Later Lunch / Dinner on the Fly. . . .

Grilled Bruschetta

Ingredients

• 1/2 cup balsamic vinegar

• 1-1/2 cups chopped and seeded plum tomatoes

• 2 tablespoons finely chopped shallot

• 1 tablespoon minced fresh basil

• 2 teaspoons plus 3 tablespoons olive oil, divided

• 1 garlic clove, minced

• 16 slices French bread baguette (1/2 inch thick)

• Sea salt and grated Parmesan cheese

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Directions

• In a small saucepan, bring vinegar to a boil; cook until liquid is reduced to 3 tablespoons, 8-10 minutes. Remove from heat. Meanwhile, combine tomatoes, shallot, basil, 2 teaspoons olive oil and garlic. Cover and refrigerate until serving.

• Brush remaining oil over both sides of baguette slices. Grill, uncovered, over medium heat until golden brown on both sides.

• Top toasts with tomato mixture. Drizzle with balsamic syrup; sprinkle with sea salt and Parmesan. Serve immediately.

Nutrition Facts 1 appetizer: 58 calories, 3g fat (0 saturated fat), 0 cholesterol, 49mg sodium, 7g carbohydrate (3g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Grilled Garden Veggie Flatbreads

Ingredients

• 2 whole grain naan flatbreads

• 2 teaspoons olive oil

• 1 medium yellow or red tomato, thinly sliced

• 1/4 cup thinly sliced onion

• 1/2 cup shredded part-skim mozzarella cheese

• 2 tablespoons shredded Parmesan cheese

• 1 tablespoon minced fresh basil

• 1/2 teaspoon garlic powder

• 1 teaspoon balsamic vinegar

• 1/2 teaspoon coarse sea salt

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Directions

• Grill flatbreads, covered, over indirect medium heat 2-3 minutes or until bottoms are lightly browned.

• Remove from grill. Brush grilled sides with oil; top with tomato and onion to within 1/2 in. of edges. In a small bowl, toss cheeses with basil and garlic powder; sprinkle over vegetables. Drizzle with vinegar; sprinkle with salt. Return to grill; cook, covered, 2-3 minutes longer or until cheese is melted. Cut into wedges.

Nutrition Facts 1 wedge: 132 calories, 5g fat (2g saturated fat), 8mg cholesterol, 390mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fat.

Mushroom Barley Soup

Ingredients

• 1-1/2 pounds boneless beef chuck, cut into 3/4-inch cubes

• 1 tablespoon canola oil

• 2 cups finely chopped onions

• 1 cup diced carrots

• 1/2 cup sliced celery

• 1 pound fresh mushrooms, sliced

• 2 garlic cloves, minced

• 1/2 teaspoon dried thyme

• 1 can (14-1/2 ounces) beef broth

• 1 can (14-1/2 ounces) chicken broth

• 2 cups water

• 1/2 cup medium pearl barley

• 1 teaspoon salt, optional

• 1/2 teaspoon pepper

• 3 tablespoons chopped fresh parsley

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Directions

• In a Dutch oven or stockpot, cook meat in oil over medium heat until no longer pink. Remove meat with a slotted spoon; keep warm and set aside.

• Saute onions, carrots and celery in drippings over medium heat until tender, about 5 minutes. Add mushrooms, garlic and thyme; cook and stir 3 minutes. Stir in broths, water, barley, salt if desired and pepper.

• Return meat to pan; bring to a boil. Reduce heat; cover and simmer 1-1/2 to 2 hours or until barley and meat are tender. Add parsley.

Nutrition Facts 1 cup: 220 calories, 13g fat (0 saturated fat), 43mg cholesterol, 65mg sodium, 12g carbohydrate (0 sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 meat, 1 vegetable, 1/2 starch.

Garlicky Green Beans with Mushrooms

Ingredients

• 2-1/2 pounds fresh green beans, trimmed

• 2 cups sliced fresh mushrooms

• 2 to 3 garlic cloves, minced

• 4 teaspoons butter

• 1/2 teaspoon salt

• 1/2 teaspoon onion powder

• 1/4 teaspoon pepper

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Directions

• Place beans in a large saucepan and cover with water; bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until crisp-tender. Meanwhile, in a large skillet, saute mushrooms and garlic in butter until tender. Drain beans; add to skillet. Stir in the salt, onion powder and pepper; heat through.

Nutrition Facts 2/3 cup: 61 calories, 2g fat (1g saturated fat), 5mg cholesterol, 175mg sodium, 10g carbohydrate (0 sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.

Honey Lime Fruit Toss

Honey Lime Fruit Toss

• 6 servings

Ingredients

• 1 can (20 ounces) unsweetened pineapple chunks

• 1 can (11 ounces) mandarin oranges, drained

• 2 cups sliced fresh strawberries

• 2 medium firm bananas, cut into 1/4-inch slices

• 2 kiwifruit, peeled, halved and sliced

• 2 tablespoons lime juice

• 1 tablespoon honey

• 1/4 teaspoon grated lime zest

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• Drain pineapple, reserving 1/4 cup juice; set juice aside. In a bowl, combine the pineapple, mandarin oranges, strawberries, bananas and kiwi.

• In a small bowl, combine the lime juice, honey, lime zest and reserved pineapple juice. Pour over fruit; gently toss to coat.

Nutrition Facts 3/4 cup: 133 calories, 1g fat (1g saturated fat), 0 cholesterol, 7mg sodium, 33g carbohydrate (0 sugars, 4g fiber), 1g protein. Diabetic Exchanges: 2 fruit.

