Dinner for the Original Copy Officer Captain Family and 270,036 OCS
- Katherine Victoria Vananderland
- Apr 11, 2021
- 12 min read
Keep these address on file for you
A OCS meal with other great choices more than a dinner party you have options and could turn this meal into several. Enjoy a fun meal with a variety of choices that you have. I had a great time making this meal I hope you like this menu. I followed the food pyramid a little and I think we hit all cylinder's. Filled with a dessert to wash down the meal and seal it with chocolate. Be blessed and have a great day! Mondays are difficult so you have three incredible meals and you will become kvv with these meals tomorrow. We are all ready but tomorrow we will be able to hear each other. Live for the day, enjoy the moment, and cherish the seconds.
Fruit Juice Cooler
Ingredients
1-1/2 cups peach nectar
1/2 cup orange juice
1/4 cup grapefruit juice
2 tablespoons lemon juice
1 Can of Ginger Ale
Ice cubes
Buy IngredientsPowered by Chicory
Directions
In a 1-qt. pitcher, combine juices; chill. Just before serving, stir in carbonated water. Serve in chilled glasses over ice.
Nutrition Facts 1 cup: 72 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 18g carbohydrate (17g sugars, 1g fiber), 0 protein.
Ingredients
2 cups 2% cottage cheese
1 cup crushed chocolate wafers (about 16 wafers)
1 package (8 ounces) reduced-fat cream cheese, cubed
1/2 cup sugar
Dash salt
1 tablespoon vanilla extract
2 large eggs, lightly beaten
1 large egg white
2 ounces bittersweet chocolate, melted and cooled
Fresh raspberries, optional
Buy IngredientsPowered by Chicory
Directions
Line a strainer with four layers of cheesecloth or one coffee filter; place over a bowl. Place cottage cheese in strainer; refrigerate, covered, 1 hour. Place a 9-in. springform pan on a double thickness of heavy-duty foil (about 18 in. square); wrap foil securely around pan. Coat inside of pan with cooking spray. Press crushed wafers onto bottom and 1 in. up sides.
Preheat oven to 350°. In a food processor, process drained cottage cheese until smooth. Add cream cheese, sugar and salt; process until blended. Transfer to a bowl; stir in vanilla, eggs and egg white. Remove 1 cup batter to a small bowl; stir in melted chocolate.
Pour plain batter into crust. Drop chocolate batter by spoonfuls over plain batter. Cut through batter with a knife to swirl. Place springform pan in a larger baking pan; add 1 in. of boiling water to larger pan.
Bake until center is just set and top appears dull, about 40 minutes. Turn off oven; open door slightly. Cool cheesecake in oven 30 minutes.
Remove springform pan from water bath; remove foil. Loosen sides of cheesecake with a knife; cool on a wire rack 30 minutes. Refrigerate overnight, covering when completely cooled.
Remove rim from pan. If desired, top with raspberries.
Nutrition Facts 1 piece: 187 calories, 8g fat (5g saturated fat), 46mg cholesterol, 378mg sodium, 17g carbohydrate (14g sugars, 1g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 fat.
Ingredients
1 beef top round steak (1 pound)
4 cups cut fresh asparagus (2-inch pieces)
3 tablespoons reduced-sodium soy sauce
2 tablespoons sesame oil
1 tablespoon rice vinegar
1/2 teaspoon grated gingerroot
Sesame seeds
Optional: Lettuce leaves, julienned carrot and radishes, cilantro leaves and lime wedges
Buy IngredientsPowered by Chicory
Directions
Preheat broiler. Place steak on a broiler pan. Broil 2-3 in. from heat until meat reaches desired doneness (for medium-rare, a thermometer should read 135°), 6-7 minutes per side. Let stand 5 minutes before slicing.
In a large saucepan, bring 1/2 in. water to a boil. Add asparagus; cook, uncovered, just until crisp-tender, 3-5 minutes. Drain and cool.
