Lunch 4/14/21 for the Original Copy Officer Captain Family and OCS of 207,036

Katherine Victoria Vananderland
Apr 13, 2021
4 min read

Happy Birthday Thursday, Wishing you a great day, and a wonderful vegetarian meal to change it up for something new. I like these smaller meals they are easier for me to make and easier for you to plan for I hope. WE can always go back to the big meals.

Sweet Potato Panzanella

Ingredients

2 cups cubed peeled sweet potatoes
4 cups cubed French bread
4 tablespoons olive oil, divided
1/8 teaspoon salt
1/8 teaspoon pepper
4 cups fresh baby spinach
1/2 small red onion, thinly sliced
1/4 cup minced fresh basil
1/4 cup minced fresh cilantro
1/3 cup red wine vinegar

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Directions

Preheat oven to 450°. Place sweet potatoes and water to cover in a large saucepan; bring to a boil. Reduce heat; cook, covered, just until tender, 8-12 minutes. Drain; cool slightly.
Meanwhile, toss bread cubes with 2 tablespoons oil, salt and pepper. Spread evenly in an ungreased 15x10x1-in. pan. Bake until golden brown, about 5 minutes. Transfer to a large bowl; cool slightly.
Add spinach, onion, herbs and sweet potatoes to toasted bread. In a small bowl, whisk together vinegar and remaining oil. Drizzle over salad; toss gently to combine.

Nutrition Facts 3/4 cup: 142 calories, 7g fat (1g saturated fat), 0 cholesterol, 150mg sodium, 17g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 starch, 1-1/2 fat.

Grilled Eggplant Panini with Basil Aioli

Ingredients

3/4 cup mayonnaise
1/3 cup chopped fresh basil
3 tablespoons grated Parmesan cheese
2 tablespoons minced fresh chives
1 tablespoon lemon juice
2 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1 large eggplant, cut into 8 slices
2 large sweet red peppers, cut into large pieces
2 tablespoons olive oil
4 ciabatta rolls, split
8 slices provolone cheese

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Directions

For aioli, place the first 8 ingredients in a blender; cover and process until smooth.
Brush vegetables with oil. Place in broiling pan and broil 3-4 inches from heat, or grill, covered, over medium heat until tender, 4-5 minutes per side. Chop the peppers when cool enough to handle.
Spread cut sides of each roll with 2 tablespoons aioli; top each with cheese. Layer bottoms with eggplant and peppers. Replace tops.
In a panini press, grill sandwiches until cheese is melted, 5-7 minutes. Serve remaining aioli with sandwiches or save for another use.

Test Kitchen tipsIf you want to cook the sandwiches on an outdoor grill, wrap each individually in foil. Cook for 2-3 minutes on each side. Try these sandwiches with large portobello mushrooms instead of sliced eggplant.

Nutrition Facts 1 panini: 732 calories, 38g fat (11g saturated fat), 33mg cholesterol, 1116mg sodium, 83g carbohydrate (12g sugars, 9g fiber), 23g protein.

Italian Herb-Lentil Patties with Mozzarella

Ingredients

3 cups dried lentils, rinsed
3 large eggs, lightly beaten
1 tablespoon dried minced onion
1 tablespoon dried parsley flakes
1 teaspoon dried basil
1 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
8 packets instant plain oatmeal (about 2 cups)
2 tablespoons canola oil
10 slices part-skim mozzarella cheese or provolone cheese
Marinara sauce, warmed, optional

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Directions

Cook lentils according to package directions; drain and cool slightly.
In a large bowl, combine eggs and seasonings; stir in cooked lentils and oatmeal. Shape into ten 3/4-in.-thick patties.
In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Cook patties in batches 4-6 minutes on each side or until golden brown and a thermometer reads 160°, adding additional oil as needed. Top with cheese; cook 1-2 minutes longer or until cheese is melted. If desired, serve with marinara sauce.

Nutrition Facts 1 patty: 416 calories, 12g fat (4g saturated fat), 74mg cholesterol, 517mg sodium, 54g carbohydrate (2g sugars, 9g fiber), 26g protein.

Stir-Fry Rice Bowl

Ingredients

1 tablespoon canola oil
2 medium carrots, julienned
1 medium zucchini, julienned
1/2 cup sliced baby portobello mushrooms
1 cup bean sprouts
1 cup fresh baby spinach
1 tablespoon water
1 tablespoon reduced-sodium soy sauce
1 tablespoon chili garlic sauce
4 large eggs
3 cups hot cooked brown rice
1 teaspoon sesame oil

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Directions

In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
Place 2-3 in. of water in a large skillet with high sides. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
Cook, uncovered, 3-5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.

Nutrition Facts 1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 vegetable, 1 fat.

Avocado Quesadillas

Ingredients

1 tablespoon canola oil
16 corn tortillas (6 inches)
2 cups shredded Mexican cheese blend
1 cup pico de gallo
1 large ripe avocado, peeled and thinly sliced
3 tablespoons minced fresh cilantro
Additional pico de gallo

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Directions

Grease a griddle with oil; heat over medium heat. Lightly sprinkle tortillas with water to moisten.
Place eight tortillas on griddle; sprinkle with cheese. After cheese has melted slightly, top with 1 cup pico de gallo, avocado and cilantro. Top with remaining tortillas.
Cook 3-4 minutes on each side or until lightly browned and cheese is melted. Serve with additional pico de gallo.

Nutrition Facts 2 quesadillas (calculated without additional pico de gallo): 611 calories, 37g fat (15g saturated fat), 50mg cholesterol, 455mg sodium, 54g carbohydrate (2g sugars, 12g fiber), 20g protein.

Marshmallow Fruit Dip

Ingredients

1 package (8 ounces) cream cheese, softened
3/4 cup cherry yogurt
1 carton (8 ounces) frozen whipped topping, thawed
1 jar (7 ounces) marshmallow creme
Assorted fresh fruit

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Directions

In a large bowl, beat cream cheese and yogurt until blended. Fold in whipped topping and marshmallow creme. Serve with fruit.

Nutrition Facts 2 tablespoons: 56 calories, 3g fat (2g saturated fat), 7mg cholesterol, 24mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 1g protein.