Lunch on the Fly, I am sorry for not getting this in sooner I was out due to pain yesterday.

I am sorry this is a late menu for lunch its filled with appetizers the crab cakes are a little over but, only at 600mg plus or minus. I have noodles for to do, to do do, and mushrooms and artichokes with some shrimp pasta dishes. Have a good lunch, and know I am there in spirit!

Love your Mother; Katherine Victoria VanAnderland, Original Copy, St. Paul, Minnesota, 55106, PPL Inc.

Cold Chicken-Cheese Kabobs

Ingredients

• 1/2 teaspoon salt

• 1/2 teaspoon chili powder

• 1/8 teaspoon pepper

• 1/2 pound boneless skinless chicken breast, cubed

• 1/2 cup balsamic vinegar

• 2 teaspoons olive oil

• 5 ounces cubed part-skim mozzarella cheese

• 18 cherry or grape tomatoes

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Directions

• Combine the salt, chili powder and pepper; rub into chicken cubes. Transfer to a large bowl; add vinegar. Cover and refrigerate for 3-4 hours.

• In a large skillet, cook chicken in oil until no longer pink. Cool slightly. Alternately thread chicken, cheese and tomatoes onto wooden skewers. Serve cold.

Nutrition Facts 1 each: 93 calories, 4g fat (2g saturated fat), 26mg cholesterol, 264mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 12g protein. Diabetic Exchanges: 1 meat, 1 vegetable.

Coconut Chicken and Shrimp

Ingredients

• 1 cup all-purpose flour

• 1 cup lime-flavored seltzer water

• 1 teaspoon ground ginger

• 1 teaspoon salt

• 1 teaspoon pepper

• 2-1/2 cups sweetened shredded coconut

• 1-1/4 cups panko bread crumbs

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

• 2 boneless skinless chicken breasts (6 ounces each), cut into 3/4-inch cubes

• Oil for deep-fat frying

• Salt and pepper to taste, optional

• MAUI MUSTARD:

• 1 can (8 ounces) crushed pineapple, well drained

• 1/2 cup red pepper jelly

• 3 tablespoons stone-ground mustard

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Directions

• In a shallow bowl, whisk together first 5 ingredients. In another shallow bowl, combine coconut and panko. Dip shrimp in batter to coat. Dip in coconut mixture, patting to help coating adhere. Repeat with chicken.

• In a deep cast-iron or electric skillet, heat oil to 350°. Fry shrimp, a few at a time, until golden brown, 3-4 minutes. Drain on paper towels. Repeat with chicken. If desired, sprinkle lightly with salt and pepper.

• For mustard, mix together pineapple, pepper jelly and stone-ground mustard. Combine shrimp and chicken; serve with Maui mustard.

Test Kitchen tipsIn the mood for just seafood? Skip the chicken and use more shrimp. Need a quick appetizer? Serve with toothpicks.

Nutrition Facts 1 serving: 659 calories, 31g fat (14g saturated fat), 123mg cholesterol, 735mg sodium, 69g carbohydrate (39g sugars, 4g fiber), 29g protein.

Seasoned Crab Cakes

Ingredients

• 3 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed

• 1 cup cubed bread

• 2 large eggs

• 3 tablespoons half-and-half cream

• 1 tablespoon lemon juice

• 1 tablespoon butter, melted

• 1-1/2 teaspoons seafood seasoning

• 1 teaspoon Worcestershire sauce

• 1 teaspoon salt

• 1/2 cup dry bread crumbs

• 1/2 cup olive oil

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Directions

• In a large bowl, combine crab and bread cubes. In another bowl, whisk the eggs, mayonnaise, cream, lemon juice, butter, seafood seasoning, Worcestershire sauce and salt. Add to crab mixture and mix gently (mixture will be moist).

• Place bread crumbs in a shallow dish. Drop crab mixture by 1/3 cupfuls into crumbs; shape each into a 3/4-in.-thick patty. Carefully turn to coat. Cover and refrigerate for at least 2 hours.

• In a large skillet, cook crab cakes in oil for 4-5 minutes on each side or until golden brown and crispy.

Nutrition Facts 1 each: 197 calories, 15g fat (3g saturated fat), 81mg cholesterol, 640mg sodium, 8g carbohydrate (1g sugars, 0 fiber), 7g protein.

Chicken, Nectarine and Avocado Salad

Ingredients

• 6 ounces fresh baby spinach (about 8 cups)

• 2 medium nectarines, thinly sliced

• 2 cups cubed cooked chicken

• 1 cup crumbled feta cheese

• 1/2 cup poppy seed salad dressing

• 1 medium ripe avocado, peeled and sliced

• 1 cup granola with fruit and nuts

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Directions

• In a large bowl, combine spinach, nectarines, chicken and feta. Drizzle with dressing; toss to coat. Top with avocado and granola. Serve immediately.

*I generally use this with leftover rotisserie chicken, but I also sometimes grill up a bunch of chicken just to use for things like this salad. Either one is great!

Nutrition Facts 1-1/2 cups: 561 calories, 32g fat (7g saturated fat), 87mg cholesterol, 539mg sodium, 38g carbohydrate (18g sugars, 7g fiber), 30g protein.

Marinated Mushrooms & Artichokes

Ingredients

• 2 pounds medium fresh mushrooms, halved

• 2 cans (14 ounces each) water-packed quartered artichoke hearts, drained

• 1-1/2 cups water

• 1 cup cider vinegar

• 1/2 cup olive oil

• 1 bay leaf

• 1-1/2 teaspoons salt

• 1-1/2 teaspoons minced fresh tarragon or 1/2 teaspoon dried tarragon

• 1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme

• 1 garlic clove, minced

• 1/2 teaspoon pepper

• 1 tablespoon minced fresh parsley

• Additional parsley

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Directions

• In a nonreactive bowl, combine first 12 ingredients. Refrigerate, covered, to allow flavors to blend, 3-4 hours. Serve with additional parsley.

