Happy Fathers Day Dinner for the Original Copy Officer Captain Family and OCS OF 270,036

Here is a low sodium, heart healthy, diabetic menu for you. I didn't get to work on the database today I'll make up tomorrow for it. May you enjoy this light seafood menu as it gives your brain good omega nourishment to think clearly and energy to have a better night.

I am so proud of you for making it a good day, thank you for helping me today at the end I appreciate you and I am not upset at you.

You have walked me through fires and pulled me through the flames for your wind is with me I won't be afraid because I will go higher and higher I'll walk through these fires as your love comes to save me.

I love you more than I can express and sometimes my anger comes out the wrong way for love its abused by for the last many years and you are my shelter in whom I place my trust as my rock from Heaven to Earth you always save the day for me and tonight I part my wings over you with protection and safety that you remain safe and sound in the battleground of today.

Ingredients

• 2 cups sushi rice, rinsed and drained

• 2 cups water

• 1/4 cup rice vinegar

• 2 tablespoons sugar

• 1/2 teaspoon salt

• 2 tablespoons sesame seeds, toasted

• 2 tablespoons black sesame seeds

• Bamboo sushi mat

• 8 nori sheets

• 1 small cucumber, seeded and julienned

• 3 ounces imitation crabmeat, julienned

• 1 medium ripe avocado, peeled and julienned

• Reduced-sodium soy sauce, prepared wasabi and pickled ginger slices, optional

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Directions

• In a large saucepan, combine rice and water; let stand for 30 minutes. Bring to a boil. Reduce heat to low; cover and simmer for 15-20 minutes or until water is absorbed and rice is tender. Remove from the heat. Let stand, covered, for 10 minutes.

• Meanwhile, in small bowl, combine the vinegar, sugar and salt, stirring until sugar is dissolved.

• Transfer rice to a large shallow bowl; drizzle with vinegar mixture. With a wooden paddle or spoon, stir rice with a slicing motion to cool slightly. Cover with a damp cloth to keep moist. (Rice mixture may be made up to 2 hours ahead and stored at room temperature, covered with a damp towel. Do not refrigerate.)

• Sprinkle toasted and black sesame seeds onto a plate; set aside. Place sushi mat on a work surface so mat rolls away from you; line with plastic wrap. Place 3/4 cup rice on plastic. With moistened fingers, press rice into an 8-in. square. Top with one nori sheet.

• Arrange a small amount of cucumber, crab and avocado about 1-1/2 in. from bottom edge of nori sheet. Roll up rice mixture over filling, using the bamboo mat to lift and compress the mixture while rolling; remove plastic wrap as you roll.

• Remove mat; roll sushi rolls in sesame seeds. Cover with plastic wrap. Repeat with remaining ingredients to make eight rolls. Cut each into eight pieces. Serve with soy sauce, wasabi and ginger slices if desired.

Nutrition Facts 1 piece: 35 calories, 1g fat (0 saturated fat), 0 cholesterol, 30mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch.

Tequila Lime Shrimp Zoodles

This tangy shrimp is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois

Ingredients

• 2 cups sushi rice, rinsed and drained

• 2 cups water

• 1/4 cup rice vinegar

• 2 tablespoons sugar

• 1/2 teaspoon salt

• 2 tablespoons sesame seeds, toasted

• 2 tablespoons black sesame seeds

• Bamboo sushi mat

• 8 nori sheets

• 1 small cucumber, seeded and julienned

• 3 ounces imitation crabmeat, julienned

• 1 medium ripe avocado, peeled and julienned

• Reduced-sodium soy sauce, prepared wasabi and pickled ginger slices, optional

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Directions

• In a large saucepan, combine rice and water; let stand for 30 minutes. Bring to a boil. Reduce heat to low; cover and simmer for 15-20 minutes or until water is absorbed and rice is tender. Remove from the heat. Let stand, covered, for 10 minutes.

• Meanwhile, in small bowl, combine the vinegar, sugar and salt, stirring until sugar is dissolved.

• Transfer rice to a large shallow bowl; drizzle with vinegar mixture. With a wooden paddle or spoon, stir rice with a slicing motion to cool slightly. Cover with a damp cloth to keep moist. (Rice mixture may be made up to 2 hours ahead and stored at room temperature, covered with a damp towel. Do not refrigerate.)

• Sprinkle toasted and black sesame seeds onto a plate; set aside. Place sushi mat on a work surface so mat rolls away from you; line with plastic wrap. Place 3/4 cup rice on plastic. With moistened fingers, press rice into an 8-in. square. Top with one nori sheet.

