Lunch for the Original Copy Officer Captain Family and OCS of 270,036

You are the sunshine in our days; you make the world go round with your shine. Enjoy a seafood and side dish meal with love and grace to be around your neck. Know that you have the best thing inside of you your intelligence and creativity. A Treat to start the meal with berrylicious pops.

Berry White Ice Pops

Ingredients

• 1-3/4 cups whole milk, divided

• 1 to 2 tablespoons honey

• 1/4 teaspoon vanilla extract

• 1-1/2 cups fresh raspberries

• 1 cup fresh blueberries

• 10 freezer pop molds or 10 paper cups (3 ounces each) and wooden pop sticks

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Directions

• In a microwave, warm 1/4 cup milk; stir in honey until blended. Stir in remaining 1-1/2 cups milk and vanilla.

• Divide berries among molds; cover with milk mixture. Top molds with holders. If using cups, top with foil and insert sticks through foil. Freeze until firm.

Nutrition Facts 1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch.

Rosemary Salmon and Veggies

Ingredients

• 1-1/2 pounds salmon fillets, cut into 4 portions

• 2 tablespoons melted coconut oil or olive oil

• 2 tablespoons balsamic vinegar

• 2 teaspoons minced fresh rosemary or 3/4 teaspoon dried rosemary, crushed

• 1 garlic clove, minced

• 1/2 teaspoon salt

• 1 pound fresh asparagus, trimmed

• 1 medium sweet red pepper, cut into 1-inch pieces

• 1/4 teaspoon pepper

• Lemon wedges

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Directions

• Preheat oven to 400°. Place salmon in a greased 15x10x1-in. baking pan. Combine oil, vinegar, rosemary, garlic and salt. Pour half over salmon. Place asparagus and red pepper in a large bowl; drizzle with remaining oil mixture and toss to coat. Arrange around salmon in pan; sprinkle with pepper.

• Bake until salmon flakes easily with a fork and vegetables are tender, 12-15 minutes. Serve with lemon wedges.

Nutrition Facts 1 serving: 357 calories, 23g fat (9g saturated fat), 85mg cholesterol, 388mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 vegetable.

TASTE OF HOME

Grilled Bruschetta

Ingredients

• 1/2 cup balsamic vinegar

• 1-1/2 cups chopped and seeded plum tomatoes

• 2 tablespoons finely chopped shallot

• 1 tablespoon minced fresh basil

• 2 teaspoons plus 3 tablespoons olive oil, divided

• 1 garlic clove, minced

• 16 slices French bread baguette (1/2 inch thick)

• Sea salt and grated Parmesan cheese

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Directions

• In a small saucepan, bring vinegar to a boil; cook until liquid is reduced to 3 tablespoons, 8-10 minutes. Remove from heat. Meanwhile, combine tomatoes, shallot, basil, 2 teaspoons olive oil and garlic. Cover and refrigerate until serving.

• Brush remaining oil over both sides of baguette slices. Grill, uncovered, over medium heat until golden brown on both sides.

• Top toasts with tomato mixture. Drizzle with balsamic syrup; sprinkle with sea salt and Parmesan. Serve immediately.

Nutrition Facts 1 appetizer: 58 calories, 3g fat (0 saturated fat), 0 cholesterol, 49mg sodium, 7g carbohydrate (3g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Grilled Eggplant Parmesan Stacks

Ingredients

• 1 large eggplant (about 2 pounds)

• 1/2 teaspoon salt

• 1 tablespoon olive oil

• 1/2 teaspoon pepper

• 1 log (1 pound) fresh mozzarella cheese, cut into sixteen slices

• 1 large tomato, cut into eight slices

• 1/2 cup shredded Parmesan cheese

• Chopped fresh basil or parsley

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Directions

• Trim ends of eggplant; cut eggplant crosswise into eight slices. Sprinkle with salt; let stand 5 minutes.

• Blot eggplant dry with paper towels; brush both sides with oil and sprinkle with pepper. Grill, covered, over medium heat 4-6 minutes on each side or until tender. Remove from grill.

• Top eggplant with mozzarella cheese, tomato and Parmesan cheese. Grill, covered, 1-2 minutes longer or until cheese begins to melt. Top with basil.

Nutrition Facts 2 eggplant stacks: 449 calories, 31g fat (18g saturated fat), 96mg cholesterol, 634mg sodium, 15g carbohydrate (10g sugars, 5g fiber), 26g protein.

Grilled Sausage-Basil Pizzas

Ingredients

• 4 Italian sausage links (4 ounces each)

• 4 naan flatbreads or whole pita breads

• 1/4 cup olive oil

• 1 cup tomato basil pasta sauce

• 2 cups shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1/2 cup thinly sliced fresh basil

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Directions

• Grill sausages, covered, over medium heat until a thermometer reads 160°, 10-12 minutes, turning occasionally. Cut into 1/4-in. slices.

