Lunch on the Fly

Italian Hot Dish

Ingredients

• 1-1/2 cups uncooked multigrain bow tie pasta (about 4 ounces)

• 1 pound lean ground beef (90% lean)

• 1 cup sliced fresh mushrooms, divided

• 1/2 cup chopped onion

• 1/2 cup chopped green pepper

• 1 teaspoon dried oregano

• 1/2 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1/8 teaspoon pepper

• 1 can (15 ounces) tomato sauce

• 1/2 cup shredded part-skim mozzarella cheese, divided

• 2 tablespoons grated Parmesan cheese, divided

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Directions

• Preheat oven to 350°. Cook pasta according to package directions for al dente; drain.

• Meanwhile, in a large skillet coated with cooking spray, cook and crumble beef with 1/2 cup mushrooms, onion and green pepper over medium-high heat until no longer pink, 5-7 minutes. Stir in seasonings and tomato sauce; bring to a boil. Reduce heat; simmer, covered, 15 minutes.

• Place pasta in an 8-in. square baking dish coated with cooking spray. Top with meat sauce and remaining mushrooms. Sprinkle with 1/4 cup mozzarella cheese and 1 tablespoon Parmesan cheese.

• Bake, covered, 35 minutes. Uncover; sprinkle with remaining cheeses. Bake until heated through and cheese is melted, 5-10 minutes.

Nutrition Facts 1 serving: 394 calories, 15g fat (6g saturated fat), 82mg cholesterol, 704mg sodium, 32g carbohydrate (5g sugars, 5g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.

Ingredients

• 8 cups ready-to-serve salad greens

• 8 slices deli pastrami, cut into strips

• 2 cups cubed fully cooked ham

• 1 cup shredded Italian cheese blend

• 4 plum tomatoes, chopped

• 1/2 cup Italian salad dressing

• Seasoned salad croutons, sliced ripe olives and sliced pepperoncini

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• Divide salad greens among four plates; layer with pastrami, ham, cheese and tomatoes. Drizzle with dressing. Top with croutons, olives and pepperoncini.

Italian Chicken Wraps

Ingredients

• 1 package (16 ounces) frozen stir-fry vegetable blend

• 2 packages (6 ounces each) ready-to-use grilled chicken breast strips

• 1/2 cup fat-free Italian salad dressing

• 3 tablespoons shredded Parmesan cheese

• 6 flour tortillas (8 inches), room temperature

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Directions

• In a large saucepan, cook vegetables according to package directions; drain. Stir in the chicken, salad dressing and cheese; heat through. Spoon about 3/4 cup down the center of each tortilla; roll up tightly.

Nutrition Facts 1 each: 290 calories, 6g fat (2g saturated fat), 40mg cholesterol, 1129mg sodium, 38g carbohydrate (2g sugars, 3g fiber), 20g protein.

Grilled Flatbread Veggie Pizza

Ingredients

• 1 tablespoon butter

• 1/2 pound sliced baby portobello mushrooms

• 1 large green pepper, julienned - OPtional GP

• 4 cups fresh baby spinach (about 4 ounces)

• 1/4 teaspoon salt -- NO SALT

• 1/8 teaspoon pepper - NO PEPPER

• 2 naan flatbreads or 4 whole pita breads

• 2 tablespoons olive oil

• 1/4 cup prepared pesto - OPTIONAL

• 2 plum tomatoes, sliced

• 2 cups shredded part-skim mozzarella cheese

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Directions

• In a large skillet, heat butter over medium-high heat. Add mushrooms and green pepper; cook and stir 5-7 minutes or until tender. Add spinach, salt and pepper; cook and stir 2-3 minutes or until spinach is wilted.

• Brush both sides of flatbreads with oil. Grill flatbreads, covered, over medium heat 2-3 minutes on 1 side or until lightly browned.

• Remove from grill. Spread grilled sides with pesto; top with vegetable mixture, tomatoes and cheese. Return to grill; cook, covered, 2-3 minutes longer or until cheese is melted. Cut pizzas in half before serving.

Nutrition Facts 1/2 pizza: 426 calories, 28g fat (11g saturated fat), 47mg cholesterol, 1005mg sodium, 25g carbohydrate (6g sugars, 3g fiber), 20g protein.

Italian Flatbreads

Ingredients

• 1 package (1/4 ounce) active dry yeast

• 1 cup warm water (110° to 115°)

• 1/4 cup plus 3 tablespoons olive oil, divided

• 2 teaspoons sugar

• 1/4 teaspoon salt

• 2-1/2 to 3 cups all-purpose flour

• 1/4 cup shredded Parmesan cheese

• 1/2 teaspoon garlic salt

• 1/2 teaspoon dried rosemary, crushed

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Directions

• In a small bowl, dissolve yeast in warm water. In a large bowl, combine 1/4 cup oil, sugar, salt, yeast mixture and 2 cups flour; beat on medium speed until smooth. Stir in enough remaining flour to form a soft dough.

