Lunch for the Original Copy Officer Captain Family and 270,036 OCS 4/17/21
- Katherine Victoria Vananderland
- Apr 16, 2021
- 10 min read
Here is a classic Soup, Sandwich, Salad Meal. I kept it simple for you so it would be easy to make for you this Sunday. May God be with you and bring you blessings of healing to your body that you deserve. I don't have bad days I just gain a lot of experience thank you for understanding my symptoms last night. I owe you my life till eternity and back.
Ingredients
3 tablespoons olive oil
20 fresh Brussels sprouts, trimmed and halved
2 shallots, sliced
1/2 teaspoon salt
1/2 cup balsamic vinegar
1 skinned rotisserie chicken, shredded
3 cups torn romaine
2/3 cup chopped roasted sweet red peppers
1/2 cup chopped sun-dried tomatoes (not oil-packed)
1/2 cup balsamic vinaigrette
3/4 cup pistachios, toasted
3/4 cup dried cranberries
Fresh goat cheese, optional
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Directions
In a large skillet, heat oil over medium heat. Add Brussels sprouts and shallots; cook and stir until browned and tender, 10-12 minutes. Sprinkle with salt; drizzle with balsamic vinegar. Cook 2-3 minutes, reducing liquid and stirring to loosen browned bits from pan.
Combine chicken, romaine, red pepper and sun-dried tomatoes. Toss with Brussels sprouts mixture and balsamic vinaigrette. Top with pistachios and dried cranberries; serve with goat cheese if desired.
Editor's Note
To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.
Nutrition Facts 1-1/3 cups: 500 calories, 25g fat (4g saturated fat), 73mg cholesterol, 657mg sodium, 39g carbohydrate (24g sugars, 7g fiber), 30g protein.
Ingredients
2 tablespoons butter
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
3 garlic cloves, minced
2 tablespoons chopped fresh parsley
6 ounces fresh baby spinach (about 8 cups)
1 cup cherry tomatoes, halved
Lemon halves
1/8 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup sliced almonds, toasted
Shredded Parmesan cheese, optional
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Directions
In a large skillet, heat butter over medium heat; saute shrimp and garlic until shrimp turn pink, 3-4 minutes. Stir in parsley; remove from heat.
To serve, place spinach and tomatoes in a serving dish; top with shrimp mixture. Squeeze lemon juice over salad; sprinkle with salt and pepper. Sprinkle with almonds and, if desired, cheese.
Editor’s Note: To toast nuts, cook in a skillet over low heat until lightly browned, stirring occasionally.
Nutrition Facts 1 serving: 201 calories, 10g fat (4g saturated fat), 153mg cholesterol, 291mg sodium, 6g carbohydrate (1g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
Ingredients
2 tablespoons butter
1 cup pecan halves
1/4 teaspoon salt
1/8 teaspoon pepper
DRESSING:
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 tablespoon sugar
1 tablespoon orange juice
1/8 teaspoon pepper
SALAD:
1 package (5 ounces) spring mix salad greens
3/4 pound sliced rotisserie chicken breast
1 cup sliced fresh strawberries
1 cup shredded Swiss cheese
Salad croutons, optional
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Directions
In a large heavy skillet, melt butter. Add pecans; cook over medium heat until nuts are toasted, about 4 minutes. Stir in salt and pepper.
In a small bowl, whisk dressing ingredients until blended. For salad, in a large bowl, combine salad greens, chicken, strawberries and cheese. Drizzle with dressing; toss to coat. Serve with buttered pecans and, if desired, croutons.
Nutrition Facts 1 serving (calculated without croutons): 392 calories, 30g fat (8g saturated fat), 77mg cholesterol, 210mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 24g protein.
Ingredients
1/4 cup plus 1 tablespoon all-purpose flour, divided
1 teaspoon salt
4 tilapia fillets (4 ounces each)
2 tablespoons plus 2 teaspoons butter, divided
1/3 cup reduced-sodium chicken broth
2 tablespoons white wine or additional reduced-sodium chicken broth
1-1/2 teaspoons lemon juice
1-1/2 teaspoons minced fresh parsley
2 cups hot cooked rice
1/4 cup sliced almonds, toasted
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Directions
In a shallow bowl, combine 1/4 cup flour and salt. Dip fillets in flour mixture.
