Lunch for the Original Copy Officer Captains VanAnderland Aikman's and OCS of 270,036 VA's 5/13

Carpe Diem, Today! HOY, HOY, HoY, Clean, Clean, Clean, Todo, Todo, Todo, thinking of you today lifting you up the the heavenly realms.

TASTE OF HOME

Blueberry Cantaloupe Salad

The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota

Ingredients

• 3/4 cup orange yogurt

• 1-1/2 teaspoons lemon juice

• 3/4 teaspoon poppy seeds

• 1/2 teaspoon grated orange zest

• 2 cups diced cantaloupe

• 1 cup fresh blueberries

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Directions

• In a small bowl, mix yogurt, lemon juice, poppy seeds and orange zest. To serve, divide cantaloupe and blueberries among 4 dishes; top with yogurt dressing.

Nutrition Facts 3/4 cup with 3 tablespoons dressing: 76 calories, 1g fat (0 saturated fat), 1mg cholesterol, 24mg sodium, 17g carbohydrate (15g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 fruit.

TASTE OF HOME

Chicken Avocado Wraps

I came up with this sandwich while trying to figure out what to make for lunch one day. This chicken avocado wrap recipe is now a favorite at my house. —Shiva Houshidari, Plano, TexasIngredients

• 2 chicken leg quarters, skin removed

• 1 tablespoon canola oil

• 1 can (14-1/2 ounces) diced tomatoes, undrained

• 1/3 cup chopped onion

• 1/2 teaspoon ground cumin

• 1/8 teaspoon salt

• Dash cayenne pepper

• 1/2 medium ripe avocado

• 2 tablespoons lime juice

• 4 whole wheat tortillas (8 inches), warmed

• Fresh cilantro leaves, optional

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Directions

• In a large skillet, brown chicken in oil. Stir in the tomatoes, onion, cumin, salt and cayenne. Bring to a boil. Reduce heat to low; cover and cook for 25-30 minutes or until a thermometer inserted in chicken reads 180°, stirring occasionally.

• Remove chicken. When cool enough to handle, remove meat from bones; discard bones. Shred meat with two forks; return to skillet. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until sauce is thickened.

• Peel and cut avocado into slices; drizzle with lime juice. Spoon 1/2 cup chicken mixture over each tortilla. Top with avocado and if desired, cilantro and roll up.

Nutrition Facts 1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.

Lunch Box Chicken Wrap

This lunchbox-friendly wrap is a tasty way to use leftover chicken and get kids to eat more veggies. Using colorful, thin strips of vegetables adds visual interest when the wrap is cut into slices. Suddenly spinach is too pretty to refuse. —Taste of Home Test Kitchen

Ingredients

• 1/4 cup hummus

• 1 whole wheat tortilla (8 inches), room temperature

• 1/2 cup fresh baby spinach

• 1/3 cup shredded cooked chicken breast

• 2 carrot sticks

• 2 sweet red pepper strips

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Directions

• Spread hummus over tortilla; top with spinach. Place chicken, carrot and red pepper in a row near center of tortilla; roll up tightly. If desired, cut crosswise into slices. Wrap securely or pack in an airtight container; refrigerate until serving.

Nutrition Facts 1 wrap: 324 calories, 10g fat (1g saturated fat), 36mg cholesterol, 441mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Satisfying Tomato Soup

After craving tomato soup, I decided to make my own. My sister Joan likes it chunky-style, so she doesn't puree. Serve it with a grilled cheese sandwich. —Marian Brown, Mississauga, Ontario

Ingredients

• 2 teaspoons canola oil

• 1/4 cup finely chopped onion

• 1/4 cup finely chopped celery

• 2 cans (14-1/2 ounces each) diced tomatoes, undrained

• 1-1/2 cups water

• 2 teaspoons brown sugar

• 1/2 teaspoon salt

• 1/2 teaspoon dried basil

• 1/4 teaspoon dried oregano

• 1/4 teaspoon coarsely ground pepper

• Minced fresh basil, optional

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Directions

• In a large saucepan, heat oil over medium-high heat. Add onion and celery; cook and stir until tender, 2-4 minutes. Add remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes to allow flavors to blend.

• Puree soup using an immersion blender. Or cool soup slightly and puree in batches in a blender; return to pan and heat through. If desired, top with fresh minced basil. Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add water if necessary.

Grilled Cheese Croutons:For croutons that won't immediately soak up all the soup, use day-old bread and cook it slower than normal so you end up with a crispy, drier sandwich. Butter one side of two slices of day-old, hearty bread. Place one slice in a skillet over medium-low heat; top with your favorite cheese slices. Top with the second slice, butter side up, and cook until dark golden brown, 4-5 minutes. Flip and cook another 4-5 minutes. Remove and cut into cubes.

Nutrition Facts 1-1/4 cups: 76 calories, 2g fat (0 saturated fat), 0 cholesterol, 627mg sodium, 13g carbohydrate (9g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.