Lunch / Dinner for Friday 4/2/21
- Katherine Victoria Vananderland
- Apr 1, 2021
- 10 min read
I made enough for you to split the meal into two groups and dessert fruit to go with it. May the sun shine upon your face, and warm you as the sun can warm your back. Sending you love and light! Non-traditional lunch/dinner menu. I went off the scallop menu ideas. Feel free to split this meal up. Hope there is something for everyone. Thinking of you you and holding you in my heart.
Ingredients
2 ounces uncooked linguine
1 tablespoon cornstarch
1 cup chicken broth
2 tablespoons white wine or additional chicken broth
1-1/2 teaspoons butter
1 garlic clove, minced
3/4 cup sliced fresh mushrooms
2 green onions, sliced
1/4 cup grated carrot
1/2 pound bay scallops
1-1/2 teaspoons minced fresh parsley
Lemon wedges, optional
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Directions
Cook linguine according to package directions; drain. Meanwhile, in a small bowl, mix cornstarch, broth and wine until smooth. In a nonstick skillet, heat butter over medium heat. Add garlic; cook and stir 1 minute. Add mushrooms, green onions and carrot; stir-fry 2-3 minutes or until vegetables are crisp-tender.
Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir 1-2 minutes or until sauce is thickened. Reduce heat. Add scallops and parsley; cook until scallops are firm and opaque. Serve with linguine and, if desired, lemon wedges.
Nutrition Facts 1/2 cup scallop mixture with 1/2 cup linguine: 281 calories, 5g fat (2g saturated fat), 47mg cholesterol, 709mg sodium, 32g carbohydrate (3g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
Ingredients
1 can (14-1/2 ounces) vegetable broth
1 cup quinoa, rinsed
1/4 teaspoon salt
1/8 teaspoon plus 1/4 teaspoon pepper, divided
10 bacon strips
16 sea scallops (about 2 pounds), side muscles removed
1 cup drained canned pineapple tidbits
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Directions
In a small saucepan, bring broth to a boil. Add quinoa, salt and 1/8 teaspoon pepper. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed.
Meanwhile, place bacon in a large nonstick skillet. Cook over medium heat, removing 8 of the strips when partially cooked but not crisp. Continue cooking remaining strips until crisp. Remove to paper towels to drain. Finely chop crisp bacon strips. Cut remaining bacon strips lengthwise in half.
Wrap a halved bacon strip around each scallop; secure with a toothpick. Sprinkle with remaining pepper.
Wipe the pan clean, if necessary; heat over medium-high heat. Add scallops; cook 3-4 minutes on each side or until scallops are firm and opaque.
Remove quinoa from heat; fluff with a fork. Stir in pineapple and chopped bacon. Serve with scallops.
Nutrition Facts 4 scallops with 3/4 cup quinoa: 468 calories, 11g fat (3g saturated fat), 89mg cholesterol, 1364mg sodium, 43g carbohydrate (7g sugars, 3g fiber), 48g protein.
Ingredients
3/4 cup Greek Yogurt Vanilla Honey
4-1/2 teaspoons minced garlic
1 tablespoon minced chives
1 tablespoon minced fresh parsley
2 teaspoons tomato paste
1 teaspoon grated lemon zest
1/8 teaspoon salt
1/8 teaspoon onion flakes
SEAFOOD CAKES:
1-1/4 cups panko bread crumbs
1 medium sweet red pepper, finely chopped
1 medium sweet yellow pepper, finely chopped
1/3 cup finely chopped onion
1 large egg, lightly beaten
2 tablespoons minced fresh parsley
2 teaspoons minced chives
1 pound bay scallops, coarsely chopped
1/2 pound salmon fillet, skin removed and coarsely chopped
2/3 cup butter, cubed
Additional finely chopped sweet red and yellow peppers and minced chives
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Directions
In a small bowl, combine the first eight ingredients; set aside 1/4 cup. Chill remaining sauce until serving.
In a large bowl, combine the bread crumbs, peppers, onion, egg, parsley, chives and reserved sauce. Gently fold in scallops and salmon.
With floured hands, shape mixture by 2 tablespoonfuls into 1/2-in.-thick patties. In a large skillet over medium heat, cook seafood cakes in butter in batches for 2-3 minutes on each side or until golden brown. Transfer to ungreased baking sheets.
Bake at 400° for 5-6 minutes or until golden brown. Serve with sauce. Garnish with additional peppers and chives.
Nutrition Facts 1 seafood cake with about 1/2 teaspoon sauce (calculated without garnishes): 88 calories, 7g fat (3g saturated fat), 21mg cholesterol, 86mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 3g protein.