In a large nonstick skillet, cook fillets in 2 tablespoons butter over medium-high heat until fish just begins to flake with a fork, 4-5 minutes on each side. Remove and keep warm.
In the same skillet, melt remaining 2 teaspoons butter. Stir in remaining 1 tablespoon flour until smooth; gradually whisk in broth, wine and lemon juice. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in parsley. Serve fish and sauce with rice; garnish with almonds.
Nutrition Facts 1 fillet with 1/2 cup rice and 4 teaspoons sauce: 334 calories, 12g fat (6g saturated fat), 76mg cholesterol, 593mg sodium, 30g carbohydrate (1g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 3 very lean meat, 2 starch, 2 fat.
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Ingredients
2 large portobello mushrooms, coarsely chopped
1 medium onion, chopped
3 garlic cloves, minced
2 tablespoons olive oil
1/2 cup white wine or vegetable broth
1 can (28 ounces) diced tomatoes, undrained
2 cups chopped fresh kale
1 bay leaf
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
2 cans (15 ounces each) cannellini beans, rinsed and drained
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Directions
In a large skillet, saute the mushrooms, onion and garlic in oil until tender. Add the wine. Bring to a boil; cook until liquid is reduced by half. Stir in the tomatoes, kale and seasonings. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes.
Add beans; heat through. Discard bay leaf.
Nutrition Facts 1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
Ingredients
2 cups uncooked elbow macaroni
1/2 cup butter, cubed
1/2 cup all-purpose flour
1-1/2 to 2 cups 2% milk
1 cup sour cream
8 ounces cubed Velveeta
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon ground mustard
1/2 teaspoon pepper
2 cups shredded cheddar cheese
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Directions
Cook macaroni according to package directions.
Meanwhile, preheat oven to 350°. In a large saucepan, melt butter. Stir in flour until smooth. Gradually add 1-1/2 cups milk. Bring to a boil; cook and stir 2 minutes or until thickened. Reduce heat; stir in sour cream, Velveeta, Parmesan cheese, salt, mustard and pepper until smooth and cheese is melted. Add additional milk to reach desired consistency.
Drain macaroni; toss with cheddar cheese. Transfer to a greased 3-qt. baking dish. Stir in cream sauce.
Bake, uncovered, 35-40 minutes or until golden brown and bubbly.
Creamy Mac and Cheese Tips How do you keep mac and cheese creamy? This homemade mac and cheese recipe has plenty of creamy ingredients, and you can make sure to keep all of that creamy goodness by not overcooking your cream sauce. Cook it just until thickened. Once it's ready, seal in moisture by covering your dish with foil for the first half of the bake.What can you add to mac and cheese to make it better? Many mix-ins go well with mac and cheese. You can add steamed vegetables such as broccoli or cauliflower, or make your homemade creamy mac and cheese a hearty main dish by adding cubed ham, rotisserie chicken, ground beef or pulled pork. Add texture by topping it with green onions, parsley, bacon, truffle oil, crushed crackers or potato chips. Or get creative with the cheese! Trying mixing in an unexpected variety of little-known cheeses for a more complex flavor. Here are more cheese recipes we crave.How long does homemade mac and cheese last? To make your homemade mac and cheese last, keep the leftovers in the fridge for up to three days, or in the freezer for up to two months. Research contributed by Elizabeth Harris.
Nutrition Facts 1 cup: 653 calories, 46g fat (30g saturated fat), 143mg cholesterol, 1141mg sodium, 35g carbohydrate (8g sugars, 1g fiber), 25g protein.
Ingredients
1/2 cup all-purpose flour
1 large egg, beaten
1/2 cup crushed Ritz crackers (about 10 crackers)
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
4 tilapia fillets (5 ounces each)
2 tablespoons olive oil
Lemon wedges
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Directions
Place flour and egg in separate shallow bowls. In another shallow bowl, combine the crackers, cheese and salt. Dip fillets in the flour, then egg, then cracker mixture; turn until coated.
In a large cast-iron or other heavy skillet, cook fillets in oil over medium heat until fish just begins to flake easily with a fork. Serve with lemon wedges.
Nutrition Facts 1 fillet: 287 calories, 13g fat (3g saturated fat), 125mg cholesterol, 440mg sodium, 12g carbohydrate (1g sugars, 0 fiber), 31g protein.
