8 teaspoon plus 1/2 teaspoon salt, divided

• 1/8 teaspoon plus 1/4 teaspoon Onion flakes, divided

• 1 medium mango, peeled and chopped

• 1 green onion, thinly sliced

• 4 salmon fillets (6 ounces each)

• 1 tablespoon extra virgin olive oil

Buy IngredientsPowered by Chicory Directions

• For salsa, finely grate enough peel from orange to measure 2 teaspoons; finely grate enough peel from lemon to measure 1/2 teaspoon. Place citrus zest in a small bowl. Cut lemon crosswise in half; squeeze 2 tablespoons lemon juice and add to bowl.

• Cut a thin slice from the top and bottom of orange; stand orange upright on a cutting board. With a knife, cut off peel and outer membrane from orange. Cut along the membrane of each segment to remove fruit.

• Add olive oil, capers, mint, parsley, pepper flakes and 1/8 teaspoon each salt and pepper to lemon juice mixture. Gently stir in mango, green onion and orange sections.

• Sprinkle salmon with the remaining salt and pepper. In a large skillet, heat canola oil over medium heat. Add salmon; cook 5-6 minutes on each side or until fish just begins to flake easily with a fork. Serve with salsa.

Nutrition Facts 1 fillet with 1/2 cup salsa: 433 calories, 26g fat (4g saturated fat), 85mg cholesterol, 516mg sodium, 19g carbohydrate (16g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 fruit.

Grilled Tilapia with Pineapple Salsa

Ingredients

• 2 cups cubed fresh pineapple

• 2 green onions, chopped

• 1/4 cup finely chopped green pepper

• 1/4 cup minced fresh cilantro

• 4 teaspoons plus 2 tablespoons lime juice, divided

• 1/8 teaspoon plus 1/4 teaspoon salt, divided

• Dash garlic

• 1 tablespoon extra virgin olive oil

• 8 tilapia fillets (4 ounces each)

• 1/8 teaspoon onion flakes

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Directions

• For salsa, in a small bowl, combine pineapple, green onions, green pepper, cilantro, 4 teaspoons lime juice, 1/8 teaspoon salt and cayenne. Refrigerate until serving.

• Mix oil and remaining lime juice; drizzle over fillets. Sprinkle with pepper and remaining salt.

• Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill fish, covered, over medium heat or broil 4 in. from heat 2-3 minutes on each side or until fish just begins to flake easily with a fork. Serve with salsa.

Nutrition Facts 1 fillet with 1/4 cup salsa : 131 calories, 3g fat (1g saturated fat), 55mg cholesterol, 152mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit.

Rainbow Spritzer

Ingredients

• 1/2 cup fresh blueberries

• 1/2 cup chopped peeled kiwifruit

• 1/2 cup chopped fresh pineapple

• 1/2 cup sliced fresh strawberries or fresh raspberries

• 1 cup chilled ginger ale

• 1/2 cup chilled unsweetened pineapple juice

• 1/2 cup chilled lemonade

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• In 4 tall glasses, layer blueberries, kiwi, pineapple and strawberries. In a 2-cup glass measure or small pitcher, mix remaining ingredients; pour over fruit. Serve immediately.

Nutrition Facts 1 serving: 91 calories, 0 fat (0 saturated fat), 0 cholesterol, 8mg sodium, 23g carbohydrate (18g sugars, 2g fiber), 1g protein.

Aloha Brittle

Ingredients

• 2 teaspoons butter, divided

• 1/2 cup sweetened shredded coconut

• 1 cup sugar

• 1/2 cup light corn syrup

• 1 jar (3 ounces) macadamia nuts

• 1/2 cup chopped pecans

• 1 teaspoon baking soda

• 1 teaspoon water

• 1 teaspoon vanilla extract

Directions

• Butter a large baking sheet with 1 teaspoon butter. Sprinkle coconut in a 12-in. circle on the prepared pan. In a large heavy saucepan, combine sugar and corn syrup. Cook over medium heat until a candy thermometer reads 240° (soft-ball stage), stirring constantly. Stir in the macadamia nuts, pecans and remaining butter; cook and stir until the mixture reads 300° (hard-crack stage).

• Combine the baking soda, water and vanilla. Remove saucepan from the heat; stir in the baking soda mixture. Quickly pour over the coconut. Cool before breaking into pieces. Store in an airtight container with waxed paper between layers.