• Turn dough onto a floured surface; knead until smooth and elastic, about 5 minutes. Place in a greased bowl, turning once to grease the top. Cover with plastic wrap and let rise in a warm place until doubled, about 40 minutes.

• Punch dough down. Turn onto a lightly floured surface; divide in half. Pat each piece flat. Let rest 5 minutes. Roll out each portion into an 11-in. circle; place on greased baking sheets. Cover with kitchen towels; let rise in a warm place until almost doubled, about 40 minutes.

• Preheat oven to 425°. Using the end of a wooden spoon handle, make several 1/4-in. indentations. Brush with remaining oil. In a small bowl, combine cheese, garlic salt and rosemary; sprinkle over dough. Bake 12-15 minutes or until golden brown. Remove from pans to wire racks to cool. Cut into wedges.

Nutrition Facts 1 wedge: 132 calories, 6g fat (1g saturated fat), 1mg cholesterol, 115mg sodium, 16g carbohydrate (1g sugars, 1g fiber), 3g protein.

Cranberry Fruit Mold

Ingredients

• 1 package (3 ounces) cranberry gelatin

• 1 package (3 ounces) raspberry gelatin

• 1 cup boiling water

• 1-1/2 cups ginger ale, chilled

• 2 cups halved seedless red or green grapes

• 1 can (11 ounces) mandarin oranges, drained

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Directions

• In a bowl, dissolve gelatins in boiling water. Gently stir in ginger ale. Refrigerate until slightly thickened, about 1-1/2 hours. Stir in grapes and oranges. Transfer to a 5-cup mold coated with cooking spray. Cover and refrigerate until firm. Invert onto a serving plate.

Nutrition Facts 1 slice: 97 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 24g carbohydrate (23g sugars, 0 fiber), 2g protein.

Chicken & Fruit Spinach Salads

Ingredients

• 1 package (6 ounces) fresh baby spinach

• 1 package (10 ounces) ready-to-use grilled chicken breast strips

• 1 can (11 ounces) mandarin oranges, drained

• 1 cup sliced fresh strawberries

• 2 slices red onion, separated into rings

• 1/2 cup reduced-fat raspberry vinaigrette or LEMON SQUEEZ

• 1/4 cup honey-roasted sliced almonds

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Directions

• Divide spinach among four serving plates. Top with chicken, oranges, strawberries and onion. Drizzle with vinaigrette and sprinkle with almonds.

Nutrition Facts 1 serving: 223 calories, 10g fat (1g saturated fat), 42mg cholesterol, 835mg sodium, 17g carbohydrate (12g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1 starch.

Greek-Style Ravioli

Ingredients

• 12 frozen cheese ravioli

• 1/3 pound lean ground beef (90% lean)

• 1 cup canned diced tomatoes with basil, oregano and garlic

• 1 cup fresh baby spinach

• 1/4 cup sliced ripe olives

• 1/4 cup crumbled feta cheese

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Directions

• Cook ravioli according to package directions; drain. Meanwhile, in a skillet, cook beef over medium heat 4-6 minutes or until no longer pink; drain. Stir in tomatoes; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes, stirring occasionally.

• Add ravioli, spinach and olives; heat through, stirring gently to combine. Sprinkle with cheese.

Nutrition Facts 1-1/4 cups: 333 calories, 12g fat (5g saturated fat), 61mg cholesterol, 851mg sodium, 28g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Greek Garden Appetizer

Ingredients

• 1 carton (8 ounces) spreadable garden vegetable cream cheese

• 2 cups crumbled feta cheese

• 1/4 cup plain yogurt

• 1/2 teaspoon minced garlic

• 1/4 teaspoon dried oregano

• 1/4 teaspoon pepper

• 1-1/2 cups chopped cucumber

• 1 cup chopped seeded tomatoes

• 1/4 cup chopped green onions

• 2 tablespoons sliced ripe olives

• Miniature pita pockets

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Directions

• In a large bowl, combine the cream cheese, feta, yogurt, garlic, oregano and pepper. Spread into a 9-in. pie plate. Sprinkle the cucumber, tomatoes, onions and olives over the cream cheese mixture. Serve with pita bread. Refrigerate leftovers.

Nutrition Facts 1/4 cup: 92 calories, 7g fat (5g saturated fat), 21mg cholesterol, 223mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 3g protein.

