Daily Dish Sunday for the Original Copy Officer Captain Family

A Saturday signature event with salad, and BBQ, and chocolate peanut butter pie; enjoy till the cows come home a healthy heart, diabetic, menu. A healthy dining experience light on calories.

Chocolate Pear and Cherry Salad

Ingredients

• 3/4 cup cut French green beans (haricots verts)

• 3 tablespoons olive oil, divided

• 1/8 teaspoon salt

• 1/8 teaspoon Onion Flakes

• 1/4 cup balsamic vinegar

• 1 ounce dark chocolate candy bar, chopped

• 1 tablespoon red wine vinegar

• 4 cups fresh arugula

• 1 medium pear, peeled and cut into 1/2-inch cubes

• 1/2 cup frozen pitted sweet cherries, thawed and halved

• 1/4 cup dried cranberries

• 3 tablespoons coarsely chopped pecans

• 1 tablespoon minced dried apricots

• 2 teaspoons thinly sliced fresh mint leaves

Directions

• Heat oven to 350°. In an 8-in. square baking dish, toss beans with 1 tablespoon olive oil, salt and pepper. Roast until tender, 12-15 minutes. Remove from oven. Toss with balsamic vinegar; refrigerate, covered, 1-1/2 - 2 hours.

• Meanwhile, in a microwave, melt chocolate; stir until smooth. Pulse melted chocolate, red wine vinegar and remaining 2 tablespoons olive oil in a blender until smooth.

• Divide arugula evenly between 2 salad bowls. Drizzle with chocolate mixture. Top with pears, cherries, cranberries and beans; sprinkle with pecans, apricots and mint leaves.

Test Kitchen TipsAdjust the amount of dressing to the size of salad you wish to make; a little goes a long way with this one! Dried currants make an awesome substitution for the cranberries. Nutrition Facts 1 serving: 511 calories, 33g fat (6g saturated fat), 2mg cholesterol, 166mg sodium, 62g carbohydrate (47g sugars, 8g fiber), 4g protein.

Salmon & Spinach Salad with Avocado

Ingredients

• 2 salmon fillets (4 ounces each)

• 1/4 teaspoon salt

• 1/8 teaspoon onion flakes

• 1 teaspoon canola oil

• 4 cups fresh baby spinach

• 2 tablespoons balsamic vinaigrette

• 1/2 medium ripe avocado, peeled and cubed

• 2 tablespoons dried cranberries

• 2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)

• 2 tablespoons chopped walnuts, toasted, optional

Directions

• Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.

• In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.

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 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.

Ingredients

Salmon & Spinach Salad with Avocado

• 2 salmon fillets (4 ounces each)

• 1/4 teaspoon salt

• 1/8 teaspoon onion flakes

• 1 teaspoon olive oil

• 4 cups fresh baby spinach

• 2 tablespoons balsamic vinaigrette

• 1/2 medium ripe avocado, peeled and cubed

• 2 tablespoons dried cranberries

• 2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)

• 2 tablespoons chopped walnuts, toasted, optional

Directions

• Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.

• In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.

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 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable

Orange Pomegranate Salad with Honey.

Ingredients

• 5 medium oranges or 10 clementines

• 1/2 cup pomegranate seeds

• 2 tablespoons honey

• 1 to 2 teaspoons orange flower water or orange juice

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• Cut a thin slice from the top and bottom of each orange; stand orange upright on a cutting board. With a knife, remove peel and outer membrane from oranges. Cut crosswise into 1/2-in. slices.

• Arrange orange slices on a serving platter; sprinkle with pomegranate seeds. In a small bowl, mix honey and orange flower water; drizzle over fruit.

Nutrition Facts 2/3 cup: 62 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fruit.

Citrus Avocado Salad

Ingredients

• 12 cups torn salad greens

• 2 medium grapefruit, peeled and sectioned

• 2 medium navel oranges, peeled and sectioned

• 2 medium ripe avocados, peeled, pitted and cut into chunks

• 1 small red onion, thinly sliced and separated into rings

• dressing:

• 1/2 cup olive oil

• 1/4 cup sugar

• 3 tablespoons lemon juice

• 1-1/2 teaspoons poppy seeds

• 1/2 teaspoon salt

• 1/4 teaspoon ground mustard

• 1/4 teaspoon grated onion

Directions

1. Gently toss the first five ingredients. In a jar with a tight-fitting lid, combine the dressing ingredients; shake well. Drizzle over salad; toss to coat.

Nutrition Facts 3/4 cup: 175 calories, 13g fat (1g saturated fat), 0 cholesterol, 136mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable, 1/2 starch.

