Sunday: Breakfast, Lunch, and Dinner shakes for last meal of the day w/ meal option you get to chose
- Katherine Victoria Vananderland
- Nov 17, 2021
- 9 min read
Basil Vegetable Strata
Total Time Prep: 40 min. + chilling Bake: 1 hour + standing Makes 8 servings
I've been cooking this strata for years, and my family just can't get enough! The fresh basil gives this healthy brunch dish an added flavor boost. —Jean L. Ecos, Hartland, Wisconsin.
Total Time Prep: 40 min. + chilling Bake: 1 hour + standing Makes 8 servings
Ingredients
3 teaspoons olive oil, divided
3/4 pound sliced fresh mushrooms
1 cup finely chopped sweet onion
1 large sweet red pepper, cut into strips
1 large sweet yellow pepper, thin strips
1 medium leek (white portion only), chopped
10 slices whole wheat bread, cut into 1-inch pieces
1-1/2 cups shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
8 large eggs
4 large egg whites
2-1/2 cups Whole Milk
1/4 cup chopped fresh basil
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Directions
In a large skillet, heat 1 teaspoon oil over medium-high heat. Add mushrooms; cook and stir until tender, 8-10 minutes. Remove from pan.
In same pan, heat 1 teaspoon oil over medium heat. Add onion; cook and stir until golden brown, 6-8 minutes. Remove from pan and add to the mushrooms.
Add remaining oil to pan. Add peppers, leek, salt and pepper; cook and stir until leek is tender, 6-8 minutes. Stir in sauteed mushrooms and onion.
In a 13x9-in. baking dish coated with cooking spray, layer half of each of the following: bread pieces, vegetable mixture, mozzarella cheese and Parmesan cheese. Repeat layers. In a large bowl, whisk eggs, egg whites and milk until blended; pour over layers. Sprinkle with basil. Refrigerate, covered, overnight.
Preheat oven to 350°. Remove strata from refrigerator while oven heats.
Bake, covered, 50 minutes. Bake, uncovered, until lightly browned and a knife inserted in the center comes out clean, 10-15 minutes longer. Let stand 10 minutes before serving.
Nutrition Facts 1 piece: 322 calories, 13g fat (5g saturated fat), 201mg cholesterol, 620mg sodium, 28g carbohydrate (9g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
Total Time Prep: 25 min. Bake: 20 min. Makes 8 servings
Ingredients
8 large eggs
1/2 cup whole-milk ricotta cheese
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1 package (8 ounces) frozen asparagus spears, thawed
1 large onion, halved and thinly sliced
1/2 cup finely chopped sweet red or green pepper
1/4 cup sliced baby portobello mushrooms
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Directions
Preheat oven to 350°. In a large bowl, whisk eggs, ricotta cheese, lemon juice, salt and pepper. In a 10-in. ovenproof skillet, heat oil over medium heat. Add asparagus, onion, red pepper and mushrooms; cook and stir 6-8 minutes or until onion and pepper are tender.
Remove from heat; remove asparagus from skillet. Reserve eight spears; cut remaining asparagus into 2-in. pieces. Return cut asparagus to skillet; stir in egg mixture. Arrange reserved asparagus spears over eggs to resemble spokes of a wheel.
Bake, uncovered, 20-25 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges.
Nutrition Facts 1 wedge: 130 calories, 8g fat (3g saturated fat), 192mg cholesterol, 240mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat.
This fruity puff pancake is a top breakfast request at my house. The combination of cinnamon, blueberries and bananas is wonderful. —LeAnne Senger, Oregon City, Oregon
Total Time Prep/Total Time: 25 min. Makes 4 servings
Ingredients
3 large eggs
1/2 cup 2% milk
1/3 cup all-purpose flour
1/4 teaspoon salt
3 tablespoons sugar, divided
1 tablespoon butter
1-1/2 cups fresh or frozen blueberries, thawed
1 medium ripe banana, sliced
1/4 teaspoon ground cinnamon
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Directions
Preheat oven to 400°. In a large bowl, whisk eggs, milk, flour, salt and 1 tablespoon sugar until smooth. Place butter in a 9-in. pie plate. Place in oven 2-3 minutes or until melted.
Tilt pie plate to coat evenly with butter. Pour batter into hot plate. Bake 10-12 minutes or until sides are puffed and golden brown.
Meanwhile, in a bowl, combine blueberries and banana. Remove pancake from oven. Top with fruit. Mix cinnamon and remaining sugar; sprinkle over top. Cut into wedges; serve immediately.
Nutrition Facts 1 slice: 232 calories, 8g fat (4g saturated fat), 171mg cholesterol, 240mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1 fruit, 1/2 fat.
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota
Total Time Prep/Total Time: 25 min.
Makes 2 servings
Ingredients
3/4 cup vanilla yogurt
2/3 cup sliced ripe banana
1 large egg
1/4 cup 2% milk
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 whole wheat tortillas (8 inches)
2 teaspoons butter
2/3 cup sliced fresh strawberries
2/3 cup fresh blueberries
1/4 cup granola
OPTIONAL TOPPINGS: additional vanilla yogurt, strawberries, blueberries and granola
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Directions
In a small bowl, combine yogurt and banana. In a shallow bowl, whisk egg, milk, cinnamon and nutmeg. Dip both sides of each tortilla in egg mixture. In a skillet, heat butter over medium-high heat. Add tortilla; cook until golden brown, 1-2 minutes on each side.
