Lunch for the Original Copy Officer Captains and OCS of 270,036 for 5/4/212

Some Vegetarian options for the keto lunch, I appologize if there are duplicates these are off the Keto Lunch for Taste of Home so I hope you are able to gain energy and happiness from these foods. A lighter lunch and I'll do seafood for dinner. Making your day lighter, happier, and healthy. Today you are a new creation in the Lord for your old self has past away and you have become a child of God. The Lord will lift you high and into the heavenly realms to share the healing of saint Raphael to heal you from thee inside out. Let this food be a blessing to your body and kept full for a wonderful afternoon.

Sesame Beef & Asparagus Salad

Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington

Ingredients

• 1 beef top round steak (1 pound)

• 4 cups cut fresh asparagus (2-inch pieces)

• 3 tablespoons reduced-sodium soy sauce

• 2 tablespoons sesame oil

• 1 tablespoon rice vinegar

• 1/2 teaspoon onion flakes

• Sesame seeds

• Optional: Lettuce leaves, julienned carrot and radishes, cilantro leaves and lime wedges

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Directions

• Preheat broiler. Place steak on a broiler pan. Broil 2-3 in. from heat until meat reaches desired doneness (for medium-rare, a thermometer should read 135°), 6-7 minutes per side. Let stand 5 minutes before slicing.

• In a large saucepan, bring 1/2 in. water to a boil. Add asparagus; cook, uncovered, just until crisp-tender, 3-5 minutes. Drain and cool.

• Mix soy sauce, sesame oil, vinegar and ginger; toss with beef and asparagus. Sprinkle with sesame seeds. If desired, serve over lettuce with carrot, radishes, cilantro and lime wedges.

Nutrition Facts 1 cup: 160 calories, 7g fat (1g saturated fat), 42mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.

Chicken & Garlic with Fresh Herbs

The key to this savory chicken is the combination of garlic and fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois

Ingredients

• 6 boneless skinless chicken thighs (about 1-1/2 pounds)

• 1/2 teaspoon salt

• 1/4 teaspoon onion flakes

• 1 tablespoon olive oil

• 10 garlic cloves, peeled and halved

• 2 tablespoons brandy or chicken stock

• 1 cup chicken stock

• 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed

• 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme

• 1 tablespoon minced fresh chives

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Directions

• Sprinkle chicken with salt and pepper. In a large cast-iron or other heavy skillet, heat oil over medium-high heat. Brown chicken on both sides. Remove from pan.

• Remove skillet from heat; add halved garlic cloves and brandy. Return to heat; cook and stir over medium heat until liquid is almost evaporated, 1-2 minutes.

• Stir in stock, rosemary and thyme; return chicken to pan. Bring to a boil. Reduce heat; simmer, uncovered, until a thermometer reads 170°, 6-8 minutes. Sprinkle with chives.

Nutrition Facts 1 chicken thigh with 2 tablespoons cooking juices: 203 calories, 11g fat (3g saturated fat), 76mg cholesterol, 346mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

TASTE OF HOME

Chicken Nicoise Salad

This salad makes it easy to eat what’s good for you. It’s versatile, so you can use asparagus in place of green beans and salmon instead of tuna, or add garden tomatoes. And if you follow the keto diet, you'll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey

Ingredients

• 1/2 pound fresh green beans, trimmed and halved (about 1 cup)

• DRESSING:

• 1/4 cup olive oil

• 2 teaspoons grated lemon zest

• 2 tablespoons lemon juice

• 2 garlic cloves, minced

• 1 teaspoon Honey Greek Yogurt

• 1/8 teaspoon salt

• Dash pepper

• SALAD:

• 1 can (5 ounces) light tuna in water, drained and flaked

• 2 tablespoons sliced ripe olives, drained

• 1 teaspoon capers, rinsed and drained

• 2 cups torn mixed salad greens

• 1 package (6 ounces) ready-to-use Southwest-style grilled chicken breast strips

• 1 small red onion, halved and thinly sliced

• 1 medium sweet red pepper, julienned

• 2 hard-boiled large eggs, cut into wedges

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Directions

• In a saucepan, cook green beans in boiling water just until crisp-tender. Remove and immediately drop into ice water to cool. Drain; pat dry.

