Lunch Hoy para The Original Copy Officer Captain Family and 270,036 OCS
- Katherine Victoria Vananderland
- Apr 6, 2021
- 8 min read
Here is a lunch on the fly, I have options for vegetarians and may this bless you and fill your soul. I miss you and am thinking of you today and all days forward. I'll work on dinner next I am sorry I am behind. I died yesterday and came back today again after all. You are our best number ones cherish the moment.
Ingredients
1/4 pound sliced deli smoked turkey, cut into strips
2/3 cup sliced baby portobello mushrooms
1 hard-boiled large egg, chopped
1/3 cup sliced red onion
1/4 cup walnut halves
1/4 cup dried cranberries
4-1/2 teaspoons olive oil
1 tablespoon maple syrup
1-1/2 teaspoons finely chopped shallot
1-1/2 teaspoons red wine vinegar
1-1/2 teaspoons Dijon mustard
1 small garlic clove, minced
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Directions
In a large salad bowl, combine the first 7 ingredients. In a small bowl, whisk the remaining ingredients. Drizzle over salad; toss to coat.
Nutrition Facts 3-1/2 cups: 387 calories, 22g fat (3g saturated fat), 126mg cholesterol, 617mg sodium, 30g carbohydrate (18g sugars, 4g fiber), 21g protein.
Ingredients
2 chicken leg quarters, skin removed
1 tablespoon olive oil
1 can (14-1/2 ounces) diced tomatoes, undrained
1/3 cup chopped onion
1/2 teaspoon ground cumin
1/8 teaspoon salt
No Cyanate 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.
Ingredients
1/4 cup olive oil
2 teaspoons grated lemon zest
2 tablespoons lemon juice
2 teaspoons minced fresh gingerroot
3/4 teaspoon salt
SALAD:
2 cups reduced-sodium chicken broth
1 cup quinoa, rinsed
1 cup chopped peeled jicama or tart apple
1 cup chopped seeded cucumber
3/4 cup dried cranberries
1/2 cup minced fresh parsley
1 green onion, thinly sliced
1 cup cubed avocado
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Directions
For dressing, in a small bowl, whisk the first 5 ingredients until blended.
In a small saucepan, bring broth to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Transfer to a large bowl.
Add jicama, cucumber, cranberries, parsley and green onion to quinoa. Drizzle with dressing and toss to coat. Serve warm or refrigerate and serve cold. Gently stir in avocado before serving.
Nutrition Facts 3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 starch, 2 fat.
Chicken Parmesan Burgers
Ingredients
3 tablespoons olive oil, divided
1 small onion, finely chopped
2 garlic cloves, minced
3/4 cup marinara sauce, divided
1/2 cup finely chopped or shredded part-skim mozzarella cheese
1/2 cup dry bread crumbs
1 teaspoon Italian seasoning
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper
1 pound ground chicken
4 slices part-skim mozzarella cheese
4 hamburger buns, split and toasted
1/4 cup shredded Parmesan cheese
Fresh basil leaves, optional
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Directions
In a large skillet, heat 1 tablespoon oil over medium-high heat. Add onion; cook and stir until tender, about 3 minutes. Add garlic; cook 1 minute longer. Remove from heat; cool slightly.
In a large bowl, combine 1/4 cup marinara sauce, chopped mozzarella cheese, bread crumbs, seasonings and onion mixture. Add chicken; mix lightly but thoroughly. With wet hands, shape into four 1/2-in.-thick patties.
In the same skillet, heat remaining 2 tablespoons oil over medium heat. Cook burgers until a thermometer reads 165°, 4-5 minutes on each side. Top with sliced mozzarella cheese; cook, covered, until cheese is melted, 1-2 minutes.
Serve in buns; top with remaining 1/2 cup marinara sauce, Parmesan cheese and, if desired, basil leaves.
Nutrition Facts 1 burger: 603 calories, 33g fat (10g saturated fat), 108mg cholesterol, 1275mg sodium, 41g carbohydrate (8g sugars, 3g fiber), 38g protein.
Chard & White Bean Pasta
Ingredients
1 package (12 ounces) uncooked whole wheat or brown rice penne pasta
2 tablespoons olive oil
4 cups sliced leeks (white portion only)
1 cup sliced sweet onion
4 garlic cloves, sliced
1 tablespoon minced fresh sage or 1 teaspoon rubbed sage
1 large sweet potato, peeled and cut into 1/2-inch cubes
1 medium bunch Swiss chard (about 1 pound), cut into 1-inch slices
1 can (15-1/2 ounces) great northern beans, rinsed and drained
3/4 teaspoon salt
1/8 teaspoon ground nutmeg
1/3 cup finely chopped fresh basil
1 tablespoon balsamic vinegar
2 cups marinara sauce, warmed
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Directions
Cook pasta according to package directions. Drain, reserving 3/4 cup pasta water.