• Arrange a small amount of cucumber, crab and avocado about 1-1/2 in. from bottom edge of nori sheet. Roll up rice mixture over filling, using the bamboo mat to lift and compress the mixture while rolling; remove plastic wrap as you roll.

• Remove mat; roll sushi rolls in sesame seeds. Cover with plastic wrap. Repeat with remaining ingredients to make eight rolls. Cut each into eight pieces. Serve with soy sauce, wasabi and ginger slices if desired.

Nutrition Facts 1 piece: 35 calories, 1g fat (0 saturated fat), 0 cholesterol, 30mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch.

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 garlic minced

• 1/2 teaspoon sugar

• 1/2 teaspoon salt, divided

• 12 cherry tomatoes

• 1/4 teaspoon onion salt

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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 small red onion, thinly sliced

• 1 skinned salmon fillet (about 2 pounds)

• 1/2 teaspoon salt

• 1 medium navel orange, thinly sliced

• 1 cup pomegranate seeds

• 2 tablespoons extra virgin olive oil

• 1 tablespoon minced fresh dill

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Directions

• Preheat oven to 375°. Place a 28x18-in. piece of heavy-duty foil in a 15x10x1-in. baking pan. Place onion slices in a single layer on foil. Top with salmon; sprinkle with salt. Arrange orange slices over top. Sprinkle with pomegranate seeds; drizzle with oil. Top with a second piece of foil. Bring edges of foil together on all sides and crimp to seal, forming a large packet.

• Bake until fish just begins to flake easily with a fork, 25-30 minutes. Be careful of escaping steam when opening packet. Remove to a serving platter; sprinkle with dill.

Nutrition Facts 4 ounces cooked salmon: 307 calories, 19g fat (3g saturated fat), 76mg cholesterol, 274mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 fruit.

Rosemary Roasted Potatoes and Asparagus

Showcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add minced garlic and you get a gorgeous, flavorful side dish. —Trisha Kruse, Eagle, Idaho

Ingredients

• 1/2 pound fingerling potatoes, cut into 1-inch pieces

• 1/4 cup olive oil, divided

• 2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed

• 2 garlic cloves, minced

• 1 pound fresh asparagus, trimmed

• 1/4 teaspoon salt

• 1/4 teaspoon freshly ground pepper

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• In a small bowl, combine the potatoes, 2 tablespoons oil, rosemary and garlic; toss to coat. Transfer to a greased 15x10x1-in. baking pan. Roast at 400° for 20 minutes, stirring once.

• Drizzle asparagus with remaining oil; add to the pan. Roast 15-20 minutes longer or until vegetables are tender, stirring occasionally. Sprinkle with salt and pepper.

Nutrition Facts 1 serving: 175 calories, 14g fat (2g saturated fat), 0 cholesterol, 156mg sodium, 11g carbohydrate (1g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 starch.

Shrimp & Nectarine Salad

For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away, too. —Mary Ann Lee, Clifton Park, New York

Ingredients

• 1/3 cup orange juice

• 3 tablespoons cider vinegar

• 1-1/2 teaspoons Dijon mustard

• 1-1/2 teaspoons honey

• 1 tablespoon minced fresh tarragon

• SALAD:

• 4 teaspoons canola oil, divided

• 1 cup fresh or frozen corn

• 1 pound uncooked shrimp (26-30 per pound), peeled and deveined

• 1/2 teaspoon lemon-pepper seasoning

• 1/4 teaspoon salt

• 8 cups torn mixed salad greens

• 2 medium nectarines, cut into 1-inch pieces

• 1 cup grape tomatoes, halved

• 1/2 cup finely chopped red onion

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Directions

• In a small bowl, whisk orange juice, vinegar, mustard and honey until blended. Stir in tarragon.

• In a large skillet, heat 1 teaspoon oil over medium-high heat. Add corn; cook and stir 1-2 minutes or until crisp-tender. Remove from pan.

• Sprinkle shrimp with lemon pepper and salt. In the same skillet, heat remaining oil over medium-high heat. Add shrimp; cook and stir 3-4 minutes or until shrimp turn pink. Stir in corn.

• In a large bowl, combine remaining ingredients. Drizzle with 1/3 cup dressing and toss to coat. Divide mixture among four plates. Top with shrimp mixture; drizzle with remaining dressing. Serve immediately.

Nutrition Facts 1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit.

Caprese Salad Kabobs

Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California

Ingredients

• 24 grape tomatoes

• 12 cherry-size fresh mozzarella cheese balls

• 24 fresh basil leaves

• 2 tablespoons olive oil

• 2 teaspoons balsamic vinegar

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Directions

• On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over kabobs.

Nutrition Facts 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.