Mix soy sauce, sesame oil, vinegar and ginger; toss with beef and asparagus. Sprinkle with sesame seeds. If desired, serve over lettuce with carrot, radishes, cilantro and lime wedges.
Nutrition Facts 1 cup: 160 calories, 7g fat (1g saturated fat), 42mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
Ingredients
1/3 cup lemon juice
2 tablespoons olive oil
2 garlic cloves, minced
1/2 teaspoon grated lemon zest
1 pound uncooked jumbo shrimp, peeled and deveined
2/3 cup fresh arugula
2 green onions, sliced
1/4 cup plain yogurt
2 teaspoons 2% milk
1 teaspoon cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sugar
1/2 teaspoon salt, divided
12 cherry tomatoes
1/4 teaspoon pepper
Buy IngredientsPowered by Chicory
Directions
In a large bowl, whisk lemon juice, oil, garlic and lemon zest until blended. Add shrimp; toss to coat. Let stand 10 minutes.
Place arugula, green onions, yogurt, milk, vinegar, mustard, sugar and 1/4 teaspoon salt in a food processor; process until smooth.
On 4 metal or soaked wooden skewers, alternately thread shrimp and tomatoes. Sprinkle with pepper and remaining salt.
Grill, covered, over medium-high heat or broil 3-4 in. from heat 2-3 minutes on each side or until shrimp are no longer pink. Serve with sauce.
Nutrition Facts 1 kabob with 2 tablespoons sauce: 147 calories, 5g fat (1g saturated fat), 140mg cholesterol, 475mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
Ingredients+
5 medium ripe avocados, peeled and halved
1/2 cup vanilla Greek yogurt
2 tablespoons lemon juice
2 cans (6 ounces each) lump crabmeat, drained
4 tablespoons chopped fresh cilantro, divided
2 tablespoons minced chives
1 serrano pepper, seeded and minced
1 tablespoon capers, drained
1/4 teaspoon onion flakes
1 cup shredded Colby cheese
1/2 teaspoon paprika
Lemon wedges
Buy IngredientsPowered by Chicory
Directions
Preheat broiler. Place 2 avocado halves in a large bowl; mash lightly with a fork. Add mayonnaise and lemon juice; mix until well blended. Stir in crab, 3 tablespoons cilantro, chives, serrano pepper, capers and pepper. Spoon into remaining avocado halves.
Transfer to a 15x10x1-in. baking pan. Sprinkle with cheese and paprika. Broil 4-5 in. from heat until cheese is melted, 3-5 minutes. Sprinkle with remaining cilantro; serve with lemon wedges.
Editor's Note
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutrition Facts 1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.
Ingredients
2 tablespoons butter
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
3 garlic cloves, minced
2 tablespoons chopped fresh parsley
6 ounces fresh baby spinach (about 8 cups)
1 cup cherry tomatoes, halved
Lemon halves
1/8 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup sliced almonds, toasted
Shredded Parmesan cheese, optional
Buy IngredientsPowered by Chicory
Directions
In a large skillet, heat butter over medium heat; saute shrimp and garlic until shrimp turn pink, 3-4 minutes. Stir in parsley; remove from heat.
To serve, place spinach and tomatoes in a serving dish; top with shrimp mixture. Squeeze lemon juice over salad; sprinkle with salt and pepper. Sprinkle with almonds and, if desired, cheese.
Editor’s Note: To toast nuts, cook in a skillet over low heat until lightly browned, stirring occasionally.
Nutrition Facts 1 serving: 201 calories, 10g fat (4g saturated fat), 153mg cholesterol, 291mg sodium, 6g carbohydrate (1g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
Ingredients
4 bacon strips, chopped
12 sea scallops (about 1-1/2 pounds), side muscles removed
2 shallots, finely chopped
1/2 cup white wine or chicken broth
8 cups fresh baby spinach (about 8 ounces)
Buy IngredientsPowered by Chicory
Directions
In a large nonstick skillet, cook bacon over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels. Discard drippings, reserving 2 tablespoons. Wipe skillet clean if necessary.
