Lunch for the Original Copy Officer Captains and OCS of 270,036. 4/21/20
- Katherine Victoria Vananderland
- Apr 19, 2021
- 5 min read
Sending out a SOS to you type to me all day and I am so happy to tell you that we are almost 2 days ahead of the group so no stopping now. No word on residence yet but, one in the mix that could be long-term temp till I get the waiver. See called finally and I guess it expired past 60 days. Keep prayers alive and your in my heart and mind today may this meal bless you and keep you full. I forgot fruit and vegetables I'll circle back to it. Taking a short nap till 2:30pm for therapy then we will meet again.
Ingredients
1/2 teaspoon pepper
1/4 teaspoon salt
Dash paprika
1 pound boneless skinless chicken breasts, cut into 1/2-inch slices
6 tablespoons prepared olive oil vinaigrette salad dressing, divided
6 ciabatta rolls, split
18 basil leaves
1 jar (7 ounces) roasted sweet red peppers, drained
1/4 cup shredded Romano cheese
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Directions
In a bowl, combine the pepper, salt and paprika; sprinkle over chicken slices. In a nonstick skillet over medium-high heat, cook chicken in 2 tablespoons salad dressing for 4-5 minutes on each side or until chicken is no longer pink.
Brush remaining salad dressing on rolls. Place basil leaves on rolls; top with chicken and red peppers. Sprinkle with Romano cheese.
Nutrition Facts 1 sandwich: 308 calories, 8g fat (2g saturated fat), 45mg cholesterol, 824mg sodium, 33g carbohydrate (3g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
Ingredients
4 large eggs
4 cans (6 ounces each) shrimp, rinsed and drained, or 2 cups peeled and deveined cooked shrimp (31-40 per pound)
1/2 pound haddock, cooked and flaked
1-1/2 cups pancake mix
2 tablespoons cornmeal
1/2 teaspoon dried parsley flakes
1/2 teaspoon celery salt
1/4 teaspoon ground mustard
1/4 teaspoon paprika
1/2 cup dry bread crumbs
3 to 4 tablespoons canola oil
8 hamburger buns
Optional: Lettuce leaves, tomato slices, onion slices and Sriracha mayonnaise
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Directions
In a large bowl, beat the eggs. Add the shrimp, haddock, pancake mix, cornmeal, parsley, celery salt, mustard and paprika; mix well. Shape into 8 patties. Coat with bread crumbs.
In a large cast-iron or other heavy skillet, cook patties in oil over medium-high heat until golden brown, 2 minutes on each side. Serve on hamburger buns. Top with lettuce, tomato, onion and mayonnaise as desired.
Nutrition Facts 1 sandwich: 425 calories, 11g fat (2g saturated fat), 324mg cholesterol, 1448mg sodium, 45g carbohydrate (4g sugars, 2g fiber), 33g protein.
Tuna Burgers
Ingredients
1 large egg, lightly beaten
1/2 cup dry bread crumbs
1/2 cup finely chopped celery
1/3 cup mayonnaise
1/4 cup finely chopped onion
2 tablespoons chili sauce
1 pouch (6.4 ounces) light tuna in water
2 tablespoons butter
4 hamburger buns, split and toasted
Optional: Lettuce leaves and sliced tomato
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Directions
Mix the first 6 ingredients; fold in tuna. Shape into 4 patties.
In a large cast-iron or other heavy skillet, heat butter over medium heat. Cook patties until lightly browned, 4-5 minutes on each side. Serve on buns. If desired, top with lettuce and tomato.
Health Tip: Lighten up this burger by using reduced-fat mayonnaise and brushing the patties with 1 Tbsp. butter. Then use your broiler instead of pan-frying. You’ll save 75 calories and 10 grams of fat per serving.
Nutrition Facts 1 burger: 417 calories, 23g fat (7g saturated fat), 79mg cholesterol, 710mg sodium, 35g carbohydrate (6g sugars, 2g fiber), 17g protein.
