Lunch On the Fly for Motivation Monday

Chicken Nugget Caesar Salad

Ingredients

• 8 to 10 frozen breaded chicken breast nuggets

• 6 cups torn romaine

• 1/2 cup sliced fresh mushrooms

• 3/4 cup creamy Caesar salad dressing

• 3/4 cup Caesar salad croutons

• 1/4 cup shredded Parmesan cheese

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Directions

• Bake chicken nuggets according to package directions; cut into fourths. In a large bowl, combine the romaine, mushrooms and chicken. Drizzle with dressing and toss to coat. Sprinkle with croutons and Parmesan cheese.

Nutrition Facts 1-1/4 cups: 225 calories, 17g fat (4g saturated fat), 27mg cholesterol, 543mg sodium, 10g carbohydrate (0 sugars, 1g fiber), 8g protein.

Coconut Acorn Squash

Ingredients

• 2 small acorn squash

• 1/4 cup mango chutney

• 1/4 cup sweetened shredded coconut

• 3 tablespoons butter, melted

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

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• Cut each squash in half; remove and discard seeds. Place squash in a microwave-safe dish, cut side down. Microwave, covered, on high for 10-12 minutes or until tender.

• Turn squash cut side up. Mix chutney, coconut and melted butter; spoon into centers of squash. Sprinkle with salt and pepper. Microwave, covered, on high for 2-3 minutes or until heated through.

Editor's Note This recipe was tested in a 1,100-watt microwave. Nutrition Facts 1 filled squash half: 251 calories, 11g fat (7g saturated fat), 23mg cholesterol, 400mg sodium, 39g carbohydrate (16g sugars, 4g fiber), 2g protein.

Slow-Cooker Pork Chops

Ingredients

• 1/2 cup all-purpose flour, divided

• 1/2 teaspoon garlic pepper blend

• 1/4 teaspoon seasoned salt

• 4 boneless pork loin chops (4 ounces each)

• 2 tablespoons canola oil

• 1 can (14-1/2 ounces) chicken broth

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Directions

• In a shallow bowl, combine 1/4 cup flour, mustard, garlic pepper and seasoned salt. Add pork chops, one at a time, and dredge to coat. In a large skillet, brown chops in oil on both sides.

• Transfer to a 5-qt. slow cooker. Pour broth over chops. Cook, covered, on low for 2-3 hours or until meat is tender.

• Remove pork to a serving plate and keep warm. Whisk remaining flour into cooking juices until smooth; cook, covered, on high until gravy is thickened.

Crock-Pot/Slow-Cooker Pork Chop Tips How do you keep pork chops from drying out? Dredging the pork in flour and seasonings helps retain the juices. The addition of broth adds extra moisture, while the low and slow cooking prevents these pork chops from drying out. We recommend cooking pork at 145 degrees to retain moisture.Can you freeze slow-cooker pork chops? Yes, you can freeze slow-cooker pork chops! Wrap leftover chops in heavy-duty foil and place in an airtight freezer container for up to 4 months. To use, thaw in the fridge, remove the foil and reheat in the microwave. You can try freezing any of these pork freezer meals, too!What other flavor variations do you recommend? For a sweet and spicy variation, brush the pork chops with barbecue sauce, then top with the bacon mixture and pepper jack cheese. You could also try mixing brown sugar, cider vinegar and a hint of spicy ground mustard to create a classic flavor combination that’s both sweet and sour. This sauce is also tasty on smoked kielbasa.What goes well with pork chops? Slow-cooker pork chops taste terrific alongside chunky applesauce and brussels sprouts with bacon.

Nutrition Facts 1 each: 279 calories, 14g fat (3g saturated fat), 57mg cholesterol, 606mg sodium, 12g carbohydrate (1g sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch.

Summer Strawberry Soup

Ingredients

• 2 cups vanilla yogurt

• 1/2 cup orange juice

• 2 pounds fresh strawberries, halved (8 cups)

• 1/2 cup sugar

• Additional vanilla yogurt and fresh mint leaves, optional

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Directions

• In a blender, combine the yogurt, orange juice, strawberries and sugar in batches; cover and process until blended. Refrigerate for at least 2 hours. Garnish with additional yogurt and mint leaves if desired.

