Wednesday's: Breakfast, Lunch and Dinner
- Katherine Victoria Vananderland
- Aug 16, 2021
- 9 min read
Caramel Brownies
I love to cook. My family can't possibly eat all the sweets I whip up, so my co-workers are more than happy to sample them—particularly these rich, chewy brownies that are full of gooey caramel, chocolate chips and crunchy walnuts. —Clara Bakke, Coon Rapids, Minnesota
Ingredients
2 cups sugar
3/4 cup baking cocoa
1 cup canola oil
4 large eggs, room temperature
1/4 cup 2% milk
1-1/2 cups all-purpose flour
1 teaspoon salt
1 teaspoon baking powder
1 cup semisweet chocolate chips
1 cup chopped walnuts, divided
1 package (14 ounces) caramels
1 can (14 ounces) sweetened condensed milk
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Directions
Preheat oven to 350°. In a large bowl, beat the sugar, cocoa, oil, eggs and milk. Combine the flour, salt and baking powder; gradually add to egg mixture until well blended. Fold in chocolate chips and 1/2 cup walnuts.
Spoon two-thirds of the batter into a greased 13x9-in. baking pan. Bake for 12 minutes.
Meanwhile, in a large saucepan, heat the caramels and condensed milk over low heat until caramels are melted. Pour over baked brownie layer. Sprinkle with remaining walnuts.
Drop remaining batter by teaspoonfuls over caramel layer; carefully swirl brownie batter with a knife.
Bake until a toothpick inserted in center comes out with moist crumbs (do not overbake), 35-40 minutes more. Cool on a wire rack.
Nutrition Facts 1 each: 376 calories, 18g fat (5g saturated fat), 43mg cholesterol, 189mg sodium, 51g carbohydrate (40g sugars, 2g fiber), 6g protein.
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.
Ingredients
3 teaspoons canola 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
1/2 teaspoon salt
1/2 teaspoon pepper
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 fat-free 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 cubes, 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.
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.
This is one of my family's favorite breakfasts. I love to dress it up with fresh mint and golden kiwi. It gives them the energy they need to get through the days chores. —Wilma Beller, Hamilton, Ohio
Ingredients
4 cups old-fashioned oats
1/3 cup honey or molasses
1/4 cup canola oil
1 teaspoon vanilla extract
1 cup chopped nuts
3/4 cup uncooked oat bran cereal
1 cup sweetened shredded coconut
1 cup raisins
1 cup chopped dates
Optional: Yogurt and fresh fruit
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Directions
Spread rolled oats on a 15x10x1-in. baking pan. Bake at 350° for 5 minutes. Stir; bake 5 minutes longer or until toasted. Meanwhile, combine honey and oil in a small saucepan. Cook and stir over medium heat for 2-3 minutes or until heated through. Remove from the heat; stir in vanilla. Remove oats from oven; toss with nuts, bran and coconut.
Pour hot honey mixture over oat mixture; toss well. Return to oven and bake 20-25 minutes, stirring every 6 minutes. Remove from oven. Stir in raisins and dates. Cool. Store in an airtight container. Serve with yogurt and fresh fruit of your choice if desired.
Editor's Note
Look for oat bran cereal near the hot cereals or in the natural foods section.
Nutrition Facts 1/2 cup: 275 calories, 12g fat (3g saturated fat), 0 cholesterol, 18mg sodium, 41g carbohydrate (20g sugars, 4g fiber), 6g protein.
Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey
Ingredients
5 large eggs
2 cups egg substitute
1/2 cup 2% cottage cheese
1/3 cup shredded pepper jack cheese
1/3 cup shredded cheddar cheese
1/4 cup grated Romano cheese
1/4 teaspoon pepper
1/4 teaspoon hot pepper sauce
1 medium zucchini, chopped
2 cups fresh broccoli florets
2 cups coarsely chopped fresh spinach
1/2 cup shredded carrots
1/2 cup cherry tomatoes, quartered
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Directions
Preheat oven to 350°. In a large bowl, whisk eggs, egg substitute, cheeses, pepper and pepper sauce. Stir in the vegetables. Transfer to an 11x7-in. baking dish coated with cooking spray.
Bake, uncovered, 45-50 minutes or until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting.
Nutrition Facts 1 piece: 202 calories, 10g fat (5g saturated fat), 197mg cholesterol, 478mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
Living in California, the "salad bowl" of the United States, I’m inspired to cook nutritious meals like cioppino. Whenever my friends and I get together, this salad—a spin on the classic seafood stew—is the top request. —Cleo Gonske, Redding, California
Ingredients
1 cup Italian salad dressing
1 tablespoon minced fresh basil or 1 teaspoon dried basil
1/4 cup dry white wine, optional
3/4 pound peeled and deveined cooked shrimp (31-40 per pound)
2 cups lump crabmeat (about 10 ounces), drained
16 cups torn mixed salad greens
2 large tomatoes, seeded and coarsely chopped
2 jars (7-1/2 ounces each) marinated quartered artichoke hearts, drained
1 large red onion, thinly sliced and separated into rings
1 can (6 ounces) pitted ripe olives, drained and quartered
6 hard-boiled large eggs, quartered lengthwise
Optional: Minced fresh parsley and lemon wedges
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Directions
In a large bowl, mix dressing, basil and, if desired, wine. Add shrimp and crab; toss gently to combine. Refrigerate, covered, 2 hours.