Ingredients
4 slices pancetta, chopped
2 tablespoons olive oil
1/4 cup chopped sweet onion
2/3 cup cherry tomatoes, halved
1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
2 cans (15 ounces each) cannellini beans, rinsed and drained
3 tablespoons red wine vinegar
4 fresh basil leaves, thinly sliced
2 cups torn fresh arugula or baby spinach
1/4 cup shaved Parmesan cheese
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Directions
In a small skillet, cook pancetta over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels.
In same pan, heat oil and drippings over medium heat. Add onion; cook and stir 1-2 minutes or until tender. Add tomatoes, rosemary, salt and pepper; cook 2-3 minutes longer or until tomatoes are softened. Cool slightly.
In a large bowl, combine beans, tomato mixture, pancetta, vinegar and basil. Add arugula and cheese; toss to coat.
Nutrition Facts 1 cup: 340 calories, 16g fat (4g saturated fat), 23mg cholesterol, 915mg sodium, 33g carbohydrate (1g sugars, 9g fiber), 15g protein.
Ingredients
3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon ground ginger
2 medium ripe pears, divided
SALAD:
8 cups fresh arugula or baby spinach
2 cups cubed cooked turkey
1/2 cup pomegranate seeds
1/4 cup chopped pecans, toasted
1/4 cup dried cranberries
2 green onions, sliced
Coarsely ground pepper
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Directions
For dressing, place the first five ingredients in a blender. Peel, halve and core one pear; add to blender. Cover and process until smooth.
Peel, core and thinly slice remaining pear. Divide arugula among four plates; top with turkey, sliced pear, pomegranate seeds, pecans, cranberries and green onions. Drizzle with dressing; sprinkle with pepper. Serve immediately.
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 serving: 364 calories, 18g fat (3g saturated fat), 71mg cholesterol, 232mg sodium, 31g carbohydrate (22g sugars, 5g fiber), 23g protein. Diabetic exchanges: 3 lean meat, 3 fat, 2 vegetable, 1/2 fruit.
Ingredients
1/2 cup Vanilla Greek Yogurt w/ Honey
1 green onion, chopped
4 teaspoons vanilla Greek yogurt w/ Honey
1/4 teaspoon pepper
3 boneless skinless chicken breast halves (6 ounces each)
2 medium sweet red peppers, halved and seeded
2 medium green peppers, halved and seeded
8 pita pocket halves, warmed
8 lettuce leaves
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Directions
In a small bowl, mix mayonnaise, green onion, mustard and pepper; reserve 1/3 cup for assembling. Spread remaining mixture over chicken and peppers.
Grill chicken and peppers, covered, over medium heat or broil 4 in. from heat for 5-6 minutes on each side or until a thermometer inserted in chicken reads 165° and peppers are tender. Cut chicken into 1/2-in. slices; cut peppers into 1-in. slices.
Spread reserved mayonnaise mixture inside pita halves; fill with lettuce, chicken and peppers.
Nutrition Facts 2 filled pita halves: 515 calories, 24g fat (4g saturated fat), 72mg cholesterol, 640mg sodium, 39g carbohydrate (5g sugars, 4g fiber), 33g protein.
Ingredients
1/4 cup olive oil
2 teaspoons grated lemon zest
2 tablespoons lemon juice
2 teaspoons minced fresh gingerroot
3/4 teaspoon salt
SALAD:
2 cups reduced-sodium chicken broth
1 cup quinoa, rinsed
1 cup chopped peeled jicama or tart apple
1 cup chopped seeded cucumber
3/4 cup dried cranberries
1/2 cup minced fresh parsley
1 green onion, thinly sliced
1 cup cubed avocado
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Directions
For dressing, in a small bowl, whisk the first 5 ingredients until blended.
In a small saucepan, bring broth to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Transfer to a large bowl.
Add jicama, cucumber, cranberries, parsley and green onion to quinoa. Drizzle with dressing and toss to coat. Serve warm or refrigerate and serve cold. Gently stir in avocado before serving.
Nutrition Facts 3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 starch, 2 fat.
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