Dinner for the Original Copy Officer Captains and OCS of 270,036 for 5/4/212

We have a Vegetarian Seafood dream with wonderful appetizers to start your meal with a bang! Enjoy this new shift in food to help you stay healthy and happy; great food for your brain the oils and fats will help your brain be alert and active. Take tonight to celebrate one thing that you did today it can be simple like waking up on time. Take time to appreciate yourself with an accomplishment. You are doing a heck of a job on your recovery; I am so Proud of you! Keep going, were going to kick cancer out of our body with this new healthy kick!

Pan-Roasted Salmon with Cherry Tomatoes

It sounds basic, but the tomato sauce is so awesome. If you have it, use white wine instead of chicken broth. I like to serve my salmon with asparagus—roast it alongside the fish. —Swati Sharan, Horseheads, New York

Ingredients

• 2 cups cherry tomatoes, halved

• 1 tablespoon olive oil

• 1/4 teaspoon kosher salt

• 1/4 teaspoon pepper

• SALMON:

• 4 salmon fillets (6 ounces each)

• 1/2 teaspoon kosher salt

• 1/4 teaspoon pepper

• 1 tablespoon olive oil

• 2 garlic cloves, minced

• 3/4 cup reduced-sodium chicken broth

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Directions

• Preheat oven to 425°. Place tomatoes in a foil-lined 15x10x1-in. baking pan. Drizzle with oil; sprinkle with salt and pepper. Toss to coat. Roast until tomatoes are softened, 10-15 minutes, stirring occasionally.

• Meanwhile, sprinkle fillets with salt and pepper. In a large cast-iron or other ovenproof skillet, heat oil over medium-high heat. Add fillets; cook 3 minutes on each side. Remove from pan.

• Add garlic to pan; cook and stir 1 minute. Add broth, stirring to loosen browned bits from pan. Bring to a boil; cook until liquid is reduced by half, 1-2 minutes. Stir in roasted tomatoes; return salmon to pan. Bake until fish just begins to flake easily with a fork, 5-7 minutes.

Nutrition Facts 1 fillet with 2 tablespoons tomato mixture: 343 calories, 23g fat (4g saturated fat), 85mg cholesterol, 556mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 30g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 vegetable.

TASTE OF HOME

Cilantro Lime Shrimp

A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California

Ingredients

• 1/3 cup chopped fresh cilantro

• 1-1/2 teaspoons grated lime zest

• 1/3 cup lime juice

• 1 jalapeno pepper, seeded and minced

• 2 tablespoons olive oil

• 3 garlic cloves, minced

• 1/4 teaspoon salt

• 1/4 teaspoon ground cumin

• 1/4 teaspoon onion flakes

• 1 pound uncooked shrimp (16-20 per pound), peeled and deveined

• Lime slices

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Directions

• Mix first 9 ingredients; toss with shrimp. Let stand 15 minutes.

• Thread shrimp and lime slices onto 4 metal or soaked wooden skewers. Grill, covered, over medium heat until shrimp turn pink, 2-4 minutes per side.

Nutrition Facts 1 kabob: 167 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.

TASTE OF HOME

Mahi Mahi & Veggie Skillet

Cooking mahi mahi with a mix of vegetables may seem complex, but I developed this skillet recipe to bring out the wow factor without the hassle and fuss. —Solomon Wang, Arlington, Texas

Ingredients

• 3 tablespoons olive oil, divided

• 4 mahi mahi or salmon fillets (6 ounces each)

• 3 medium sweet red peppers, cut into thick strips

• 1/2 pound sliced baby portobello mushrooms

• 1 large sweet onion, cut into thick rings and separated

• 1/3 cup lemon juice

• 3/4 teaspoon salt, divided

• 1/2 teaspoon pepper

• 1/4 cup minced fresh chives

• 1/3 cup pine nuts, optional

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Directions

• In a large skillet, heat 2 tablespoons oil over medium-high heat. Add fillets; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side. Remove from pan.

• Add remaining oil, peppers, mushrooms, onion, lemon juice and 1/4 teaspoon salt. Cook, covered, over medium heat until vegetables are tender, stirring occasionally, 6-8 minutes.

• Place fish over vegetables; sprinkle with pepper and remaining salt. Cook, covered, until heated through, about 2 minutes longer. Sprinkle with chives and, if desired, pine nuts before serving.

Nutrition Facts 1 serving: 307 calories, 12g fat (2g saturated fat), 124mg cholesterol, 606mg sodium, 15g carbohydrate (9g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 3 vegetable, 2 fat.

Lemony Shrimp & Tomatoes

I created this recipe for my family because they love grilled shrimp. I love it because it's quick, delicious and good for us. —Lisa Speer, Palm Beach, Florida

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

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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.

TASTE OF HOME

Sauteed Squash with Tomatoes & Onions

My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin

Ingredients

• 2 tablespoons olive oil

• 1 medium onion, finely chopped

• 4 medium zucchini, chopped

• 2 large tomatoes, finely chopped

• 1 teaspoon salt

• 1/4 teaspoon pepper

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Directions

• In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender, 2-4 minutes. Add zucchini; cook and stir 3 minutes.

• Stir in tomatoes, salt and pepper; cook and stir until squash is tender, 4-6 minutes longer. Serve with a slotted spoon.

Nutrition Facts 3/4 cup: 60 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 vegetable, 1/2 fat.

Avocado Crab Boats

These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon

Ingredients

• 5 medium ripe avocados, peeled and halved

• 1/2 cup Vanilla Greek Yogurt with Honey

• 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 provolone

• 1/2 teaspoon Garlic

• Lemon wedges

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Directions

1. 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.

2. 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.

Healthy Keto Chocolate Raspberry Mug Cake

A healthy single serve keto and vegan chocolate mug cake recipe with raspberries! Moist and gooey in the center, this quick and easy recipe takes one minute and comes with an oven option too! Paleo, Gluten Free and Sugar Free.

• 1 tbsp coconut flour

• 1 tbsp granulated sweetener of choice

• 2 tbsp cocoa powder

• 1/4 tsp baking powder

• 1 tbsp sunflower seed butter can use any nut or seed butter

• 3 tbsp pumpkin puree can sub for applesauce or banana

• 1/4 cup fresh or frozen raspberries

• 1-2 tbsp unsweetened coconut milk * See notes

Instructions

• In a microwave-safe bowl or cereal bowl (microwave safe), combine your dry ingredients and mix well.

• Add the rest of your ingredients, except for the raspberries and milk, and mix until a thick batter remains.

• Stir through your raspberries then add a tablespoon of unsweetened milk. If the batter is too thick, add extra milk. Microwave for 1-2 minutes, or until just cooked and gooey in the center.

Oven instructions

• Preheat oven to 180C/350F.

• Grease an oven-safe ramekin with cooking spray. Follow the microwave instructions and bake the mug cake for 10-12 minutes, or until desired texture is achieved.

Notes * The chocolate raspberry mug cake has no eggs in it, so undercooking the mug cake is no issue. Over-baking it won't yield a cake-like texture regardless. Healthy Keto Chocolate Raspberry Mug cake can easily be doubled or quadrupled, just increase the size of the ramekin and/or use a baking dish.

Nutrition

Serving: 1mug cake | Calories: 152kcal | Carbohydrates: 13g | Protein: 7g | Fat: 8g | Fiber: 8g | Vitamin A: 100IU | Vitamin C: 8.3mg | Calcium: 30mg | Iron: 0.5mg | NET CARBS: 5g