Dinner on the Fly for the Original Copy Officer Captain Family
- Katherine Victoria Vananderland
- Apr 9, 2021
- 10 min read
This is a heart healthy, diabetic friendly Mediterranean dinner is sure to win over the hearts of those I love. We have never had a Mediterranean dinner before I forgot the fruit but, I did pick vegetables this time. This dinner is on the fly because I was sick this morning so I hope its in time for you to have dinner tonight. I am happy because I am going to get some Nike's and puma shoes.
Ingredients
3-1/3 cups uncooked whole grain spiral or penne pasta
4 cups cubed cooked chicken breast
1 can (29 ounces) tomato sauce
1 can (14-1/2 ounces) no-salt-added diced tomatoes, drained
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
2 cans (2-1/4 ounces each) sliced ripe olives, drained
1/4 cup thinly sliced red onion
1/4 cup chopped green pepper
1 teaspoon dried basil
1 teaspoon dried oregano
1 cup shredded mozzarella cheese
1/2 cup crumbled feta cheese
Optional: Chopped fresh oregano or fresh basil
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Directions
Cook pasta according to package directions; drain. In a large bowl, combine the pasta, chicken, tomato sauce, tomatoes, spinach, olives, onion, green pepper, basil and oregano.
Transfer to a 13x9-in. baking dish coated with cooking spray. Sprinkle with cheeses. Bake, uncovered, at 400° until heated through and cheese is melted. If desired, sprinkle with oregano or basil. Freeze option: Cool unbaked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 400°. Bake casserole as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165°.
Nutrition Facts 1.500 cups: 398 calories, 10g fat (3g saturated fat), 67mg cholesterol, 832mg sodium, 47g carbohydrate (5g sugars, 9g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 3 very lean meat, 2-1/2 starch, 1 vegetable, 1/2 fat.
Ingredients
SAUCE:
1/3 cup fat-free plain Greek yogurt
1/4 cup chopped peeled cucumber
1/4 cup crumbled reduced-fat feta cheese
1-1/2 teaspoons snipped fresh dill
1-1/2 teaspoons lemon juice
1 small garlic clove, minced
BURGERS:
1 medium onion, finely chopped
1/4 cup dry bread crumbs
1 tablespoon dried oregano
1 tablespoon lemon juice
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound ground chicken
4 hamburger buns, split
4 lettuce leaves
4 tomato slices
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Directions
In a small bowl, mix the sauce ingredients; refrigerate until serving.
In a large bowl, combine the first seven burger ingredients. Add chicken; mix lightly but thoroughly. Shape into four 1/2-in.-thick patties.
Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill burgers, covered, over medium heat or broil 4 in. from heat 5-7 minutes on each side or until a thermometer reads 165°. Serve on buns with lettuce, tomato and sauce.
Nutrition Facts 1 each: 350 calories, 12g fat (4g saturated fat), 78mg cholesterol, 732mg sodium, 35g carbohydrate (7g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
Ingredients
4 boneless skinless chicken breast halves (6 ounces each)
1/4 teaspoon pepper
2 tablespoons olive oil, divided
1 medium onion, chopped
3 garlic cloves, minced
2 cans (14-1/2 ounces each) no-salt-added diced tomatoes, undrained
1 package (6 ounces) fresh baby spinach
2 tablespoons drained capers
2 tablespoons minced fresh basil or 2 teaspoons dried basil
1/4 teaspoon cayenne pepper
1/2 cup shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
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Directions
Pound chicken breasts with a meat mallet to 1/4-in. thickness; sprinkle with pepper. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Brown chicken on both sides; remove from pan.
In same skillet, heat remaining oil over medium-high heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Stir in tomatoes, spinach, capers, basil and cayenne. Return chicken to pan. Cook, covered, 8-10 minutes or until chicken is no longer pink.
Sprinkle with cheeses. Remove from heat; let stand, covered, until cheese is melted.
Nutrition Facts 1 serving: 392 calories, 16g fat (5g saturated fat), 111mg cholesterol, 545mg sodium, 17g carbohydrate (10g sugars, 5g fiber), 45g protein. Diabetic Exchanges: 6 lean meat, 1-1/2 fat, 1 starch.
Ingredients
5 cups water
1 can (14-1/2 ounces) diced tomatoes, undrained
1 medium onion, chopped
1/4 cup red wine
6 garlic cloves, minced
3 tablespoons minced fresh mint or 1 tablespoon dried mint
1 tablespoon dried marjoram
1 tablespoon dried rosemary, crushed
1-1/2 teaspoons salt
1/2 teaspoon onion flakes
Optional toppings: Plain Greek yogurt and crumbled feta cheese
I took the Lamb out of it and made it vegetarian
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Directions
In a large skillet, cook and crumble lamb over medium-high heat until no longer pink, 8-10 minutes. Using a slotted spoon, transfer lamb to a 4- or 5-qt. slow cooker. Stir in water, tomatoes, onion, wine, garlic, herbs, salt and pepper.
