Lunch for the Original Copy Officer Captains VanAnderland Aikman's and OCS of 270,036 VA's 6/8
- Katherine Victoria Vananderland
- Jun 7, 2021
- 3 min read
A healthy option of food we love with less sodium; side dishes that aren't that high and a great seafood dish with low sodium. Heart Healthy, Diabetic Friendly and a wonderful salad to accompany it with. I am going to try to walk three times today. Have to start some where I'll go out again and then before bed.
I reworked this recipe from an original that called for vodka and heavy whipping cream. My friends and family had a hard time believing a sauce this rich, flavorful and creamy could be light. —Margaret Wilson, Hemet, California
Ingredients
1 package (16 ounces) penne pasta
2 tablespoons butter
1 medium onion, halved and thinly sliced
2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
2 tablespoons minced fresh basil or 2 teaspoons dried basil
1 teaspoon salt
1-1/2 cups half-and-half cream, divided
1/2 cup white wine or reduced-sodium chicken broth
1 tablespoon tomato paste
2 tablespoons all-purpose flour
1/2 cup shredded Parmigiano-Reggiano cheese, divided
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Directions
In a 6-qt. stockpot, cook pasta according to package directions. Drain; return to pot.
Meanwhile, in a large nonstick skillet, heat butter over medium heat; saute onion until lightly browned, 8-10 minutes. Add herbs and salt; cook and stir 1 minute. Add 1 cup cream, wine and tomato paste; cook and stir until blended.
Mix flour and remaining cream until smooth; gradually stir into onion mixture. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in 1/4 cup cheese. Stir into pasta. Serve with remaining cheese.
Nutrition Facts 1 cup: 335 calories, 10g fat (6g saturated fat), 34mg cholesterol, 431mg sodium, 47g carbohydrate (4g sugars, 2g fiber), 12g protein.
I like recipes with elegant taste and easy technique like this lemony shrimp pasta. Bring on the Parmesan and a sprinkle of red pepper flakes. —Patty Walker, West Des Moines, Iowa
Ingredients
12 ounces uncooked linguine
2 tablespoons butter
2 tablespoons olive oil
3 garlic cloves, minced
1-1/2 pounds uncooked shrimp (31-40 per pound), peeled and deveined
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
1 teaspoon grated lemon zest
1/4 cup lemon juice
1 small lemon, halved and sliced, optional
2 tablespoons minced fresh parsley
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Directions
Cook linguine according to package directions. Drain and return to pot.
Meanwhile, in a large skillet, heat butter and oil over medium-high heat. Add garlic; cook and stir 15 seconds. Add shrimp, salt and pepper; cook and stir 2-3 minutes or until shrimp turn pink. Stir in lemon zest, lemon juice and, if desired, lemon slices.
Add to linguine. Sprinkle with parsley and toss to combine.
Nutrition Facts 1-1/3 cups: 378 calories, 11g fat (4g saturated fat), 148mg cholesterol, 267mg sodium, 43g carbohydrate (2g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat.
Brussels sprouts are one food that picky eaters often resist. This recipe will change their mind. You can also add garlic and dried fruits. —Jennifer Armellino, Lake Oswego, Oregon
Ingredients
1/4 cup olive oil
1 pound fresh Brussels sprouts, trimmed and halved lengthwise
1/2 cup dried cranberries
2 tablespoons water
1/3 cup chopped walnuts
2 tablespoons balsamic vinegar
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Directions
In a large skillet, heat oil over medium heat. Place Brussels sprouts in pan, cut side down; cook 4-5 minutes or until bottoms are browned.
Add cranberries and water; cook, covered, until Brussels sprouts are crisp-tender, 1-2 minutes. Stir in walnuts; cook and stir until water is evaporated. Stir in vinegar.
Nutrition Facts 3/4 cup: 281 calories, 20g fat (3g saturated fat), 0 cholesterol, 26mg sodium, 25g carbohydrate (14g sugars, 5g fiber), 5g protein.
This recipe reminds me what I love about my home state: picking apples with my children, buying greens at the farmers market and tasting cherries on vacations. —Jennifer Gilbert, Brighton, Michigan
Ingredients
7 ounces fresh baby spinach (about 9 cups)
3 ounces spring mix salad greens (about 5 cups)
1 large apple, chopped
1/2 cup coarsely chopped pecans, toasted
1/2 cup dried cherries
1/4 cup crumbled Gorgonzola cheese
1/4 cup fresh raspberries
1/4 cup red wine vinegar
3 tablespoons cider vinegar
3 tablespoons cherry preserves
1 tablespoon sugar
2 tablespoons olive oil
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Directions
In a large bowl, combine the first 6 ingredients.
Place raspberries, vinegars, preserves and sugar in a blender. While processing, gradually add oil in a steady stream. Drizzle over salad; toss to coat.
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 1-1/2 cups: 172 calories, 10g fat (2g saturated fat), 3mg cholesterol, 78mg sodium, 21g carbohydrate (16g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1 starch.
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