Saturday's Menu: Breakfast, Lunch, Dinner
- Katherine Victoria Vananderland
- Aug 12, 2021
- 8 min read
I am happy with what we can accomplish in the mornings; I appreciate it when I wake up early and get the menus done it's going to be a great day. Today and for Saturday!
Asparagus Omelet Tortilla Wrap
Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
Ingredients
1 large egg
2 large egg whites
1 tablespoon fat-free milk
2 teaspoons grated Parmesan cheese
4 fresh asparagus spears, trimmed and sliced
1 teaspoon butter
1 green onion, chopped
1 whole wheat tortilla (8 inches), warmed
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Directions
In a small bowl, whisk the first five ingredients until blended. Place a small nonstick skillet coated with cooking spray over medium heat; add asparagus. Cook and stir 3-4 minutes or until crisp-tender. Remove from pan.
In same skillet, heat butter over medium-high heat. Pour in egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon green onion and asparagus on one side. Fold omelet in half; serve in tortilla.
Nutrition Facts 1 wrap: 319 calories, 13g fat (5g saturated fat), 225mg cholesterol, 444mg sodium, 28g carbohydrate (4g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch.
My family loves these light and fluffy apple cinnamon pancakes. And best of all, they're sweet enough to enjoy even without syrup. —Kim McConnell, Tulsa, Oklahoma
Ingredients
2 cups whole wheat flour
4 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2 large eggs
2 cups fat-free milk
2 tablespoons honey
1 tablespoon olive oil
1 medium apple, chopped
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Directions
In a bowl, whisk together first four ingredients. In another bowl, whisk together eggs, milk, honey and oil; add to dry ingredients, stirring just until moistened. Stir in apple.
Preheat a lightly greased griddle over medium heat. Pour batter by 1/3 cupfuls onto griddle; cook until bubbles on top begin to pop and bottoms are golden brown.
Health Tip: According to a study from the Harvard School of Public Health, people who at the most whole grains, compared to those who ate little or no whole grains, lived longer and had a lower risk of cancer and heart disease. Nutrition Facts 2 pancakes: 241 calories, 5g fat (1g saturated fat), 64mg cholesterol, 576mg sodium, 42g carbohydrate (12g sugars, 5g fiber), 10g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Ingredients
2 large eggs
2 large egg whites
1 teaspoon butter
1/2 cup thinly sliced fresh mushrooms
1/2 cup fresh baby spinach, chopped
2 tablespoons shredded provolone cheese
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Directions
In a small bowl, whisk eggs, egg whites, salt and pepper until blended. In a small nonstick skillet, heat butter over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium.
Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. Stir in cheese.
Nutrition Facts 1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Ingredients
4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)
3/4 cup mandarin orange, vanilla or lemon yogurt
1 tablespoon honey
1/2 teaspoon grated orange zest
1/4 teaspoon almond extract
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Directions
Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.
Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
Spinach Salad with Penne
Loaded with fresh greens, this delightful pasta salad fits the season perfectly. Lynnell Lowney - Waunakee, Wisconsin
Ingredients
1 cup uncooked whole wheat penne pasta
1 package (6 ounces) fresh baby spinach
3/4 cup grated Parmesan cheese
3/4 cup reduced-fat balsamic vinaigrette
1/3 cup pine nuts, toasted
8 fresh basil leaves, thinly sliced
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Directions
Cook pasta according to package directions; drain and rinse in cold water.
In a large bowl, combine the spinach, cheese, vinaigrette, pine nuts, basil and pasta. Serve immediately.
Nutrition Facts 3/4 cup: 144 calories, 8g fat (2g saturated fat), 6mg cholesterol, 269mg sodium, 13g carbohydrate (2g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
When it comes to grilled chicken recipes, we love this refreshing salad in the summer. The real star here is the vinaigrette made with blueberry preserves and maple syrup. It goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine
Ingredients
2 boneless skinless chicken breast halves (6 ounces each)
1 tablespoon olive oil
1 garlic clove, minced
VINAIGRETTE:
1/4 cup olive oil
1/4 cup blueberry preserves
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
SALADS:
1 package (10 ounces) ready-to-serve salad greens
1 cup fresh blueberries
1/2 cup canned mandarin oranges
1 cup crumbled goat cheese
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Directions
Toss chicken with oil, garlic, salt and pepper; refrigerate, covered, 30 minutes. In a small bowl, whisk together vinaigrette ingredients; refrigerate, covered, until serving.