Cook, covered, on low until flavors are blended, 6-8 hours. Serve with toppings as desired.
Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally.
Nutrition Facts 1-1/2 cups: 329 calories, 20g fat (8g saturated fat), 100mg cholesterol, 784mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 27g protein.
1 beef flat iron steak or top sirloin steak (1-1/4 pounds), cut into thin strips
1/4 cup Greek vinaigrette
1/2 cup fat-free plain Greek yogurt
2 teaspoons lime juice
1 tablespoon oil from sun-dried tomatoes
1 small green pepper, cut into thin strips
1 small onion, cut into thin strips
1/4 cup chopped oil-packed sun-dried tomatoes
1/4 cup sliced Greek olives
8 whole wheat tortillas (8 inches), warmed
1/4 cup crumbled garlic and herb feta cheese
Lime wedges
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Directions
In a large bowl, toss beef with vinaigrette; let stand 15 minutes. In a small bowl, mix yogurt and lime juice.
In a large skillet, heat oil from sun-dried tomatoes over medium-high heat. Add pepper and onion; cook and stir until crisp-tender, 3-4 minutes. Remove to a small bowl; stir in sun-dried tomatoes and olives.
Place same skillet over medium-high heat. Add beef; cook and stir until no longer pink, 2-3 minutes. Remove from pan.
Serve steak and pepper mixture in tortillas; top with cheese. Serve with yogurt mixture and lime wedges.
Nutrition Facts 1 taco with 1 tablespoon yogurt mixture: 317 calories, 15g fat (4g saturated fat), 48mg cholesterol, 372mg sodium, 25g carbohydrate (2g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
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 can (14 ounces) quartered water-packed artichoke hearts, drained
1/2 cup julienned soft sun-dried tomatoes (not packed in oil)
2 green onions, chopped
3 tablespoons olive oil
1 garlic clove, minced
6 cod fillets (6 ounces each)
1 teaspoon salt
1/2 teaspoon pepper
Salad greens and lemon wedges, optional
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Directions
Preheat oven to 400°. In a small bowl, combine the first 5 ingredients; toss to combine.
Sprinkle both sides of cod with salt and pepper; place in a 13x9-in. baking dish coated with cooking spray. Top with artichoke mixture.
Bake, uncovered, 15-20 minutes or until fish just begins to flake easily with a fork. If desired, serve over greens with lemon wedges.
Editor’s Note: This recipe was tested with sun-dried tomatoes that can be used without soaking. When using other sun-dried tomatoes that are not oil-packed, cover with boiling water and let stand until soft. Drain before using.
Nutrition Facts 1 fillet with 1/3 cup artichoke mixture: 231 calories, 8g fat (1g saturated fat), 65mg cholesterol, 665mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 vegetable.
Ingredients
4 tilapia fillets (6 ounces each)
1 tablespoon reduced-fat mayonnaise
1 tablespoon lime juice
1/4 teaspoon grated lime zest
1/2 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon pepper
1/2 cup panko bread crumbs
Cooking spray
2 tablespoons minced fresh cilantro or parsley
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Directions
Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray.
Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts 1 fillet: 186 calories, 3g fat (1g saturated fat), 84mg cholesterol, 401mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
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
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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.
Ingredients
1/4 cup lemon juice
3 tablespoons minced fresh parsley
2 tablespoons olive oil
3 garlic cloves, minced
Pepper to taste
1 pound large fresh mushrooms
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Directions
For dressing, whisk together first 5 ingredients. Toss mushrooms with 2 tablespoons dressing.
Grill mushrooms, covered, over medium-high heat until tender, 5-7 minutes per side. Toss with remaining dressing before serving.
Nutrition Facts 1 serving: 94 calories, 7g fat (1g saturated fat), 0 cholesterol, 2mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
Ingredients
16 fresh Brussels sprouts (about 1-1/2-inch diameter), trimmed
1 medium sweet red pepper
1 medium onion
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon coarsely ground pepper
1 tablespoon olive oil
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Directions
In a large saucepan, place a steamer basket over 1 in. of water. Bring water to a boil. Place Brussels sprouts in basket. Reduce heat to maintain a simmer; steam, covered, until crisp-tender, 4-6 minutes. Cool slightly; cut each sprout in half.
Cut red pepper and onion into 1-1/2-in. pieces. On 4 metal or soaked wooden skewers, alternately thread Brussels sprouts, red pepper and onion. Mix salt, garlic powder and pepper. Brush vegetables with oil; sprinkle with salt mixture. Grill, covered, over medium heat or broil 4 in. from heat until vegetables are tender, 10-12 minutes, turning occasionally.