Ingredients
20 large fresh mushrooms
3 tablespoons butter
1 small onion, chopped
1/4 cup dry bread crumbs
1/4 cup finely chopped pecans
3 tablespoons grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon dried basil
Dash cayenne pepper
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Directions
Preheat oven to 400°. Remove stems from mushrooms; set caps aside. Finely chop stems. In a large skillet, heat butter over medium heat. Add chopped mushrooms and onion; saute until liquid has evaporated, about 5 minutes. Remove from heat; set aside.
Meanwhile, combine remaining ingredients; add mushroom mixture. Stuff firmly into mushroom caps. Bake, uncovered, in a greased 15x10x1-in. baking pan until tender, 15-18 minutes. Serve warm.
Nutrition Facts 1 stuffed mushroom: 44 calories, 3g fat (1g saturated fat), 5mg cholesterol, 67mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein.
Ingredients
7 unpeeled medium potatoes (about 2 pounds)
2 quarts ice water
5 teaspoons salt
2 teaspoons garlic powder
1-1/2 teaspoons celery salt
1-1/2 teaspoons pepper
Oil for deep-fat frying
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Directions
Using a vegetable peeler or metal cheese slicer, cut potatoes into very thin slices. Place in a large bowl; add ice water and salt. Soak for 30 minutes.
Drain potatoes; place on paper towels and pat dry. In a small bowl, combine the garlic powder, celery salt and pepper; set aside.
In a cast-iron or other heavy skillet, heat 1-1/2 in. oil to 375°. Fry potatoes in batches until golden brown, 3-4 minutes, stirring frequently.
Remove with a slotted spoon; drain on paper towels. Immediately sprinkle with seasoning mixture. Store in an airtight container.
Homemade Potato Chips Tips What potatoes are the best for making chips? Fresh, firm, and non-sprouted russet potatoes are the best for making chips. Soaking the sliced potato in ice water will remove a lot of the starch content, which results in a delicious crispy chip. Just remember to pat them dry thoroughly before frying.How do you keep homemade potato chips crispy? To keep homemade potato chips crispy, remove their excess oil by placing them on clean paper towels after they're done frying. Then, store your chips in an air-tight container to prevent moisture exposure. Top these creative recipes with your crispy potato chips!Are homemade potato chips healthier than store-bought? Yes, these homemade potato chips are healthier than store-bought! This recipe uses potatoes, oil and seasonings, so they’re not packed with preservatives you’d find in bagged chips. Homemade chips tend to be lower in fat and sodium, as you can control how little or how much salt is used according to your preferred taste. Our air-fryer potato chips are healthy, too!How do I slice potatoes to make my chips more uniform? To slice uniform chips, use a mandolin to slice the potato. It not only cuts down on time, but using a slicer creates consistent slice sizes which ensures that your chips will cook evenly.
Nutrition Facts 3/4 cup: 176 calories, 8g fat (1g saturated fat), 0 cholesterol, 703mg sodium, 24g carbohydrate (1g sugars, 3g fiber), 3g protein.
Ingredients
1 pound fresh asparagus, trimmed
1 sheet frozen puff pastry, thawed
2 cups shredded fontina cheese
1 teaspoon grated lemon zest
2 tablespoons lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
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Directions
Preheat oven to 400°. In a large skillet, bring 1 in. of water to a boil; add asparagus. Cook, covered, until crisp-tender, 3-5 minutes. Drain and pat dry.
On a lightly floured surface, roll pastry sheet into a 16x12-in. rectangle. Transfer to a parchment-lined large baking sheet. Bake until golden brown, about 10 minutes.
Sprinkle 1-1/2 cups cheese over pastry to within 1/2-in. of edges. Place asparagus over top; sprinkle with remaining cheese. Mix remaining ingredients; drizzle over top. Bake until cheese is melted, 10-15 minutes. Serve warm.
Nutrition Facts 1 piece: 142 calories, 9g fat (4g saturated fat), 16mg cholesterol, 202mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 5g protein.
Egg-Topped Avocado Toast
Ingredients
2 slices multigrain bread, toasted
2 teaspoons butter
1/2 medium ripe avocado, peeled and thinly sliced
4 thin slices tomato
2 thin slices red onion
2 large eggs
1/8 teaspoon seasoned salt
2 tablespoons shredded cheddar cheese
2 bacon strips, cooked and crumbled
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Directions
Spread each slice of toast with butter; place on a plate. Top with avocado; mash gently with a fork. Top with tomato and onion.