Surf ‘n’ Turf Tenderloin

Ingredients

• 1 tablespoon finely chopped onion

• 2 tablespoons olive oil, divided

• 2 tablespoons butter, divided

• 1 garlic clove, minced

• 1/4 cup beef broth

• 16 uncooked medium shrimp (about 1/2 pound), peeled and deveined

• 1 tablespoon minced fresh parsley

• 4 beef tenderloin steaks (1-1/2 to 2 inches thick and 6 ounces each)

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Directions

• In a small skillet, saute onion in 1 tablespoon oil and 1 tablespoon butter until tender. Add garlic; cook 1 minute longer. Add broth; cook and stir for 1 minute. Add the shrimp; cook and stir until shrimp turn pink, about 3-5 minutes. Stir in parsley.

• Meanwhile, make a horizontal cut three-fourths of the way through each steak. Place three shrimp in each pocket. Set aside remaining shrimp and sauce for garnish; keep warm.

• In a large skillet, heat remaining oil and butter over medium-high heat. Add steaks; cook until meat reaches desired doneness (about 10-13 minutes for medium, 160°), turning once. Top with reserved shrimp and sauce.

Nutrition Facts 1 each: 403 calories, 23g fat (8g saturated fat), 152mg cholesterol, 158mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 45g protein.

Baked Salmon

Ingredients

• 1 salmon fillet (2 pounds)

• 2 tablespoons butter, softened

• 1/4 cup white wine or chicken broth

• 2 tablespoons lemon juice

• 1/2 teaspoon dried tarragon

• 1/2 teaspoon onion flakes

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Directions

• Pat salmon dry. Place in a greased 13x9-in. baking dish. Brush with butter. Combine remaining ingredients; pour over salmon.

• Bake, uncovered, at 425° for 15-20 minutes or until fish flakes easily with a fork.

Test Kitchen TipsYou can freeze salmon and other oily types of fish, such as whitefish, mackerel and lake trout, for up to 3 months. Wrap fish in freezer paper, freezer bags or heavy-duty foil before freezing. Go for freshly squeezed lemon juice when preparing this summery sipper. Bottled lemon juice, which is from concentrate, won’t provide the same bright, fresh flavor. Avoid these mistakes when cooking seafood.

Nutrition Facts 3 ounces cooked salmon: 209 calories, 13g fat (4g saturated fat), 64mg cholesterol, 78mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1 fat.

Cheddar Broccoli Salad

Ingredients

• 6 cups fresh broccoli florets

• 1-1/2 cups shredded cheddar cheese

• 1/3 cup chopped onion

• 1-1/2 cups mayonnaise

• 3/4 cup sugar

• 3 tablespoons red wine vinegar

• 12 bacon strips, cooked and crumbled

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Directions

• Place broccoli, cheese and onion in a large bowl. Mix mayonnaise, sugar and vinegar; toss with broccoli mixture.

• Refrigerate, covered, at least 4 hours. Stir in bacon just before serving.

Nutrition Facts 3/4 cup: 521 calories, 44g fat (11g saturated fat), 46mg cholesterol, 519mg sodium, 23g carbohydrate (20g sugars, 2g fiber), 9g protein.

Strawberry Smoothie

Ingredients

• 1 cup strawberry yogurt

• 1 cup whole milk

• 1/2 cup unsweetened frozen strawberries

• 1 tablespoon honey

• 1 pint vanilla ice cream

• 1 medium ripe banana, quartered

• Red food coloring, optional

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Directions

• Place all ingredients in a blender container; cover and process until smooth. Pour into chilled glasses; serve immediately.

Nutrition Facts 1 cup: 276 calories, 10g fat (6g saturated fat), 40mg cholesterol, 114mg sodium, 42g carbohydrate (36g sugars, 1g fiber), 7g protein.

Italian Mushrooms

Ingredients

• 1 pound medium fresh mushrooms

• 1 large onion, sliced

• 1/2 cup butter, melted

• 1 envelope Italian salad dressing mix

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Directions

• In a 3-qt. slow cooker, layer mushrooms and onion. Combine butter and salad dressing mix; pour over vegetables. Cover and cook on low until vegetables are tender, 4-5 hours. Serve with a slotted spoon.

Nutrition Facts 1/2 cup: 99 calories, 8g fat (5g saturated fat), 20mg cholesterol, 281mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 3g protein.

Ice Cream Cookie Dessert

Ingredients

• 1 package (15-1/2 ounces) Oreo cookies, crushed, divided

• 1/4 cup butter, melted

• 1/2 gallon vanilla ice cream, softened

• 1 jar (16 ounces) hot fudge ice cream topping, warmed

• 1 carton (8 ounces) frozen whipped topping, thawed

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Directions

• In a large bowl, combine 3-3/4 cups cookie crumbs and butter. Press into a greased 13x9-in. dish. Spread with ice cream; cover and freeze until set.

• Drizzle fudge topping over ice cream; cover and freeze until set. Spread with whipped topping; sprinkle with remaining cookie crumbs. Cover and freeze 2 hours or until firm. Remove from the freezer 10 minutes before serving.

Test Kitchen TipsTo make cutting a breeze, try dipping your knife in hot water. Wipe the blade periodically to clean it. Skip the whipped topping and use whipped cream in a can to pipe pretty decorations on top. It's a great way to keep little ones busy.

Nutrition Facts 1 piece: 573 calories, 27g fat (14g saturated fat), 49mg cholesterol, 353mg sodium, 76g carbohydrate (46g sugars, 2g fiber), 6g protein.