Today's Dish- A seafood delight; Enjoy this beautiful Meal bless it to your bodies. Ready by 1-2pm

Skillet Sea Scallops

Ingredients

• 1/2 cup dry bread crumbs

• 1/2 teaspoon salt

• 1 pound sea scallops

• 2 tablespoons butter

• 1 tablespoon olive oil

• 1/4 cup white wine or reduced-sodium chicken broth

• 2 tablespoons lemon juice

• 1 garlic clove, minced

• 1 teaspoon minced fresh parsley

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• In a shallow bowl, toss bread crumbs with salt. Dip scallops in crumb mixture to coat both sides, patting to help coating adhere.

• In a large skillet, heat butter and oil over medium-high heat. Add scallops; cook 1-1/2 to 2 minutes on each side or until firm and opaque. Remove from pan; keep warm.

• Add wine, lemon juice and garlic to same pan; bring to a boil. Stir in parsley. Drizzle over scallops; serve immediately.

Nutrition Facts 1 serving: 249 calories, 11g fat (4g saturated fat), 52mg cholesterol, 618mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.

Stuffed-Olive Cod

Ingredients

• 4 cod fillets (6 ounces each)

• 1 teaspoon dried oregano

• 1/4 teaspoon salt

• 1 medium lemon, thinly sliced

• 1 shallot, thinly sliced

• 1/3 cup garlic-stuffed olives, halved

• 2 tablespoons water

• 2 tablespoons olive juice

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• Place fillets in a large nonstick skillet coated with cooking spray. Sprinkle with oregano and salt; top with lemon and shallot.

• Scatter olives around fish; add water and olive juice. Bring to a boil. Reduce heat to low; gently cook, covered, 8-10 minutes or until fish just begins to flake easily with a fork.

Nutrition Facts 1 fillet: 163 calories, 3g fat (0 saturated fat), 65mg cholesterol, 598mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat.

Spinach and Tortellini Soup

Ingredients

• 1 teaspoon olive oil

• 2 garlic cloves, minced

• 1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained

• 3 cans (14-1/2 ounces each) vegetable broth

• 2 teaspoons Italian seasoning

• 1 package (9 ounces) refrigerated cheese tortellini

• 4 cups fresh baby spinach

• Shredded Parmesan cheese

• Freshly ground pepper

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• In a large saucepan, heat oil over medium heat. Add garlic; cook and stir 1 minute. Stir in tomatoes, broth and Italian seasoning; bring to a boil. Add tortellini; bring to a gentle boil. Cook, uncovered, just until tortellini are tender, 7-9 minutes.

• Stir in spinach. Sprinkle servings with cheese and pepper.

Nutrition Facts 1-1/3 cups (calculated without cheese): 164 calories, 5g fat (2g saturated fat), 18mg cholesterol, 799mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 7g protein.

North Carolina Shrimp Saute

Ingredients

• 8 ounces uncooked linguine or spaghetti

• 4 tablespoons butter, divided

• 1/2 pound sliced fresh mushrooms

• 1 small green pepper, chopped

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

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

• 3 garlic cloves, minced

• 1/2 cup grated Romano cheese

• Chopped fresh parsley

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• Cook linguini according to package directions; drain and keep warm.

• Meanwhile, in a large skillet, heat 2 tablespoons butter over medium-high heat; saute mushrooms and green pepper until tender. Stir in salt and pepper; remove from pan.

• In same pan, saute shrimp in remaining butter over medium-high heat 2 minutes. Add garlic; cook and stir until shrimp turn pink, 1-2 minutes. Stir in mushroom mixture; heat through. Serve over linguini. Sprinkle with cheese and parsley.

Nutrition Facts 1 serving: 481 calories, 19g fat (11g saturated fat), 171mg cholesterol, 752mg sodium, 46g carbohydrate (3g sugars, 3g fiber), 34g protein.

Spinach Quesadillas

Ingredients

• 3 ounces fresh baby spinach (about 4 cups)

• 4 green onions, chopped

• 1 small tomato, chopped

• 2 tablespoons lemon juice

• 1 teaspoon ground cumin

• 1/4 teaspoon garlic powder

• 1 cup shredded reduced-fat Monterey Jack cheese or Mexican cheese blend

• 1/4 cup reduced-fat ricotta cheese

• 6 flour tortillas (6 inches)

• Reduced-fat sour cream, optional

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• In a large nonstick skillet, cook and stir first 6 ingredients until spinach is wilted. Remove from heat; stir in cheeses.

• Top half of each tortilla with spinach mixture; fold other half over filling. Place on a griddle coated with cooking spray; cook over medium heat until golden brown, 1-2 minutes per side. Cut quesadillas in half; if desired, serve with sour cream.