Pat scallops dry with paper towels. In same skillet, heat 1 tablespoon drippings over medium-high heat. Add scallops; cook until golden brown and firm, 2-3 minutes on each side. Remove from pan; keep warm.
Heat remaining drippings in same pan over medium-high heat. Add shallots; cook and stir until tender, 2-3 minutes. Add wine; bring to a boil, stirring to loosen browned bits from pan. Add spinach; cook and stir until wilted, 1-2 minutes. Stir in bacon. Serve with scallops.
Nutrition Facts 3 scallops with 1/2 cup spinach mixture: 247 calories, 11g fat (4g saturated fat), 56mg cholesterol, 964mg sodium, 12g carbohydrate (1g sugars, 1g fiber), 26g protein.
Chicken Avocado Wraps
Ingredients
2 chicken leg quarters, skin removed ****optional w/o meat*****
1 tablespoon olive oil
1 can (14-1/2 ounces) diced tomatoes, undrained
1/3 cup chopped onion
1/2 teaspoon ground cumin
1/8 teaspoon salt
Dash garlic
1/2 medium ripe avocado
2 tablespoons lime juice
4 whole wheat tortillas (8 inches), warmed
Fresh cilantro leaves, optional
Buy IngredientsPowered by Chicory
Directions
In a large skillet, brown chicken in oil. Stir in the tomatoes, onion, cumin, salt and cayenne. Bring to a boil. Reduce heat to low; cover and cook for 25-30 minutes or until a thermometer inserted in chicken reads 180°, stirring occasionally.
Remove chicken. When cool enough to handle, remove meat from bones; discard bones. Shred meat with two forks; return to skillet. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until sauce is thickened.
Peel and cut avocado into slices; drizzle with lime juice. Spoon 1/2 cup chicken mixture over each tortilla. Top with avocado and if desired, cilantro and roll up.
Nutrition Facts 1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
Blueberry Cantaloupe Salad
Ingredients
3/4 cup orange yogurt
1-1/2 teaspoons lemon juice
3/4 teaspoon poppy seeds
1/2 teaspoon grated orange zest
2 cups diced cantaloupe
1 cup fresh blueberries
Buy IngredientsPowered by Chicory
Directions
In a small bowl, mix yogurt, lemon juice, poppy seeds and orange zest. To serve, divide cantaloupe and blueberries among 4 dishes; top with yogurt dressing.
Nutrition Facts 3/4 cup with 3 tablespoons dressing: 76 calories, 1g fat (0 saturated fat), 1mg cholesterol, 24mg sodium, 17g carbohydrate (15g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 fruit.
Ingredients
2 medium firm bananas, chopped
2 cups fresh blueberries
2 cups fresh raspberries
2 cups sliced fresh strawberries
5 tablespoons honey
1 teaspoon lemon juice
3/4 teaspoon poppy seeds
Buy IngredientsPowered by Chicory
Directions
In a large bowl, combine the bananas and berries. In a small bowl, combine the honey, lemon juice and poppy seeds. Pour over fruit and toss to coat.
Tips for Fruit Salad with Poppy Seed Dressing How do you keep fruit salad from getting soggy? Fruit will naturally oxidize and release more juice over time, which can make your fruit salad soggy. But the good news is that the lemon juice in this recipe will help slow that process down. If you’re making this fruit salad ahead of time, wait to add the bananas until right before you serve it so that they’re nice and fresh. Make sure to cover any leftover fruit salad tightly and store it in the refrigerator.Does lemon juice keep fruit salad fresh? Yes, lemon juice will typically help prevent cut fruit from turning brown quickly.What are other healthy fruit salad recipes? When it comes to enjoying healthier fruit salads, look for fruit salad recipes that don’t have a lot of added sugar or cream. Research contributed by Sarah Fischer, Taste of Home Culinary Assistant
Nutrition Facts 3/4 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 30g carbohydrate (23g sugars, 5g fiber), 1g protein.
