Mini Lunch on the go; a quick meal for the Original Copy Officer Captain and OCS 270,036

Salmon & Spinach Salad with Avocado

Ingredients

• 2 salmon fillets (4 ounces each)

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 1 teaspoon canola oil

• 4 cups fresh baby spinach

• 2 tablespoons balsamic vinaigrette

• 1/2 medium ripe avocado, peeled and cubed

• 2 tablespoons dried cranberries

• 2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)

• 2 tablespoons chopped California Walnuts, toasted, optional

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Directions

• Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.

• In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.

Breaded Sea Scallops

Ingredients

• 1 large egg

• 1/3 cup mashed potato flakes

• 1/3 cup seasoned bread crumbs

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• 6 sea scallops (about 3/4 pound)

• 2 tablespoons all-purpose flour

• 2 tablespoons butter

• 1 tablespoon canola oil

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• In a shallow bowl, lightly beat egg. In another bowl, toss potato flakes and bread crumbs with salt and pepper. In a third bowl, toss scallops with flour to coat lightly. Dip in egg, then in potato mixture, patting to adhere.

• In a large skillet, heat butter and oil over medium heat. Add scallops; cook until golden brown and scallops are firm and opaque, 2-3 minutes per side.

Nutrition Facts 3 scallops: 454 calories, 23g fat (9g saturated fat), 164mg cholesterol, 1262mg sodium, 33g carbohydrate (2g sugars, 2g fiber), 28g protein.

Asparagus 'n' Shrimp with Angel Hair

Ingredients

• 3 ounces uncooked angel hair pasta

• 1/2 pound uncooked shrimp (16-20 per pound), peeled and deveined

• 1/4 teaspoon salt

• 1/8 teaspoon crushed red pepper flakes

• 2 tablespoons olive oil, divided

• 8 fresh asparagus spears, trimmed and cut into 2-inch pieces

• 1/2 cup sliced fresh mushrooms

• 1/4 cup chopped seeded tomato, peeled

• 4 garlic cloves, minced

• 2 teaspoons chopped green onion

• 1/2 cup white wine or chicken broth

• 1-1/2 teaspoons minced fresh basil

• 1-1/2 teaspoons minced fresh oregano

• 1-1/2 teaspoons minced fresh parsley

• 1-1/2 teaspoons minced fresh thyme

• 1/4 cup grated Parmesan cheese

• Lemon wedges

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Directions

• Cook pasta according to package directions. Meanwhile, sprinkle shrimp with salt and pepper flakes. In a large skillet or wok, heat 1 tablespoon oil over medium-high heat. Add shrimp; stir-fry until pink, 2-3 minutes. Remove; keep warm.

• In same skillet, stir-fry the next 5 ingredients in remaining oil until vegetables are crisp-tender, about 5 minutes. Add wine and seasonings. Return shrimp to pan.

• Drain pasta; add to shrimp mixture and toss gently. Cook and stir until heated through, 1-2 minutes. Sprinkle with Parmesan cheese. Serve with lemon wedges.

Test Kitchen TipsTo keep pasta from sticking together when cooking, use a large pot with plenty of water. Add a little cooking oil if desired (this also prevents boiling over). There’s nothing like fresh pasta. The process may seem intimidating, but it’s actually very easy to do! All you need is a little time. To get a jump on it, make dough 2 to 3 days in advance and store in the refrigerator until you are ready to roll it out. Check out 75 of our best pasta recipes.

Nutrition Facts 1-3/4 cups: 488 calories, 19g fat (4g saturated fat), 132mg cholesterol, 584mg sodium, 41g carbohydrate (4g sugars, 3g fiber), 29g protein.

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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• 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.

Saucy Mac & Cheese

Ingredients

• 2 cups cavatappi or spiral pasta

• 3 tablespoons butter, divided

• 1/3 cup panko bread crumbs

• 2 tablespoons all-purpose flour

• 1-1/2 cups 2% milk

• 3/4 pound Velveeta, cubed

• 1/4 cup shredded cheddar cheese

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Directions

• Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, melt 1 tablespoon butter over medium-high heat. Add bread crumbs; cook and stir until golden brown. Remove to a small bowl and set aside.

• In the same skillet, melt remaining butter. Stir in flour until smooth. Gradually add milk; bring to a boil. Cook and stir until thickened, about 2 minutes. Reduce heat. Stir in Velveeta until melted.

• Drain pasta; add to cheese mixture. Cook and stir until heated through, 3-4 minutes. Sprinkle with cheddar cheese and bread crumbs.

Nutrition Facts 1-1/4 cups: 661 calories, 36g fat (21g saturated fat), 121mg cholesterol, 1267mg sodium, 58g carbohydrate (11g sugars, 2g fiber), 27g protein.

Garden Chickpea Salad

Ingredients

• 1/2 teaspoon cumin seeds

• 1/4 cup chopped tomato

• 1/4 cup lemon juice

• 1/4 cup olive oil

• 1 garlic clove, minced

• 1/4 teaspoon salt

• 1/4 teaspoon cayenne pepper

• SALAD:

• 3/4 cup canned garbanzo beans or chickpeas, rinsed and drained

• 1 medium carrot, julienned

• 1 small zucchini, julienned

• 2 green onions, thinly sliced

• 1/2 cup coarsely chopped fresh parsley

• 1/4 cup thinly sliced radishes

• 1/4 cup crumbled feta cheese

• 3 tablespoons chopped walnuts

• 3 cups spring mix salad greens

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Directions

• For dressing, in a dry small skillet, toast cumin seeds over medium heat until aromatic, stirring frequently. Transfer to a small bowl. Stir in tomato, lemon juice, oil, garlic, salt and cayenne pepper.

• In a bowl, combine chickpeas, carrot, zucchini, green onions, parsley, radishes, cheese and walnuts. Stir in 1/3 cup dressing.

• To serve, divide greens between 2 plates; top with chickpea mixture. Drizzle with remaining dressing.

Nutrition Facts 1 serving: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.