Dinner on the Fly

Green Salad with Shrimp and Wine Vinaigrette

Ingredients

• 4 large artichokes

• 1 pound fresh asparagus, trimmed

• 1 cup chopped fresh cauliflower

• 1 cup fresh broccoli florets

• 1/2 cup dry red wine

• 2 shallots, finely chopped, divided

• 1/4 cup olive oil

• 1/4 cup red wine vinegar

• 2 teaspoons Dijon mustard- NO MUSTARD

• 1/4 teaspoon salt

• 1/4 teaspoon pepper- NO SALT NO PEPPER

• 6 cups spring mix salad greens

• 1 bunch watercress

• 20 large shrimp, cooked, peeled and deveined

• 1 small fennel bulb, thinly sliced, fronds reserved

• 1/2 cup julienned sweet red pepper

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Directions

• With a sharp knife, level the bottom of each artichoke and cut 1 in. from the top. With kitchen scissors, snip off tips of outer leaves. Place in a steamer baske in a large saucepan over 1 in. of water. Bring to a boil; cover and steam until leaves near the center pull out easily, 20-25 minutes. Add the asparagus, cauliflower and broccoli ; cover and cook until crisp-tender, 3-4 minutes. Drain. With a spoon, carefully remove and discard the fuzzy centers of the artichokes. Thinly slice artichoke hearts.

• Meanwhile, in a small saucepan, combine wine and 1 shallot. Bring to a boil; cook until liquid is reduced to about 2 tablespoons. In a small bowl, whisk the oil, vinegar, wine mixture, mustard, salt, pepper and remaining shallot; set aside.

• Place salad greens and watercress on a large platter. Top with the cooked vegetables, shrimp, fennel, red pepper and artichoke slices. Drizzle with dressing and sprinkle with reserved fennel fronds.

Nutrition Facts 2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat.

Lime Coconut Smoothie Bowl

Ingredients

• 1 medium banana, peeled and frozen

• 1 cup fresh baby spinach

• 1/2 cup ice cubes

• 1/2 cup cubed fresh pineapple

• 1/2 cup chopped peeled mango or frozen mango chunks

• 1/2 cup plain Greek yogurt

• 1/4 cup sweetened shredded coconut

• 3 tablespoons honey

• 2 teaspoons grated lime zest

• 1 teaspoon lime juice

• 1/2 teaspoon vanilla extract

• 1 tablespoon spreadable cream cheese, optional

• Optional: Lime wedges, sliced banana, sliced almonds, granola, dark chocolate chips and additional shredded coconut

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Directions

• Place the first 11 ingredients in a blender; if desired, add cream cheese. Cover and process until smooth. Pour into chilled bowls. Serve immediately, with optional toppings if desired.

Nutrition Facts 1 cup: 325 calories, 10g fat (7g saturated fat), 15mg cholesterol, 80mg sodium, 60g carbohydrate (51g sugars, 4g fiber), 4g protein.

Air-Fryer Potato Chips

Ingredients

• 2 large potatoes

• Olive oil-flavored cooking spray

• 1/2 teaspoon sea salt

• Minced fresh parsley, optional

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Directions

• Preheat air fryer to 360°. Using a mandoline or vegetable peeler, cut potatoes into very thin slices. Transfer to a large bowl; add enough ice water to cover. Soak for 15 minutes; drain. Add more ice water and soak another 15 minutes.

• Drain potatoes; place on towels and pat dry. Spritz potatoes with cooking spray; sprinkle with salt. In batches, place potato slices in a single layer on tray in greased air-fryer basket. Cook until crisp and golden brown, 15-17 minutes, stirring and turning every 5-7 minutes. If desired, sprinkle with parsley.

Nutrition Facts 1 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch.

Chicken Avocado Wraps

Ingredients

• 2 chicken leg quarters, skin removed

• 1 tablespoon canola 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 cayenne pepper

• 1/2 medium ripe avocado

• 2 tablespoons lime juice

• 4 whole wheat tortillas (8 inches), warmed

• Fresh cilantro leaves, optional

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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.