Grill chicken, covered, over medium heat until a thermometer reads 165°, 5-7 minutes per side. Let stand 5 minutes before slicing.
Place greens on a serving plate; top with chicken, blueberries and mandarin oranges. Whisk vinaigrette again; drizzle over salad. Top with cheese.
Nutrition Facts 1 serving: 455 calories, 26g fat (7g saturated fat), 82mg cholesterol, 460mg sodium, 36g carbohydrate (27g sugars, 4g fiber), 24g protein.
Grilled Portobellos with Mozzarella Salad
These colorful mushrooms are so filling, they're almost a meal in themselves. They can also be served with a small garden salad or as a hearty side dish. —Sarah Vasques, Milford, New Hampshire
Ingredients
2 cups grape tomatoes, halved
3 ounces fresh mozzarella cheese, cubed
3 fresh basil leaves, thinly sliced
2 teaspoons olive oil
2 garlic cloves, minced
1/4 teaspoon salt
1/4 teaspoon pepper
4 large portobello mushrooms (4 to 4-1/2 inches), stems removed
Cooking spray
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Directions
In a small bowl, combine the first seven ingredients; cover and chill until serving.
Spritz mushrooms with cooking spray. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill mushrooms, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until tender. Spoon 1/2 cup tomato mixture into each mushroom cap.
Nutrition Facts 1 serving: 133 calories, 8g fat (3g saturated fat), 17mg cholesterol, 190mg sodium, 9g carbohydrate (4g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat.
This cool no-bake strawberry pretzel pie is the perfect way to satisfy your sweet tooth this summer. Made with pantry staples and, well, as easy as pie to make, it’s become one of my family’s most requested warm-weather treats. —Shauna Havey, Roy, Utah
Ingredients
4 cups miniature pretzels
6 tablespoons butter, melted
1/4 cup sugar
3/4 cup boiling water
1 package (6 ounces) strawberry gelatin
1/4 cup lemon juice
1 pound fresh strawberries, hulled, divided
2 cups heavy whipping cream, divided
1 jar (7 ounces) marshmallow creme
2/3 cup whipped cream cheese
2/3 cup sweetened condensed milk
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Directions
Place pretzels in a food processor; pulse until chopped. Add butter and sugar; pulse until combined. Reserve 1/3 cup pretzel mixture for topping. Press remaining mixture onto bottom of a greased 9-in. springform pan. Refrigerate 30 minutes.
Meanwhile, in a bowl, add boiling water to gelatin; stir 2 minutes to completely dissolve. Stir in lemon juice. Refrigerate 30 minutes, stirring occasionally.
Chop half the strawberries; slice remaining berries and reserve for topping. In a large bowl, beat 1 cup heavy cream until stiff peaks form. Beat marshmallow creme, cream cheese and sweetened condensed milk into cooled gelatin mixture until blended. Gently fold in chopped strawberries and whipped cream. Pour into crust.
Refrigerate, covered, until firm, 4-6 hours. Beat remaining 1 cup heavy cream until stiff peaks form; spread over pie. Top with reserved strawberries and pretzel mixture.
Nutrition Facts 1 piece: 350 calories, 19g fat (12g saturated fat), 56 mg cholesterol, 284 mg sodium, 39g carbohydrate (30g sugars, 1g fiber), 4g protein.
I've taken this hot dish to potlucks and it's received rave reviews. There's never a morsel left. Best of all, it's a simple, healthy and hearty supper made with ingredients that are easy to find. —Anne Taglienti, Kennett Square, Pennsylvania
Ingredients
3-1/3 cups uncooked whole grain spiral or penne pasta
4 cups cubed cooked chicken breast
1 can (29 ounces) tomato sauce
1 can (14-1/2 ounces) no-salt-added diced tomatoes, drained
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
2 cans (2-1/4 ounces each) sliced ripe olives, drained
1/4 cup thinly sliced red onion
1/4 cup chopped green pepper
1 teaspoon dried basil
1 teaspoon dried oregano
1 cup shredded mozzarella cheese
1/2 cup Provolone
Optional: Chopped fresh oregano or fresh basil
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Directions
Cook pasta according to package directions; drain. In a large bowl, combine the pasta, chicken, tomato sauce, tomatoes, spinach, olives, onion, green pepper, basil and oregano.