Spoon yogurt mixture down center of tortillas; top with strawberries, blueberries and granola. Roll up each tortilla. If desired, top with additional yogurt, berries and granola.
Nutrition Facts 1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.
I'm all for turkey dinner, especially around the holidays. A whole turkey won't fit in my slow cooker, so thank goodness for turkey breast. I cook it with my grandma's easy stuffing recipe for a happy meal that doesn't require any hard work. —Camille Beckstrand, Layton, Utah
Total Time Prep: 20 min. Cook: 3 hours + standing Makes 8 servings
Ingredients
1 boneless skinless turkey breast half (2 pounds) or 2 pounds turkey breast tenderloins
1 jar (12 ounces) turkey gravy, divided
1 can (10-1/2 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1/2 teaspoon salt
1/2 teaspoon poultry seasoning
1/4 teaspoon pepper
1 medium Granny Smith apple, finely chopped
2 celery ribs, thinly sliced
1 small onion, finely chopped
1 cup sliced fresh mushrooms, optional
6 cups seasoned stuffing cubes
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Directions
Place turkey in a 5- or 6-qt. slow cooker. Whisk 1/4 cup gravy, condensed soup and seasonings. Cover and refrigerate remaining gravy. Stir apple, celery, onion and, if desired, mushrooms into gravy mixture. Stir in stuffing cubes; spoon over turkey. Cook, covered, on low until a thermometer reads 170° and meat is tender, 3-4 hours.
Remove turkey from slow cooker; tent with foil. Let stand 10 minutes before slicing. Warm remaining gravy. Serve with turkey and stuffing.
Nutrition Facts 4 ounces cooked turkey with 3/4 cup stuffing and 2 tablespoons gravy: 324 calories, 4g fat (1g saturated fat), 70mg cholesterol, 1172mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 32g protein.
My family requests this entree at least once a month. The slightly sweet Marsala sauce is yummy over the turkey slices and hot cooked noodles. —Briana Knight, Ferndale, Washington
Ingredients
1/2 cup all-purpose flour
1 package (17.6 ounces) turkey breast cutlets
2 tablespoons olive oil
1-1/2 cups Marsala wine
3 tablespoons butter
3 tablespoons shredded Parmesan cheese
Hot cooked linguine, optional
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Directions
In a large resealable plastic bag, mix flour, salt and pepper. Add turkey cutlets, one at a time, close bag and shake to coat.
In a large skillet; heat oil over medium heat. Add turkey; cook 3-4 minutes on each side or until meat is no longer pink. Remove from pan. Stir in wine. Bring to a boil; cook 8-10 minutes or until liquid is reduced to about 1/2 cup. Stir in butter until melted. Return turkey to pan; heat through. Serve with cheese and, if desired, linguine.
Nutrition Facts 1 serving (calculated without linguine): 459 calories, 17g fat (7g saturated fat), 103mg cholesterol, 341mg sodium, 18g carbohydrate (7g sugars, 0 fiber), 33g protein.
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
Total Time Prep/Total Time: 30 min. Makes 4 servings
Ingredients
1 beef top sirloin steak (3/4 inch thick and 1 pound)
2 tablespoons fajita seasoning mix
1 large sweet onion, cut crosswise into 1/2-inch slices
1 medium sweet red pepper, halved
1 medium green pepper, halved
1 tablespoon olive oil
4 whole wheat tortillas (8 inches), warmed
Optional: Sliced avocado, minced fresh cilantro and lime wedges
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Directions
Rub steak with seasoning mix. Brush onion and peppers with oil.
Grill steak and vegetables, covered, on a greased rack over medium direct heat 4-6 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; and medium-well, 145°) and vegetables are tender. Remove from grill. Let steak stand, covered, 5 minutes before slicing.
Cut vegetables and steak into strips; serve in tortillas. If desired, top with avocado and cilantro, and serve with lime wedges.
Nutrition Facts 1 serving: 363 calories, 13g fat (4g saturated fat), 54mg cholesterol, 686mg sodium, 34g carbohydrate (6g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
This tangy shrimp is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
Total Time Prep/Total Time: 30 min.
Makes 4 servings
Ingredients
3 tablespoons butter, divided
1 shallot, minced
2 garlic cloves, minced
1/4 cup tequila
1-1/2 teaspoons grated lime zest
2 tablespoons lime juice
1 tablespoon olive oil
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
2 medium zucchini, spiralized (about 6 cups)
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup minced fresh parsley
Additional grated lime zest
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Directions
In a large cast-iron or other heavy skillet, heat 2 tablespoons butter over medium heat. Add shallot and garlic; cook 1-2 minutes. Remove from heat; stir in tequila, lime zest and lime juice. Cook over medium heat until liquid is almost evaporated, 2-3 minutes.
