Lunch on the fly for July 14th 2020

Lunch

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Speedy Chicken Marsala

Ingredients

• 8 ounces uncooked whole wheat or multigrain angel hair pasta

• 4 boneless skinless chicken breast halves (5 ounces each)

• 1/4 cup all-purpose flour

• 1 teaspoon lemon-pepper seasoning

• 1/2 teaspoon salt

• 2 tablespoons olive oil, divided

• 4 cups sliced fresh mushrooms

• 1 garlic clove, minced

• 1 cup dry Marsala wine

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Directions

• Cook pasta according to package directions. Pound chicken with a meat mallet to 1/4-in. thickness. In a large resealable plastic bag, mix the flour, lemon pepper and salt. Add chicken, one piece at a time; close bag and shake to coat.

• In a large skillet, heat 1 tablespoon oil over medium heat. Add chicken; cook for 4-5 minutes on each side or until no longer pink. Remove from pan.

• In the same skillet, heat remaining oil over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Add wine; bring to a boil. Cook for 5-6 minutes or until liquid is reduced by half, stirring to loosen browned bits from pan. Return chicken to pan, turning to coat with sauce; heat through.

• Drain pasta; serve with chicken mixture.

Nutrition Facts 1 serving: 493 calories, 11g fat (2g saturated fat), 78mg cholesterol, 279mg sodium, 50g carbohydrate (4g sugars, 7g fiber), 40g protein.

Or

Chicken Marsala Lasagna

Ingredients

• 12 lasagna noodles

• 4 teaspoons Italian seasoning, divided

• 1 teaspoon salt

• 3/4 pound boneless skinless chicken breasts, cubed

• 1 tablespoon olive oil

• 1/4 cup finely chopped onion

• 1/2 cup butter, cubed

• 1/2 pound sliced baby portobello mushrooms

• 12 garlic cloves, minced

• 1-1/2 cups beef broth

• 3/4 cup Marsala wine, divided

• 1/2 cup finely chopped fully cooked ham

• 1 carton (15 ounces) ricotta cheese

• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

• 2 cups shredded Italian cheese blend

• 1 cup grated Parmesan cheese, divided

• 2 large eggs, lightly beaten

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Directions

• Cook noodles according to package directions; drain. Meanwhile, mix 2 teaspoons Italian seasoning and salt; sprinkle over chicken breasts. In a large skillet, heat oil over medium-high heat. Add chicken; saute until no longer pink. Remove and keep warm.

• In same skillet, cook onion in butter over medium heat 2 minutes. Stir in mushrooms; cook until tender, 4-5 minutes longer. Add garlic; cook and stir 2 minutes.

• Stir in broth, 1/2 cup wine and pepper; bring to a boil. Mix cornstarch and remaining wine until smooth; stir into pan. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in ham and chicken.

• Preheat oven to 350°. Combine ricotta cheese, spinach, Italian cheese blend, 3/4 cup Parmesan cheese, eggs and remaining Italian seasoning. Spread 1 cup chicken mixture into a greased 13x9-in. baking dish. Layer with 3 noodles, about 3/4 cup chicken mixture and about 1 cup ricotta mixture. Repeat layers 3 times.

• Bake, covered, 40 minutes. Sprinkle with remaining Parmesan cheese. Bake, uncovered, until casserole is bubbly and cheese is melted, 10-15 minutes. Let stand 10 minutes before cutting. Freeze option: Cool unbaked lasagna; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350°. Cover lasagna with foil; bake as directed until heated through and a thermometer inserted into the center reads 165°, increasing time to 45-50 minutes. Sprinkle with remaining Parmesan cheese. Bake, uncovered, until bubbly and cheese is melted, 10-15 minutes. Let stand 10 minutes before cutting.

Nutrition Facts 1 piece: 388 calories, 20 g fat (12 g saturated fat), 107 mg cholesterol, 749 mg sodium, 27 g carbohydrate, 2 g fiber, 24 g protein.

Marvelous Mediterranean Vegetables

Ingredients

• 3 large portobello mushrooms, sliced

• 1 each medium sweet red, orange and yellow peppers, sliced

• 1 medium zucchini, sliced

• 10 fresh asparagus spears, cut into 2-inch lengths

• 1 small onion, sliced and separated into rings

• 3/4 cup grape tomatoes

• 1/2 cup fresh sugar snap peas

• 1/2 cup fresh broccoli florets

• 1/2 cup pitted Greek olives

• 1 bottle (14 ounces) Greek vinaigrette

• 1/2 cup crumbled feta cheese

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Directions

• In a large resealable plastic bag, combine the mushrooms, peppers and zucchini. Add the asparagus, onion, tomatoes, peas, broccoli and olives. Pour vinaigrette into bag; seal bag and turn to coat. Refrigerate for at least 30 minutes.

• Discard marinade. Transfer vegetables to a grill wok or basket. Grill, uncovered, over medium heat for 8-12 minutes or until tender, stirring frequently. Place on a serving plate; sprinkle with cheese.

Editor's Note: If you do not have a grill wok or basket, use a disposable foil pan. Poke holes in the bottom of the pan with a meat fork to allow liquid to drain.

Nutrition Facts 3/4 cup: 196 calories, 16g fat (3g saturated fat), 3mg cholesterol, 549mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 4g protein.

Pesto Bruschetta

Ingredients

• 1 loaf (1 pound) French bread, cut into slices

• 1 jar (7 ounces) prepared pesto

• 2 medium tomatoes, seeded and finely chopped

• 1 package (4 ounces) crumbled feta cheese

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Directions

• Arrange bread slices on an ungreased baking sheet. Spread with pesto; top with tomatoes and cheese. Broil 4 in. from the heat for 3-5 minutes or until edges are lightly browned.

