lunch for 4/7/21 for the Original Copy Officer Captain Family and 270,036 OCS.
- Katherine Victoria Vananderland
- Apr 6, 2021
- 8 min read
Another Diabetic, Heart Healthy amazing lunch for the best crew this side of the Mississippi. May today be an awakening for you to enjoy the beauty of the day and make the rain and shower bring out the new Spring Flowers. Today, celebrate You and One more day; you have made it one more month with your battle. This meal is sure to drive out any cancer of the body. I have to wait 10 days till I go to the store but, I made a fresh order with amazon tonight. I will be thinking of you tonight and let's wake up to a beautiful Sunrise! All the best to a team and crew who is motivated to loose weight. 15 solid minuets tonight next week 30 min with two 15 min. workouts.
Ingredients
2 salmon fillets (6 ounces each), skin removed
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons quick-cooking oats, crushed
3 tablespoons finely chopped California Walnuts
2 tablespoons olive oil
Directions
Preheat oven to 400°. Place salmon on a baking sheet; sprinkle with salt and pepper. Combine remaining ingredients; press onto salmon. Bake until fish just begins to flake easily with a fork, 12-15 minutes.
Test Kitchen tipsOatmeal's complex carbohydrates help your body release seratonin and improve your mood. When you're shopping, buy wild-caught salmon if it's available. It has a significantly higher vitamin D content than farm-raised salmon. Salmon is loaded with omega-3 fatty acids, which can help reduce your risk of depression.
Nutrition Facts 1 fillet: 484 calories, 37g fat (6g saturated fat), 85mg cholesterol, 381mg sodium, 7g carbohydrate (0 sugars, 2g fiber), 32g protein. Diabetic exchanges: 5 lean meat, 3 fat, 1/2 starch.
Ingredients
1 pound small red potatoes (about 10), halved
1 pound fresh asparagus, trimmed and halved crosswise
3 pouches (2-1/2 ounces each) albacore white tuna in water
1/2 cup pitted Greek olives, halved, optional
1/2 cup zesty Italian salad dressing
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Directions
Place potatoes in a large saucepan; add water to cover by 2 in. Bring to a boil. Reduce heat; cook, uncovered, until tender, 10-12 minutes, adding asparagus during the last 2-4 minutes of cooking. Drain potatoes and asparagus; immediately drop into ice water.
To serve, drain potatoes and asparagus; pat dry and divide among 4 plates. Add tuna and, if desired, olives. Drizzle with dressing.
Nutrition Facts 1 serving (calculated without olives): 233 calories, 8g fat (0 saturated fat), 22mg cholesterol, 583mg sodium, 23g carbohydrate (4g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.
Ingredients
1 prebaked 12-inch pizza crust
1/3 cup pizza sauce
1 cup shaved Parmesan cheese
2 cups fresh baby spinach, thinly sliced
8 ready-to-serve fully cooked bacon strips, cut into 1-inch pieces
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Directions
Preheat oven to 450°. Place crust on an ungreased baking sheet. Spread with sauce; top with 1/2 cup cheese, spinach and bacon. Sprinkle with remaining cheese. Bake until cheese is melted, 8-10 minutes.
Nutrition Facts 1 slice: 269 calories, 10g fat (4g saturated fat), 10mg cholesterol, 726mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Ingredients
3-1/2 cups water
1 package (3 ounces) Oriental ramen noodles
1 cup cooked small shrimp, peeled and deveined
1/2 cup chopped green onions
1 medium carrot, julienned
2 tablespoons soy sauce
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Directions
In a large saucepan, bring water to a boil. Set aside seasoning packet from noodles. Add the noodles to boiling water; cook and stir for 3 minutes.
Add the shrimp, onions, carrot, soy sauce and contents of seasoning packet. Cook until heated through, 3-4 minutes longer.
Nutrition Facts 1 cup: 148 calories, 4g fat (2g saturated fat), 83mg cholesterol, 857mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 12g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
Ingredients
1-1/4 cups uncooked orzo pasta
2 packages (10 ounces each) frozen broccoli with cheese sauce
2 tablespoons butter
1-1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch cubes
1 medium onion, chopped
3/4 teaspoon salt
1/2 teaspoon pepper
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Directions
Cook orzo according to package directions. Meanwhile, heat broccoli with cheese sauce according to package directions.
