Lunch for the Original Copy Officer Captains VanAnderland Aikman's and OCS of 270,036 VA's

This business is all about TEAMWORK and we are building and we are building a Diamond Ship; Today! 5/22

THIS IS ONLY FOR THE VANANDERLAND AIKMANS

Naked Fish Tacos

Nutrition Facts

1 serving: 293 calories, 16g fat (2g saturated fat), 83mg cholesterol, 663mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.

There’s nothing easier than these low-carb tacos made with omega-3 rich fish and vegetables, sans the taco shell.

Ingredients

• 1 cup coleslaw mix

• 1/4 cup chopped fresh cilantro

• 1 green onion, sliced

• 1 teaspoon chopped seeded jalapeno pepper

• 4 teaspoons canola oil, divided

• 2 teaspoons lime juice

• 1/2 teaspoon ground cumin

• 1/2 teaspoon salt, divided

• 1/4 teaspoon pepper, divided

• 2 tilapia fillets (6 ounces each)

• 1/2 medium ripe avocado, peeled and sliced

Buy IngredientsPowered by Chicory

Directions

• Place the first 4 ingredients in a bowl; toss with 2 teaspoons oil, lime juice, cumin, 1/4 teaspoon salt and 1/8 teaspoon pepper. Refrigerate until serving.

• Pat fillets dry with paper towels; sprinkle with the remaining salt and pepper. In a large nonstick skillet, heat remaining oil over medium-high heat; cook tilapia until fish just begins to flake easily with a fork, 3-4 minutes per side. Top with slaw and avocado.

Health Tip: If you’re following a low-carb diet, this dish is for you! If not, pair it up with a whole grain side like brown rice pilaf or corn and pepper saute.

Nutrition Facts 1 serving: 293 calories, 16g fat (2g saturated fat), 83mg cholesterol, 663mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.

TASTE OF HOME

Mediterranean Grilled Chicken & Greens

Nutrition Facts

1 breast half with 2-1/2 cups salad: 282 calories, 11g fat (3g saturated fat), 86mg cholesterol, 717mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.

Toss greens with lean protein in this lunchtime dish for the perfect balance to stabilize blood sugar throughout the day.

Ingredients

• 1/4 cup orange juice

• 6 garlic cloves, minced

• 1 tablespoon balsamic vinegar

• 1-1/2 teaspoons dried thyme

• 1/2 teaspoon salt

• 4 boneless skinless chicken breast halves (5 ounces each)

• 2 packages (5 ounces each) spring mix salad greens

• 2 cups cherry tomatoes, halved

• 1/2 cup crumbled feta cheese

• 1/4 cup pitted Greek olives, halved

• 1/4 cup prepared vinaigrette

Buy IngredientsPowered by Chicory

Directions

• In a large resealable plastic bag, combine the first five ingredients. Add chicken; seal bag and turn to coat. Refrigerate 8 hours or overnight.

• Drain chicken, discarding marinade. Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill chicken, covered, over medium heat or broil 4 in. from heat 5-6 minutes on each side or until a thermometer reads 165°.

• In a large bowl, combine greens, tomatoes, feta cheese and olives. Drizzle with vinaigrette; toss to coat. Slice chicken; serve with salad.

Nutrition Facts 1 breast half with 2-1/2 cups salad: 282 calories, 11g fat (3g saturated fat), 86mg cholesterol, 717mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.

TASTE OF HOME

Fish Tacos with Guacamole

Nutrition Facts

2 tacos: 308 calories, 12g fat (2g saturated fat), 56mg cholesterol, 299mg sodium, 28g carbohydrate (2g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.

This dish has healthy fats from fish and guac, which makes it a satisfying meal.

Ingredients

• 2 cups angel hair coleslaw mix

• 1-1/2 teaspoons canola oil

• 1-1/2 teaspoons lime juice

• GUACAMOLE:

• 1 medium ripe avocado, peeled and quartered

• 2 tablespoons fat-free sour cream

• 1 tablespoon finely chopped onion

• 1 tablespoon minced fresh cilantro

• 1/8 teaspoon salt

• Dash pepper

• TACOS:

• 1 pound tilapia fillets, cut into 1-inch pieces

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 teaspoons canola oil

• 8 corn tortillas (6 inches), warmed

• Optional toppings: Hot pepper sauce, chopped tomatoes, green onions and jalapeno pepper

Buy IngredientsPowered by Chicory

Directions

• In a small bowl, toss coleslaw mix with oil and lime juice; refrigerate until serving. In another bowl, mash avocado with a fork; stir in sour cream, onion, cilantro, salt and pepper.

• Sprinkle tilapia with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add tilapia; cook until fish just begins to flake easily with a fork, 3-4 minutes on each side. Serve in tortillas with coleslaw, guacamole and desired toppings.

Nutrition Facts 2 tacos: 308 calories, 12g fat (2g saturated fat), 56mg cholesterol, 299mg sodium, 28g carbohydrate (2g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.

Shrimp Orzo with Provolone

Nutrition Facts

1 cup: 406 calories, 12g fat (3g saturated fat), 180mg cholesterol, 307mg sodium, 40g carbohydrate (2g sugars, 9g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.

This make a great next-day lunch, with a high-protein kick and high fiber to keep your blood sugar stable and your metabolism humming along.

Ingredients

• 1-1/4 cups uncooked whole wheat orzo pasta

• 2 tablespoons olive oil

• 2 garlic cloves, minced

• 2 medium tomatoes, chopped

• 2 tablespoons lemon juice

• 1-1/4 pounds uncooked shrimp (26-30 per pound), peeled and deveined

• 2 tablespoons minced fresh cilantro

• 1/4 teaspoon pepper

• 1/2 cup crumbled feta cheese

Buy IngredientsPowered by Chicory

Directions

• Cook orzo according to package directions. Meanwhile, in a large skillet, heat oil over medium heat. Add garlic; cook and stir 1 minute. Add tomatoes and lemon juice. Bring to a boil. Stir in shrimp. Reduce heat; simmer, uncovered, until shrimp turn pink, 4-5 minutes.

• Drain orzo. Add orzo, cilantro and pepper to shrimp mixture; heat through. Sprinkle with feta cheese.

Nutrition Facts 1 cup: 406 calories, 12g fat (3g saturated fat), 180mg cholesterol, 307mg sodium, 40g carbohydrate (2g sugars, 9g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.