To poach each egg, place 1/2 cup water in a small microwave-safe bowl or glass measuring cup; break an egg into the water. Microwave, covered, on high 1 minute. Microwave in 10-second intervals until white is set and yolk begins to thicken; let stand 1 minute. Using a slotted spoon, place egg over sandwich.
Sprinkle eggs with seasoned salt. Top with cheese and bacon.
Test Kitchen tipsFor a buttery texture and flavor, be sure to use a ripe avocado. To speed its ripening, place it in a brown paper bag along with an apple or kiwifruit. If your avocado is ripe before you need it, refrigerate it and it'll stay at its peak a few days longer. To store leftover avocado, sprinkle the cut surface with lemon juice and wrap it tightly with plastic wrap; use within a day. If you're more comfortable cooking your egg in a skillet, sunny side up or over-easy eggs would be delicious, too! Health Tip: Skip the cheese and bacon to reduce the saturated fat and start your morning on a healthier note.
Nutrition Facts 1 open-faced sandwich: 313 calories, 21g fat (7g saturated fat), 211mg cholesterol, 492mg sodium, 18g carbohydrate (4g sugars, 5g fiber), 15g protein.
Ingredients
1/2 small ripe avocado, peeled
2 tablespoons mayonnaise
1/2 teaspoon lemon juice
2 tablespoons crumbled Gorgonzola cheese
4 slices Italian bread, toasted
1-1/2 cups fresh baby spinach
4 tomato slices
4 thick-sliced applewood smoked bacon strips, cooked
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Directions
Mash avocado with a fork; stir in mayonnaise and lemon juice. Gently stir in cheese.
Spread over toasts. Top 2 of the slices with spinach, tomato, bacon and remaining slices of toast.
Nutrition Facts 1 sandwich: 420 calories, 29g fat (7g saturated fat), 27mg cholesterol, 921mg sodium, 27g carbohydrate (3g sugars, 5g fiber), 15g protein.
Ingredients
4 slices whole wheat cinnamon-raisin bread
4 slices sharp white cheddar cheese (3 ounces)
1 small apple, thinly sliced
1 thin slice red onion, separated into rings
1/4 teaspoon crushed red pepper flakes, optional
1 tablespoon butter, softened
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Directions
Layer each of 2 bread slices with 1 slice cheese. Top with apple and onion. If desired, sprinkle with pepper flakes. Top with the remaining cheese and bread. Spread outsides of sandwiches with butter.
In a large skillet, toast sandwiches over medium-low heat 3-5 minutes on each side or until golden brown and cheese is melted.
Nutrition Facts 1 sandwich: 456 calories, 27g fat (14g saturated fat), 75mg cholesterol, 616mg sodium, 37g carbohydrate (13g sugars, 5g fiber), 20g protein.
Ingredients
1 cup all-purpose flour
1/4 cup confectioners' sugar
1/2 cup cold butter, cubed
GLAZE:
5 teaspoons cornstarch
1-1/4 cups unsweetened pineapple juice
1 teaspoon lemon juice
TOPPINGS:
1 package (8 ounces) reduced-fat cream cheese
1/3 cup sugar
1 teaspoon vanilla extract
2 cups halved fresh strawberries
1 cup fresh blueberries
1 can (11 ounces) mandarin oranges, drained
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Directions
Preheat oven to 350°. In a large bowl, mix flour and confectioners' sugar; cut in butter until crumbly. Press onto an ungreased 12-in. pizza pan. Bake until very lightly browned, 10-12 minutes. Cool completely on a wire rack.
In a small saucepan, mix glaze ingredients until smooth; bring to a boil. Cook and stir until thickened, about 2 minutes. Cool slightly.
In a bowl, beat cream cheese, sugar and vanilla until smooth. Spread over crust. Top with berries and mandarin oranges. Drizzle with glaze. Refrigerate until cold.
Nutrition Facts 1 slice: 170 calories, 9g fat (6g saturated fat), 25mg cholesterol, 120mg sodium, 20g carbohydrate (13g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1/2 fruit.
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