Add greens, tomatoes, artichoke hearts, onion, olives and eggs; toss gently to combine. If desired, sprinkle with parsley and serve with lemon wedges.
Nutrition Facts 2 cups: 285 calories, 17g fat (3g saturated fat), 190mg cholesterol, 888mg sodium, 13g carbohydrate (6g sugars, 3g fiber), 18g protein.
This is my favorite lunch dish during the fall season. Every bite is filled with flavor and texture, but it isn't too high in calories. —Mary M. Leverette, Columbia, South Carolina
Ingredients
2 cups cubed peeled sweet potatoes
4 cups cubed French bread
4 tablespoons olive oil, divided
1/8 teaspoon salt
1/8 teaspoon pepper
4 cups fresh baby spinach
1/2 small red onion, thinly sliced
1/4 cup minced fresh basil
1/4 cup minced fresh cilantro
1/3 cup red wine vinegar
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Directions
Preheat oven to 450°. Place the sweet potatoesin a large saucepan; add water to cover. Bring to a boil. Reduce heat; cook, covered, just until tender, 8-12 minutes. Drain; cool slightly.
Meanwhile, toss the bread cubes with 2 Tbsp. oil, salt and pepper. Spread evenly in an ungreased 15x10x1-in. pan. Bake until golden brown, about 5 minutes. Transfer to a large bowl; cool slightly.
Add spinach, red onion, herbs and sweet potatoes to toasted bread. In a small bowl, whisk together vinegar and remaining oil. Drizzle over salad; toss gently to combine.
Nutrition Facts 3/4 cup: 142 calories, 7g fat (1g saturated fat), 0 cholesterol, 150mg sodium, 17g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 starch, 1-1/2 fat.
Many terrific recipes change hands at my ladies' bridge group's monthly get-togethers. That's where I discovered this zippy, tempting dish. The garlic, asparagus, Parmesan cheese and red pepper flakes create an irresistible taste combination. —Jean Fisher, Redlands, California
Ingredients
5 garlic cloves, minced
1/4 to 1/2 teaspoon crushed red pepper flakes
2 to 3 dashes hot pepper sauce
1/4 cup olive oil
1 tablespoon butter
1 pound fresh asparagus, cut into 1-1/2-inch pieces
Salt to taste
1/4 teaspoon pepper
1/4 cup shredded Parmesan cheese
1/2 pound mostaccioli or elbow macaroni, cooked and drained
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Directions
In a large cast-iron or other heavy skillet, cook the garlic, red pepper flakes and hot pepper sauce in oil and butter for 1 minute. Add the asparagus, salt and pepper; saute until asparagus is crisp-tender, 8-10 minutes. Stir in cheese. Pour over hot pasta and toss to coat. Serve immediately.
Nutrition Facts 1 cup: 259 calories, 13g fat (3g saturated fat), 8mg cholesterol, 83mg sodium, 30g carbohydrate (2g sugars, 2g fiber), 7g protein.
A slightly savory dressing really complements the sweet fruit in this recipe. I also use the dressing on salad greens. —Dixie Terry, Goreville, Illinois
Ingredients
2 tablespoons lemon juice
1/2 teaspoon sugar
6 tablespoons olive oil
4-1/2 teaspoons minced fresh basil
1 cup cubed fresh pineapple
1 cup sliced fresh strawberries
1 cup sliced peeled kiwifruit
1 cup seedless watermelon balls
1 cup fresh blueberries
1 cup fresh raspberries
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Directions
Place the lemon juice, sugar, salt, mustard, onion powder and pepper in a blender; cover and pulse until blended. While processing, gradually add oil in a steady stream. Stir in basil.
In a large bowl, combine the fruit. Drizzle with dressing and toss to coat. Refrigerate until serving.
Nutrition Facts 3/4 cup: 145 calories, 11g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 1g protein. Diabetic exchanges: 2 fat, 1 fruit.