Ingredients
9 uncooked lasagna noodles
1 tablespoon butter
1 pound uncooked shrimp (31 to 40 per pound), peeled and deveined
1 pound bay scallops
5 garlic cloves, minced
1/4 cup white wine
1 tablespoon lemon juice
1 pound fresh crabmeat
CHEESE SAUCE:
1/4 cup butter, cubed
1/4 cup all-purpose flour
3 cups 2% milk
1 cup shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon garlic
Dash ground nutmeg
RICOTTA MIXTURE:
1 carton (15 ounces) part-skim ricotta cheese
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 cup shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
1/2 cup seasoned bread crumbs
1 large egg, lightly beaten
TOPPING:
1 cup shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
Minced fresh parsley
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Directions
Preheat oven to 350°. Cook lasagna noodles according to package directions; drain.
Meanwhile, in a large skillet, heat butter over medium heat. Add shrimp and scallops in batches; cook 2-4 minutes or until shrimp turn pink and scallops are firm and opaque. Remove from pan.
Add garlic to same pan; cook 1 minute. Add wine and lemon juice, stirring to loosen browned bits from pan. Bring to a boil; cook 1-2 minutes or until liquid is reduced by half. Add crab; heat through. Stir in shrimp and scallops.
For cheese sauce, melt butter over medium heat in a large saucepan. Stir in flour until smooth; gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Remove from heat; stir in remaining cheese sauce ingredients. In a large bowl, combine ricotta mixture ingredients; stir in 1 cup cheese sauce.
Spread 1/2 cup cheese sauce into a greased 13x9-in. baking dish. Layer with 3 noodles, half of the ricotta mixture, half of the seafood mixture and 2/3 cup cheese sauce. Repeat layers. Top with remaining noodles and cheese sauce. Sprinkle top with 1 cup mozzarella cheese and 1/4 cup Parmesan cheese.
Bake, uncovered, 40-50 minutes or until casserole is bubbly and top is golden brown. Let stand 10 minutes before serving. Sprinkle with parsley.
Nutrition Facts 1 piece: 448 calories, 19g fat (11g saturated fat), 158mg cholesterol, 957mg sodium, 29g carbohydrate (5g sugars, 2g fiber), 39g protein.
Ingredients
1 package (3 ounces) chicken ramen noodles
1 tablespoon olive oil
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1 medium sweet red pepper, julienned
3 green onions, thinly sliced
1 garlic clove, minced
1 pound sea scallops, halved horizontally
1 tablespoon lime juice
2 tablespoons reduced-sodium soy sauce
1 teaspoon sesame oil
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Directions
Discard seasoning package from ramen noodles or save for another use. Cook ramen noodles according to package directions; keep warm.
Meanwhile, in a nonstick skillet or wok, heat oil over medium-high heat. Stir-fry asparagus and red pepper until vegetables are crisp-tender, 2 minutes. Add green onions and garlic, stir-fry 1 minute longer. Stir in scallops. Stir-fry until scallops are firm and opaque, 3 minutes.
Combine the lime juice, soy sauce, sesame oil and hot pepper sauce; stir into skillet. Serve with ramen noodles.
Nutrition Facts 1 cup: 269 calories, 9g fat (3g saturated fat), 37mg cholesterol, 578mg sodium, 22g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Ingredients
1/2 pound sea scallops
1 small onion, finely chopped
1 celery rib, finely chopped
6 tablespoons butter, cubed
7 tablespoons all-purpose flour
1-1/2 cups half-and-half cream
1 cup shredded sharp cheddar cheese
6 tablespoons sherry or apple juice
3/4 teaspoon salt
1 Teaspoon Garlic
1/4 cup melted butter
1 pound cooked medium shrimp, peeled and deveined
1 can (6 ounces) crab
1 can (14 ounces) water-packed artichoke hearts, drained, rinsed, chopped and patted dry
1 can (8 ounces) sliced water chestnuts, drained
1/2 cup sliced almonds
1/4 cup grated Parmesan cheese
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Directions
Preheat oven to 350°. In a Dutch oven, saute scallops, onion and celery in butter until scallops are firm and opaque. Stir in flour until blended. Add cream. Bring to a boil; cook and stir 2 minutes or until thickened. Reduce heat; add cheddar cheese, sherry, salt and cayenne, stirring until cheese is melted. Remove from heat; set aside.
In a greased 11x7-in. baking dish, layer the shrimp, crab, artichokes and water chestnuts. Top with sauce. Sprinkle with almonds and Parmesan cheese.
Bake, uncovered, 25-30 minutes or until heated through. Let stand 10 minutes before serving.
