Lunch for Wednesday 3/31/21 for the original copy officer captain family and OCS 270,036

Simplicity is here, make a wish, hold it in your heart, and let it go to heaven to be answered. May your day be bright with love and light shining on you we need you sunshine today.

Microwave Egg Sandwich

Ingredients

• 1 piece Canadian bacon

• 1/4 cup egg substitute

• 1 tablespoon salsa

• 1 tablespoon shredded reduced-fat cheddar cheese

• 1 whole wheat English muffin, split, toasted

• 3 spinach leaves

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Directions

• Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.

• Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.

Nutrition Facts 1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Chicken & Onion Caesar Salad

Ingredients

• 1/2 pound boneless skinless chicken breasts, cut into 1-inch pieces

• 1 large sweet onion, cut into 2-inch pieces

• 6 tablespoons creamy Caesar salad dressing, divided

• 4 small red potatoes, halved

• 1/2 teaspoon lemon juice

• 1/8 teaspoon coarsely ground pepper

• 1 small bunch romaine, torn

• 2 tablespoons shredded Parmesan cheese

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Directions

• In a large bowl, combine chicken, onion and 2 tablespoons salad dressing; toss to coat. In a small bowl, combine potatoes with 2 tablespoons salad dressing.

• Alternately thread chicken and onion onto metal or soaked wooden skewers, leaving space between each piece. Thread potatoes onto separate metal or soaked wooden skewers.

• On a greased grill rack, grill potatoes, covered, over medium heat 5 minutes. Add chicken kabobs; grill until chicken is no longer pink and potatoes are tender, 10-15 minutes, turning skewers occasionally.

• In a large bowl, whisk lemon juice, pepper and remaining salad dressing. Add romaine, chicken, potatoes, onion and cheese; toss to coat.

Nutrition Facts 1 serving: 441 calories, 21g fat (5g saturated fat), 81mg cholesterol, 601mg sodium, 31g carbohydrate (10g sugars, 5g fiber), 31g protein.

Parmesan Bow Tie Pasta with Chicken

Ingredients

• 1 package (16 ounces) bow tie pasta

• 5 tablespoons butter, divided

• 1 pound boneless skinless chicken breasts, cut into 1-inch pieces

• 1 teaspoon salt, divided

• 1 teaspoon pepper, divided

• 2 medium yellow summer squash or zucchini, cut into 1-inch pieces

• 3 tablespoons all-purpose flour

• 2 garlic cloves, minced

• 1-1/2 cups fat-free milk

• 3/4 cup grated Parmesan cheese

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Directions

• In a 6-qt. stockpot, cook pasta according to package directions.

• In a large cast-iron or other heavy skillet, heat 1 tablespoon butter over medium heat. Add chicken; cook and stir until no longer pink, 7-9 minutes. Add 1/4 teaspoon each salt and pepper; remove from pan. In same pan, heat 1 tablespoon butter over medium heat. Add squash; cook and stir until tender, 3-5 minutes. Remove from heat.

• In a small saucepan, melt remaining 3 tablespoons butter over medium heat. Stir in flour and garlic until blended; gradually whisk in milk. Bring to a boil, stirring constantly until thickened, 1-2 minutes. Remove from heat; stir in cheese and the remaining salt and pepper.

• Drain pasta; return to pot. Add chicken, squash and sauce; heat through, stirring to combine.

Nutrition Facts 1-1/2 cups: 528 calories, 16g fat (9g saturated fat), 77mg cholesterol, 690mg sodium, 64g carbohydrate (7g sugars, 4g fiber), 33g protein.

Penne with Tomatoes & White Beans

Ingredients

• 8 ounces uncooked penne pasta

• 2 tablespoons olive oil

• 1 garlic clove, minced

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

• 1 can (15 ounces) cannellini beans, rinsed and drained

• 1 package (10 ounces) fresh spinach, trimmed

• 1/4 cup sliced ripe olives

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 1/2 cup grated Parmesan cheese

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Directions

• Cook pasta according to package directions. Meanwhile, in a large skillet, heat oil over medium-high heat. Add garlic; cook and stir 1 minute. Add tomatoes and beans. Bring to a boil. Reduce heat; simmer, uncovered, 5-7 minutes to allow flavors to blend.

• Add spinach, olives, salt and pepper; cook and stir over medium heat until spinach is wilted. Drain pasta; top with tomato mixture and cheese.

Nutrition Facts 1 cup tomato mixture with 1 cup pasta and 2 tablespoons cheese: 491 calories, 13g fat (3g saturated fat), 9mg cholesterol, 1505mg sodium, 77g carbohydrate (14g sugars, 9g fiber), 19g protein.

Fajitas in Pitas

Ingredients

• 1/2 cup mayonnaise

• 1 green onion, chopped

• 4 teaspoons Dijon mustard

• 1/4 teaspoon pepper

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

• 2 medium sweet red peppers, halved and seeded

• 2 medium green peppers, halved and seeded

• 8 pita pocket halves, warmed

• 8 lettuce leaves

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Directions

• In a small bowl, mix mayonnaise, green onion, mustard and pepper; reserve 1/3 cup for assembling. Spread remaining mixture over chicken and peppers.

• Grill chicken and peppers, covered, over medium heat or broil 4 in. from heat for 5-6 minutes on each side or until a thermometer inserted in chicken reads 165° and peppers are tender. Cut chicken into 1/2-in. slices; cut peppers into 1-in. slices.

• Spread reserved mayonnaise mixture inside pita halves; fill with lettuce, chicken and peppers.

Nutrition Facts 2 filled pita halves: 515 calories, 24g fat (4g saturated fat), 72mg cholesterol, 640mg sodium, 39g carbohydrate (5g sugars, 4g fiber), 33g protein.

Raspberry Coconut French Toast Slow-Cooker Style

Ingredients

• 6 large eggs

• 1-1/2 cups refrigerated sweetened coconut milk

• 1 teaspoon vanilla extract

• 1 loaf (1 pound) French bread, cubed

• 1 package (8 ounces) cream cheese, cubed

• 2/3 cup seedless raspberry jam

• 1/2 cup sweetened shredded coconut

• Whipped cream, fresh raspberries and toasted sweetened shredded coconut

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Directions

• In a large bowl, whisk eggs, coconut milk and vanilla until blended. Place half of the bread in a greased 5- or 6-qt. slow cooker; layer with half of the cream cheese, jam, coconut and egg mixture. Repeat layers. Refrigerate, covered, overnight.

• Cook, covered, on low 2-3/4 to 3-1/4 hours or until a knife inserted in the center comes out clean. Serve warm with whipped cream, raspberries and toasted coconut.

Test Kitchen tipIf you like extra crunch, toast the coconut before adding it to the slow cooker. Toasted chopped nuts would be tasty, too.

Nutrition Facts 1 cup (calculated without raspberries and toasted coconut): 280 calories, 12g fat (7g saturated fat), 112mg cholesterol, 338mg sodium, 35g carbohydrate (16g sugars, 1g fiber), 9g protein.