Nutrition Facts 1 ounce: 164 calories, 9g fat (2g saturated fat), 1mg cholesterol, 119mg sodium, 23g carbohydrate (19g sugars, 1g fiber), 1g protein.

Baja Fish Tacos

Ingredients

• 1 cup reduced-fat ranch salad dressing

• 3 tablespoons adobo sauce

• 2 tablespoons minced fresh cilantro

• 2 tablespoons lime juice

• 2 pounds mahi mahi, cut into 1-inch strips

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 2/3 cup all-purpose flour

• 3 large eggs, beaten

• 2 cups panko bread crumbs

• 1 cup canola oil

• 16 corn tortillas (6 inches), warmed

• 3 cups shredded cabbage

• Additional minced fresh cilantro and lime wedges

Directions

• In a small bowl, combine the salad dressing, adobo sauce, cilantro and lime juice. Chill until serving.

• Sprinkle mahi mahi with salt and pepper. Place the flour, eggs and bread crumbs in separate shallow bowls. Coat mahi mahi with flour, then dip in eggs and coat with bread crumbs. In a large skillet, heat oil over medium heat; cook fish in batches for 2-3 minutes on each side or until golden brown. Drain on paper towels.

• Place fish in tortillas; top with cabbage, sauce mixture and additional cilantro. Serve with lime wedges.

Tropical Island Chicken

Ingredients

• 1/2 cup reduced-sodium soy sauce

• 1/3 cup canola oil

• 1/4 cup water

• 2 tablespoons dried minced onion

• 2 tablespoons sesame seeds

• 1 tablespoon sugar

• 4 garlic cloves, minced

• 1 teaspoon ground ginger

• 3/4 teaspoon salt

• 1/8 teaspoon cayenne pepper

• 2 broiler/fryer chickens (3 to 4 pounds each), quartered

Directions

• In a small bowl, combine first 10 ingredients. Set aside 1/3 cup for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag. Add chicken; seal and turn to coat. Refrigerate 8 hours or overnight.

• Prepare grill for indirect heat, using a drip pan. Place chicken over drip pan; grill, covered, over indirect medium heat 45-60 minutes or until a thermometer reads 170°-175°, turning and basting frequently with reserved marinade during the last 20 minutes.

Nutrition Facts 1 serving: 296 calories, 21g fat (4g saturated fat), 66mg cholesterol, 1199mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 23g protein.

Ingredients

• 2 cups cubed peeled papaya

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

• 1 medium ripe avocado, peeled and cubed

• 1 cup frozen corn, thawed

• 1/2 cup golden raisins

• 1/4 cup minced fresh cilantro

• 1/4 cup orange juice

• 2 serrano peppers, seeded and chopped

• 2 tablespoons lime juice

• 1 tablespoon cider vinegar

• 2 garlic cloves, minced

• 2 teaspoons ground ancho chili pepper, divided

• 1/4 teaspoon sugar

• 1/4 teaspoon salt

• 2 corn tortillas (6 inches), cut into 1/4-inch strips

• Cooking spray

Directions

• Preheat oven to 350°. In a large bowl, combine papaya, beans, avocado, corn, raisins, cilantro, orange juice, peppers, lime juice, vinegar, garlic, 1/2 teaspoon chili pepper, sugar and salt.

• Place tortilla strips on a greased baking sheet; spritz with cooking spray. Sprinkle with remaining chili pepper. Bake 8-10 minutes or until crisp. Top salad with tortilla strips.

Nutrition Facts 1 serving: 321 calories, 8g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 58g carbohydrate (20g sugars, 11g fiber), 9g protein.

Air-Fryer Steak Fajitas

Ingredients

• 2 large tomatoes, seeded and chopped

• 1/2 cup diced red onion

• 1/4 cup lime juice

• 1 jalapeno pepper, seeded and minced

• 3 tablespoons minced fresh cilantro

• 2 teaspoons ground cumin, divided

• 3/4 teaspoon salt, divided

• 1 beef flank steak (about 1-1/2 pounds)

• 1 large onion, halved and sliced

• 6 whole wheat tortillas (8 inches), warmed

• Optional: Sliced avocado and lime wedges

Buy IngredientsPowered by Chicory Directions

• For salsa, place first 5 ingredients in a small bowl; stir in 1 teaspoon cumin and 1/4 teaspoon salt. Let stand until serving.