Satisfying Tomato Soup
Ingredients
2 teaspoons canola oil
1/4 cup finely chopped onion
1/4 cup finely chopped celery
2 cans (14-1/2 ounces each) diced tomatoes, undrained
1-1/2 cups water
2 teaspoons brown sugar
1/2 teaspoon salt
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon coarsely ground pepper
Minced fresh basil, optional
Buy IngredientsPowered by Chicory
Directions
In a large saucepan, heat oil over medium-high heat. Add onion and celery; cook and stir until tender, 2-4 minutes. Add remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes to allow flavors to blend.
Puree soup using an immersion blender. Or cool soup slightly and puree in batches in a blender; return to pan and heat through. If desired, top with fresh minced basil. Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add water if necessary.
Grilled Cheese Croutons:For croutons that won't immediately soak up all the soup, use day-old bread and cook it slower than normal so you end up with a crispy, drier sandwich. Butter one side of two slices of day-old, hearty bread. Place one slice in a skillet over medium-low heat; top with your favorite cheese slices. Top with the second slice, butter side up, and cook until dark golden brown, 4-5 minutes. Flip and cook another 4-5 minutes. Remove and cut into cubes.
Nutrition Facts 1-1/4 cups: 76 calories, 2g fat (0 saturated fat), 0 cholesterol, 627mg sodium, 13g carbohydrate (9g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
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
Buy IngredientsPowered by Chicory
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
6 teaspoons olive oil, divided
1 package (12 ounces) fully cooked roasted garlic chicken sausage links or flavor of your choice, sliced
1 cup sliced fresh mushrooms
1 small onion, halved and sliced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
3 tablespoons chopped fresh basil
8 whole wheat pita pocket halves, warmed
Optional: Sliced tomato and plain Greek yogurt
Buy IngredientsPowered by Chicory
Directions
In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add sausage; cook and stir 4-6 minutes or until lightly browned. Remove from pan.
In same skillet, heat 2 teaspoons oil over medium-high heat. Add mushrooms and onion; cook and stir 4-6 minutes or until tender. Remove from pan.
Add remaining oil to pan. Add zucchini and yellow squash; cook and stir 3-5 minutes or until tender. Stir in basil, sausage and mushroom mixture; heat through. Serve in pitas. If desired, add tomato and yogurt.
Nutrition Facts 2 filled pita halves: 376 calories, 16g fat (3g saturated fat), 70mg cholesterol, 736mg sodium, 39g carbohydrate (5g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat, 1 vegetable.
Ingredients
3 cups uncooked whole wheat spiral pasta (about 8 ounces)
6 cups torn romaine
3 cups coarsely shredded rotisserie chicken
2 medium tomatoes, chopped
1/2 cup shredded Parmesan cheese
1/2 cup creamy Caesar salad dressing
1/3 cup slivered almonds, toasted
Buy IngredientsPowered by Chicory
Directions
Cook pasta according to package directions. Drain; rinse with cold water and drain again. Toss 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 2 cups: 422 calories, 22g fat (5g saturated fat), 75mg cholesterol, 416mg sodium, 26g carbohydrate (3g sugars, 5g fiber), 30g protein.
Ingredients
2 plum tomatoes, finely chopped (about 1 cup)
1 cup fresh baby spinach, coarsely chopped
1/4 cup finely chopped red onion
1 tablespoon shredded Parmesan or Romano cheese
1 tablespoon minced fresh basil
1 teaspoon olive oil
1 teaspoon balsamic vinegar
1/8 teaspoon plus 1/4 teaspoon pepper, divided
Dash garlic powder
4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon salt
2 ounces fresh mozzarella cheese, cut into 4 slices
4 whole wheat tortillas (8 inches)
Buy IngredientsPowered by Chicory
Directions
In a small bowl, mix tomatoes, spinach, onion, Parmesan cheese, basil, oil, vinegar, 1/8 teaspoon pepper and dash of garlic powder.
Lightly oil grill rack. Sprinkle chicken with salt and remaining pepper; place on grill rack. Grill, covered, over medium heat 4-6 minutes on each side or until a thermometer reads 165°.