• Brush both sides of flatbreads with oil. Grill flatbreads, covered, over medium heat until bottoms are lightly browned, 2-3 minutes.

• Remove from grill. Layer grilled sides with sauce, sausage, cheeses and basil. Return to grill; cook, covered, until cheese is melted, 2-3 minutes longer.

Nutrition Facts 1 pizza: 808 calories, 56g fat (19g saturated fat), 112mg cholesterol, 1996mg sodium, 41g carbohydrate (9g sugars, 3g fiber), 34g protein.

Grilled Zucchini & Pesto Pizza

Ingredients

• 4 naan flatbreads

• 1/2 cup prepared pesto

• 2 cups shredded part-skim mozzarella cheese

• 1 medium zucchini, thinly sliced

• 1 small red onion, thinly sliced

• 1/4 pound thinly sliced hard salami, chopped

• 1/2 cup fresh basil leaves, thinly sliced

• 1/4 cup grated Romano cheese

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Directions

• Over each naan, spread 2 tablespoons pesto; top with 1/2 cup mozzarella and one-fourth of the zucchini, onion and salami.

• Grill, covered, over medium-low heat until mozzarella has melted and vegetables are tender, 4-6 minutes. Rotate naan halfway through grilling for evenly browned crust.

• Remove from heat. Top each naan with basil and Romano; cut into thirds.

Nutrition Facts 2 pieces: 391 calories, 24g fat (9g saturated fat), 51mg cholesterol, 1276mg sodium, 25g carbohydrate (4g sugars, 1g fiber), 20g protein.

Grilled Brussels Sprouts

Ingredients

• 16 fresh Brussels sprouts (about 1-1/2-inch diameter), trimmed

• 1 medium sweet red pepper

• 1 medium onion

• 1/2 teaspoon salt

• 1/2 teaspoon garlic powder

• 1/4 teaspoon coarsely ground pepper

• 1 tablespoon olive oil

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Directions

• In a large saucepan, place a steamer basket over 1 in. of water. Bring water to a boil. Place Brussels sprouts in basket. Reduce heat to maintain a simmer; steam, covered, until crisp-tender, 4-6 minutes. Cool slightly; cut each sprout in half.

• Cut red pepper and onion into 1-1/2-in. pieces. On 4 metal or soaked wooden skewers, alternately thread Brussels sprouts, red pepper and onion. Mix salt, garlic powder and pepper. Brush vegetables with oil; sprinkle with salt mixture. Grill, covered, over medium heat or broil 4 in. from heat until vegetables are tender, 10-12 minutes, turning occasionally.

Nutrition Facts 1 skewer: 84 calories, 4g fat (1g saturated fat), 0 cholesterol, 316mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

Asparagus Tofu Stir-Fry

Ingredients

• 1 tablespoon cornstarch

• 1/2 teaspoon sugar

• 1-1/4 cups vegetable broth

• 4 teaspoons reduced-sodium soy sauce

• 2 teaspoons minced fresh gingerroot, divided

• 3 teaspoons canola oil, divided

• 1 pound fresh asparagus, trimmed and cut into 1-inch pieces

• 1 medium yellow summer squash, halved and sliced

• 2 green onions, thinly sliced

• 1 package (14 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 2 cups hot cooked brown rice

• 2 tablespoons sliced almonds, toasted

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• In a small bowl, combine the cornstarch, sugar, broth and soy sauce until smooth; set aside.

• In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm.

• In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm.

• Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds.

Nutrition Facts 1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.

Aunt Marion’s Fruit Salad Dessert

Ingredients

• 1 can (20 ounces) pineapple chunks, drained

• 1 can (15-1/4 ounces) sliced peaches, drained and cut into bite-size pieces

• 1 can (11 ounces) mandarin oranges, drained

• 3 bananas, sliced

• 2 unpeeled red apples, cut into bite-sized pieces

• FRUIT SAUCE:

• 1 cup cold whole milk

• 3/4 cup sour cream

• 1/3 cup thawed orange juice concentrate

• 1 package (3.4 ounces) instant vanilla pudding mix

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Directions

• In a large bowl, combine fruits; set aside. Whisk sauce ingredients until smooth. Gently fold into fruits. Cover and chill for 3-4 hours before serving.

Nutrition Facts 1 cup: 218 calories, 5g fat (3g saturated fat), 7mg cholesterol, 86mg sodium, 44g carbohydrate (37g sugars, 3g fiber), 2g protein.