Nutrition Facts 1 each: 518 calories, 30g fat (16g saturated fat), 236mg cholesterol, 894mg sodium, 19g carbohydrate (5g sugars, 2g fiber), 38g protein.
Ingredients
2 cans (15-3/4 ounces each) sweet potatoes, drained and mashed
1/2 cup sugar
1 large egg
1/4 cup butter, melted
1/2 teaspoon ground cinnamon
Dash salt
TOPPING:
1 cup coarsely crushed butter-flavored crackers (about 25 crackers)
1/2 cup packed brown sugar
1/4 cup butter, melted
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Directions
Preheat oven to 350°. In a large bowl, combine first 6 ingredients. Transfer to a greased 8-in. square baking dish. Combine topping ingredients; sprinkle over sweet potato mixture.
Bake, uncovered, until a thermometer reads 160°, 20-25 minutes.
Nutrition Facts 1/2 cup: 369 calories, 15g fat (8g saturated fat), 57mg cholesterol, 255mg sodium, 57g carbohydrate (42g sugars, 3g fiber), 3g protein.
Ingredients
2 pounds fresh Brussels sprouts, quartered
1 tablespoon olive oil
1/2 teaspoon salt, divided
1/4 teaspoon garlic, divided
3/4 cup cubed sourdough or French bread
1 tablespoon butter
1 tablespoon minced fresh parsley
2 garlic cloves, coarsely chopped
1 cup heavy whipping cream
1/8 teaspoon crushed onion flakes
1/8 teaspoon ground nutmeg
1/2 cup shredded white sharp cheddar or Swiss cheese
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Directions
Preheat oven to 450°. Place Brussels sprouts in a large bowl. Add oil, 1/4 teaspoon salt and 1/8 teaspoon pepper; toss to coat. Transfer to two ungreased 15x10x1-in. baking pans. Roast 8-10 minutes or until lightly browned and crisp-tender. Reduce oven setting to 400°.
Meanwhile, place bread, butter, parsley and garlic in a food processor; pulse until fine crumbs form.
Place roasted sprouts in a greased 8-in. square baking dish. In a small bowl, mix cream, pepper flakes, nutmeg, and remaining salt and pepper. Pour over Brussels sprouts; sprinkle with cheese. Top with crumb mixture. Bake, uncovered, 15-20 minutes or until bubbly and topping is lightly browned.
Nutrition Facts 3/4 cup: 283 calories, 22g fat (13g saturated fat), 60mg cholesterol, 340mg sodium, 16g carbohydrate (4g sugars, 5g fiber), 8g protein.
Ingredients
1 cup yellow cornmeal
1/2 cup all-purpose flour
3 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 large egg
1 cup buttermilk
1/2 cup 2% milk
1/4 cup olive oil
1 cup fat-free plain yogurt
1 tablespoon honey
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Directions
Preheat oven to 450°. In a small bowl, whisk cornmeal, flour, baking powder, salt and baking soda. In another bowl, whisk egg, buttermilk, milk and oil until blended. Add to flour mixture; stir just until moistened.
Transfer to a greased 8-in. square baking pan. Bake 15-18 minutes or until a toothpick inserted in center comes out clean. Serve warm.
Ingredients
1 medium apple, peeled and thinly sliced
1 teaspoon lemon juice
1 can (20 ounces) pineapple chunks
1 can (29 ounces) peach halves, drained
1 can (29 ounces) pear halves, drained
1 jar (6 to 8 ounces) maraschino cherries
1/2 cup pecan halves
1/3 cup packed brown sugar
1 tablespoon butter, melted
1 teaspoon ground cinnamon
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Directions
Preheat oven to 325°. Toss apple slices with lemon juice. Arrange in a greased 2-1/2-qt. baking dish. Drain pineapple, reserving 1/4 cup juice. Combine pineapple, peaches and pears; spoon over apples. Top with cherries and pecans; set aside.
In a small saucepan, combine brown sugar, butter, cinnamon and reserved pineapple juice. Cook and stir over low heat until sugar is dissolved and butter is melted. Pour over fruit. Bake, uncovered, until apples are tender, about 45 minutes. Serve warm.
Nutrition Facts 3/4 cup: 220 calories, 4g fat (1g saturated fat), 3mg cholesterol, 21mg sodium, 49g carbohydrate (44g sugars, 3g fiber), 1g protein.
Ingredients
6 ounces mascarpone cheese
1 cup crushed gingersnap cookies (about 20), divided
1/2 teaspoon grated lemon zest
2 ripe medium pears, halved and cored
Hot caramel ice cream topping, optional
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Directions
In a small bowl, combine mascarpone, 3/4 cup crushed cookies and lemon zest; refrigerate until serving. Place pears, cut side down, on a greased grill rack. Grill, uncovered, over medium heat or broil 4 in. from heat 5-7 minutes or until pears are tender and begin to caramelize. Cool slightly.