Cranberry Waldorf Salad

Ingredients

• 2 cups fresh or frozen cranberries, halved

• 3/4 cup sugar

• 3 cups miniature marshmallows

• 2 cups chopped apples

• 1/2 cup chopped nuts

• 3/4 cup pineapple tidbits, drained

• 1 cup halved green grapes

• 1 cup heavy whipping cream, whipped

Directions

1. Combine cranberries and sugar; let stand 30 minutes. Add next 5 ingredients and mix well. Gently fold in whipped cream; chill.

Nutrition Facts 3/4 cup: 226 calories, 11g fat (5g saturated fat), 27mg cholesterol, 15mg sodium, 34g carbohydrate (28g sugars, 2g fiber), 2g protein.

Winter Endive Salad

Ingredients

• 5 cups torn curly endive

• 2 cups watercress

• 1 shallot, thinly sliced

• 1/3 cup pecan halves, toasted

• 1/4 cup pomegranate seeds

• 1/4 cup olive oil

• 1-1/2 tablespoons lemon juice

• 1 teaspoon grated lemon zest

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

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Directions

• In a large bowl, combine the endive, watercress and shallot. Sprinkle with pecans and pomegranate seeds.

• In a small bowl, whisk the oil, lemon juice, lemon zest, salt and pepper. Drizzle over salad; serve immediately.

Nutrition Facts 3/4 cup: 104 calories, 10g fat (1g saturated fat), 0 cholesterol, 48mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 1g protein.

Apple and Walnut Salad

Ingredients

• 5 cups torn romaine

• 5 cups torn red leaf lettuce

• 1 large red apple, chopped

• 1 large green apple, chopped

• 1 cup (4 ounces) crumbled Gorgonzola cheese

• 1/2 cup chopped walnuts, toasted

• 1/3 cup thinly sliced red onion

• 1/3 cup dried cranberries

• cider vinaigrette:

• 3/4 cup apple cider or juice

• 3 tablespoons cider vinegar

• 2 teaspoons honey

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1/4 cup walnut oil or canola oil

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Directions

1. In a salad bowl, combine the first eight ingredients.

2. In a small bowl, whisk the cider, vinegar, honey, salt and pepper; gradually whisk in oil. Drizzle over salad; toss to coat. Serve immediately.

Nutrition Facts 1 cup: 155 calories, 10g fat (3g saturated fat), 8mg cholesterol, 187mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 4g protein.

Bourbon Barbecue Chicken Tacos

Ingredients

• 1 cup ketchup

• 1 small red onion, finely chopped

• 1/4 cup packed brown sugar

• 2 tablespoons Worcestershire sauce

• 2 tablespoons maple syrup

• 2 tablespoons cider vinegar

• 1 tablespoon chopped fresh parsley

• 2 garlic cloves, minced

• 1/4 teaspoon pepper

• 3 tablespoons bourbon, divided

• 1-1/2 pounds boneless skinless chicken breasts

• SALSA:

• 2 cups fresh or thawed frozen corn

• 1 cup chopped sweet red pepper

• 1/2 cup finely chopped red onion

• 2 medium limes, zested and juiced

• 1/8 teaspoon hot pepper sauce

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 8 flour tortillas (8 inches)

• Minced cilantro, optional

Buy IngredientsPowered by Chicory Directions

• In a 3-qt. slow cooker, combine the first 9 ingredients and 2 tablespoons bourbon. Add chicken; turn to coat. Cook, covered, on low until a thermometer reads 165°, 3-4 hours. Remove chicken; shred with 2 forks. Return to slow cooker; stir in remaining bourbon. Heat through.

• Meanwhile, for salsa, combine corn, red pepper, onion, lime juice, lime zest, hot sauce, salt and pepper in a bowl. Serve chicken in tortillas with salsa. If desired, top with cilantro.

Health tip: Cut carbs about 50% by skipping the tortillas and serving as lettuce wraps. Test Kitchen tipsThe zesty salsa is a great complement to the sweet chicken. Adding an extra tablespoon of bourbon after the chicken cooks really balances the flavor of the sauce. Nutrition Facts 1 taco: 387 calories, 6g fat (2g saturated fat), 47mg cholesterol, 855mg sodium, 58g carbohydrate (22g sugars, 4g fiber), 23g protein.