Guests of all ages will gravitate to this traditional “fluff” salad, chock-full of pineapple, marshmallows and cherry bits. —Janice Hensley, Owingsville, Kentucky
Ingredients
1 package (8 ounces) cream cheese, softened
1 can (14 ounces) sweetened condensed milk
1/4 cup lemon juice
2 cans (20 ounces) pineapple tidbits, drained
1-1/2 cups multicolored miniature marshmallows, divided
1 carton (8 ounces) frozen whipped topping, thawed
1/2 cup chopped nuts
1/3 cup maraschino cherries, chopped
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Directions
In a large bowl, beat the cream cheese, milk and lemon juice until smooth. Add pineapple and 1 cup marshmallows; fold in whipped topping. Sprinkle with the nuts, cherries and remaining marshmallows. Refrigerate leftovers.
Nutrition Facts 1/2 cup: 161 calories, 10g fat (6g saturated fat), 16mg cholesterol, 50mg sodium, 17g carbohydrate (12g sugars, 1g fiber), 2g protein.
Sauteed bits of garlic and shallot, with a sprinkling of toasted sesame seeds, turn ordinary beans into something special. Keep the recipe in mind for your garden crop in summer. —Deirdre Cox, Kansas City, Missouri
Ingredients
3 pounds fresh green beans, trimmed
1 tablespoon sesame oil
1 tablespoon olive oil
1 shallot, finely chopped
6 garlic cloves, minced
2 tablespoons sesame seeds, toasted
Italian Seasoning
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Directions
In a Dutch oven, bring 10 cups water to a boil. Add green beans; cook, uncovered, 6-8 minutes or until tender.
Meanwhile, in a small skillet, heat oils over medium heat. Add shallot, garlic, salt and pepper; cook and stir 2-3 minutes or until tender.
Drain green beans and return to Dutch oven. Add shallot mixture; toss to coat. Sprinkle with sesame seeds.
Nutrition Facts 1 serving: 67 calories, 3g fat (0 saturated fat), 0 cholesterol, 305mg sodium, 9g carbohydrate (3g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
Once a week I create a new recipe for my blog, An Officer and a Vegan. I first made this risotto when I needed something cheerful and comforting. It would be fantastic with asparagus, zucchini or summer squash, but use whatever veggies are in season. —Deanna McDonald, Grand Rapids, Michigan
Ingredients
1 carton (32 ounces) vegetable stock
1 to 1-1/2 cups water
1 tablespoon olive oil
2 cups sliced fresh mushrooms
1 medium onion, chopped
1-1/2 cups uncooked Arborio rice
2 garlic cloves, minced
1/2 cup white wine or additional vegetable stock
1 teaspoon dried thyme
3 cups fresh baby spinach
1 cup frozen peas
3 tablespoons grated Parmesan cheese
1 tablespoon red wine vinegar
Italian seasoning, garlic salt
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Directions
In a large saucepan, bring stock and water to a simmer; keep hot. In a Dutch oven, heat oil over medium-high heat. Add mushrooms and onion; cook and stir 5-7 minutes or until tender. Add rice and garlic; cook and stir 1-2 minutes or until rice is coated.
Stir in wine and thyme. Reduce heat to maintain a simmer; cook and stir until wine is absorbed. Add hot stock mixture, 1/2 cup at a time, cooking and stirring after each addition until stock has been absorbed; continue until the rice is tender but firm to the bite and the mixture is creamy. Stir in spinach, peas, cheese, vinegar, salt and pepper; heat through. Serve immediately.
Nutrition Facts 3/4 cup: 198 calories, 3g fat (1g saturated fat), 2mg cholesterol, 477mg sodium, 37g carbohydrate (3g sugars, 2g fiber), 5g protein.
For a brunch showstopper, we make chicken pie with phyllo and spinach. Our kids go for it, too, especially when we serve it with a minty fruit salad. —Katie Ferrier Gage, Houston, Texas
Ingredients
2 pounds ground chicken
1 large onion, chopped
1 teaspoon dried oregano
1/2 teaspoon ground nutmeg
3 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
4 large eggs, lightly beaten
3 cups crumbled feta cheese
20 sheets phyllo dough (14x9-inch size)
Cooking spray
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Directions
Preheat oven to 375°. In a large skillet, cook chicken and onion over medium-high heat 7-9 minutes or until chicken is no longer pink, breaking up meat into crumbles; drain. Stir in seasonings. Add spinach; cook and stir until liquid is evaporated. Transfer to a large bowl; cool slightly. Stir in beaten eggs and cheese.
Layer 10 sheets of phyllo dough in a greased 13x9-in. baking dish, spritzing each with cooking spray. (Keep remaining phyllo covered with a damp towel to prevent it from drying out.) Spread spinach mixture over phyllo. Top with remaining sheets of phyllo, spritzing each with cooking spray. Cut into 8 rectangles.
Bake, uncovered, 35-40 minutes or until golden brown. If necessary, recut rectangles before serving.
Nutrition Facts 1 piece: 442 calories, 23g fat (8g saturated fat), 191mg cholesterol, 921mg sodium, 25g carbohydrate (3g sugars, 6g fiber), 35g protein.
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