In a large skillet, heat butter over medium heat. Add chicken, onion, salt and pepper; cook and stir 6-8 minutes or until chicken is no longer pink and onion is tender. Drain orzo. Stir orzo and broccoli with cheese sauce into skillet; heat through.
Nutrition Facts 1 cup: 359 calories, 9g fat (4g saturated fat), 77mg cholesterol, 655mg sodium, 38g carbohydrate (4g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
Ingredients
1/2 teaspoon grated lemon zest
3 tablespoons lemon juice
2 tablespoons olive oil
2 garlic cloves, minced
2 teaspoons capers, drained
3 tablespoons minced fresh basil, divided
4 tilapia fillets (6 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
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Directions
In a small bowl, whisk lemon zest, lemon juice, oil and garlic until blended; stir in capers and 2 tablespoons basil. Reserve 2 tablespoons mixture for drizzling cooked fish. Brush remaining mixture onto both sides of tilapia; sprinkle with salt and pepper.
Grill tilapia on a lightly oiled rack, covered, over medium heat or broil 4 in. from heat until fish just begins to flake easily with a fork, 3-4 minutes on each side. Drizzle with reserved lemon mixture; sprinkle with remaining basil.
Nutrition Facts 1 fillet: 206 calories, 8g fat (2g saturated fat), 83mg cholesterol, 398mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.
Ingredients
1-1/2 pounds beef top sirloin steak
8 bacon strips, cooked
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
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Directions
Lightly score steak by making shallow diagonal cuts into top of steak at 1-in. intervals; repeat cuts in opposite direction. Cover steak with plastic wrap; pound with a meat mallet to 1/2-in. thickness. Remove plastic.
Place bacon widthwise at center of steak. In a bowl, mix remaining ingredients; spoon over bacon. Starting at a short side, roll up steak jelly-roll style; secure with toothpicks. Cut into 6 slices.
Place on an oiled grill rack. Grill pinwheels, covered, over medium heat until beef reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°), 5-6 minutes on each side. Discard toothpicks before serving.
Health Tip: Spinach is loaded with vitamin K, which plays an important role in bone health.
Nutrition Facts 1 pinwheel: 227 calories, 10g fat (4g saturated fat), 60mg cholesterol, 536mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
Ingredients
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14-1/2 ounces) no-salt-added petite diced tomatoes, undrained
1 can (16 ounces) butter beans, rinsed and drained
6 cups fresh baby spinach (about 6 ounces)
1/2 teaspoon Italian seasoning
1/4 teaspoon pepper
Optional: Hot cooked pasta and grated Parmesan cheese
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Directions
In a large skillet, heat oil over medium-high heat. Add garlic; cook and stir until tender, 30-45 seconds. Add tomatoes, beans, spinach, Italian seasoning and pepper; cook until spinach is wilted, stirring occasionally. If desired, serve with pasta and cheese. Freeze option: Freeze cooled bean mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add water if necessary.
Nutrition Facts 1-1/4 cups (calculated without pasta and cheese): 147 calories, 4g fat (1g saturated fat), 0 cholesterol, 353mg sodium, 28g carbohydrate (8g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1/2 fat.
Ingredients
1 carton (16 ounces) whipped topping
1 package (3.4 ounces) instant pistachio pudding mix
6 to 7 drops green food coloring, optional
3 cups miniature marshmallows
1 can (20 ounces) pineapple tidbits, undrained
1/2 cup chopped pistachios or walnuts
Additional whipped topping, optional
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Directions
In a large bowl, combine whipped topping, pudding mix and food coloring if desired. Fold in the marshmallows and pineapple. Cover and refrigerate for at least 2 hours. Just before serving, top with additional whipped topping if desired, sprinkle with nuts.
Nutrition Facts 3/4 cup: 236 calories, 9g fat (7g saturated fat), 0 cholesterol, 140mg sodium, 35g carbohydrate (23g sugars, 1g fiber), 2g protein.
Ingredients
1 tablespoon honey
3/4 teaspoon lemon juice
1/2 teaspoon minced fresh mint
1 cup seeded chopped watermelon
1/2 cup fresh blueberries
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Directions
In a small bowl, combine the honey, lemon juice and mint. Add watermelon and blueberries; toss gently to coat. Chill until serving.