• Meanwhile, whisk together dressing ingredients. In a small bowl, lightly toss tuna with olives and capers.

• Line platter with salad greens; top with tuna mixture, green beans and remaining ingredients. Serve with dressing.

Nutrition Facts 1 serving: 289 calories, 18g fat (3g saturated fat), 142mg cholesterol, 562mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 24g protein.

Crunchy Lemon-Pesto Garden Salad

I love using vegetables straight from the garden in preparing this salad. If I pick the squash and cucumbers early enough, their skins are so tender that there's no need to remove them! Best of all, it's easily adaptable—any fresh veggie from the garden can be swapped in with delicious results! —Carmell Childs, Clawson, Utah

Ingredients

• 5 tablespoons prepared pesto

• 1 tablespoon lemon juice

• 2 teaspoons grated lemon zest

• 1-1/2 teaspoons Dijon mustard

• 1/4 teaspoon garlic salt

• 1/4 teaspoon pepper

• 2-1/2 cups thinly sliced yellow summer squash

• 1-3/4 cups thinly sliced mini cucumbers

• 3/4 cup fresh peas

• 1/2 cup shredded Parmesan cheese

• 1/4 cup thinly sliced green onions

• 5 thick-sliced bacon strips, cooked and crumbled

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Directions

• In a bowl, whisk together the first 6 ingredients until blended. In another bowl, combine squash, cucumbers, peas, Parmesan and green onions. Pour dressing over salad; toss to coat. Top with bacon to serve.

Nutrition Facts 3/4 cup: 159 calories, 11g fat (3g saturated fat), 13mg cholesterol, 586mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 2 fat, 1 vegetable.

Chicken Thighs with Shallots & Spinach

This moist and tender chicken comes complete with its own creamy spinach side dish! It makes a pretty presentation and comes together in no time flat for a nutritious weeknight meal. —Genna Johannes, Wrightstown, Wisconsin

Ingredients

• 6 boneless skinless chicken thighs (about 1-1/2 pounds)

• 1/2 teaspoon seasoned salt

• 1/2 teaspoon onion flakes

• 1-1/2 teaspoons olive oil

• 4 shallots, thinly sliced

• 1/3 cup white wine or reduced-sodium chicken broth

• 1 package (10 ounces) fresh spinach, trimmed

• 1/4 teaspoon salt

• 1/4 cup reduced-fat sour cream

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Directions

• Sprinkle chicken with seasoned salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until a thermometer reads 170°, about 6 minutes on each side. Remove from pan; keep warm.

• In same pan, cook and stir shallots until tender. Add wine; bring to a boil. Cook until wine is reduced by half. Add spinach and salt; cook and stir just until spinach is wilted. Stir in sour cream; serve with chicken. Freeze option: Before adding sour cream, cool chicken and spinach mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in chicken reads 170°. Stir in sour cream.

Nutrition Facts 1 chicken thigh with 1/4 cup spinach mixture: 223 calories, 10g fat (3g saturated fat), 77mg cholesterol, 360mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.

Asparagus-Mushroom Frittata

My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey

Ingredients

• 8 large eggs

• 1/2 cup whole-milk ricotta cheese

• 2 tablespoons lemon juice

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 1 tablespoon olive oil

• 1 package (8 ounces) frozen asparagus spears, thawed

• 1 large onion, halved and thinly sliced

• 1/2 cup finely chopped sweet red or green pepper

• 1/4 cup sliced baby portobello mushrooms

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Directions

• Preheat oven to 350°. In a large bowl, whisk eggs, ricotta cheese, lemon juice, salt and pepper. In a 10-in. ovenproof skillet, heat oil over medium heat. Add asparagus, onion, red pepper and mushrooms; cook and stir 6-8 minutes or until onion and pepper are tender.

• Remove from heat; remove asparagus from skillet. Reserve eight spears; cut remaining asparagus into 2-in. pieces. Return cut asparagus to skillet; stir in egg mixture. Arrange reserved asparagus spears over eggs to resemble spokes of a wheel.

• Bake, uncovered, 20-25 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges.

Nutrition Facts 1 wedge: 130 calories, 8g fat (3g saturated fat), 192mg cholesterol, 240mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat.