Lunch for 4/5/21for the Original Copy Officer Captains and the 270,036
- Katherine Victoria Vananderland
- Apr 4, 2021
- 11 min read
A diabetic lunch a few favorites, lasagna for vegetarians I took the meat out of the recipe. Enjoy dessert first it will help break down the meal that you eat. I was shocked but, this does work from the sugar enzymes it breaks it down. May blessings and grace be upon you today and that this menu be a delicious health.
Ingredients
1-2/3 cups sugar
2 large eggs, room temperature
1/2 cup unsweetened applesauce
2 tablespoons canola oil
2 teaspoons vanilla extract
2 cups all-purpose flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
3/4 teaspoon salt
6 cups chopped peeled tart apples
1/2 cup chopped pecans
FROSTING:
4 ounces reduced-fat cream cheese
2 tablespoons butter, softened
1 teaspoon vanilla extract
1 cup confectioners' sugar
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Directions
Preheat oven to 350°. Coat a 13x9-in. baking pan with cooking spray.
In a large bowl, beat sugar, eggs, applesauce, oil and vanilla until well blended. In another bowl, whisk flour, baking soda, cinnamon and salt; gradually beat into sugar mixture. Fold in apples and pecans.
Transfer to prepared pan. Bake 35-40 minutes or until top is golden brown and a toothpick inserted in center comes out clean. Cool completely in pan on a wire rack.
In a small bowl, beat cream cheese, butter and vanilla until smooth. Gradually beat in confectioners' sugar (mixture will be soft). Spread over cake. Refrigerate leftovers.
Nutrition Facts 1 piece: 181 calories, 5g fat (2g saturated fat), 21mg cholesterol, 213mg sodium, 32g carbohydrate (22g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 starch, 1 fat.
Ingredients
4 boneless skinless chicken breast halves (6 ounces each)
1 teaspoon salt, divided
1/4 teaspoon plus 1/8 teaspoon pepper, divided
1/2 cup all-purpose flour
8 ounces uncooked capellini or angel hair pasta
3 tablespoons olive oil, divided
1/4 cup peeled and thinly sliced garlic cloves (about 12 cloves)
1 cup white wine or chicken broth
2 tablespoons lemon juice
1/2 cup grated Parmigiano-Reggiano cheese
1/3 cup plus 3 tablespoons minced fresh parsley, divided
Lemon wedges, optional
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Directions
Pound chicken breasts with a meat mallet to 1/4-in. thickness. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place flour in a shallow bowl. Dip chicken in flour to coat both sides; shake off excess.
Cook pasta according to package directions for al dente. Meanwhile, in a large skillet, heat 2 tablespoons oil over medium heat. Add chicken; cook 2-3 minutes on each side or until no longer pink. Remove and keep warm.
In same pan, heat remaining oil over medium heat; add garlic. Cook and stir 30-60 seconds or until garlic is lightly browned. Add wine to pan; increase heat to medium-high. Cook, stirring to loosen browned bits from pan, until liquid is reduced by half. Stir in lemon juice.
Drain pasta, reserving 1/2 cup pasta water; place in a large bowl. Add cheese, 1/3 cup parsley, half of the garlic mixture, and remaining salt and pepper; toss to combine, adding enough reserved pasta water to moisten pasta. Serve with chicken. Drizzle with remaining garlic mixture; sprinkle with remaining parsley. If desired, serve with lemon wedges.
Nutrition Facts 1 serving: 403 calories, 12g fat (3g saturated fat), 68mg cholesterol, 577mg sodium, 35g carbohydrate (2g sugars, 2g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1-1/2 fat.
Ingredients
4 cups shredded cabbage
1 large apple, chopped
3/4 cup raisins
1/2 cup chopped celery
1/4 cup chopped onion
1/4 cup vanilla Greek Yogurt
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon olive oil
1/2 teaspoon salt
1/8 teaspoon pepper
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Directions
In a serving bowl, combine the cabbage, apple, raisins, celery and onion. In a small bowl, combine the remaining ingredients. Pour over cabbage mixture and toss to coat. Cover and refrigerate for at least 30 minutes.
Test Kitchen tipsIf you're in a rush, use prepared coleslaw mix. The apple and raisins add a natural sweetness, so there's only a small amount of added sugar.
Nutrition Facts 2/3 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 12g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch
Broccoli and Apple Salad
Ingredients
3 cups small fresh broccoli florets
3 medium apples, chopped
1/2 cup chopped mixed dried fruit
1 tablespoon chopped red onion
1/2 cup reduced-fat plain yogurt
4 bacon strips, cooked and crumbled
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Directions
In a large bowl, combine broccoli, apples, dried fruit and onion. Add yogurt; toss to coat. Sprinkle with bacon. Refrigerate until serving.
