Lunch on the Fly today for Saturday, August 15th 2020

A seafood special with appetizers, fruit, and two drinks, and vegetables to enjoy today!

Orange Pomegranate Salmon

Ingredients

• 1 small red onion, thinly sliced

• 1 skinned salmon fillet (about 2 pounds)

• 1/2 teaspoon salt

• 1 medium navel orange, thinly sliced

• 1 cup pomegranate seeds

• 2 tablespoons extra virgin olive oil

• 1 tablespoon minced fresh dill

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Directions

• Preheat oven to 375°. Place a 28x18-in. piece of heavy-duty foil in a 15x10x1-in. baking pan. Place onion slices in a single layer on foil. Top with salmon; sprinkle with salt. Arrange orange slices over top. Sprinkle with pomegranate seeds; drizzle with oil. Top with a second piece of foil. Bring edges of foil together on all sides and crimp to seal, forming a large packet.

• Bake until fish just begins to flake easily with a fork, 25-30 minutes. Be careful of escaping steam when opening packet. Remove to a serving platter; sprinkle with dill.

Nutrition Facts 4 ounces cooked salmon: 307 calories, 19g fat (3g saturated fat), 76mg cholesterol, 274mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 fruit.

Christmas Eve Confetti Pasta

Ingredients

• 1 package (16 ounces) linguine

• 1 cup chopped sweet red pepper

• 1 cup chopped green pepper

• 1/3 cup chopped onion

• 3 garlic cloves, peeled and thinly sliced

• 1/4 teaspoon salt

• 1/4 teaspoon dried oregano

• 1/4 cup olive oil

• 2 pounds peeled and deveined cooked shrimp (61-70 per pound)

• 1/2 cup shredded Parmesan cheese

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Directions

• Cook linguine according to package directions. Meanwhile, in a Dutch oven, saute the peppers, onion, garlic and seasonings in oil until vegetables are tender.

• Add the shrimp; cook and stir 2-3 minutes longer or until heated through. Drain linguine; toss with shrimp mixture. Sprinkle with cheese.

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Nutrition Facts 1-1/3 cups: 418 calories, 11g fat (2g saturated fat), 176mg cholesterol, 331mg sodium, 46g carbohydrate (3g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.

Baked Crab Dip

Ingredients

• 1 package (8 ounces) cream cheese, softened

• 2 cups sour cream

• 2 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed or 2 cups flaked imitation crabmeat

• 2 cups shredded cheddar cheese

• 4 green onions, thinly sliced

• 2 round loaves (1 pound each) unsliced sourdough or Italian bread

• Additional sliced green onions, optional

• Assorted fresh vegetables, crackers and/or toasted bread cubes

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Directions

• In a bowl, beat cream cheese until smooth. Add sour cream; mix well. Fold in crab, cheese and onions. Cut the top third off each loaf of bread; carefully hollow out bottoms, leaving 1-in. shells. Cube removed bread and tops; set aside. Spoon crab mixture into bread bowls. Place on baking sheets. Place reserved bread cubes in a single layer around bread bowls.

• Bake, uncovered, at 350° until the dip is heated through, 45-50 minutes. Garnish with green onions if desired. Serve with assorted fresh vegetables, crackers or toasted bread cubes.

Tip: The bread can be filled earlier and refrigerated until 1-1/2 hours before serving. Remove from the refrigerator 30 minutes before baking.

Nutrition Facts 2 tablespoons: 100 calories, 6g fat (4g saturated fat), 24mg cholesterol, 140mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 4g protein.

Quick Coconut Shrimp

Ingredients

• 1 pound uncooked jumbo shrimp (about 12), peeled and deveined

• 1/4 cup all-purpose flour

• 2 large egg whites, lightly beaten

• 1-1/3 cups sweetened shredded coconut

• Oil for deep-fat frying

• 1 jar (12 ounces) pineapple preserves

• 1 tablespoon frozen nonalcoholic pina colada mix, thawed

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• Starting with the tail, make a slit down the inner curve of each shrimp; press lightly to flatten. In three separate shallow bowls, place the flour, egg whites and coconut. Coat the shrimp with flour; dip into egg whites, then coat with the coconut.