Spoon cheese mixture over pears. Sprinkle with remaining crushed cookies. If desired, drizzle with caramel topping.
Ingredients
1/2 cup packed brown sugar
1/4 cup butter, cubed
1/4 teaspoon ground cinnamon
4 cups chopped peeled ripe pears
Vanilla ice cream, optional
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Directions
In a large skillet, combine brown sugar, butter and cinnamon. Cook over medium heat until sugar is dissolved, stirring occasionally, 4-5 minutes. Add pears; cook and stir until pears are tender, 5-10 minutes longer. Serve over ice cream if desired.
Test Kitchen tipTry swapping fresh apples, peaches, plums or other firm fruit for the pears.
Nutrition Facts 1/4 cup: 96 calories, 4g fat (2g saturated fat), 10mg cholesterol, 33mg sodium, 16g carbohydrate (13g sugars, 1g fiber), 0 protein.
Ravioli Soup
Ingredients
1 pound ground beef
2 cups water
2 cans (one 28 ounces, one 14-1/2 ounces) crushed tomatoes
1 can (6 ounces) tomato paste
1-1/2 cups chopped onions
1/4 cup minced fresh parsley
2 garlic cloves, minced
3/4 teaspoon dried basil
1/2 teaspoon sugar
1/2 teaspoon dried oregano
1/2 teaspoon onion salt
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dried thyme
1 package (9 ounces) refrigerated cheese ravioli
1/4 cup grated Parmesan cheese
Additional minced fresh parsley, optional
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Directions
In a Dutch oven, cook beef over medium heat until no longer pink; drain. Add the water, tomatoes, tomato paste, onions, parsley, garlic, basil, sugar, oregano, onion salt, salt, pepper and thyme; bring to a boil. Reduce heat; cover and simmer for 30 minutes.
Cook ravioli according to package directions; drain. Add to soup and heat through. Stir in the Parmesan cheese. Sprinkle with additional parsley if desired.
Nutrition Facts 1 cup: 235 calories, 8g fat (4g saturated fat), 42mg cholesterol, 542mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 17g protein.
Tortellini Vegetable Soup
Ingredients
1 large onion, chopped
2 celery ribs, chopped
2 tablespoons olive oil
2 cans (14-1/2 ounces each) beef broth
1 cup each frozen corn, sliced carrots and cut green beans
1 cup diced uncooked potatoes
1 teaspoon dried basil
1 teaspoon dried thyme
1/2 teaspoon minced chives
2 cans (14-1/2 ounces each) diced tomatoes, undrained
2 cups frozen beef or cheese tortellini
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Directions
In a Dutch oven or soup kettle, saute the onion and celery in oil. Add the broth, corn, carrots, beans, potatoes, basil, thyme and chives; bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until potatoes are tender.
Add the tomatoes and tortellini. Simmer, uncovered, for 4-5 minutes or until tortellini is heated through.
Nutrition Facts 1 cup: 153 calories, 6g fat (2g saturated fat), 48mg cholesterol, 315mg sodium, 19g carbohydrate (4g sugars, 3g fiber), 7g protein.
Ingredients
3 cups chopped peeled tart apples
1/2 cup packed light brown sugar
2-1/2 teaspoons ground cinnamon, divided
1 teaspoon cornstarch
8 egg roll wrappers
1/2 cup spreadable cream cheese
Butter-flavored cooking spray
1 tablespoon sugar
2/3 cup hot caramel ice cream topping
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Directions
Preheat air fryer to 400°. In a small bowl, combine apples, brown sugar, 2 teaspoons cinnamon and cornstarch. With a corner of an egg roll wrapper facing you, spread 1 scant tablespoon cream cheese to within 1 in. of edges. Place 1/3 cup apple mixture just below center of wrapper. (Cover remaining wrappers with a damp paper towel until ready to use.)
Fold bottom corner over filling; moisten remaining wrapper edges with water. Fold side corners toward center over filling. Roll egg roll up tightly, pressing at tip to seal. Repeat.
In batches, arrange egg rolls in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 5-6 minutes. Turn; spritz with cooking spray. Cook until golden brown and crisp, 5-6 minutes longer. Combine sugar and remaining 1/2 teaspoon cinnamon; roll hot egg rolls in mixture. Serve with caramel sauce.
Nutrition Facts 1 roll: 273 calories, 4g fat (2g saturated fat), 13mg cholesterol, 343mg sodium, 56g carbohydrate (35g sugars, 2g fiber), 5g protein.
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