Add olive oil and remaining butter; stir in shrimp and zucchini. Sprinkle with salt and pepper. Cook and stir until shrimp begin to turn pink and zucchini is crisp-tender, 4-5 minutes. Sprinkle with parsley and additional lime zest.
Nutrition Facts 1-1/4 cups: 246 calories, 14g fat (6g saturated fat), 161mg cholesterol, 510mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
Creamy Spinach Mushroom Soup
Total Time Prep: 15 min. Cook: 30 min. Makes 6 servings
This spinach mushroom soup is the perfect accompaniment to any buffet. It can even be made ahead, then warmed and quickly finished on the day of your party. —Susan Jordan, Denver, Colorado
Ingredients
1/4 cup butter, cubed
1/2 pound sliced baby portobello mushrooms
2 tablespoons finely chopped celery
2 tablespoons finely chopped onion
2 tablespoons all-purpose flour
2-1/2 cups vegetable stock
1 package (6 ounces) fresh baby spinach, chopped
1-1/2 cups half-and-half cream
1/2 cup sour cream
1 tablespoon minced fresh parsley
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Directions
In a large saucepan, heat butter over medium-high heat. Add mushrooms, celery and onion; cook and stir until tender, 4-6 minutes. Stir in flour until blended; cook and stir until lightly browned, 2-3 minutes. Gradually whisk in stock. Bring to a boil. Reduce heat; simmer, covered, 10 minutes.
Add spinach; cook and stir until wilted, 2-4 minutes. Gradually stir in cream, sour cream, salt and pepper; heat through (do not allow to boil). Sprinkle with parsley.
Nutrition Facts 0.750 cup: 219 calories, 18g fat (11g saturated fat), 55mg cholesterol, 952mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 5g protein.
My favorite memory of eating this dish was when my mom made it for lunch on weekends when we were home from school and could have something other than "brown bag" lunches. Happy memories of childhood and late summer days just make this salad extra special. —Trisha Kruse, Eagle, Idaho
Total Time Prep/Total Time: 30 min.
Makes 6 servings
Ingredients
vinaigrette:
1/4 cup balsamic vinegar
1/4 cup orange juice
1/4 cup olive oil
2 tablespoons lemon juice
2 tablespoons reduced-sodium soy sauce
1 tablespoon brown sugar
salad:
2 cups shredded cooked chicken
2 medium apples, chopped
1/2 cup thinly sliced red onion
10 cups torn mixed salad greens
1/2 cup chopped walnuts, toasted
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Directions
In a large bowl, whisk the vinaigrette ingredients until blended. Add chicken, apples and onion; toss to coat. Just before serving, place greens on a large serving plate; top with chicken mixture. Sprinkle with walnuts.
Nutrition Facts 1 serving: 306 calories, 19g fat (3g saturated fat), 42mg cholesterol, 549mg sodium, 20g carbohydrate (12g sugars, 4g fiber), 17g protein.
My children resist veggies, but they love this carrot smoothie. It packs in lots of good-for-you fruits and veggies—but to my kids, it's just a super delicious breakfast. —Elisabeth Larsen, Pleasant Grove, Utah
Ingredients
2 cups reduced-fat plain Greek yogurt
1 cup carrot juice
1 cup orange juice
1 cup frozen pineapple chunks
1 cup frozen unsweetened sliced strawberries
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Directions
Place all ingredients in a blender; cover and process until smooth.
STRAWBERRY-CARROT SMOOTHIE TIPS Can you taste carrots in smoothies? You can taste the carrots, but they're high in natural sugars and make a delightful complement to other sweet ingredients, like strawberries. Still hungry? Here's how to glaze carrots in a sweet side dish for dinner.Can you blend raw carrots? While this recipe uses carrot juice to simplify the process, you can blend raw carrots for smoothies or juice. Make it easier for your blender by slicing your carrots before blending. (Just make sure to protect your fingers if you're slicing with a mandoline).Do you peel carrots for smoothies? It's up to you! As long as your carrots are washed, you can peel or not peel according to your preference (and how much time you have on your hands). Try out some of our favorite kitchen gadgets—peeler included. Research contributed by Elizabeth Harris
Nutrition Facts 1 cup: 141 calories, 2g fat (1g saturated fat), 5mg cholesterol, 79mg sodium, 20g carbohydrate (15g sugars, 1g fiber), 10g protein. Diabetic Exchanges: 1 fruit, 1/2 reduced-fat milk.
This is my toddler son's favorite breakfast—he'll take one of these over pancakes any day! Get creative when mixing fruits and fruit-flavored yogurts; we love peach yogurt with mango, strawberry yogurt with blueberries or pina colada yogurt with mango and banana. —Dana Herra, DeKalb, Illinois
Total Time Prep/Total Time: 5 min. Makes 4 servings
Ingredients
1 cup fat-free milk
1-1/4 cups peach yogurt
2-1/2 cups frozen mango chunks
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Directions
Place all ingredients in a blender; cover and process until smooth. Serve immediately.
Nutrition Facts 1 cup: 180 calories, 1g fat (1g saturated fat), 5mg cholesterol, 71mg sodium, 39g carbohydrate (36g sugars, 3g fiber), 6g protein.
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