• In an electric skillet or deep-fat fryer, heat oil to 375°. Fry shrimp, a few at a time, for 1 to 1-1/2 minutes on each side or until golden brown. Drain on paper towels.

• In a small bowl, combine preserves and pina colada mix. Serve with shrimp.

Nutrition Facts 1 piece with 2 tablespoons sauce: 204 calories, 8g fat (4g saturated fat), 46mg cholesterol, 81mg sodium, 26g carbohydrate (22g sugars, 1g fiber), 7g protein.

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Buttery Almond Green Beans

Ingredients

• 2 pounds fresh green beans, trimmed

• 2 cups water

• 1 envelope onion soup mix

• 2/3 cup slivered almonds, toasted

• 2 tablespoons grated Parmesan cheese

• 1 teaspoon paprika

• 6 tablespoons butter, melted

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Directions

• In a large saucepan, combine the beans, water and soup mix. Bring to a boil. Reduce heat; cover and simmer until beans are crisp-tender, 15-20 minutes.

• In a small bowl, combine the almonds, cheese and paprika. Drain beans; drizzle with butter and sprinkle with almond mixture. Toss to coat.

Nutrition Facts 3/4 cup: 179 calories, 14g fat (6g saturated fat), 24mg cholesterol, 407mg sodium, 13g carbohydrate (4g sugars, 5g fiber), 5g protein.

Makeover Rigatoni with Bacon and Asparagus

Ingredients

• 1 pound fresh asparagus, trimmed and coarsely chopped

• 1 package (16 ounces) rigatoni

• 2 tablespoons butter

• 1 tablespoon olive oil

• 1 garlic clove, minced

• 2/3 cup half-and-half cream

• 1/2 cup shredded part-skim mozzarella cheese

• 8 bacon strips, cooked and crumbled

• 1/4 cup minced fresh parsley

• 1/2 teaspoon salt

• 1/8 teaspoon coarsely ground pepper

• 1/4 cup grated Parmigiano-Reggiano cheese

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Directions

• Fill a 6-qt. stockpot 3/4 full with water; bring to a boil. Add asparagus; cook, uncovered, 3 minutes or until tender. Remove with a slotted spoon and immediately drop into ice water. Drain and pat dry.

• Return water to a boil; cook rigatoni according to package directions. Meanwhile, in a small saucepan, heat butter and oil over medium-high heat. Add garlic; cook and stir 1 minute. Stir in cream. Bring to a boil. Reduce heat; simmer, uncovered, 3-4 minutes or until slightly thickened. Stir in mozzarella cheese until melted.

• Drain rigatoni; return to pan. Stir in asparagus, bacon, parsley, salt, pepper and cream sauce. Sprinkle with Parmigiano-Reggiano cheese.

Nutrition Facts 1-1/4 cups: 345 calories, 13g fat (6g saturated fat), 32mg cholesterol, 428mg sodium, 44g carbohydrate (3g sugars, 2g fiber), 15g protein.

Whipped Squash

Ingredients

• 1 butternut squash (about 2-1/2 pounds), peeled, seeded and cubed

• 3 cups water

• 3/4 teaspoon salt, optional, divided

• 2 tablespoons butter

• 1 tablespoon brown sugar

• 1/8 to 1/4 teaspoon ground nutmeg

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Directions

• In a saucepan over medium heat, bring squash, water and 1/2 teaspoon of salt if desired to a boil. Reduce heat; cover and simmer for 20 minutes or until the squash is tender.

• Drain; transfer to a bowl. Add butter, brown sugar, nutmeg and remaining salt if desired; beat until smooth.

