Lunch for Tuesday 3/30/21 For the Original Copy Officer Captains and OCS

A quick Heart Healthy Lunch for you on the go something light and healthy that will bless your body and make your mind happy. Its a Thunder Struck Day Go get em' till they all fall down and you have four aces.

Mixed Fruit with Lemon-Basil Dressing

Ingredients

• 2 tablespoons lemon juice

• 1/2 teaspoon sugar

• 1/4 teaspoon salt

• 1/4 teaspoon ground mustard

• 1/8 teaspoon onion powder

• Dash pepper

• 6 tablespoons olive oil

• 4-1/2 teaspoons minced fresh basil

• 1 cup cubed fresh pineapple

• 1 cup sliced fresh strawberries

• 1 cup sliced peeled kiwifruit

• 1 cup seedless watermelon balls

• 1 cup fresh blueberries

• 1 cup fresh raspberries

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Directions

• Place the lemon juice, sugar, salt, mustard, onion powder and pepper in a blender; cover and pulse until blended. While processing, gradually add oil in a steady stream. Stir in basil.

• In a large bowl, combine the fruit. Drizzle with dressing and toss to coat. Refrigerate until serving.

Nutrition Facts 3/4 cup: 145 calories, 11g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 1g protein. Diabetic exchanges: 2 fat, 1 fruit.

Strawberry-Turkey Spinach Salad

Ingredients

• 5 ounces fresh baby spinach (about 6 cups)

• 2 cups julienned cooked turkey breast

• 2 cups sliced fresh strawberries

• 1 small sweet yellow pepper, julienned

• 4 green onions, sliced

• DRESSING:

• 1/4 cup red wine vinegar

• 3 tablespoons olive oil

• 2 tablespoons water

• 4 teaspoons honey

• 1/2 teaspoon dried minced onion

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

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Directions

• Place first 5 ingredients in a large bowl. Place dressing ingredients in a jar with a tight-fitting lid; shake well. Drizzle over salad; toss to combine. Serve immediately.

Nutrition Facts 1-3/4 cups: 260 calories, 12g fat (2g saturated fat), 56mg cholesterol, 397mg sodium, 17g carbohydrate (11g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit, 2 fat.

Lemon-Roasted Asparagus

Ingredients

• 2 pounds fresh asparagus, trimmed

• 1/4 cup olive oil

• 4 teaspoons grated lemon zest

• 2 garlic cloves, minced

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

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Directions

• Preheat oven to 425°. Place asparagus in a greased 15x10x1-in. baking pan. Mix remaining ingredients; drizzle over asparagus. Toss to coat. Roast until crisp-tender, 8-12 minutes.

Nutrition Facts 1 serving: 75 calories, 7g fat (1g saturated fat), 0 cholesterol, 154mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.

Cherry Tomato Pasta with Avocado Sauce

Ingredients

• 1 package (14-1/2 ounces) protein-enriched rotini (about 3-1/2 cups uncooked)

• 2 medium ripe avocados, peeled and pitted

• 1 cup fresh spinach

• 1/4 cup loosely packed basil leaves

• 2 garlic cloves, halved

• 2 tablespoons lime juice

• 1/2 teaspoon kosher salt

• 1/4 teaspoon coarsely ground pepper

• 1/3 cup olive oil

• 1 cup assorted cherry tomatoes, halved

• 1/2 cup pine nuts

• Optional: shredded Parmesan cheese, shredded mozzarella cheese and grated lime zest

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Directions

• Cook rotini according to package directions for al dente. Meanwhile, place avocados, spinach, basil, garlic, lime juice, salt and pepper in a food processor; pulse until chopped. Continue processing while gradually adding oil in a steady stream.

• Drain rotini; transfer to a large bowl. Add avocado mixture and tomatoes; toss to coat. Top with pine nuts and toppings of your choice.

Avocado Pasta Sauce Tips Does avocado sauce turn brown? Avocado sauce may turn slightly brown, which is natural and normal. However, the lime juice in the sauce will help slow the browning process.Can you reheat avocado pasta? Reheat this avocado pasta dish gently over low heat, stirring frequently.How long does avocado pasta sauce last? This avocado pasta sauce will last for 3 days in the fridge if you keep it covered tightly. However, it will start to brown slightly. Research contributed by Sarah Fischer, Taste of Home Culinary Assistant

Nutrition Facts 3/4 cup: 314 calories, 18g fat (2g saturated fat), 0 cholesterol, 125mg sodium, 32g carbohydrate (2g sugars, 5g fiber), 9g protein.

Lemon Thyme Chicken

Ingredients

• 3 tablespoons all-purpose flour

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 4 boneless skinless chicken breast halves (6 ounces each)

• 2 tablespoons olive oil

• 1 medium onion, chopped

• 1 tablespoon butter

• 1/2 teaspoon dried thyme

• 1 cup chicken broth

• 3 tablespoons lemon juice

• 2 tablespoons minced fresh thyme

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Directions

• In a small bowl, combine flour, salt and pepper. Set aside 4-1/2 teaspoons for sauce. Sprinkle remaining flour mixture over both sides of chicken.