Mushroom Turkey Tetrazzini

Ingredients

• 12 ounces uncooked multigrain spaghetti, broken into 2-inch pieces

• 2 teaspoons chicken bouillon granules

• 2 tablespoons butter

• 1/2 pound sliced fresh mushrooms

• 2 tablespoons all-purpose flour

• 1/4 cup sherry or additional pasta water

• 1/2 teaspoon salt

• 1/8 teaspoon ground nutmeg

• 1 cup fat-free evaporated milk

• 2/3 cup grated Parmesan cheese, divided

• 4 cups cubed cooked turkey breast

• 1/4 teaspoon paprika, optional

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Directions

• Preheat oven to 375°. Cook spaghetti according to package directions for al dente. Drain, reserving 2-1/2 cups pasta water; transfer spaghetti to a 13x9-in. baking dish coated with cooking spray. Dissolve bouillon in reserved pasta water.

• In a large nonstick skillet, heat butter over medium-high heat; saute mushrooms until tender. Stir in flour until blended. Gradually stir in sherry, reserved pasta water and seasonings. Bring to a boil; cook and stir until thickened, about 2 minutes.

• Reduce heat to low; stir in milk and 1/3 cup cheese until blended. Add turkey; heat through, stirring constantly. Pour over spaghetti; toss to combine. Sprinkle with remaining cheese and, if desired, paprika.

• Bake, covered, until bubbly, 25-30 minutes.

Nutrition Facts 1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.

Makeover Creamy Mac & Cheese

Ingredients

• 1 package (16 ounces) elbow macaroni

• 1/3 cup all-purpose flour

• 1/2 teaspoon garlic powder

• 1 Teaspoon Onion Flakes

• 1/4 teaspoon salt

• 2 cups fat-free half-and-half

• 2 tablespoons butter

• 2 cups whole milk

• 3 cups shredded reduced-fat sharp cheddar cheese

• OPTIONAL TOPPING:

• 2 tablespoons butter

• 1 medium onion, chopped

• 3 cups soft bread crumbs

• 1/2 cup shredded reduced-fat cheddar cheese

• OPTIONAL GARNISH:

• sliced cherry tomatoes and minced chives

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Directions

• Preheat oven to 350°. Cook macaroni according to package directions; drain.

• Meanwhile, in small bowl, whisk flour, seasonings and half-and-half until smooth. In a large saucepan, melt butter over medium heat. Stir in half-and-half mixture. Add milk. Bring to a gentle boil, stirring constantly; remove from heat. Add cheese; stir until melted. Stir in macaroni. Transfer to a 13x9-in. baking dish coated with cooking spray.

• For optional topping, in a large skillet, heat butter over medium-high heat. Add onion; cook and stir until tender. Add bread crumbs; cook and stir 2 minutes longer. Sprinkle over macaroni mixture; top with cheese.

• Bake, uncovered, until heated through, 25-30 minutes . Garnish as desired.

Nutrition Facts 1 cup (calculated without optional topping): 343 calories, 11g fat (6g saturated fat), 31mg cholesterol, 354mg sodium, 45g carbohydrate (8g sugars, 2g fiber), 18g protein.

Yogurt Breakfast Drink

Ingredients

• 2 cups vanilla yogurt

• 2 cups peach yogurt

• 1/2 cup thawed orange juice concentrate

• 1/2 cup fat-free milk

• 2 cups ice cubes

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Directions

• In a blender, combine the first four ingredients; cover and process until smooth. Add ice cubes; cover and process until smooth. Pour into glasses; serve immediately.

Nutrition Facts 1 cup: 166 calories, 2g fat (1g saturated fat), 10mg cholesterol, 100mg sodium, 30g carbohydrate (0 sugars, 0 fiber), 8g protein. Diabetic Exchanges: 1 fruit, 1 fat-free milk.