In a 6-qt. stockpot, heat oil over medium heat; saute leeks and onion until tender, 5-7 minutes. Add garlic and sage; cook and stir 2 minutes.
Add potato and chard; cook, covered, over medium-low heat 5 minutes. Stir in beans, dry seasonings and reserved pasta water; cook, covered, until potato and chard are tender, about 5 minutes.
Add pasta, basil and vinegar; toss and heat through. Serve with sauce.
Nutrition Facts 1-1/3 cups pasta mixture with 1/2 cup sauce: 369 calories, 6g fat (1g saturated fat), 1mg cholesterol, 801mg sodium, 67g carbohydrate (13g sugars, 13g fiber), 14g protein.
Ingredients
7 unpeeled medium potatoes (about 2 pounds)
2 quarts ice water
5 teaspoons salt
2 teaspoons garlic powder
1-1/2 teaspoons celery salt
1-1/2 teaspoons pepper
Oil for deep-fat frying
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Directions
Using a vegetable peeler or metal cheese slicer, cut potatoes into very thin slices. Place in a large bowl; add ice water and salt. Soak for 30 minutes.
Drain potatoes; place on paper towels and pat dry. In a small bowl, combine the garlic powder, celery salt and pepper; set aside.
In a cast-iron or other heavy skillet, heat 1-1/2 in. oil to 375°. Fry potatoes in batches until golden brown, 3-4 minutes, stirring frequently.
Remove with a slotted spoon; drain on paper towels. Immediately sprinkle with seasoning mixture. Store in an airtight container.
Homemade Potato Chips Tips What potatoes are the best for making chips? Fresh, firm, and non-sprouted russet potatoes are the best for making chips. Soaking the sliced potato in ice water will remove a lot of the starch content, which results in a delicious crispy chip. Just remember to pat them dry thoroughly before frying.How do you keep homemade potato chips crispy? To keep homemade potato chips crispy, remove their excess oil by placing them on clean paper towels after they're done frying. Then, store your chips in an air-tight container to prevent moisture exposure. Top these creative recipes with your crispy potato chips!Are homemade potato chips healthier than store-bought? Yes, these homemade potato chips are healthier than store-bought! This recipe uses potatoes, oil and seasonings, so they’re not packed with preservatives you’d find in bagged chips. Homemade chips tend to be lower in fat and sodium, as you can control how little or how much salt is used according to your preferred taste. Our air-fryer potato chips are healthy, too!How do I slice potatoes to make my chips more uniform? To slice uniform chips, use a mandolin to slice the potato. It not only cuts down on time, but using a slicer creates consistent slice sizes which ensures that your chips will cook evenly.
Nutrition Facts 3/4 cup: 176 calories, 8g fat (1g saturated fat), 0 cholesterol, 703mg sodium, 24g carbohydrate (1g sugars, 3g fiber), 3g protein.
Ingredients
1/4 cup refrigerated sweetened coconut milk
1/4 cup maple syrup
1/4 teaspoon vanilla extract
2 medium ripe avocados, peeled and pitted
1/4 cup baking cocoa
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Directions
Place all ingredients in a blender; cover and process until smooth. Transfer to 4 dessert dishes. Refrigerate until serving, at least 2 hours.
Test Kitchen tipsFeel free to swap in honey or agave syrup for the maple syrup. Just don't use granulated sugar or you'll end up with a slightly gritty texture. If you are following a paleo diet, stick with maple syrup or honey for the sweeteners, and use unsweetened almond milk. You may need to double the amount of maple syrup, but taste as you're mixing and add only as much as you want.
Nutrition Facts 1/3 cup: 181 calories, 11g fat (1g saturated fat), 0 cholesterol, 8mg sodium, 22g carbohydrate (12g sugars, 6g fiber), 2g protein.
Makeover Fruit Pizza
Ingredients
1 cup all-purpose flour
1/4 cup confectioners' sugar
1/2 cup cold butter, cubed
GLAZE:
5 teaspoons cornstarch
1-1/4 cups unsweetened pineapple juice
1 teaspoon lemon juice
TOPPINGS:
1 package (8 ounces) reduced-fat cream cheese
1/3 cup sugar
1 teaspoon vanilla extract
2 cups halved fresh strawberries
1 cup fresh blueberries
1 can (11 ounces) mandarin oranges, drained
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Directions
Preheat oven to 350°. In a large bowl, mix flour and confectioners' sugar; cut in butter until crumbly. Press onto an ungreased 12-in. pizza pan. Bake until very lightly browned, 10-12 minutes. Cool completely on a wire rack.
