Dinner for the Original Copy Officer Captain Family and OCS
- Katherine Victoria Vananderland
- Mar 29, 2021
- 8 min read
Updated: Mar 29, 2021
Everything changes; life, names, birthdates, anniversaries, what doesn't change is the person you are and people can take it or leave it at the door I feel. Life is lived as we call it in the air and when we are not in the hear and now its because our trauma is so strong it pulls us six feet under. We are called to be light workers to save the world one person at a time. May God's light be with you, may his strength remind you to pray, and his hand guide you through this evening to give you a restful sleep that you need and deserve.
Roasted Veggie Quesadillas
Ingredients
2 medium red potatoes, quartered and sliced
1 medium zucchini, quartered and sliced
1 medium sweet red pepper, sliced
1 small onion, chopped
2 tablespoons olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/4 teaspoon pepper
1 cup shredded part-skim mozzarella cheese
1 cup shredded reduced-fat cheddar cheese
8 whole wheat tortillas (8 inches)
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Directions
In a large bowl, combine the first 9 ingredients. Transfer to a 15x10x1-in. baking pan. Bake at 425°until potatoes are tender, 24-28 minutes.
In a small bowl, combine cheeses. Spread 1/3 cup vegetable mixture over half of each tortilla. Sprinkle with 1/4 cup cheese; fold tortillas to close. Cook in a greased cast-iron skillet or griddle over low heat until cheese is melted, 1-2 minutes on each side.
Nutrition Facts 1 quesadilla: 279 calories, 12g fat (4g saturated fat), 18mg cholesterol, 479mg sodium, 30g carbohydrate (4g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 fat.
Ingredients
2 salmon fillets (5 ounces each)
1 tablespoon butter, melted
1 tablespoon minced fresh basil
1 tablespoon lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
Lemon wedges, optional
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Directions
Prepare campfire or grill for medium heat. Place each fillet, skin side down, on a piece of heavy-duty foil (about 12 in. square). Mix melted butter, basil, lemon juice, salt and pepper; spoon over salmon. Fold foil around fish, sealing tightly.
Cook on campfire or in covered grill until fish just begins to flake easily with a fork, 10-15 minutes. Open foil carefully to allow steam to escape. If desired, serve with lemon wedges.
Nutrition Facts 1 fillet: 274 calories, 19g fat (6g saturated fat), 86mg cholesterol, 264mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat.
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
6 tilapia fillets (6 ounces each)
1 cup canned Italian diced tomatoes
1/2 cup water-packed artichoke hearts, chopped
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese
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Directions
Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.
Italian Tilapia: Follow method as directed but top fillets with 1 cup diced tomatoes with roasted garlic, 1/2 cup each julienned roasted sweet red pepper, sliced fresh mushrooms and diced fresh mozzarella cheese, and 1/2 tsp. dried basil. 1 fillet: 189 calories, 4 g fat (2 g saturated fat), 90 mg cholesterol, 351 mg sodium, 4 g carbohydrate, trace fiber, 34 g protein. Diabetic exchanges: 5 lean meat, 1/2 fat. Southwest Tilapia: Follow method as directed but top fillets with 1 cup diced tomatoes with mild green chiles, 1/2 each cup cubed avocado, frozen corn (thawed) and cubed cheddar cheese, and 1/2 tsp. dried cilantro. 1 fillet: 224 calories, 7 g fat (3 g saturated fat), 93 mg cholesterol, 281 mg sodium, 7 g carbohydrate, 2 g fiber, 35 g protein. Diabetic exchanges: 5 lean meat, 1 fat.
Nutrition Facts 1 fillet: 197 calories, 4g fat (2g saturated fat), 88mg cholesterol, 446mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1/2 fat.
Ingredients
1 package (16 ounces) orzo pasta
3/4 pound peeled and deveined cooked shrimp (31-40 per pound)
1 can (14 ounces) water-packed quartered artichoke hearts, rinsed and drained
1 cup finely chopped green pepper
1 cup finely chopped sweet red pepper
3/4 cup finely chopped red onion
1/2 cup pitted Greek olives
1/2 cup minced fresh parsley
1/3 cup chopped fresh dill
3/4 cup Greek vinaigrette
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Directions
Cook orzo according to package directions. Drain; rinse with cold water and drain well.
In a large bowl, combine orzo, shrimp, vegetables, olives and herbs. Add vinaigrette; toss to coat. Refrigerate, covered, until serving.
Nutrition Facts 1-1/2 cups: 397 calories, 12g fat (2g saturated fat), 65mg cholesterol, 574mg sodium, 52g carbohydrate (4g sugars, 3g fiber), 18g protein.
Ingredients
1 medium butternut squash (about 3 pounds)
1 pound Italian turkey sausage links, casings removed
1 medium onion, finely chopped
4 garlic cloves, minced
1/2 cup shredded Italian cheese blend
Crushed red pepper flakes, optional
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Directions
Preheat broiler. Cut squash lengthwise in half; discard seeds. Place squash in a large microwave-safe dish, cut side down; add 1/2 in. of water. Microwave, covered, on high until soft, 20-25 minutes. Cool slightly.