Nutrition Facts 1 cup: 124 calories, 3g fat (1g saturated fat), 7mg cholesterol, 134mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
Ingredients
2 pounds red potatoes (about 6 medium), cut into 3/4-inch pieces
1 large onion, coarsely chopped
2 tablespoons olive oil
3 garlic cloves, minced
1-1/4 teaspoons salt, divided
1 teaspoon dried rosemary, crushed, divided
3/4 teaspoon pepper, divided
1/2 teaspoon paprika
6 bone-in chicken thighs (about 2-1/4 pounds), skin removed
6 cups fresh baby spinach (about 6 ounces)
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Directions
Preheat oven to 425°. In a large bowl, combine potatoes, onion, oil, garlic, 3/4 teaspoon salt, 1/2 teaspoon rosemary and 1/2 teaspoon pepper; toss to coat. Transfer to a 15x10x1-in. baking pan coated with cooking spray.
In a small bowl, mix paprika and the remaining salt, rosemary and pepper. Sprinkle chicken with paprika mixture; arrange over vegetables. Roast until a thermometer inserted in chicken reads 170°-175° and vegetables are just tender, 35-40 minutes.
Remove chicken to a serving platter; keep warm. Top vegetables with spinach. Roast until vegetables are tender and spinach is wilted, 8-10 minutes longer. Stir vegetables to combine; serve with chicken.
Pan-Roasted Chicken and Vegetable Tips What other vegetables pair well with chicken? Many other vegetables pair well with chicken! Any root vegetable, like carrots or parsnips, could be added. You can even try broccoli florets and sweet potatoes.Should I cover my chicken vegetables when roasting? Vegetables do not need to be covered when roasting. For even cooking and browning, make sure to cut up all vegetables to be the same size.What goes well with roasted chicken? Many sides go well with this roasted chicken, including dinner rolls, rice pilaf and spinach salad. Check out the most common sheet pan dinner mistakes. Research contributed by Sarah Fischer, Taste of Home Culinary Assistant
Nutrition Facts 1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol, 597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
Ingredients
1 pound lean ground beef (90% lean)
1 large green pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
2 cans (14-1/2 ounces each) diced tomatoes, undrained
2 cans (14-1/2 ounces each) reduced-sodium beef broth
1 can (8 ounces) tomato sauce
1 cup frozen corn
1/4 cup tomato paste
2 teaspoons Italian seasoning
1/4 teaspoon pepper
2-1/2 cups uncooked spiral pasta
1/2 cup shredded Parmesan cheese
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Directions
In a large saucepan, cook beef, green pepper and onion over medium heat 6-8 minutes or until meat is no longer pink, breaking up beef into crumbles. Add garlic; cook 1 minute longer. Drain.
Stir in tomatoes, broth, tomato sauce, corn, tomato paste, Italian seasoning and pepper. Bring to a boil. Stir in pasta. Return to a boil. Reduce heat; simmer, covered, 10-12 minutes or until pasta is tender. Sprinkle with cheese.
Nutrition Facts 1-1/3 cups: 280 calories, 7g fat (3g saturated fat), 41mg cholesterol, 572mg sodium, 35g carbohydrate (8g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1-1/2 starch.
Ingredients
4 boneless pork loin chops (6 ounces each)
3/4 teaspoon salt, divided
1/8 teaspoon white pepper
3 teaspoons butter, divided
3/4 pound sliced fresh mushrooms
1/2 cup dry white wine or reduced-sodium chicken broth
1/2 teaspoon dried tarragon
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Directions
Sprinkle pork with 1/2 teaspoon salt and white pepper. In a large nonstick skillet coated with cooking spray, heat 2 teaspoons butter over medium heat. Add pork chops; cook 5-6 minutes on each side or until a thermometer reads 145°. Remove from pan.
In same skillet, heat remaining butter over medium-high heat. Add mushrooms; cook and stir 6-8 minutes or until tender. Add wine, tarragon and remaining salt, stirring to loosen browned bits from pan. Bring to a boil; cook until liquid is reduced by half. Return chops to pan; heat through.
Nutrition Facts 1 pork chop with 1/3 cup mushrooms: 299 calories, 13g fat (5g saturated fat), 89mg cholesterol, 515mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
Ingredients
6 thick-sliced bacon strips, chopped
1 small onion, thinly sliced
6 tablespoons butter
1 tablespoon olive oil
3 garlic cloves, minced
1/4 cup white wine or chicken broth
9 cups frozen french-style green beans, thawed
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon pepper
2 to 3 tablespoons lemon juice
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Directions
In a large skillet, cook bacon over medium heat until crisp. Remove to paper towels with a slotted spoon; drain. In the same skillet, saute onion in butter and oil until tender. Add garlic; cook 1 minute longer. Stir in wine; bring to a boil. Simmer, uncovered, for 5-8 minutes or until liquid is reduced by half.