Sweet ‘n’ Tangy Chicken Wings

Ingredients

• 12 chicken wings (about 3 pounds)

• 1/2 teaspoon salt, divided

• Dash pepper

• 1-1/2 cups ketchup

• 1/4 cup packed brown sugar

• 1/4 cup red wine vinegar

• 2 tablespoons Worcestershire sauce

• 1 tablespoon Dijon mustard

• 1 teaspoon minced garlic

• 1 teaspoon liquid smoke, optional

• Optional: Sliced jalapeno peppers, finely chopped red onion and sesame seeds

Directions

• Using a sharp knife, cut through the 2 wing joints; discard wingtips. Sprinkle chicken with a dash of salt and pepper. Broil 4-6 in. from the heat until golden brown, 6-8 minutes on each side. Transfer to a greased 5-qt. slow cooker.

• Combine the ketchup, brown sugar, vinegar, Worcestershire sauce, mustard, garlic, liquid smoke if desired, and remaining salt; pour over wings. Toss to coat.

• Cover and cook on low until chicken is tender, 2-3 hours. If desired, top with jalapenos, onion and sesame seeds to serve. Freeze option: Freeze cooled fully cooked wings in freezer containers. To use, partially thaw in refrigerator overnight. Reheat wings in a foil-lined 15x10x1-in. baking pan in a preheated 325° oven until heated through, covering if necessary to prevent browning. Serve as directed.

Nutrition Facts 1 piece: 74 calories, 3g fat (1g saturated fat), 14mg cholesterol, 282mg sodium, 7g carbohydrate (6g sugars, 0 fiber), 5g protein.

Barbecue Chicken Cobb Salad

Ingredients

• 1 bottle (18 ounces) barbecue sauce

• 2 tablespoons brown sugar

• 1/2 teaspoon garlic powder

• 1/4 teaspoon paprika

• 1-1/2 pounds boneless skinless chicken breasts

• 12 cups chopped romaine

• 2 avocados, peeled and chopped

• 3 plum tomatoes, chopped

• 2 small carrots, thinly sliced

• 1 medium sweet red or green pepper, chopped

• 3 hard-boiled large eggs, chopped

• 6 bacon strips, cooked and crumbled

• 1-1/2 cups shredded cheddar cheese

• Salad dressing of your choice

Buy IngredientsPowered by Chicory Directions

• In a greased 3-qt. slow cooker, mix barbecue sauce, brown sugar, garlic powder and paprika. Add chicken; turn to coat. Cook, covered, on low 3-4 hours or until chicken is tender (a thermometer should read at least 165°).

• Remove chicken from slow cooker; cut into bite-sized pieces. In a bowl, toss chicken with 1 cup barbecue sauce mixture. Place romaine on a large serving platter; arrange chicken, avocado, vegetables, eggs, bacon and cheese over romaine. Drizzle with dressing.

Nutrition Facts 1 serving: 571 calories, 26g fat (9g saturated fat), 192mg cholesterol, 1314mg sodium, 47g carbohydrate (32g sugars, 7g fiber), 39g protein.

Pineapple Smoothies

Ingredients

• 1-1/2 cups unsweetened pineapple juice

• 1 cup buttermilk

• 2 cups ice cubes

• 2 cans (8 ounces each) unsweetened crushed pineapple

• 1/4 cup sugar

Directions

1. Combine all ingredients in a blender or food processor; cover and process until smooth. Pour into glasses; serve immediately.

Nutrition Facts 1 cup: 133 calories, 0 fat (0 saturated fat), 1mg cholesterol, 50mg sodium, 31g carbohydrate (28g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 starch.

Ingredients

• 1-1/2 cups unsweetened pineapple juice

• 1 cup buttermilk

• 2 cups ice cubes

• 2 cans (8 ounces each) unsweetened crushed pineapple

• 1/4 cup sugar

Directions

1. Combine all ingredients in a blender or food processor; cover and process until smooth. Pour into glasses; serve immediately.

Nutrition Facts 1 cup: 133 calories, 0 fat (0 saturated fat), 1mg cholesterol, 50mg sodium, 31g carbohydrate (28g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 starch.

Peanut Butter Chocolate Pie

Ingredients

• 1 package (6 ounces) peanut butter cups

• 1 cup cold 2% milk

• 1 package (3.9 ounces) instant chocolate pudding mix

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

• 1 chocolate crumb crust (9 inches)

Buy IngredientsPowered by Chicory Directions

• Cut four peanut butter cups in half; coarsely chop remaining cups and set aside. In a large bowl, whisk milk and pudding mix for 2 minutes (mixture will be thick). Fold in whipped topping.

• Fold in chopped peanut butter cups. Spoon into crust. Arrange halved peanut butter cups on top. Refrigerate for at least 15 minutes before serving.

Nutrition Facts 1 piece: 364 calories, 17g fat (9g saturated fat), 5mg cholesterol, 388mg sodium, 46g carbohydrate (31g sugars, 2g fiber), 5g protein.