Meanwhile, in a large nonstick skillet, cook and crumble sausage with onion over medium-high heat until no longer pink, 5-7 minutes. Add garlic; cook and stir 1 minute.
Leaving 1/2-in.-thick shells, scoop flesh from squash and stir it into sausage mixture. Place squash shells on a baking sheet; fill with sausage mixture. Sprinkle with cheese.
Broil 4-5 in. from heat until cheese is melted, 1-2 minutes. If desired, sprinkle with pepper flakes. To serve, cut each half into 2 portions.
Health Tip: Butternut squash is an excellent source of vitamin A in the form of beta-carotene. It’s important for normal vision and a healthy immune system, and it helps the heart, lungs and kidneys function properly.
Nutrition Facts 1 serving: 325 calories, 10g fat (4g saturated fat), 52mg cholesterol, 587mg sodium, 44g carbohydrate (10g sugars, 12g fiber), 19g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
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
1-1/2 pounds boneless beef chuck, cut into 3/4-inch cubes
1 tablespoon canola 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
1/2 teaspoon pepper
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.
Ingredients
1 package (20 ounces) refrigerated cheese tortellini
1 pound boneless skinless chicken breasts, cut into 1-1/2-inch pieces
1/3 cup finely chopped onion
1 tablespoon olive oil
2 garlic cloves, minced
3/4 teaspoon salt
1/4 teaspoon pepper
1 package (10 ounces) hearts of romaine salad mix
1-1/2 cups grape tomatoes
1 can (6-1/2 ounces) sliced ripe olives, drained
3/4 cup creamy Caesar salad dressing
3/4 cup shredded Parmesan cheese
6 bacon strips, cooked and crumbled
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Directions
Cook tortellini according to package directions. Drain; rinse with cold water.
Meanwhile, in a small bowl, combine chicken, onion, oil, garlic, salt and pepper; toss to coat. Heat a large skillet over medium-high heat. Add chicken mixture; cook and stir 4-6 minutes or until chicken is no longer pink. Remove from heat.
In a large bowl, combine salad mix, tomatoes, olives, tortellini and chicken mixture. Drizzle with dressing; toss to coat. Sprinkle with cheese and bacon. Serve immediately.
Nutrition Facts 2-2/3 cups: 601 calories, 34g fat (9g saturated fat), 99mg cholesterol, 1539mg sodium, 39g carbohydrate (4g sugars, 5g fiber), 33g protein.
Ingredients
1 envelope unflavored gelatin
1 cup cold water
2 cups boiling water
2 packages (3 ounces each) lemon gelatin
1 can (12 ounces) frozen limeade concentrate, thawed
2 cups heavy whipping cream
3 tablespoons confectioners' sugar
Quartered fresh strawberries and fresh mint
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Directions
In a small saucepan, sprinkle unflavored gelatin over cold water; let stand 1 minute. Heat and stir over low heat until gelatin is completely dissolved. Remove from heat.
In a large bowl, add boiling water to lemon gelatin; stir 2 minutes to completely dissolve. Stir in unflavored gelatin mixture and limeade concentrate. Refrigerate until slightly thickened.
In a bowl, beat cream until it begins to thicken. Add confectioners' sugar; beat until soft peaks form. Beat gelatin mixture until frothy; fold in whipped cream. Transfer to an 8-cup ring mold coated with cooking spray. Refrigerate, covered, until set.
To serve, unmold onto a large plate. Serve with strawberries and mint.
Health Tip: Fold in 4 cups whipped topping instead of sweetened whipped cream to save 75 calories and 10g fat per serving.
Nutrition Facts 1 slice: 252 calories, 15g fat (9g saturated fat), 45mg cholesterol, 46mg sodium, 29g carbohydrate (28g sugars, 0 fiber), 3g protein.
Ingredients
1-1/2 cups Oreo cookie crumbs (about 15 cookies)
2 tablespoons butter, melted
4 cups cherry ice cream, softened if necessary
8 Oreo cookies, coarsely chopped
1 cup miniature semisweet chocolate chips, divided
4 cups fudge ripple ice cream, softened if necessary
Sweetened whipped cream, optional
12 fresh sweet cherries
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Directions
Preheat oven to 350°. In a small bowl, mix cookie crumbs and butter. Press onto bottom and 1 in. up sides of a greased 9-in. springform pan. Bake 8-10 minutes or until firm. Cool on a wire rack.
Spread cherry ice cream into crust; freeze, covered, until firm. Layer with chopped cookies and 1/2 cup chocolate chips. Spread fudge ripple ice cream over chocolate chips. Sprinkle with remaining chocolate chips. Freeze, covered, 8 hours or until firm.
Remove cake from freezer 10 minutes before serving; carefully loosen sides from pan with a knife. Remove rim from pan. If desired, serve with whipped cream. Top with cherries.
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