Nutrition Facts 1 skewer: 84 calories, 4g fat (1g saturated fat), 0 cholesterol, 316mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
Ingredients
1 pound fingerling potatoes
1/2 pound fresh green beans
1/2 pound fresh asparagus
4 salmon fillets (6 ounces each)
1 tablespoon plus 1/3 cup red wine vinaigrette, divided
1/4 teaspoon salt
1/4 teaspoon pepper
4 cups fresh arugula or baby spinach
2 cups cherry tomatoes, halved
1 tablespoon minced fresh chives
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Directions
Cut potatoes lengthwise in half. Trim and cut green beans and asparagus into 2-in. pieces. Place potatoes in a 6-qt. stockpot; add water to cover. Bring to a boil. Reduce heat; cook, uncovered, until tender, 10-15 minutes, adding green beans and asparagus during the last 4 minutes of cooking. Drain.
Meanwhile, brush salmon with 1 tablespoon vinaigrette; sprinkle with salt and pepper. Place fish on oiled grill rack, skin side down. Grill, covered, over medium-high heat or broil 4 in. from heat until fish just begins to flake easily with a fork, 6-8 minutes.
In a large bowl, combine potato mixture, arugula, tomatoes and chives. Drizzle with remaining vinaigrette; toss to coat. Serve with salmon.
Nutrition Facts 1 salmon fillet with 2 cups salad: 480 calories, 23g fat (4g saturated fat), 85mg cholesterol, 642mg sodium, 33g carbohydrate (8g sugars, 6g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1-1/2 starch, 1-1/2 fat.
Ingredients
1 medium red onion, cut crosswise into 1/2-inch slices
1 large sweet red pepper, halved, stemmed and seeded
1 small zucchini, cut lengthwise into 1/2-inch slices
1 yellow summer squash, cut lengthwise into 1/2-inch slices
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 prebaked 12-inch thin whole wheat pizza crust
3 tablespoons jarred roasted minced garlic
2 cups shredded part-skim mozzarella cheese, divided
1/3 cup torn fresh basil
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Directions
Brush vegetables with oil; sprinkle with salt and pepper. Grill, covered, over medium heat until tender, 4-5 minutes per side for onion and pepper, 3-4 minutes per side for zucchini and squash.
Separate onion into rings; cut pepper into strips. Spread pizza crust with garlic; sprinkle with 1 cup cheese. Top with grilled vegetables, then remaining cheese.
Grill pizza, covered, over medium heat until bottom is golden brown and cheese is melted, 5-7 minutes. Top with basil.
Nutrition Facts 1 slice: 324 calories, 15g fat (6g saturated fat), 24mg cholesterol, 704mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 1 fat.
Ingredients
1 pound fresh green beans, trimmed
2 tablespoons butter
1 small shallot, minced
1 garlic clove, minced
1/2 cup grated Parmesan cheese
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Directions
In a 6-qt. stockpot, bring 4 quarts water to a boil. Add beans; cook, uncovered, just until crisp-tender, 2-3 minutes. Remove beans and immediately drop into ice water.
In a small skillet, melt butter over medium-high heat. Add shallot; cook and stir until lightly browned, 2-3 minutes. Add garlic; cook 30 seconds longer. Remove from heat. Drain beans and pat dry.
In a large bowl, combine beans, shallot mixture and cheese; toss to coat. Transfer to a piece of heavy-duty foil (about 18 in. square) coated with cooking spray. Fold foil around beans, sealing tightly.
Grill, covered, over medium heat or broil 4 in. from heat until cheese is melted, 7-9 minutes. Open foil carefully to allow steam to escape.
Nutrition Facts 1 cup: 137 calories, 9g fat (5g saturated fat), 24mg cholesterol, 234mg sodium, 12g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
Ingredients
2 cups fresh blueberries, divided
1 small red onion, chopped
1/4 cup minced fresh cilantro
1 jalapeno pepper, seeded and chopped
2 tablespoons orange juice
1 tablespoon balsamic vinegar
1 teaspoon plus 2 tablespoons olive oil, divided
1/8 teaspoon plus 1 teaspoon salt, divided
1/8 teaspoon pepper
6 halibut fillets (5 ounces each)
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Directions
In a small bowl, coarsely mash 1 cup blueberries. Stir in the onion, cilantro, jalapeno, orange juice, vinegar, 1 teaspoon oil, 1/8 teaspoon salt, pepper and remaining blueberries. Cover and chill until serving.
Meanwhile, drizzle fillets with remaining oil; sprinkle with remaining salt. Grill halibut, covered, over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Serve with salsa.
Editor's Note
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutrition Facts 1 fillet with 1/3 cup salsa: 239 calories, 9g fat (1g saturated fat), 45mg cholesterol, 521mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.
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