• Preheat air fryer to 400°. Sprinkle steak with the remaining cumin and salt. Place on greased tray in air-fryer basket. Cook until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 6-8 minutes per side. Remove from basket and let stand 5 minutes.

• Meanwhile, place onion on tray in air-fryer basket. Cook until crisp-tender, 2-3 minutes, stirring once. Slice steak thinly across the grain; serve in tortillas with onion and salsa. If desired, serve with avocado and lime wedges.

Nutrition Facts 1 fajita: 309 calories, 9g fat (4g saturated fat), 54mg cholesterol, 498mg sodium, 29g carbohydrate (3g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 2 starch.

Mini Hawaiian Burgers

Ingredients

• 1 can (8 ounces) unsweetened crushed pineapple

• 1 green onion, finely chopped

• 1 teaspoon Worcestershire sauce

• 1/2 teaspoon salt

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt-free seasoning blend

• 1/2 teaspoon pepper

• 1 pound ground turkey

• 1/2 pound uncooked chorizo or bulk spicy pork sausage

• 2/3 cup ketchup

• 12 Hawaiian sweet rolls, split

• 6 lettuce leaves, cut in half

• 12 slices tomato

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1. Drain pineapple, reserving 1/2 cup juice. In a large bowl, combine pineapple, green onion, Worcestershire sauce and seasonings. Add turkey and chorizo; mix lightly but thoroughly. Shape into twelve 1/2-in.-thick patties.

2. Place on a broiler pan. Broil burgers 4 in. from heat 4-5 minutes on each side or until a thermometer reads 165°.

3. Meanwhile, in a small bowl, mix ketchup and reserved pineapple juice. Serve burgers on rolls with lettuce, tomato and ketchup mixture.

Nutrition Facts 1 burger: 277 calories, 14g fat (5g saturated fat), 57mg cholesterol, 625mg sodium, 24g carbohydrate (13g sugars, 2g fiber), 14g protein.

Pina Colada Carrot Salad

Ingredients

• 1 package (10 ounces) julienned carrots

• 1 cup green grapes, halved

• 3/4 cup pina colada yogurt

• 1/3 cup salted dry roasted macadamia nuts, chopped

• Lemon wedges

Directions

• In a large bowl, combine carrots, grapes, yogurt and macadamia nuts; toss to coat. Squeeze lemon wedges over salad before serving.

Nutrition Facts 3/4 cup: 184 calories, 9g fat (2g saturated fat), 2mg cholesterol, 157mg sodium, 24g carbohydrate (19g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable.

Tropical Guacamole

Ingredients

• 3 medium ripe avocados, peeled

• 2 cups finely chopped fresh pineapple

• 1 medium tomato, seeded and chopped

• 2 jalapeno peppers, seeded and chopped

• 1/3 cup minced fresh cilantro

• 2 tablespoons lime juice

• 3 garlic cloves, minced

• 1 teaspoon salt

• 1/2 teaspoon pepper

• Tortilla chips

Directions

• In a small bowl, mash two avocados. Stir in the pineapple, tomato, jalapenos, cilantro, lime juice, garlic, salt and pepper. Coarsely chop remaining avocado; gently stir into guacamole. Serve with chips.

Nutrition Facts 1/4 cup (calculated without chips): 77 calories, 6g fat (1g saturated fat), 0 cholesterol, 173mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Refreshing Tropical Fruit Salad

Ingredients

• 2 large bananas, sliced

• 2 medium pears, cubed

• 1/3 cup fresh orange juice

• 1/3 cup unsweetened pineapple juice

• 3 cups cubed fresh pineapple

• 1-1/2 cups sliced fresh strawberries

• 1 cup seedless red grapes, halved

• 4 medium kiwifruit, peeled and sliced

• 2 medium mangos, peeled and cubed

• 2 star fruit, sliced

Directions

• In a large bowl, combine the bananas, pears and juices. Add the pineapple, strawberries, grapes, kiwi and mangos; stir gently to combine. Arrange star fruit over top.

Nutrition Facts 1 cup: 120 calories, 1g fat (0 saturated fat), 0 cholesterol, 3mg sodium, 31g carbohydrate (22g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 2 fruit

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

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.