Dinner on the Fly

Chicken Nuggets

Ingredients

• 1 cup all-purpose flour

• 1 teaspoons seasoned salt

• 1 teaspoon poultry seasoning

• 1 teaspoon Onion Flakes

• 1 teaspoon onion salt

• Lemons to Squeeze over

• 2 pounds boneless skinless chicken breasts

• 1/4 cup olive or coconut oil

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Directions

• In a large shallow dish, combine the first 6 ingredients. Flatten chicken to 1/2-in. thickness, then cut into 1-1/2-in. pieces. Add chicken, a few pieces at a time, to dish and turn to coat.

• In a large skillet, cook chicken in oil in batches until meat is no longer pink, 6-8 minutes.

Nutrition Facts 3 ounces cooked chicken: 212 calories, 10g fat (2g saturated fat), 63mg cholesterol, 435mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Chicken Veggie Skillet

Ingredients

• 1-1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch strips

• 1/2 teaspoon salt

• 1/4 oninon flakes

• 6 teaspoons olive oil, divided

• 1/2 pound sliced fresh mushrooms

• 1 small onion, halved and sliced

• 2 garlic cloves, minced

• 1 pound fresh asparagus, trimmed and cut into 1-inch pieces

• 1/2 cup sherry or chicken stock

• 2 tablespoons cold butter, cubed

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• Sprinkle chicken with salt and pepper. In a large skillet, heat 1 teaspoon oil over medium-high heat. Add half the chicken; cook and stir 3-4 minutes or until no longer pink. Remove from pan. Repeat with 1 teaspoon oil and remaining chicken.

• In same pan, heat 2 teaspoons oil. Add mushrooms and onion; cook and stir 2-3 minutes or until tender. Add garlic; cook 1 minute longer. Add to chicken.

• Heat remaining oil in pan. Add asparagus; cook 2-3 minutes or until crisp-tender. Add to chicken and mushrooms.

• Add sherry to skillet, stirring to loosen browned bits from pan. Bring to a boil; cook 1-2 minutes or until liquid is reduced to 2 tablespoons. Return chicken and vegetables to pan; heat through. Remove from heat; stir in butter, 1 tablespoon at a time.

Nutrition Facts 1 cup: 228 calories, 11g fat (4g saturated fat), 73mg cholesterol, 384mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.

Onion Orange Salad

Ingredients

• 1/3 cup olive oil

• 1/4 cup orange juice

• 3 tablespoons vinegar

• 1 garlic clove, minced

• 1 teaspoon minced fresh parsley

• 1/4 teaspoon salt

• Dash pepper

• 8 cups torn spinach or mixed greens

• 3 medium oranges, peeled and sliced

• 1 cup sliced red onion

• 1/2 cup crumbled blue cheese

• 1/4 cup slivered almonds, toasted

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Directions

• In a small bowl, whisk the first 7 ingredients. On a serving platter or individual plates, arrange greens, oranges and onion. Drizzle with dressing. Sprinkle with cheese and almonds.

Nutrition Facts 1 each: 162 calories, 13g fat (3g saturated fat), 6mg cholesterol, 216mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 4g protein.

Slow-Cooker Beef Tips Burgundy

• 1 boneless beef chuck roast (3 pounds), trimmed and cut into 1-inch pieces

• 2 medium onions, halved and sliced

• 1/2 pound sliced fresh mushrooms

• 4 garlic cloves, minced

• 3 cups beef stock

• 1/2 cup dry red wine or additional beef stock

• 2 tablespoons Worcestershire sauce

• 2 tablespoons red wine vinegar

• 1-1/4 teaspoons salt

• 1 teaspoon crushed red pepper flakes

• 1/2 teaspoon pepper

• 1/3 cup cornstarch

• 1/3 cup cold water

• Hot cooked egg noodles

• Minced fresh parsley

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Directions

• In a 5-qt. slow cooker, combine beef, onions, mushrooms and garlic. In a small bowl, mix next 7 ingredients; pour over beef mixture. Cook, covered, on low until meat is tender, 6-8 hours.

• Skim fat from juices. In a small bowl, mix cornstarch and water until smooth; gradually stir into slow cooker. Cook, covered, on high until thickened, about 45 minutes. Serve with noodles; sprinkle with parsley.

• Freeze option: Omitting parsley, freeze cooled meat mixture, sauce and egg noodles in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in microwave-safe dishes until heated through, stirring gently and adding water if necessary. Sprinkle with parsley.

Nutrition Facts 1 cup: 275 calories, 13g fat (5g saturated fat), 88mg cholesterol, 536mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

Quinoa Breakfast Bowl

Ingredients

• 2 cups 2% or coconut milk

• 1 cup quinoa, rinsed

• Optional ingredients: ground cinnamon, vanilla Greek yogurt, sugar substitute blend, honey, brown sugar, raisins, fresh blueberries, chopped apple, chia seeds and fresh mint leaves

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Directions

• In a large saucepan, bring milk to a boil over medium heat, stirring occasionally. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Remove from heat; fluff with a fork. If desired, stir in any combination of optional ingredients.

Editor's Note Look for quinoa in the cereal, rice or organic food aisle.

Nutrition Facts 0.750 cup: 217 calories, 5g fat (2g saturated fat), 10mg cholesterol, 59mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 reduced-fat milk.