Add the green beans, salt, garlic powder and pepper; heat through. Stir in lemon juice and bacon.
Nutrition Facts 3/4 cup: 176 calories, 14g fat (7g saturated fat), 30mg cholesterol, 408mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 4g protein.
Ingredients
1 tablespoon olive oil
8 medium carrots, sliced
2 large onions, chopped
4 celery ribs, chopped
1 large green pepper, seeded and chopped
1 garlic clove, minced
2 cups chopped cabbage
2 cups frozen cut green beans (about 8 ounces)
2 cups frozen peas (about 8 ounces)
1 cup frozen corn (about 5 ounces)
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 bay leaf
2 teaspoons chicken bouillon granules
1-1/2 teaspoons dried parsley flakes
1 teaspoon salt
1 teaspoon dried marjoram
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 teaspoon pepper
4 cups water
1 can (28 ounces) diced tomatoes, undrained
2 cups V8 juice
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Directions
In a stockpot, heat oil over medium-high heat; saute carrots, onions, celery and green pepper until crisp-tender. Add garlic; cook and stir 1 minute. Stir in remaining ingredients; bring to a boil.
Reduce heat; simmer, covered, until vegetables are tender, 1 to 1-1/2 hours. Remove bay leaf.
Best Vegetable Soup Tips How do you make vegetable soup from scratch? It's simple to make vegetable soup from scratch! All you need is to combine and simmer the veggies, chickpeas, V8 juice, seasonings and sauces in a stockpot for about an hour and a half, and voila! You've got a warm and tasty homemade vegetable soup waiting for you on the stove. How do you thicken vegetable soup? To thicken vegetable soup, try using a thickening agent. We recommend using tomato paste or flour to thicken this recipe. Or you could add in more veggies or chickpeas to "beef" up your soup. How long does homemade vegetable soup last? Homemade vegetable soups lasts for about three days when stored in an airtight container in the fridge. If you'd like to enjoy it for even longer, learn how to freeze it! How can I make my vegetable soup more flavorful? This vegetable soup is already chock-full of flavor, but adding a few toppings will boost your flavor even more. Try grating fresh Parmesan cheese or sprinkling oyster crackers on top. (Psst! Make sure to check out our soup guide for more tips.) Research contributed by Christina Herbst, Taste of Home Assistant Digital Editor
Nutrition Facts 1 cup: 105 calories, 2g fat (0 saturated fat), 0 cholesterol, 488mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1 starch.
Ingredients
1-1/2 pounds small red potatoes, halved
12 ounces uncooked whole grain spiral pasta
3 cups cut fresh or frozen green beans
1 jar (6-1/2 ounces) prepared pesto
1 cup grated Parmigiano-Reggiano cheese
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Directions
Place potatoes in a large saucepan; add water to cover. Bring to a boil. Reduce heat; cook, uncovered, until tender, 8-10 minutes. Drain; transfer to a large bowl.
Meanwhile, cook pasta according to package directions, adding green beans during the last 5 minutes of cooking. Drain, reserving 3/4 cup pasta water; add to potatoes. Toss with pesto, cheese and enough pasta water to moisten.
Nutrition Facts 3/4 cup: 261 calories, 10g fat (3g saturated fat), 11mg cholesterol, 233mg sodium, 34g carbohydrate (2g sugars, 5g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
Ingredients
3/4 pound bulk hot Italian sausage
3/4 pound lean ground beef (90% lean)
1 small onion, chopped
2 cans (10-1/2 ounces each) condensed cream of celery soup, undiluted
2 cups frozen cut green beans, thawed
1 can (15-1/4 ounces) whole kernel corn, drained
2 cups shredded Colby-Monterey Jack cheese, divided
1/2 cup 2% milk
1 teaspoon garlic powder
1/4 teaspoon seasoned salt
1/4 to 1/2 teaspoon cayenne pepper
1 package (32 ounces) frozen Tater Tots
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Directions
In a Dutch oven, cook the sausage, beef and onion over medium heat until meat is no longer pink; drain. Add the soup, beans, corn, 1 cup cheese, milk, garlic powder, seasoned salt and cayenne. Transfer to 2 greased 11x7-in. baking dishes. Top with Tater Tots; sprinkle with remaining cheese.