In a small saucepan, mix glaze ingredients until smooth; bring to a boil. Cook and stir until thickened, about 2 minutes. Cool slightly.
In a bowl, beat cream cheese, sugar and vanilla until smooth. Spread over crust. Top with berries and mandarin oranges. Drizzle with glaze. Refrigerate until cold.
Nutrition Facts 1 slice: 170 calories, 9g fat (6g saturated fat), 25mg cholesterol, 120mg sodium, 20g carbohydrate (13g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1/2 fruit.
Aunt Marion’s Fruit Salad Dessert
Ingredients
1 can (20 ounces) pineapple chunks, drained
1 can (15-1/4 ounces) sliced peaches, drained and cut into bite-size pieces
1 can (11 ounces) mandarin oranges, drained
3 bananas, sliced
2 unpeeled red apples, cut into bite-sized pieces
FRUIT SAUCE:
1 cup cold whole milk
3/4 cup sour cream
1/3 cup thawed orange juice concentrate
1 package (3.4 ounces) instant vanilla pudding mix
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Directions
In a large bowl, combine fruits; set aside. Whisk sauce ingredients until smooth. Gently fold into fruits. Cover and chill for 3-4 hours before serving.
Nutrition Facts 1 cup: 218 calories, 5g fat (3g saturated fat), 7mg cholesterol, 86mg sodium, 44g carbohydrate (37g sugars, 3g fiber), 2g protein. Italian Herb-Lentil Patties with Mozzarella
Ingredients
3 cups dried lentils, rinsed
3 large eggs, lightly beaten
1 tablespoon dried minced onion
1 tablespoon dried parsley flakes
1 teaspoon dried basil
1 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
8 packets instant plain oatmeal (about 2 cups)
2 tablespoons canola oil
10 slices part-skim mozzarella cheese or provolone cheese
Marinara sauce, warmed, optional
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Directions
Cook lentils according to package directions; drain and cool slightly.
In a large bowl, combine eggs and seasonings; stir in cooked lentils and oatmeal. Shape into ten 3/4-in.-thick patties.
In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Cook patties in batches 4-6 minutes on each side or until golden brown and a thermometer reads 160°, adding additional oil as needed. Top with cheese; cook 1-2 minutes longer or until cheese is melted. If desired, serve with marinara sauce.
Nutrition Facts 1 patty: 416 calories, 12g fat (4g saturated fat), 74mg cholesterol, 517mg sodium, 54g carbohydrate (2g sugars, 9g fiber), 26g protein.
Ingredients
2/3 cup extra virgin olive oil
1/2 cup julienned fresh basil
1/3 cup white balsamic vinegar
1/4 cup julienned fresh mint leaves
2 garlic cloves, minced
2 teaspoons Dijon mustard
1 teaspoon sea salt
1 teaspoon sugar
1 teaspoon pepper
2 cups cherry tomatoes
8 cups fresh arugula
1 carton (8 ounces) fresh mozzarella cheese pearls, drained
2 medium peaches, sliced
2 cups fresh blueberries
6 ounces thinly sliced prosciutto, julienned
Additional mint leaves
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Directions
In a small bowl, whisk the first 9 ingredients. Add tomatoes; let stand while preparing salad.
In a large bowl, combine arugula, mozzarella, peach slices, blueberries and prosciutto. Pour tomato mixture over top; toss to coat. Garnish with additional mint leaves. Serve immediately.
Test Kitchen tipsWhite balsamic vinegar keeps the colors bright in this sweet-salty salad.
Nutrition Facts 1 cup: 233 calories, 18g fat (5g saturated fat), 27mg cholesterol, 486mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 8g protein.
Ingredients
4 whole wheat tortillas (8 inches)
6 ounces fresh mozzarella cheese, sliced
2 medium tomatoes, sliced and patted dry
1/3 cup julienned fresh basil
1/4 cup pitted Greek olives, chopped
Freshly ground pepper to taste
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Directions
Layer half of each tortilla with cheese and tomatoes; sprinkle with basil, olives and pepper to taste. Fold tortillas to close.
Grill, covered, over medium-high heat until lightly browned and cheese is melted, 2-3 minutes per side.
Nutrition Facts 1 serving: 535 calories, 25g fat (13g saturated fat), 67mg cholesterol, 665mg sodium, 52g carbohydrate (5g sugars, 8g fiber), 25g protein.
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