Nutrition Facts 1/2 cup: 43 calories, 1g fat (0 saturated fat), 0 cholesterol, 162mg sodium, 5g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 vegetable.

Parmesan Herbed Noodles

Ingredients

• 1-1/2 cups uncooked wide egg noodles

• 2 tablespoons shredded Parmesan cheese

• 1 tablespoon butter

• 1 tablespoon olive oil

• 2 teaspoons minced fresh basil or 1/2 teaspoon dried basil

• 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme

• 1 garlic clove, minced

• 1/4 teaspoon salt

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Directions

• In a small saucepan, cook noodles according to package directions; drain. Add the remaining ingredients and toss to coat.

Nutrition Facts 1 cup: 243 calories, 15g fat (6g saturated fat), 46mg cholesterol, 444mg sodium, 21g carbohydrate (1g sugars, 1g fiber), 6g protein.

Light & Lemony Scampi

Ingredients

• 1 pound uncooked shrimp (26-30 per pound)

• 8 ounces uncooked multigrain angel hair pasta

• 1 tablespoon butter

• 1 tablespoon olive oil

• 2 green onions, thinly sliced

• 4 garlic cloves, minced

• 1/2 cup reduced-sodium chicken broth

• 2 teaspoons grated lemon zest

• 3 tablespoons lemon juice

• 1/2 teaspoon freshly ground pepper

• 1/4 teaspoon salt

• 1/4 teaspoon crushed red pepper flakes

• 1/4 cup minced fresh parsley

• Grated Parmesan cheese, optional

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Directions

• Peel and devein shrimp, removing tails. Cut each shrimp lengthwise in half. Cook pasta according to package directions.

• In a large nonstick skillet, heat butter and oil over medium-high heat. Add shrimp, green onions and garlic; cook and stir until shrimp turn pink, 2-3 minutes. Remove from pan with a slotted spoon.

• Add broth, lemon zest, lemon juice, pepper, salt and red pepper flakes to same pan. Bring to a boil; cook until liquid is slightly reduced, about 1 minute. Return shrimp to pan; heat through. Remove from heat.

• Drain pasta; divide among 4 bowls. Top with shrimp mixture; sprinkle with parsley. If desired, serve with cheese.

Nutrition Facts 1 serving (calculated without cheese): 378 calories, 10g fat (3g saturated fat), 146mg cholesterol, 405mg sodium, 42g carbohydrate (3g sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 very lean meat, 2-1/2 starch, 1-1/2 fat.

Rosemary Shrimp with Spaghetti

Ingredients

• 8 ounces uncooked white fiber or whole wheat spaghetti

• 1 tablespoon olive oil

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

• 2 garlic cloves, minced

• 1-1/2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed

• 2 cups fresh baby spinach

• 2 tablespoons lemon juice

• 1/4 teaspoon salt

• 1/4 cup Parmesan cheese

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Directions

• Cook spaghetti according to package directions. Drain, reserving 1/2 cup pasta water.

• Meanwhile, in a large skillet, heat oil over medium heat. Add shrimp, garlic and rosemary; cook and stir 3-4 minutes or just until shrimp turn pink. Stir in spinach; cook, covered, until slightly wilted.

• Add spaghetti, lemon juice, salt and pepper; toss to combine, adding reserved pasta water as desired. Sprinkle with cheese. Remove from heat; let stand, covered, until cheese is softened.

Nutrition Facts 1-1/2 cups: 349 calories, 7g fat (2g saturated fat), 142mg cholesterol, 366mg sodium, 46g carbohydrate (2g sugars, 8g fiber), 29g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.

Apple-Pear Puff Pancake

Ingredients

• 3 tablespoons butter

• 4 large eggs

• 1 cup 2% milk

• 1 cup all-purpose flour

• 1 tablespoon sugar

• 1/8 teaspoon ground nutmeg

• TOPPING:

• 3 tablespoons butter

• 3 medium apples, sliced

• 3 medium pears, sliced

• 3 tablespoons sugar

• Maple syrup, optional

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• Preheat oven to 425°. Place butter in a 10-in. ovenproof skillet; heat in oven until butter is melted, 2-3 minutes. Tilt pan to coat evenly with butter.

• Place eggs, milk, flour, sugar and nutmeg in a blender; cover and process until smooth. Pour into hot skillet. Bake until puffed and browned. 17-20 minutes.

• Meanwhile, for topping, heat butter in a large skillet over medium heat. Add apples, pears and sugar; cook until fruit is tender, stirring occasionally, 12-15 minutes.

• Remove pancake from oven; fill with fruit mixture and serve immediately. If desired, serve with syrup.

Nutrition Facts 1 serving (calculated without syrup): 367 calories, 16g fat (9g saturated fat), 158mg cholesterol, 170mg sodium, 50g carbohydrate (27g sugars, 5g fiber), 8g protein.

Blueberry Fruit Smoothie

• 3 servings

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Ingredients

• 1 cup reduced-fat vanilla ice cream

• 1 cup fresh or frozen blueberries

• 1/2 cup chopped peeled fresh peaches or frozen unsweetened sliced peaches

• 1/2 cup pineapple juice

• 1/4 cup vanilla yogurt

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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: 149 calories, 2g fat (1g saturated fat), 7mg cholesterol, 57mg sodium, 30g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 fruit, 1/2 fat.