Editor's Note
If using frozen blueberries, use without thawing to avoid discoloring the batter.
Nutrition Facts 3/4 cup: 78 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 20g carbohydrate (17g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
Ingredients
5 medium oranges or 10 clementines
1/2 cup pomegranate seeds
2 tablespoons honey
1 to 2 teaspoons orange flower water or orange juice
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Directions
Cut a thin slice from the top and bottom of each orange; stand orange upright on a cutting board. With a knife, remove peel and outer membrane from oranges. Cut crosswise into 1/2-in. slices.
Arrange orange slices on a serving platter; sprinkle with pomegranate seeds. In a small bowl, mix honey and orange flower water; drizzle over fruit.
Nutrition Facts 2/3 cup: 62 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fruit.
Ingredients
1 package (16 ounces) potato gnocchi
2 tablespoons olive oil
1 package (12 ounces) fully cooked Italian chicken sausage links, halved and sliced
2 shallots, finely chopped
2 garlic cloves, minced
1 cup white wine or chicken broth
1 tablespoon cornstarch
1/2 cup reduced-sodium chicken broth
3 cups fresh baby spinach
1/2 cup heavy whipping cream
1/4 cup shredded Parmesan cheese
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Directions
Cook gnocchi according to package directions. Meanwhile, in a large skillet, heat oil over medium-high heat; cook sausage and shallots until sausage is browned and shallots are tender. Add garlic; cook 1 minute longer.
Stir in wine. Bring to a boil; cook until liquid is reduced by half, 3-4 minutes. In a small bowl, mix cornstarch and broth until smooth; stir into sausage mixture. Return to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Add spinach and cream; cook and stir until spinach is wilted.
Drain gnocchi; add to pan and heat through. Sprinkle with cheese.
Test Kitchen tipsGnocchi is available shelf-stable and frozen. Look for the shelf-stable variety in the pasta aisle.
If you don't have gnocchi on hand to make this dish, use your favorite medium-sized pasta.
Editor's Note
Look for potato gnocchi in the pasta or frozen foods section.
Nutrition Facts 1 cup: 604 calories, 28g fat (12g saturated fat), 119mg cholesterol, 1226mg sodium, 58g carbohydrate (3g sugars, 4g fiber), 27g protein.
Ingredients
3/4 cup sugar, divided
4 teaspoons ground cinnamon
4 tubes (7-1/2 ounces each) refrigerated buttermilk biscuits
1/2 cup white baking chips
1/2 cup dried cranberries
1/4 cup chopped walnuts or pecans
1/4 cup butter, cubed
1/2 cup eggnog
GLAZE:
1 cup confectioners' sugar
1/2 teaspoon rum or vanilla extract
2 to 3 tablespoons eggnog
Optional toppings: Additional dried cranberries, white baking chips and chopped nuts
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Directions
Preheat oven to 350°. In a large bowl, mix 1/2 cup sugar and cinnamon. Cut each biscuit into quarters; add to sugar mixture and toss to coat. Arrange half of the biscuits in a greased 10-in. tube pan. Sprinkle with baking chips, cranberries and walnuts. Top with remaining biscuits.
In a microwave, melt butter. Stir in eggnog and remaining sugar until blended; pour over biscuits.
Bake 40-45 minutes or until golden brown. Cool in pan 5 minutes before inverting onto a serving plate.
For glaze, in a small bowl, mix confectioners' sugar, extract and enough eggnog to reach a drizzling consistency. Spoon over warm bread. Sprinkle with toppings as desired.
Nutrition Facts 1 serving (calculated without optional toppings): 310 calories, 13g fat (5g saturated fat), 15mg cholesterol, 596mg sodium, 47g carbohydrate (26g sugars, 1g fiber), 4g protein.
Ingredients
4 cups water
1/3 cup instant coffee granules
1/4 to 1/2 cup sugar
6 cups 2% milk
4 cups half-and-half cream
4 teaspoons vanilla extract or hazelnut flavoring syrup, optional
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Directions
Microwave water 90 seconds. Stir in instant coffee. Add sugar.
Stir in milk, cream and, if desired, extract or flavoring until combined. Serve over ice.
Nutrition Facts 1 cup: 174 calories, 8g fat (6g saturated fat), 40mg cholesterol, 88mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 6g protein.
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