Nutrition Facts 1 cup: 192 calories, 1g fat (1g saturated fat), 4mg cholesterol, 55mg sodium, 42g carbohydrate (37g sugars, 3g fiber), 5g protein.

Fresh Fruit Bowl

Ingredients

• 8 cups fresh melon cubes

• 1 to 2 tablespoons corn syrup

• 1 pint fresh strawberries, halved

• 2 cups fresh pineapple chunks

• 2 oranges, sectioned

• Fresh mint leaves, optional

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• In a large bowl, combine melon cubes and corn syrup. Cover and refrigerate overnight. Just before serving, stir in remaining fruit. Garnish with fresh mint leaves if desired.

Nutrition Facts 3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.

Creamy Orange Yogurt Pops

Ingredients

• 2 cups plain yogurt

• 1 can (6 ounces) frozen orange juice concentrate, thawed

• 2 teaspoons vanilla extract

• 10 Popsicle molds or paper cups (3 ounces each) and Popsicle sticks

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Directions

• In a small bowl, combine the yogurt, orange juice concentrate and vanilla. Fill each mold or cup with 1/4 cup yogurt mixture; top with holders or insert sticks into cups. Freeze.

Nutrition Facts 1 each: 59 calories, 2g fat (1g saturated fat), 6mg cholesterol, 23mg sodium, 9g carbohydrate (9g sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1/2 starch.

Blueberry Orange Blast

Ingredients

• 1 cup orange juice

• 1 cup vanilla yogurt

• 1 medium banana, sliced and frozen

• 1 cup frozen unsweetened blueberries

• 1/2 cup silken firm tofu

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• In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Nutrition Facts 3/4 cup: 140 calories, 2g fat (1g saturated fat), 3mg cholesterol, 49mg sodium, 27g carbohydrate (22g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fruit.

Crunchy Vegetable Salad

Ingredients

• 2 cups cauliflowerets

• 2 cups broccoli florets

• 2 carrots, thinly sliced

• 1 small zucchini, sliced

• 1 small red onion, sliced

• 1 to 1-1/2 cups Italian salad dressing

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• In a large bowl, combine all ingredients; toss to coat. Refrigerate until serving.

Nutrition Facts 1-1/2 cups: 176 calories, 15g fat (2g saturated fat), 0 cholesterol, 698mg sodium, 9g carbohydrate (5g sugars, 3g fiber), 2g protein.

Pressure-Cooker Marinated Mushrooms

Ingredients

• 2 pounds medium fresh mushrooms

• 1 package (14.4 ounces) frozen pearl onions

• 4 garlic cloves, minced

• 3/4 cup reduced-sodium beef broth

• 1/4 cup dry red wine

• 3 tablespoons balsamic vinegar

• 3 tablespoons olive oil

• 1 teaspoon salt

• 1 teaspoon dried basil

• 1/2 teaspoon dried thyme

• 1/2 teaspoon pepper

• 1/4 teaspoon crushed red pepper flakes

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Directions

• Place mushrooms, onions and garlic in a 6-qt. electric pressure cooker. In a small bowl, whisk remaining ingredients; pour over mushrooms. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 4 minutes. Quick-release pressure.

Test Kitchen tipsReduce broth from 2 cups to 1 cup for electric pressure cooker.

Nutrition Facts 1 serving: 43 calories, 2g fat (0 saturated fat), 0 cholesterol, 138mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 1g protein.

Caprese Salad Kabobs

Ingredients

• 24 grape tomatoes

• 12 cherry-size fresh mozzarella cheese balls

• 24 fresh basil leaves

• 2 tablespoons olive oil

• 2 teaspoons balsamic vinegar

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• On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over kabobs.

Nutrition Facts 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.

Antipasto Kabobs

Ingredients

• 1 package (9 ounces) refrigerated cheese tortellini

• 40 pimiento-stuffed olives

• 40 large pitted ripe olives

• 3/4 cup Italian salad dressing

• 40 thin slices pepperoni

• 20 thin slices hard salami, halved

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• Cook tortellini according to package directions; drain and rinse in cold water. In a large bowl, combine the tortellini, olives and salad dressing. Toss to coat; cover and refrigerate for 4 hours or overnight.

• Drain mixture, discarding marinade. For each appetizer, thread a stuffed olive, a folded pepperoni slice, a tortellini, a folded salami piece and a ripe olive on a toothpick or short skewer.

