Look for ways to add variety for lunch, dinner


Compiled by Denise Swogetinsky

Kemper Messenger

One thing we often have problems with is keeping a variety in our diet. We get bored with the same thing over and over. Well, we can spice up our diet and keep with our healthy lifestyle with planning and moderation.



1/4 tsp. salt

1/4 tsp. garlic powder

1/4 tsp. dry basil

2 slices cheddar cheese

1 strip bacon

2 slices tomato

2 toothpicks (optional)

Cooking spray (or use an oil sprayer like this)

Cut chicken breast horizontally with a sharp knife to make a pocket, making sure not to cut through the whole way.

In a small bowl combine salt, garlic powder and dry basil. Season chicken on both sides evenly.

Stuff the chicken breast with 1 slice of cheddar cheese, bacon and tomato slices, then top with another slice of cheddar cheese.

Use toothpicks to properly close the pocket (optional).

Spray the chicken breast with cooking spray. This is optional, but coating the chicken breast in oil will make the exterior more crispy.

Place the chicken breast in the air fryer basket (on top of the crisper plate if your air fryer has one). Set air fryer temperature for 350°F and timer for 25 minutes.

When finished, check if the meat is cooked thoroughly with an instant read thermometer. It should read 165°F . Cook for another 3 – 5 minutes more if necessary.


3 tablespoons extra-virgin olive oil, plus more for pan frying

1 cup chopped red onion, 1/4-inch dice

1 cup chopped celery, 1/4-inch dice

1 (14.75-oz.) can salmon, drained, or 1 3/4 cup cooked, flaked salmon

5 cups pork rinds

2 large eggs

1/4 cup mayonnaise

3 tablespoons lemon juice

2 tablespoons finely chopped fresh dill

2 tablespoons finely chopped fresh parsley

1 tablespoon Dijon mustard

1 teaspoon Worcestershire sauce

1 hot sauce

Heat olive oil in a large skillet over medium. Sauté onion and celery until very soft and browned, about 12 minutes. Set aside to cool. Pulse pork rinds in food processor until the consistency of bread crumbs. In a large mixing bowl, stir together salmon, pork rinds, eggs, mayonnaise, lemon juice, dill, parsley, Dijon mustard, Worcestershire sauce, and hot sauce until mixture is well combined. Season with salt and pepper, and add sautéed onion and celery to mixture; stir to combine. Prepare a plate by covering it in several layers of paper towels; set aside. In a clean skillet, heat additional oil to lightly coat the bottom of the skillet over medium-high heat. Separate the mixture into 1/3 cup portions and shape each portion into a 3/4-inch-thick round patty. Place patties in hot oil over medium heat, cooking no more than 3 at a time, for 3 or 4 minutes on each side, until the outside is evenly browned and the patty is cooked through. Transfer cooked patties to paper towel-lined plate. Add more oil to skillet if necessary and repeat cooking process until all patties are prepared.


2 pounds pork loin

1 teaspoon sesame oil

3 garlic cloves (minced)

1/2 cup sliced green onions

1 1/2 cups unsweetened pineapple juice

4 teaspoons cornstarch

2 tablespoons rice vinegar

4 tablespoons soy sauce

3 1/2 tablespoons splenda brown sugar

Brown pork pieces in oil. Drain off oil. Add all other ingredients and cook slowly for 20 to 30 minutes or until liquid is reduced. Sauce in skillet is good spooned over hot cooked cauliflower rice.

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