Health Tip: Use whole wheat tortillas and get almost twice the fiber per serving. Nutrition Facts 3 wedges: 281 calories, 12g fat (6g saturated fat), 24mg cholesterol, 585mg sodium, 30g carbohydrate (3g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 vegetable.

Microwave Egg Sandwich

Ingredients

• 1 piece Canadian bacon

• 1/4 cup egg substitute

• 1 tablespoon salsa ****Optional****

• 1 tablespoon shredded reduced-fat cheddar cheese

• 1 whole wheat English muffin, split, toasted

• 3 spinach leaves

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• Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.

• Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.

Nutrition Facts 1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Peach Smoothie

Ingredients

• 1/2 cup peach or apricot nectar

• 1/2 cup sliced fresh or frozen peaches

• 1/4 cup fat-free vanilla yogurt

• 2 ice cubes

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Directions

• In a blender, combine all ingredients. Cover and process until blended. Pour into chilled glasses; serve immediately.

Nutrition Facts 3/4 cup: 68 calories, 0 fat (0 saturated fat), 1mg cholesterol, 4mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.

White Seafood Lasagna

Ingredients

• 9 uncooked lasagna noodles

• 1 tablespoon butter

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

• 1 pound bay scallops

• 5 garlic cloves, minced

• 1/4 cup white wine

• 1 tablespoon lemon juice

• 1 pound fresh crabmeat

• CHEESE SAUCE:

• 1/4 cup butter, cubed

• 1/4 cup all-purpose flour

• 3 cups 2% milk

• 1 cup shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• Dash ground nutmeg

• RICOTTA MIXTURE:

• 1 carton (15 ounces) part-skim ricotta cheese

• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

• 1 cup shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1/2 cup seasoned bread crumbs

• 1 large egg, lightly beaten

• TOPPING:

• 1 cup shredded part-skim mozzarella cheese

• 1/4 cup grated Parmesan cheese

• Minced fresh parsley

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• Preheat oven to 350°. Cook lasagna noodles according to package directions; drain.

• Meanwhile, in a large skillet, heat butter over medium heat. Add shrimp and scallops in batches; cook 2-4 minutes or until shrimp turn pink and scallops are firm and opaque. Remove from pan.

• Add garlic to same pan; cook 1 minute. Add wine and lemon juice, stirring to loosen browned bits from pan. Bring to a boil; cook 1-2 minutes or until liquid is reduced by half. Add crab; heat through. Stir in shrimp and scallops.

• For cheese sauce, melt butter over medium heat in a large saucepan. Stir in flour until smooth; gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Remove from heat; stir in remaining cheese sauce ingredients. In a large bowl, combine ricotta mixture ingredients; stir in 1 cup cheese sauce.

• Spread 1/2 cup cheese sauce into a greased 13x9-in. baking dish. Layer with 3 noodles, half of the ricotta mixture, half of the seafood mixture and 2/3 cup cheese sauce. Repeat layers. Top with remaining noodles and cheese sauce. Sprinkle top with 1 cup mozzarella cheese and 1/4 cup Parmesan cheese.

• Bake, uncovered, 40-50 minutes or until bubbly and top is golden brown. Let stand 10 minutes before serving. Sprinkle with parsley.

Nutrition Facts 1 piece: 448 calories, 19g fat (11g saturated fat), 158mg cholesterol, 957mg sodium, 29g carbohydrate (5g sugars, 2g fiber), 39g protein.

Smoked Gouda Veggie Melt

Ingredients

• 1 cup chopped fresh mushrooms

• 1 cup chopped fresh broccoli

• 1 medium sweet red pepper, chopped

• 1 small onion, chopped

• 2 tablespoons olive oil

• 8 slices Italian bread (1/2 inch thick)

• 1/2 cup Vanilla Greek Yogurt with Honey

• 1 garlic clove, minced

• 1 cup shredded smoked Gouda cheese

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• Preheat oven to 425°. Place mushrooms, broccoli, pepper and onion in a greased 15x10x1-in. baking pan. Drizzle with oil; toss to coat. Roast 10-12 minutes or until tender.

• Meanwhile, place bread slices on a baking sheet. Mix mayonnaise and garlic; spread over bread.

• Change oven setting to broil. Spoon vegetables over bread slices; sprinkle with cheese. Broil 3-4 in. from heat 2-3 minutes or until cheese is melted.

Nutrition Facts 2 open-faced sandwiches: 523 calories, 37g fat (9g saturated fat), 34mg cholesterol, 695mg sodium, 35g carbohydrate (5g sugars, 3g fiber), 14g protein.