Top each chicken breast with 1 cheese slice; cover and grill 1-2 minutes longer or until cheese is melted. Grill tortillas over medium heat 20-30 seconds or until heated through.
Place chicken on center of each tortilla; top with about 1/4 cup tomato mixture. Fold bottom of tortilla over filling; fold both sides to close.
Nutrition Facts 1 wrap: 330 calories, 10g fat (3g saturated fat), 75mg cholesterol, 569mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Ingredients
1 can (20 ounces) unsweetened pineapple chunks, drained
1 pound fresh strawberries, quartered
2 cups fresh blueberries
2 cups fresh raspberries
2 medium navel oranges, peeled and sectioned
2 medium kiwifruit, peeled, halved and sliced
DRESSING:
2 to 4 tablespoons honey
1/2 teaspoon grated lime zest
2 tablespoons lime juice
2 teaspoons poppy seeds
Buy IngredientsPowered by Chicory
Directions
Place all fruit in a large bowl. In a small bowl, whisk dressing ingredients. Drizzle over fruit; toss gently to combine.
Nutrition Facts 2/3 cup: 117 calories, 1g fat (0 saturated fat), 0 cholesterol, 3mg sodium, 29g carbohydrate (21g sugars, 5g fiber), 2g protein. Diabetic Exchanges: 2 fruit.
ADVERTISEMENT
Ingredients
1 pound Italian turkey sausage links, casings removed
2 cups sliced fresh mushrooms
1 medium green pepper, chopped
1 medium onion, chopped
3 cups uncooked whole grain spiral pasta
1 can (15 ounces) pizza sauce
1-1/2 cups water
1-1/2 teaspoons Italian seasoning
1/4 teaspoon salt
3/4 cup shredded part-skim mozzarella cheese
Buy IngredientsPowered by Chicory
Directions
In a Dutch oven, cook sausage, mushrooms, green pepper and onion over medium heat 5-6 minutes or until sausage is no longer pink and vegetables are tender, breaking up sausage into crumbles; drain.
Stir in pasta, pizza sauce, water, Italian seasoning and salt; bring to a boil. Reduce heat; simmer, covered, 10-15 minutes or until pasta is tender. Remove from heat; sprinkle with cheese. Let stand, covered, 5 minutes or until cheese is melted.
Nutrition Facts 1-1/4 cups: 358 calories, 8g fat (3g saturated fat), 36mg cholesterol, 577mg sodium, 52g carbohydrate (7g sugars, 4g fiber), 21g protein.
Ingredients
3 cups old-fashioned oats
1/2 cup packed brown sugar
2 teaspoons baking powder
1-1/2 teaspoons ground cinnamon
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
2 eggs
2 cups fat-free milk
1 medium apple, chopped
1/3 cup raisins
1/3 cup chopped walnuts
Additional fat-free milk, optional
Buy IngredientsPowered by Chicory
Directions
Preheat oven to 350°. In a large bowl, combine first six ingredients. Whisk eggs and milk; stir into dry ingredients until blended. Let stand 5 minutes. Stir in apple, raisins and walnuts.
Transfer to an 8-in. square baking dish coated with cooking spray. Bake, uncovered, 35-40 minutes or until edges are lightly browned and a thermometer reads 160°. Serve with additional milk if desired.
Nutrition Facts 1 piece (calculated without additional milk): 349 calories, 9g fat (1g saturated fat), 72mg cholesterol, 397mg sodium, 60g carbohydrate (29g sugars, 5g fiber), 12g protein.
Ingredients
1/2 medium ripe avocado, peeled and mashed
4 slices whole wheat bread, toasted
1 medium tomato, sliced
2 tablespoons finely chopped shallot
1/4 cup hummus
Buy IngredientsPowered by Chicory
Directions
Spread avocado over 2 slices of toast. Top with tomato and shallot. Spread hummus over remaining toast slices; place on top of avocado toast, facedown on top of tomato layer.
Nutrition Facts 1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
Comments