Nutrition Facts 0.700 cup: 86 calories, 4g fat (0 saturated fat), 0 cholesterol, 37mg sodium, 14g carbohydrate (0 sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Cascading Fruit Centerpiece

Ingredients

• PINEAPPLE GINGER DIP:

• 2 packages (8 ounces each) cream cheese, softened

• 5 tablespoons unsweetened pineapple juice

• 2 tablespoons confectioners' sugar

• 1 tablespoon grated orange zest

• 1 tablespoon lemon juice

• 1-1/2 to 2 teaspoons ground ginger

• 1/4 cup sweetened shredded coconut, toasted

• CENTERPIECE:

• 1 fresh pineapple

• 1 large grapefruit

• 1 large navel orange

• 1 medium lemon

• 8 Styrofoam rounds (four 10x1 inch, four 6x1 inch)

• 2 wooden dowels (one 8x1/4 inch, one 4-1/2x1/4 inch)

• Floral metal greening pins

• 3 to 5 pounds seedless green grapes

• 3 to 5 pounds seedless red grapes

• 1 pound fresh strawberries

• Silk flowers with leaves

• 3 cups yogurt of your choice

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Directions

• In a small mixing bowl, combine the first six ingredients. Stir in coconut. Chill until serving.

• Cut off pineapple top with a fourth of the pineapple attached; set aside. For dip bowl, cut a third from bottom of pineapple; remove fruit, leaving a 1/2-in. shell. Remove peel from center section of pineapple; core and cut pineapple into chunks.

• Cut the grapefruit, orange and lemon in half widthwise. Remove pulp from one half of each; set aside. (Save the remaining grapefruit, orange and lemon halves for another use.)

• Stack two 10-in. Styrofoam rounds and two 6-in. rounds; cover each stack with heavy-duty foil. Repeat with remaining rounds. On a 19x15-in. platter, pile the stacks on top of each other, staggering them and anchoring with dowels.

• Place pineapple top on the top circle; position lemon, orange and grapefruit cups on other circles. Place pineapple bowl on platter.

• With greening pins, attach clusters of grapes onto circles. Randomly add strawberries, pineapple chunks and more grapes to cover the foil and platter. Decorate with silk flowers. Just before serving, fill pineapple bowl with pineapple ginger dip. Fill lemon, orange and grapefruit cups with yogurt.

Marinated Antipasto Platter

Ingredients

• 1/4 cup olive oil

• 1/4 cup red wine vinegar

• 2 tablespoons orange juice

• 1 teaspoon grated orange zest

• 1 teaspoon dried rosemary, crushed

• 1 teaspoon dried tarragon

• 1/2 pound part-skim mozzarella cheese, cubed

• 2/3 cup pimiento-stuffed olives

• 2/3 cup pitted Greek olives

• 2/3 cup pitted ripe olives

• 1 jar (4-1/2 ounces) whole mushrooms, drained

• 1/2 pound thinly sliced hard salami

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Directions

• In a large bowl, combine the first six ingredients. Add the cheese, olives and mushrooms; turn to coat. Cover and refrigerate overnight.

• Drain marinade; reserving 2 tablespoons. Thread salami onto toothpicks. Arrange on a large platter; drizzle with reserved marinade. Arrange cheese mixture around salami.

Nutrition Facts 1 each: 155 calories, 13g fat (4g saturated fat), 21mg cholesterol, 638mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 8g protein.

Strawberry Lime Smoothies

Ingredients

• 1 cup strawberry yogurt

• 1/2 cup 2% milk

• 2 to 4 tablespoons lime juice

• 2 tablespoons honey

• 1/4 teaspoon ground cinnamon

• 2 cups fresh strawberries, hulled

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Directions

• Process all ingredients in a covered blender until smooth.

Nutrition Facts 1 cup: 181 calories, 2g fat (1g saturated fat), 7mg cholesterol, 65mg sodium, 38g carbohydrate (34g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fruit.

Banana Berry Drink

Ingredients

• 3/4 cup orange juice, chilled

• 1/3 cup pineapple juice, chilled

• 1 cup frozen blueberries

• 1/2 cup frozen sweetened sliced strawberries

• 1/2 cup plain yogurt

• 1 small ripe banana, sliced

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Directions

• Place half of each ingredient in a blender; cover and process until smooth. Pour into chilled glasses. Repeat with remaining ingredients. Serve immediately.

Nutrition Facts 3/4 cup: 100 calories, 1g fat (1g saturated fat), 3mg cholesterol, 13mg sodium, 22g carbohydrate (19g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fruit.