Transfer to a 13x9-in. baking dish coated with cooking spray. Sprinkle with cheeses. Bake, uncovered, at 400° until heated through and cheese is melted. If desired, sprinkle with oregano or basil. Freeze option: Cool unbaked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 400°. Bake casserole as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165°.
Nutrition Facts 1.500 cups: 398 calories, 10g fat (3g saturated fat), 67mg cholesterol, 832mg sodium, 47g carbohydrate (5g sugars, 9g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 3 very lean meat, 2-1/2 starch, 1 vegetable, 1/2 fat.
This simple apricot chicken is one of my favorite dishes. Everybody just loves it and leftovers are always just as good the next day. For variation, I’ve used pork instead of chicken and added additional ingredients like pineapple, mandarin oranges, snow peas and broccoli. –Vicki Ruiz, Twin Falls, Idaho
Ingredients
1/2 cup apricot preserves
2 tablespoons reduced-sodium soy sauce
1 tablespoon chicken broth or sherry
1 tablespoon olive oil
1 tablespoon cornstarch
1 teaspoon minced garlic
1 pound boneless skinless chicken breasts, cut into strips
1 medium green pepper, chopped
1/2 cup salted cashews
Water Chestnuts
Hot cooked rice
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Directions
In a shallow microwave-safe dish, combine the first seven ingredients; stir in chicken. Cover and microwave on high for 3 minutes, stirring once.
Add green pepper and cashews. Cover and microwave on high for 2-4 minutes or until chicken is no longer pink, stirring once. Let stand for 3 minutes. Serve with rice and if desired, sprinkle with red pepper flakes.
Nutrition Facts 1 cup: 391 calories, 16g fat (3g saturated fat), 63mg cholesterol, 673mg sodium, 34g carbohydrate (26g sugars, 2g fiber), 28g protein.
Ingredients
3 medium carrots, peeled
2 medium zucchini
2 tablespoons butter
3/4 cup reduced-sodium chicken broth
2 tablespoons minced fresh parsley, divided
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Directions
Using a vegetable peeler, cut the vegetables lengthwise into very thin strips.
In a large skillet over medium heat, melt butter. Add broth. Bring to a boil; cook until liquid is reduced to 1/3 cup. Add the vegetable strips and 1 tablespoon parsley; cook and stir for 2 minutes or just until crisp-tender. Sprinkle with remaining parsley. Serve with a slotted spoon.
Nutrition Facts 3/4 cup: 88 calories, 6g fat (4g saturated fat), 15mg cholesterol, 190mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
A tasty combination of pears, blue cheese and spinach make this salad a standout. The sugared pecans add a nice crunch and a bit of sweetness. If you like poppy seeds, feel free to add some to the vinaigrette.—Tamara Stimpson, Zephyr, Ontario
Ingredients
1 tablespoon butter
3 tablespoons brown sugar
1 cup pecan halves
2/3 cup olive oil
1/2 cup sugar
1/3 cup lemon juice
3 tablespoons finely chopped red onion
1 teaspoon salt
2 packages (6 ounces each) fresh baby spinach
2 medium pears, peeled and cubed
3/4 cup parmesan
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Directions
In a small heavy skillet, melt butter. Add brown sugar; cook and stir over medium heat until dissolved. Add pecans; cook for 3-5 minutes or until toasted, stirring frequently. Spread onto foil to cool.
In a small bowl, whisk the oil, sugar, lemon juice, onion and salt; set aside. Just before serving, in a large salad bowl, combine the spinach, pears, cheese and candied pecans. Drizzle with dressing and toss to coat.
Nutrition Facts 1 cup: 281 calories, 22g fat (4g saturated fat), 9mg cholesterol, 345mg sodium, 19g carbohydrate (15g sugars, 2g fiber), 4g protein.
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