Coconut Milk Strawberry-Banana Pops

Ingredients

• 1 can (13.66 ounces) coconut milk

• 1 pint fresh strawberries, chopped, divided

• 1 medium banana, sliced

• 2 tablespoons maple syrup

• 12 freezer pop molds or 12 paper cups (3 oz. each) and wooden pop sticks

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Directions

• Place coconut milk, 1-1/2 cups strawberries, banana and syrup in a blender; cover and process until smooth. Divide remaining strawberries among 12 molds or paper cups. Pour pureed mixture into molds or cups, filling 3/4 full. Top molds with holders. If using cups, top with foil and insert sticks through foil. Freeze until firm, at least 4 hours.

Test Kitchen tipFrozen pops may be stored up to 6 weeks.

Nutrition Facts 1 pop: 51 calories, 3g fat (3g saturated fat), 0 cholesterol, 5mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein.

Gluten-Free Banana Coffee Cake

Ingredients

• 1 cup mashed ripe bananas

• 1/2 cup sugar

• 1/2 cup soy milk

• 1/4 cup canola oil

• 1-3/4 cups gluten-free oat flour

• 2 teaspoons baking powder

• 1/2 teaspoon baking soda

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg

• 1 teaspoon vanilla extract

• TOPPING:

• 1/2 cup gluten-free old-fashioned oats

• 6 tablespoons gluten-free oat flour

• 1/3 cup packed brown sugar

• 3 tablespoons buttery spread

• 1/2 teaspoon ground cinnamon

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Directions

• In a large bowl, beat the bananas, sugar, soy milk and oil until well blended. Combine the oat flour, baking powder, baking soda, cinnamon and nutmeg; gradually beat into banana mixture until blended. Stir in the vanilla.

• Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Combine topping ingredients; sprinkle over top. Bake at 375° for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool for 15 minutes before serving.

Editor's Note Read all ingredient labels for possible gluten content prior to use. Ingredient formulas can change, and production facilities vary among brands. If you're concerned that your brand may contain gluten, contact the company.

Nutrition Facts 1 piece: 177 calories, 8g fat (1g saturated fat), 0 cholesterol, 124mg sodium, 26g carbohydrate (13g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.

Raspberry Vanilla Pudding Parfaits

Ingredients

• 2 cups cold 2% milk

• 1 package (3.4 ounces) instant vanilla or French vanilla pudding mix

• 1 cup whipped topping

• 1 pint fresh raspberries

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Directions

• In a large bowl, whisk milk and pudding mix for 2 minutes. Let stand for 2 minutes or until soft-set. Fold in 1 cup whipped topping. Spoon a third of the pudding into six parfait glasses.

• Set aside six raspberries for garnish; divide half of the remaining berries over pudding. Repeat layers. Top with remaining pudding and garnish with the reserved berries.

Nutrition Facts 1 each: 158 calories, 5g fat (4g saturated fat), 11mg cholesterol, 267mg sodium, 25g carbohydrate (19g sugars, 1g fiber), 3g protein.

Portobello Bruschetta with Rosemary Aioli

Ingredients

• AIOLI:

• 1/3 cup mayonnaise

• 1 garlic clove, minced

• 1-1/2 teaspoons lemon juice

• 1-1/2 teaspoons balsamic vinegar

• 1 teaspoon minced fresh rosemary

• 1 teaspoon Dijon mustard

• MARINADE:

• 1/4 cup packed brown sugar

• 1/4 cup balsamic vinegar

• 1/4 cup honey

• 4 teaspoons minced fresh thyme or 1 teaspoon dried thyme

• BRUSCHETTA:

• 6 large portobello mushrooms, stems and gills removed

• 1/2 cup olive oil, divided

• 3 medium red onions, halved and thinly sliced

• 2 large sweet red peppers

• 3 tablespoons thinly sliced green onions

• 3 tablespoons minced fresh basil

• 1 garlic clove, minced

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 24 slices French bread baguette (1/4-inch thick)

• 1 cup fresh arugula

Grilled Mushroom Kabobs

Ingredients

• 16 pearl onions

• 20 medium fresh mushrooms

• 1/3 cup balsamic vinegar

• 1/4 cup butter, cubed

• 2 garlic cloves, minced

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• Minced fresh parsley, optional

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Directions

• In a small saucepan, bring 6 cups water to a boil. Add pearl onions; boil 5 minutes. Drain and rinse with cold water. Peel.

• On four metal or soaked wooden skewers, alternately thread mushrooms and onions, skewering mushrooms horizontally through cap. In a microwave-safe bowl, combine vinegar, butter, garlic, salt and pepper; microwave, covered, on high until butter is melted, 30-45 seconds. Whisk to combine. Reserve half the vinegar mixture for serving. Brush kabobs with remaining vinegar mixture.

• Grill kabobs, covered, over medium heat or broil 4 in. from heat until vegetables are tender, 10-12 minutes, turning occasionally and basting frequently with vinegar mixture. If desired, sprinkle with parsley; serve with reserved vinegar mixture.

Nutrition Facts 1 kabob: 161 calories, 12g fat (7g saturated fat), 31mg cholesterol, 393mg sodium, 13g carbohydrate (7g sugars, 1g fiber), 3g protein.

Pineapple Smoothie

Ingredients

• 1 can (20 ounces) unsweetened pineapple chunks, undrained

• 1 cup buttermilk

• 2 teaspoons vanilla extract

• 2 teaspoons sugar substitute

• Mint leaves, optional

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Directions

• Drain pineapple, reserving 1/2 cup juice. Freeze pineapple chunks. Place the juice, buttermilk, vanilla, sugar substitute and frozen pineapple in a blender; cover and process until smooth. Pour into glasses and garnish with mint if desired. Serve immediately.

Nutrition Facts 3/4 cup: 80 calories, 0 fat (0 saturated fat), 2mg cholesterol, 61mg sodium, 17g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat-free milk.