Cover and freeze 1 casserole for up to 3 months. Cover and bake the remaining casserole at 350° for 40 minutes. Uncover and bake until bubbly, 5-10 minutes longer.
To use frozen casserole: Thaw in the refrigerator overnight. Remove from the refrigerator 30 minutes before baking.
Cover and bake at 350° for 50 minutes. Uncover and bake until bubbly, 5-10 minutes longer.
Test Kitchen TipsWant more tater tot ideas? Consider this tater tot casserole or these bacon wrapped tots.
Nutrition Facts 1 piece: 370 calories, 22g fat (8g saturated fat), 48mg cholesterol, 1085mg sodium, 30g carbohydrate (4g sugars, 3g fiber), 16g protein.
Six-Cheese Lasagna
Ingredients
1 jar (24 ounces) meatless spaghetti sauce
2 large eggs, beaten
1 carton (15 ounces) ricotta cheese
1-1/2 cups 4% cottage cheese
1/4 cup grated Parmesan cheese
1/4 cup grated Romano or Asiago cheese
8 no-cook lasagna noodles
4 cups shredded part-skim mozzarella cheese
6 slices provolone cheese, quartered
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Directions
Preheat oven to 350°. In a large skillet, cook beef and sausage over medium heat until no longer pink; drain. Stir in spaghetti sauce. In a large bowl, combine eggs, ricotta, cottage, Parmesan and Romano cheeses.
Spread 1-1/2 cups sauce mixture in a greased 13x9-in. baking dish. Top with 4 noodles. Spread 1-1/2 cups sauce to edges of noodles. Sprinkle with 2 cups mozzarella cheese. Top with ricotta mixture, provolone cheese and remaining noodles, sauce and mozzarella cheese.
Cover and bake 50 minutes or until a thermometer reads 160°. Uncover; bake 10 minutes longer or until cheese is lightly browned. Let stand 15 minutes before cutting. Freeze option:Cool unbaked casseroles; cover and freeze up to 3 months. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350deg;. Bake as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165°.
Nutrition Facts 1 piece: 469 calories, 27g fat (14g saturated fat), 135mg cholesterol, 1005mg sodium, 20g carbohydrate (9g sugars, 1g fiber), 37g protein
Vanilla Fruit Pizza
Ingredients
1 sheet refrigerated pie pastry
1 cup water
1 package (.8 ounce) cook-and-serve vanilla pudding mix
1 package (.3 ounce) sugar-free lemon gelatin
1 package (8 ounces) fat-free cream cheese, cubed
Sugar substitute equivalent to 2 tablespoons sugar
1/2 cup reduced-fat whipped topping
1-1/2 cups quartered fresh strawberries
1-1/2 cups sliced halved peeled kiwifruit
1 can (8 ounces) unsweetened pineapple chunks, drained
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Directions
Preheat oven to 450°. On a work surface, unroll crust. Roll to a 12-in. circle. Transfer to a 14-in. pizza pan; prick with a fork. Bake until golden brown, 4-5 minutes. Cool on a wire rack.
In a saucepan, combine water and pudding mix until smooth. Bring to a boil over medium heat, stirring constantly. Whisk in gelatin; cook and stir until thickened, about 1 minute longer. Remove from the heat and let cool.
In a small bowl, beat cream cheese and sugar substitute until smooth; fold in whipped topping. Spread cream cheese mixture over crust to within 1/2 in. of edge. Spread gelatin mixture evenly over cream cheese mixture. Arrange fruit over top. Refrigerate until chilled, 1 hour. Refrigerate leftovers.
Nutrition Facts 1 piece: 216 calories, 8g fat (4g saturated fat), 7mg cholesterol, 303mg sodium, 29g carbohydrate (11g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1/2 fruit.
Fruited Punch
Ingredients
1-1/2 cups sugar
1-1/2 cups water
1 bottle (2 liters) ginger ale, chilled
3 cups strong brewed tea, chilled
3 cups cold orange juice
3 cups cold unsweetened pineapple juice
1/2 cup lemon juice
3 cups thinly sliced fresh strawberries or frozen unsweetened sliced strawberries
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Directions
For sugar syrup, combine sugar and water in a small saucepan; bring to a boil over medium heat. Reduce heat; simmer, uncovered, 3-4 minutes or until sugar is dissolved, stirring occasionally. Cool completely. Transfer to a covered container; refrigerate until cold, about 1 hour.
To serve, combine ginger ale, tea, fruit juices and sugar syrup in a punch bowl. Or, divide ingredients between 2 pitchers and stir to combine. Serve with strawberries.
Nutrition Facts 3/4 cup: 107 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 27g carbohydrate (25g sugars, 0 fiber), 0 protein.
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