Dinner 4/7/21 For the Original Copy Officer Captain Family and the 270,036 OCS.
- Katherine Victoria Vananderland
- Apr 7, 2021
- 7 min read
Here is a simple dinner with some choices and heart healthy to it one might not be but over all this is a good meal planed. Make today the beginning of a new life. Listen to Jim Rohm and then be encouraged to change.
The Book That Changed his life: http://www.ronhenley.com/thebook.html
Ingredients
2 cups all-purpose flour
1/3 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
1/2 cup 2% milk
1/2 cup butter, melted
2 cups fresh or frozen blueberries, thawed
TOPPING:
1/2 cup sugar
1/3 cup all-purpose flour
1/2 teaspoon ground cinnamon
1/4 cup cold butter, cubed
LEMON SAUCE:
1/3 cup sugar
1 tablespoon cornstarch
1 teaspoon grated lemon zest
1 cup water
1 tablespoon butter
1 tablespoon lemon juice
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Directions
In a large bowl, combine the flour, sugar, baking powder and salt. In a small bowl, whisk the egg, milk and butter; add to dry ingredients just until moistened. Spread into a greased 8-in. square baking dish. Top with blueberries.
For topping, in a small bowl, combine the sugar, flour and cinnamon; cut in butter until crumbly. Sprinkle over blueberries.
Bake at 350° for 45-55 minutes or until golden brown and a toothpick inserted in the center comes out clean.
In a small saucepan, combine the sugar, cornstarch and lemon zest; gradually stir in water until smooth. Bring to a boil over low heat, stirring constantly. Cook and stir 1 minute longer or until thickened. Remove from the heat; stir in butter and lemon juice. Serve warm with buckle.
Editor's Note
If using frozen blueberries, use without thawing to avoid discoloring the batter.
Nutrition Facts 1 piece: 402 calories, 18g fat (11g saturated fat), 68mg cholesterol, 285mg sodium, 57g carbohydrate (30g sugars, 2g fiber), 5g protein.
Ingredients
6 ounces uncooked fettuccine
2 teaspoons all-purpose flour
1/3 cup dry white wine or broth
1/4 cup reduced-sodium chicken broth
3 teaspoons olive oil, divided
1 pound boneless skinless chicken breasts, cut into thin strips
1/2 cup fresh broccoli florets
1/2 cup sliced fresh mushrooms
1/2 cup cherry tomatoes, halved
2 garlic cloves, minced
1 can (14 ounces) water-packed artichoke hearts, drained and halved
1/2 teaspoon salt
1/2 teaspoon dried oregano
1 tablespoon minced fresh parsley
1 tablespoon shredded Parmesan cheese
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Directions
Cook fettuccine according to package directions; drain.
Meanwhile, in a small bowl, mix flour, wine and broth until smooth. In a large skillet coated with cooking spray, heat 2 teaspoons oil over medium heat. Add chicken; cook and stir 2-4 minutes or until no longer pink. Remove from pan.
In same skillet, heat remaining oil over medium-high heat. Add broccoli; cook and stir 2 minutes. Add mushrooms, tomatoes and garlic; cook and stir 2 minutes longer. Stir in artichoke hearts, salt, oregano and flour mixture. Bring to a boil; cook and stir until thickened, 1-2 minutes.
Add fettuccine, chicken and parsley; heat through, tossing to combine. Sprinkle with cheese.
Nutrition Facts 2 cups: 378 calories, 8g fat (2g saturated fat), 64mg cholesterol, 668mg sodium, 41g carbohydrate (2g sugars, 2g fiber), 33g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat.
Ingredients
1 package (9 ounces) refrigerated linguine
1/4 cup olive oil
4 large portobello mushroom caps (about 3/4 pound), halved and thinly sliced
3 garlic cloves, minced
3 plum tomatoes, chopped
1/3 cup pitted Greek olives, halved
1 teaspoon Greek seasoning
3/4 cup crumbled tomato and basil feta cheese
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Directions
Cook linguine according to package directions. Meanwhile, in a large skillet, heat oil over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Stir in tomatoes, olives and Greek seasoning; cook and stir 2 minutes.
Drain linguine; add to pan and toss to coat. Serve with cheese.
Nutrition Facts 1 cup: 422 calories, 21g fat (4g saturated fat), 11mg cholesterol, 763mg sodium, 43g carbohydrate (4g sugars, 5g fiber), 14g protein.