Stir-Fried Shrimp and Mushrooms

Ingredients

• 4 garlic cloves, minced

• 2 teaspoons canola oil

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

• 3 cups sliced fresh mushrooms

• 1 cup sliced green onions

• 1/4 cup chicken broth

• Hot cooked rice

• Lemon slices

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• In a large skillet or wok, saute garlic in oil for 1 minute. Add the shrimp, mushrooms and onions; stir-fry for 1 minute. Stir in the broth; cook 2 minutes longer or until shrimp turn pink. Serve with rice; garnish with lemon.

Health tip: This dish as a great option for guests who follow a gluten-free diet. Just make sure your brand of chicken broth doesn’t contain gluten (some do). Nutrition Facts 1 serving: 132 calories, 3g fat (1g saturated fat), 168mg cholesterol, 258mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

Creamy Avocado Manicotti

Ingredients

• 1 package (8 ounces) manicotti shells

• 1 small onion, finely chopped

• 1 tablespoon olive oil

• 2 garlic cloves, minced

• 1 can (28 ounces) crushed tomatoes

• 1/2 cup minced fresh basil or 3 tablespoons dried basil

• 1/3 cup dry red wine or vegetable broth

• 1 tablespoon brown sugar

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• FILLING:

• 1 container (15 ounces) reduced-fat ricotta cheese

• 1 medium ripe avocado, peeled and mashed

• 1/2 cup grated Parmesan cheese

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 cup shredded part-skim mozzarella cheese

• 1 medium ripe avocado, sliced, optional

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Directions

• Cook manicotti according to package directions. Meanwhile, in a large skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, basil, wine, brown sugar, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes, stirring occasionally.

• Drain manicotti. In a small bowl, combine the ricotta cheese, avocado, Parmesan cheese, salt and pepper. Stuff cheese mixture into manicotti shells. Spread 1 cup sauce into a greased 13-in. x 9-in. baking dish. Arrange manicotti over sauce. Pour remaining sauce over top.

• Cover and bake at 350° for 35 minutes or until bubbly. Uncover; sprinkle with mozzarella cheese. Bake 10-15 minutes longer or until cheese is melted. If desired, garnish with avocado slices.

Nutrition Facts 2 pieces: 359 calories, 13g fat (5g saturated fat), 29mg cholesterol, 625mg sodium, 41g carbohydrate (7g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 2 vegetable, 1 fat.

Tortellini with Asparagus & Lemon

Ingredients

• 2 packages (9 ounces each) refrigerated cheese tortellini

• 3 tablespoons butter

• 1 tablespoon olive oil

• 2 cups cut fresh asparagus (2-inch pieces)

• 3 garlic cloves, minced

• 1/8 teaspoon pepper

• 2 teaspoons chopped chives

• 1 teaspoon minced fresh parsley

• 1/2 teaspoon chopped fresh dill

• 1/2 teaspoon grated lemon zest

• 2 tablespoons lemon juice

• 2/3 cup crumbled feta cheese

• 1/3 cup grated Parmesan cheese

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• Cook tortellini according to package directions. Meanwhile, in a large skillet, heat butter and oil over medium-high heat. Add asparagus; cook and stir 3-4 minutes or until crisp-tender. Add garlic and pepper; cook 1 minute longer.

• Remove from heat; stir in herbs, lemon zest and lemon juice. Drain tortellini; transfer to a large bowl. Stir in cheeses and asparagus mixture.

Nutrition Facts 1-1/4 cups: 594 calories, 28g fat (15g saturated fat), 94mg cholesterol, 843mg sodium, 64g carbohydrate (5g sugars, 5g fiber), 24g protein.

Mahi Mahi & Veggie Skillet

Ingredients

• 3 tablespoons olive oil, divided

• 4 mahi mahi or salmon fillets (6 ounces each)

• 3 medium sweet red peppers, cut into thick strips

• 1/2 pound sliced baby portobello mushrooms

• 1 large sweet onion, cut into thick rings and separated

• 1/3 cup lemon juice

• 3/4 teaspoon salt, divided

• 1/4 Onion and Garlic Salt

• 1/4 cup minced fresh chives

• 1/3 cup pine nuts, optional

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• In a large skillet, heat 2 tablespoons oil over medium-high heat. Add fillets; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side. Remove from pan.

• Add remaining oil, peppers, mushrooms, onion, lemon juice and 1/4 teaspoon salt. Cook, covered, over medium heat until vegetables are tender, stirring occasionally, 6-8 minutes.

• Place fish over vegetables; sprinkle with pepper and remaining salt. Cook, covered, until heated through, about 2 minutes longer. Sprinkle with chives and, if desired, pine nuts before serving.

Nutrition Facts 1 serving: 307 calories, 12g fat (2g saturated fat), 124mg cholesterol, 606mg sodium, 15g carbohydrate (9g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 3 vegetable, 2 fat. Recommended Video