Nutrition Facts 1 each: 93 calories, 4g fat (1g saturated fat), 4mg cholesterol, 196mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Ingredients

• 1-1/2 cups fresh broccoli florets

• 3/4 cup shredded cheddar cheese

• 4 bacon strips, cooked and crumbled

• 1/4 cup finely chopped onion

• Onions

• Mushrooms

• Italian Cherry Tomatoes

• Green Pepper

• Mozzarella Cheese

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Directions

• In a bowl, combine the broccoli, cheese, bacon and onion. In another bowl, whisk the mayonnaise, vinegar and sugar. Pour over broccoli mixture and toss to coat. cover and refrigerate for at least 1 hour before serving.

Nutrition Facts 3/4 cup: 420 calories, 35g fat (13g saturated fat), 63mg cholesterol, 585mg sodium, 12g carbohydrate (8g sugars, 2g fiber), 15g protein.

Slow-Cooker Marinated Mushrooms

Ingredients

• 2 pounds medium fresh mushrooms

• 1 package (14.4 ounces) frozen pearl onions, thawed

• 4 garlic cloves, minced

• 2 cups reduced-sodium beef broth

• 1/2 cup dry red wine

• 3 tablespoons balsamic vinegar

• 3 tablespoons olive oil

• 1 teaspoon salt

• 1 teaspoon dried basil

• 1/2 teaspoon dried thyme

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Directions

• Place mushrooms, onions and garlic in a 5- or 6-qt. slow cooker. In a small bowl, whisk remaining ingredients; pour over mushrooms. Cook, covered, on low until mushrooms are tender, 6-8 hours.

• Freeze option: Freeze cooled mushrooms and juices in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little broth or water if necessary.

Nutrition Facts 1/4 cup: 42 calories, 2g fat (0 saturated fat), 1mg cholesterol, 165mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 1g protein.

Portobello Mushroom and Cream Cheese Taquitos

Ingredients

• 2 tablespoons extra virgin olive oil

• 8 ounces large portobello mushrooms, gills discarded, finely chopped

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

• 1/2 teaspoon crushed red pepper flakes

• 1/4 teaspoon salt

• 1 package (8 ounces) cream cheese, softened

• 4 ounces whole-milk ricotta cheese

• 10 flour tortillas (8 inches)

• Oil for deep-fat frying

• Major Grey's chutney

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Directions

• In a cast-iron or other heavy skillet, heat olive oil to 350°. Add mushrooms; saute 4 minutes. Add oregano, thyme, pepper flakes and salt; saute until mushrooms are browned, 4-6 minutes. Cool. Wipe out skillet.

• Combine cheeses; fold in mushrooms, mixing well. Spread 3 tablespoons of mushroom mixture on bottom half of each tortilla. Roll up tightly, making sure filling isn't seeping from either end. Secure rolls with toothpicks.

• In same skillet, heat oil to 375°. Fry taquitos, a few at a time, until golden brown, 2-4 minutes. Drain on paper towels. When taquitos are cool enough to handle, discard toothpicks. Serve with chutney.

Nutrition Facts 1 appetizer: 375 calories, 25g fat (7g saturated fat), 27mg cholesterol, 380mg sodium, 30g carbohydrate (2g sugars, 2g fiber), 8g protein.

Fruit ‘n’ Cheese Kabobs

Ingredients

• 1 block (1 pound) Colby-Monterey Jack cheese

• 1 block (1 pound) cheddar cheese

• 1 block (1 pound) baby Swiss cheese

• 1 fresh pineapple, peeled and cut into 2-inch chunks

• 1 to 2 pounds seedless green or red grapes

• 3 pints strawberries

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Directions

• Cut cheese into chunks or slices. If desired, cut into shapes with small cutters. Alternately thread cheese and fruit onto wooden skewers. Serve immediately.

Nutrition Facts 1 each: 170 calories, 12g fat (7g saturated fat), 37mg cholesterol, 188mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 10g protein.

Creamy Coffee Pie

Ingredients

• 1-1/2 cups Oreo cookie crumbs, divided

• 1/4 cup butter, melted

• 2 pints coffee ice cream, softened

• 1 cup miniature marshmallows

• 1 cup miniature semisweet chocolate chips

• 2 cups whipped topping

• 2 tablespoons caramel ice cream topping

• 2 tablespoons hot fudge ice cream topping, warmed

• Additional Oreo cookies, optional

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• Combine 1-1/4 cups crushed cookies and butter. Press onto bottom and up the sides of a 9-in. pie plate. In a large bowl, combine ice cream, marshmallows, chocolate chips and remaining crushed cookies. Spoon into crust. Freeze for 30 minutes.

• Spread whipped topping over pie. Drizzle with caramel and hot fudge toppings. Freeze, covered, overnight. May be frozen up to 2 months. Remove from freezer 10-15 minutes before cutting. If desired, serve with additional cookies.

Four-Fruit Smoothie

Ingredients

• 1 cup orange juice

• 1 package (10 ounces) frozen sweetened raspberries, partially thawed

• 1 cup frozen unsweetened strawberries

• 1 medium ripe banana, cut into chunks

• 6 ice cubes

• 1 to 2 tablespoons sugar

• 4 orange wedges, optional

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• In a blender, combine the first six ingredients. Cover and process until smooth. Pour into chilled glasses. Garnish with an orange wedge if desired. Serve immediately.

Nutrition Facts 1 cup: 153 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 38g carbohydrate (32g sugars, 5g fiber), 1g protein.