Ingredients
4 teaspoons sesame or canola oil, divided
4 large eggs, lightly beaten
1/2 pound sliced fresh mushrooms
1 package (12 ounces) broccoli coleslaw mix
2 garlic cloves, minced
2 teaspoons minced fresh gingerroot
2 tablespoons rice vinegar
2 tablespoons reduced-sodium soy sauce
2 teaspoons Sriracha chili sauce
1 cup fresh bean sprouts
1/2 cup hoisin sauce
10 flour tortillas (6 inches), warmed
6 green onions, sliced
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Directions
In a large nonstick skillet, heat 1 teaspoon oil over medium heat. Pour in eggs; cook and stir until eggs are thickened and no liquid egg remains. Remove from pan.
In same skillet, heat remaining oil over medium-high heat. Add mushrooms; cook and stir until tender. Add coleslaw mix, garlic and ginger; cook 1-2 minutes longer or until slaw is crisp-tender. In a small bowl, mix vinegar, soy sauce and chili sauce; add to pan. Stir in sprouts and eggs; heat through.
Spread about 2 teaspoons hoisin sauce over each tortilla to within 1/4 in. of edges. Layer with 1/2 cup vegetable mixture and about 1 tablespoon green onion. Roll up tightly.
Nutrition Facts 2 filled wraps: 381 calories, 15g fat (2g saturated fat), 170mg cholesterol, 1234mg sodium, 48g carbohydrate (12g sugars, 4g fiber), 16g protein.
Ingredients
2 medium sweet potatoes
4 whole wheat tortillas (8 inches)
3/4 cup canned black beans, rinsed and drained
1/2 cup shredded pepper jack cheese
3/4 cup salsa
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Directions
Scrub sweet potatoes; pierce several times with a fork. Place on a microwave-safe plate. Microwave, uncovered, on high, turning once, until very tender, 7-9 minutes.
When cool enough to handle, cut each potato lengthwise in half. Scoop out pulp. Spread onto half of each tortilla; top with beans and cheese. Fold other half of tortilla over filling.
Heat a cast-iron skillet or griddle over medium heat. Cook quesadillas until golden brown and cheese is melted, 2-3 minutes on each side. Serve with salsa.
Nutrition Facts 1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
Ingredients
2 teaspoons paprika
1 teaspoon salt
3 pounds bone-in chicken breast halves, skin removed
1/2 pound baby portobello mushrooms, quartered
1 medium sweet red pepper, chopped
1 medium onion, chopped
1 can (14 ounces) water-packed artichoke hearts, rinsed and drained
1-1/2 cups chardonnay
1 can (6 ounces) tomato paste
3 garlic cloves, minced
2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
1/4 cup minced fresh parsley
Hot cooked pasta
Grated Romano cheese
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Directions
Combine the paprika, salt, pepper and cayenne; sprinkle over chicken. Place the chicken, mushrooms, red pepper, onion and artichokes in a 5-qt. slow cooker. In a small bowl, combine the chardonnay, tomato paste, garlic and thyme; pour over vegetables.
Cook, covered, on low until chicken is tender, 5-6 hours. Serve with pasta; sprinkle with parsley and cheese.
Nutrition Facts 1 serving: 282 calories, 5g fat (2g saturated fat), 103mg cholesterol, 550mg sodium, 16g carbohydrate (6g sugars, 5g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 1 starch.
Ingredients
1-1/2 pounds fresh green beans, trimmed and halved
1 tablespoon olive oil
1 teaspoon Italian seasoning
1/2 teaspoon salt
2 cups grape tomatoes, halved
1/2 cup grated Parmesan cheese
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Directions
Preheat oven to 425°. Place green beans in a 15x10x1-in. baking pan coated with cooking spray. Mix oil, Italian seasoning and salt; drizzle over beans. Toss to coat. Roast 10 minutes, stirring once.
Add tomatoes to pan. Roast until beans are crisp-tender and tomatoes are softened, 4-6 minutes longer. Sprinkle with cheese.