• In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until juices run clear, 7-9 minutes on each side. Remove and keep warm.

• In the same pan, melt butter over medium-high heat. Add onion; cook and stir until tender, 3-5 minutes. Stir in thyme and reserved flour mixture until blended. Gradually stir in broth and lemon juice, scraping up any browned bits from bottom of pan. Bring to a boil; cook and stir until thickened, about 2 minutes. Serve over chicken. Sprinkle with thyme.

Nutrition Facts 1 chicken breast half with 1/4 cup sauce: 308 calories, 14g fat (4g saturated fat), 103mg cholesterol, 647mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1/2 starch.

Cumin-Spiced Lentil Burgers

Ingredients

• 2-1/4 cups water, divided

• 1 cup dried red lentils, rinsed

• 1 cup bulgur (fine grind)

• 1-1/2 teaspoons salt, divided

• 6 tablespoons canola oil, divided

• 1 large onion, chopped

• 1 tablespoon ground cumin

• 1 tablespoon chili powder

• 1 large egg, lightly beaten

• 6 green onions, sliced

• 3 tablespoons chopped fresh parsley

• 8 flatbreads wraps

• 8 tablespoons vanilla yogurt with honey Greek

• TOPPINGS: lettuce leaves, sliced tomato and sliced onions

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Directions

• Place 2 cups water and lentils in a large saucepan. Bring to a boil. Reduce heat; simmer, uncovered, until lentils are tender, 15-20 minutes, stirring occasionally. Remove from heat; stir in bulgur and 1 teaspoon salt. Cover and let stand until tender and liquid is absorbed, 15-20 minutes.

• Meanwhile, in a large nonstick skillet, heat 2 tablespoons oil over medium-high heat. Add onion; cook and stir until tender, 8-10 minutes. Add cumin and chili powder; cook 1 minute longer. Remove from heat. Add onion mixture to lentil mixture. Stir in egg, green onions, parsley and remaining 1/2 teaspoon salt, mixing lightly but thoroughly. If needed, add remining 1/4-cup water, one tablespoon at a time to help mixture stay together when squeezed; shape into eight 1/2-in.-thick patties.

• In the same skillet, heat remaining 4 tablespoons oil over medium heat. Add burgers in batches; cook until golden brown, 3-5 minutes on each side. Serve in wraps with Sriracha mayonnaise and toppings of your choice.

Test Kitchen tipsIf the burger mixture is too dry and does not stick together 1- 2 tablespoons of water may be added to soften. Your favorite garnish or sauce may be added, but traditional Turkish dishes are served with tomatoes, lettuce, onions and long raw green peppers. These lentil burgers may be made ahead and refrigerated.

Nutrition Facts 1 burger: 434 calories, 23g fat (2g saturated fat), 1mg cholesterol, 780mg sodium, 54g carbohydrate (2g sugars, 16g fiber), 16g protein.

Strawberry Overnight Oats

Ingredients

• 1 cup sliced fresh strawberries

• 1/2 teaspoon sugar

• 3/4 cup old-fashioned oats

• 3 tablespoons powdered peanut butter

• 1-1/2 teaspoons chia seeds

• 1 cup unsweetened almond milk

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Directions

• In a small bowl, combine strawberries and sugar. Let stand 1 hour; mash if desired. In a pint jar, layer 1/4 cup oats, 1 tablespoon powdered peanut butter, 1/2 teaspoon chia seeds and 1/3 cup strawberry mixture. Repeat layers twice. Pour almond milk over top; seal and refrigerate overnight.

Nutrition Facts 1 serving: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 183mg sodium, 60g carbohydrate (12g sugars, 12g fiber), 10g protein.

Strawberry-Rhubarb Ice Pops

Ingredients

• 3 cups chopped fresh or frozen rhubarb (1/2 inch)

• 1/4 cup sugar

• 3 tablespoons water

• 1 cup strawberry yogurt

• 1/2 cup unsweetened applesauce

• 1/4 cup finely chopped fresh strawberries

• 2 drops red food coloring, optional

• 8 freezer pop molds or 8 paper cups (3 ounces each) and wooden pop sticks

Directions

• Place rhubarb, sugar and water in a large saucepan; bring to a boil. Reduce heat; simmer, uncovered, until thick and blended, 10-15 minutes. Remove 3/4 cup mixture to a bowl; cool completely. (Save remaining rhubarb for another use.)

• Add yogurt, applesauce and strawberries to bowl; stir until blended. If desired, tint with food coloring. Fill each mold or cup with about 1/4 cup rhubarb mixture. Top molds with holders; top cups with foil and insert sticks through foil. Freeze until firm.

Nutrition Facts 1 pop: 72 calories, 0 fat (0 saturated fat), 2mg cholesterol, 18mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.