Nutrition Facts 1 kabob: 66 calories, 5g fat (1g saturated fat), 9mg cholesterol, 315mg sodium, 4g carbohydrate (0 sugars, 0 fiber), 2g protein.

Fruit and Cheese Kabobs

Ingredients

• 1 cup vanilla yogurt

• 1/2 cup sour cream

• 2 tablespoons honey

• 1/2 teaspoon ground cinnamon

• 2 cups fresh strawberries, halved

• 1-1/2 cups green grapes

• 8 ounces cubed cheddar or Monterey Jack cheese, or a combination of cheeses

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Directions

• For dip, mix first 4 ingredients. On 12 wooden skewers, alternately thread strawberries, grapes and cheese cubes. Serve immediately or refrigerate.

Nutrition Facts 1 kabob with 2 tablespoons dip: 147 calories, 9g fat (5g saturated fat), 22mg cholesterol, 143mg sodium, 12g carbohydrate (11g sugars, 1g fiber), 6g protein.

Balsamic-Glazed Beef Skewers

Ingredients

• 1/4 cup balsamic vinaigrette

• 1/4 cup Garlic Sauce

• 1 pound beef top sirloin steak, cut into 1-inch cubes

• 2 cups cherry tomatoes

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• In a large bowl, whisk vinaigrette, barbecue sauce and mustard until blended. Reserve 1/4 cup mixture for basting. Add beef to remaining mixture; toss to coat.

• Alternately thread beef and tomatoes on four metal or soaked wooden skewers. Lightly grease grill rack.

• Grill skewers, covered, over medium heat or broil 4 in. from heat 6-9 minutes or until beef reaches desired doneness, turning occasionally and basting frequently with reserved vinaigrette mixture during the last 3 minutes.

Nutrition Facts 1 skewer: 194 calories, 7g fat (2g saturated fat), 46mg cholesterol, 288mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Italian Sausage and Provolone Skewers

Ingredients

• 1 large onion

• 1 large sweet red pepper

• 1 large green pepper

• 2 cups cherry tomatoes

• 1 tablespoon olive oil

• 1/4 teaspoon salt

• 2 packages (12 ounces each) fully cooked Italian chicken sausage links, cut into 1-1/4-inch slices

• 16 cubes provolone cheese (3/4 inch each)

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• Cut onion and peppers into 1-in. pieces; place in a large bowl. Add tomatoes, oil, pepper and salt; toss to coat. On 16 metal or soaked wooden skewers, alternately thread sausage and vegetables.

• Grill, covered, over medium heat 8-10 minutes or until sausage is heated through and vegetables are tender, turning occasionally. Remove kabobs from grill; thread one cheese cube onto each kabob.

Nutrition Facts 2 kabobs: 220 calories, 13g fat (5g saturated fat), 75mg cholesterol, 682mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 medium-fat meat, 1 vegetable.

Caramel Apple and Brie Skewers

Ingredients

• 2 medium apples, cubed

• 1 log (6 ounces) Brie cheese, cubed

• 1/2 cup hot caramel ice cream topping

• 1/2 cup finely chopped macadamia nuts

• 2 tablespoons dried cranberries

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Directions

• On each of 6 appetizer skewers, alternately thread apple and cheese cubes; place on a serving plate. Drizzle with caramel topping; sprinkle with macadamia nuts and cranberries.

Nutrition Facts 1 skewer: 272 calories, 16g fat (6g saturated fat), 29mg cholesterol, 303mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 7g protein.

Breakfast Skewers

Ingredients

• 1 package (7 ounces) frozen fully cooked breakfast sausage links, thawed

• 1 can (20 ounces) pineapple chunks, drained

• 10 medium fresh mushrooms

• 2 tablespoons butter, melted

• Maple syrup

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• Cut sausages in half; on five metal or soaked wooden skewers, alternately thread sausages, pineapple and mushrooms. Brush with butter and syrup.

• Grill, uncovered, over medium heat, turning and basting with syrup, for 8 minutes or until sausages are lightly browned and fruit is heated through.

Nutrition Facts 1 skewer: 246 calories, 20g fat (8g saturated fat), 37mg cholesterol, 431mg sodium, 13g carbohydrate (12g sugars, 1g fiber), 7g protein.