Nutrition Facts 3/4 cup: 70 calories, 3g fat (1g saturated fat), 4mg cholesterol, 231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
Ingredients
1 medium pie pumpkin (about 3 pounds), peeled and cut into 3/4-inch cubes
1 pound fresh Brussels sprouts, trimmed and halved lengthwise
4 garlic cloves, thinly sliced
1/3 cup olive oil
2 tablespoons balsamic vinegar
1 teaspoon sea salt
1/2 teaspoon coarsely ground pepper
2 tablespoons minced fresh parsley
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Directions
Preheat oven to 400°. In a large bowl, combine pumpkin, Brussels sprouts and garlic. In a small bowl, whisk oil, vinegar, salt and pepper; drizzle over vegetables and toss to coat.
Transfer to a greased 15x10x1-in. baking pan. Roast 35-40 minutes or until tender, stirring once. Sprinkle with parsley.
Nutrition Facts 3/4 cup: 152 calories, 9g fat (1g saturated fat), 0 cholesterol, 255mg sodium, 17g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.
Ingredients
3 cups shredded zucchini
2 large eggs
2 garlic cloves, minced
3/4 teaspoon salt
1/2 teaspoon garlic
1/4 teaspoon dried oregano
1/2 cup all-purpose flour
1/2 cup finely chopped sweet onion
1 tablespoon butter
Marinara sauce, warmed, optional
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Directions
Place zucchini in a colander to drain; squeeze well to remove excess liquid. Pat dry.
In a large bowl, whisk eggs, garlic, salt, pepper and oregano until blended. Stir in flour just until moistened. Fold in zucchini and onion.
Lightly grease a griddle with butter; heat over medium heat. Drop zucchini mixture by 1/4 cupfuls onto griddle; flatten to 1/2-in. thickness (3-in. diameter). Cook until golden brown, 4-5 minutes on each side. If desired, serve with marinara sauce.
Nutrition Facts 2 pancakes: 145 calories, 6g fat (3g saturated fat), 101mg cholesterol, 510mg sodium, 18g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1 starch, 1 fat.
Ingredients
3/4 cup butter, melted
1 tablespoon plus 3/4 cup sugar, divided
2 cups finely crushed pretzels
2 cups boiling water
2 packages (3 ounces each) orange gelatin
2 cans (8 ounces each) crushed pineapple, drained
1 can (11 ounces) mandarin oranges, drained
1 package (8 ounces) cream cheese, softened
2 cups whipped topping
Optional: Additional whipped topping and mandarin oranges
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Directions
Preheat oven to 350°. Mix melted butter and 1 tablespoon sugar; stir in pretzels. Press onto bottom of an ungreased 13x9-in. baking dish. Bake 10 minutes. Cool completely on a wire rack.
In a large bowl, add boiling water to gelatin; stir 2 minutes to completely dissolve. Stir in fruit. Refrigerate until partially set, about 30 minutes.
Meanwhile, in a bowl, beat cream cheese and remaining sugar until smooth. Fold in whipped topping. Spread over crust.
Gently spoon gelatin mixture over top. Refrigerate, covered, until firm, 2-4 hours. To serve, cut into squares. If desired, top with additional whipped topping and oranges.
Editor's Note: For single-servings, prepare layers as directed. In each of twelve 9-oz. cups or 1/2-pint canning jars, layer about 2 Tbsp. pretzel mixture, 2 Tbsp. cream cheese mixture and 1/3 cup gelatin mixture. Refrigerate and top as directed.
Nutrition Facts 1 serving: 400 calories, 21g fat (13g saturated fat), 50mg cholesterol, 402mg sodium, 51g carbohydrate (38g sugars, 1g fiber), 4g protein.
Ingredients
8 cups fresh melon cubes
1 to 2 tablespoons corn syrup
1 pint fresh strawberries, halved
2 cups fresh pineapple chunks
2 oranges, sectioned
Fresh mint leaves, optional
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Directions
In a large bowl, combine melon cubes and corn syrup. Cover and refrigerate overnight. Just before serving, stir in remaining fruit. Garnish with fresh mint leaves if desired.
Nutrition Facts 3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
Ingredients
1 pound fresh or frozen cranberries
1 can (20 ounces) crushed pineapple, drained
1 cup sugar
2 cups miniature marshmallows
1 cup heavy whipping cream, whipped
1/2 cup chopped pecans
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Directions
In a food processor, cover and process cranberries until coarsely chopped. Transfer to a large bowl; stir in pineapple and sugar. Cover and refrigerate overnight.
Just before serving, fold in the marshmallows, whipped cream and pecans. If desired, top with additional chopped pecans.
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