Shrimp Monterey

Ingredients

• 2 tablespoons butter

• 2 pounds uncooked shrimp (31-40 per pound), peeled and deveined

• 2 garlic cloves, minced

• 1/2 cup white wine or chicken broth

• 2 cups shredded Monterey Jack cheese

• 2 tablespoons minced fresh parsley

• Hot cooked linguine, optional

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Directions

• Preheat oven to 350°. In a large skillet, heat butter over medium-high heat; saute shrimp and garlic just until shrimp turn pink, 3-5 minutes. Using a slotted spoon, transfer to a greased 11x7-in. baking dish.

• Add wine to skillet; bring to a boil. Cook until liquid is reduced by half; pour over shrimp.

• Sprinkle with cheese and parsley. Bake, uncovered, until cheese is melted, 8-10 minutes. If desired, serve over linguine.

Nutrition Facts 1 cup shrimp mixture: 321 calories, 17g fat (10g saturated fat), 228mg cholesterol, 437mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 34g protein.

Buttery Grilled Shrimp

Ingredients

• 1/2 cup butter, melted

• 3 tablespoons lemon juice

• 2 teaspoons chili powder

• 1 teaspoon ground ginger

• 1/4 teaspoon salt

• 2 pounds uncooked shrimp (16-20 per pound), peeled and deveined

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Directions

• In a small bowl, combine the first 5 ingredients; set aside 1/4 cup. Thread shrimp onto 8 metal or soaked wooden skewers.

• Grill shrimp, covered, over medium heat 3-5 minutes on each side or until shrimp turn pink, basting occasionally with butter mixture. Remove from grill; brush with reserved butter mixture.

Nutrition Facts 1 skewer: 201 calories, 13g fat (8g saturated fat), 168mg cholesterol, 295mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 19g protein.

Huckleberry Cheese Pie

Ingredients

• BUTTER CRUNCH CRUST:

• 1 cup all-purpose flour

• 1/4 cup packed brown sugar

• 1/2 cup finely chopped nuts

• 1/2 cup cold butter

• CHEESE FILLING:

• 1 package (8 ounces) cream cheese, softened

• 3/4 cup confectioners' sugar

• 1 teaspoon vanilla extract

• 1 cup whipped cream or 1 cup whipped topping

• FRUIT TOPPING:

• 1/2 cup sugar

• 4-1/2 teaspoons cornstarch

• Dash salt

• 1/2 cup water

• 2 cups fresh huckleberries or blueberries, divided

• 1-1/2 teaspoons butter

• Additional whipped cream, optional

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Directions

• In a bowl, combine the flour, brown sugar and nuts. Cut in butter until mixture resembles coarse crumbs. Spread on baking sheet; bake at 400° for 20 minutes, stirring occasionally.

• Remove from oven. While mixture is still hot, press into a 9-in. pie plate, forming a pie shell. Cool completely.

• For cheese filling, beat cram cheese, sugar and vanilla until smooth; gently fold in whipped cream. Pour or spoon filling into cooled crust; refrigerate.

• For topping, combine the sugar, cornstarch and salt in saucepan. Stir in water until smooth; add 1 cup berries. Bring to a boil. Cook and stir for 1-2 minutes or until thickened. Add butter and remaining berries. Cool; pour over cheese filling. Top with additional whipped cream if desired.

Nutrition Facts 1 slice: 379 calories, 23g fat (12g saturated fat), 56mg cholesterol, 192mg sodium, 41g carbohydrate (28g sugars, 1g fiber), 5g protein.

Smooth Sweet Tea

Ingredients

• 2 cups water

• 6 black tea bags

• 1/8 teaspoon baking soda

• 2/3 cup sugar

• 6 cups cold water

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• In a small saucepan, bring 2 cups of water to a boil. Remove from the heat; add tea bags. Cover and steep for 10 minutes. Discard tea bags.

• Sprinkle baking soda into a 2-qt. pitcher. Transfer tea to pitcher; stir in sugar. Add cold water. Refrigerate until chilled.

Nutrition Facts

1 cup: 76 calories, 0 fat (0 saturated fat), 0 cholesterol, 29mg sodium, 20g carbohydrate (19g sugars, 0 fiber), 0 protein.

Power Berry Smoothie Bowl

Ingredients

• 1/2 cup orange juice

• 1/2 cup pomegranate juice

• 1 container (6 ounces) mixed berry yogurt

• 1 cup frozen unsweetened strawberries

• 1 cup fresh baby spinach

• 1/2 medium ripe frozen banana, sliced

• 1/2 cup frozen unsweetened blueberries

• 2 tablespoons ground flaxseed

• Optional: Sliced fresh strawberries, fresh blueberries, flaxseed and granola

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Directions

• In a blender, combine the first 8 ingredients; cover and process for 30 seconds or until smooth. Pour into chilled bowls; top as desired. Serve immediately.

Nutrition Facts 1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.