Recipes

Chicken Salad with Potatoes, Green Beans and Tarragon Dressing

1 pound (480 g) skinless, boneless chicken breasts
1 poind (480 g) small red potatoes, cooked
1/3 pound (180 g) green beans, stem ends pinched,
cut into 1 inch pieces, blanched in boiling water to cover
for 2 minutes and drained
1 4-ounce (120g) plum tomato, diced
tarragon dressing
1/4 cup (67 g) fat-free sour cream
1/4 cup (69 g) fat-free mayonnaise
2 teaspoons (10 ml) crushed dried tarragon
1 tablespoon (15ml) white wine vinegar
1/2 teaspoon (2.5ml )salt (optional)
freshly ground pepper, to taste

Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size cubes and place into bowl.
Dice the potatoes and add to the chicken, along with the green beans and tomatoes. Whisk the sour cream, mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and vegetables. Refrigerate until ready to serve.

Per serving: 264 calories (6% calories from fat),
31 g protein, 2 g total fat (0.4 g saturated fat),
30 g carbohydrates, 4 g dietary fiber, 67 mg cholesterol, 203 mg sodium

Diabetic exchanges: 3 very lean protein, 2 carbohydrate
(1 1/2 bread/starch, 1 vegetable)

Chicken Salad with Potatoes, Green Beans and Tarragon Dressing

(makes 4 servings)

1 pound (480 g) skinless, boneless chicken breasts
1 pound (480 g) small red potatoes, cooked
1/3 pound (180 g) green beans, stem ends pinched, cut into 1 inch pieces, blanched in boiling water to cover for 2 minutes and drained
1 4-ounce (120g) plum tomato, diced
tarragon dressing
1/4 cup (67 g) fat-free sour cream
1/4 cup (69 g) fat-free mayonnaise
2 teaspoons (10 ml) crushed dried tarragon
1 tablespoon (15ml) white wine vinegar
1/2 teaspoon (2.5ml )salt (optional)
freshly ground pepper, to taste

Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size cubes and place into bowl.
Dice the potatoes and add to the chicken, along with the green beans and tomatoes.
Whisk the sour cream, mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and vegetables. Refrigerate until ready to serve.

Per serving: 264 calories (6% calories from fat), 31 g protein, 2 g total fat *0.4 g saturated fat), 30 g carbohydrates, 4 g dietary fiber, 67 mg cholesterol, 203 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Easy Vegetarian Lasagna
(makes 6 servings)

olive oil cooking spray
3 cloves garlic, minced
1 small onion, 4 ounces (120 g), chopped
1 28-ounce (793 g) crushed tomatoes
1 1/2 teaspoons (7.5ml) dried basil
1 teaspoon (5 ml ) fennel, crushed
1 teaspoon (5 ml ) dried orange rind*
1/8 teaspoon (0.6 ml) crushed red pepper flakes
1 15-ounce (425 g) container low fat ricotta cheese
1/2 pound zucchini (240 g), grated and squeezed of excess liquid
2 small carrots, 4 ounces (120 g ), grated
1/2 cup (120 ml) egg substitute
1 cup (120 g) shredded skim milk mozzarella cheese, plus 1/4 cup (30 g) for garnish (optional)
2 tablespoons (15 g) grated Romano cheese, plus 1 teaspoon (2.5 g) for garnish (optional)
6 oven-ready lasagna noodles

Preheat the oven to 350°F (180°C), Gas Mark 4.
Spray a non-stick covered pot with cooking spray. Add the onion and garlic and cook over medium heat until the onion is transparent, about 5 minutes. Add the tomatoes, basil, fennel, orange rind, and red pepper flakes. Bring to a slow simmer, cover and cook while you ready the rest of the ingredients.
Place the ricotta in a large bowl. Fold in the grated zucchini and carrots. Stir in the egg substitute, grated mozzarella and finally the Romano cheese. Set aside.
Prepare an 8-inch (20 cm) oven-proof square pan by spreading 3 to 4 tablespoons of the tomato sauce on the bottom. Place 2 lasagna noodles on the bottom. Spread with 1/3 of the cheese and vegetable mixture and top with 1/3 of tomato sauce. Repeat making 3 layers, ending with tomato sauce. Top with reserved mozzarella and Romano.
Cover the lasagna with aluminum foil which you tent a bit to make sure it does not touch the cheese on top. Make sure to crimp around the edges of the pan. Bake for 1 hour, uncovering the last 10 minutes.
Remove from oven and allow to set for 10 minutes before cutting.

Per serving: 260 calories (26% calories from fat), 19 g protein, 7 g total fat (4.2 g saturated fat), 29 g carbohydrate, 4 g dietary fiber, 30 mg cholesterol, 426 mg sodium
Diabetic exchanges: 2 lean protein (meat), 2 vegetable

Pasta Vegetable Salad

Makes 16 servings.

2 Tbsp cider vinegar
2 Tbsp tomato sauce
2 tsp sugar (may use sugar substitute)
2 Tbsp olive oil
1 garlic clove, minced
1/4 tsp dried marjoram leaves
1/4 tsp basil
1/4 tsp salt, or to taste (optional)
1 cup uncooked penne or similarly shaped pasta
1 large tomato, cubed
1 small zucchini, cubed
1 medium red or yellow pepper, seeded & chopped
1 cup broccoli or cauliflower florets

Combine vinegar and tomato sauce in a large serving bowl; stir to mix well. Stir in the sugar, oil, garlic, marjoram, basil and salt (if desired). Set aside.

Cook the pasta according to package directions. Transfer to a colander and rinse under cold, running water. Drain.

Meanwhile, add the tomatoes, zucchini, pepper and broccoli to the bowl with the dressing. Stir to mix well. Stir in pasta. Serve immediately or cover and refrigerate 1 hour or up to 36 hours before serving. Stir before serving.

Nutritional Information (per 1/2 cup serving): 44 Cal; 2 g Total Fat; 6 g Carb; 0 mg Cholesterol; 14 mg Sodium; 1 g Fiber; 1g Protein.

Dietary Exchanges: 1/2 Starch.

Strawberry Ice “Cream”

1 1/4 cups frozen strawberries or frozen fruit, of choice (must be frozen)
1/3 cup nonfat dry milk powder
1/8-1/4 cup water
2 teaspoons sugar, to taste
1/2 teaspoon vanilla (optional)

Place frozen strawberries in food chopper (I use the ultimate chopper, even chops the berries seeds) and chop until the strawberries are frozen crystals.

Add powdered milk, 2-3 tablespoons of water, sugar and vanilla.

Pulse chopper until mixture is consistency of ice cream.

You may have to add little more of the water and pulse more to get the consistency you like.