Recipes
Chilled Grape Chicken Salad
Chicken and tuna salads for the most part can be unhealthy because they are usually made with fat-laden mayonnaise. This recipe however uses low-fat mayonnaise and very little at that. Chicken combined with chilled grapes all served atop lettuce leaves makes for a wonderful light summer dish whether it be lunch, dinner or perhaps even a picnic.
INGREDIENTS
2 portions of cooked chicken, chopped (about ½ lb)
½ cup seedless red grapes, chilled, halved
½ cup green grapes, chilled, halved
1 apple, cored and diced½ cup low-fat mayonnaise
1 lemon, halved
¼ tsp ground black pepper
2 cups baby romaine leaves
2 Tbsp chopped pecans
DIRECTIONS
In a medium mixing bowl, combine pre-cooked and chopped chicken, chilled red and green grapes, apple, mayonnaise, lemon juice and black pepper.
Place baby romaine leaves on 2 small plates. Divide chicken salad mixture into 2 portions and spoon onto lettuce. Sprinkle each salad with half the chopped pecans. Serve and enjoy!
Servings: 2
Preparation Time: 15 minutes
Courtesy: Eating for Life, Bill Phillips
Kicken' Chicken Tortilla Soup
With Cinco de Mayo around the corner I thought I would share a favorite mexican recipe of mine. Eating a bowl of soup, especially broth based, before your main meal can help with portion control.
***Head's up, this one is super spicy!***
Ingredients
3 cups fat-free/low sodium chicken broth
4 ounces cooked lean skinless boneless chicken breast, shredded
1 cup canned diced tomatoes, undrained
1/2 cup canned sweet corn kernels
1/2 cup chopped onions
1 tablespoon chopped jalapeno peppers
1 tablespoon lime juice
1 tablespoon fajita seasoning mix
1 teaspoon minced garlic
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
6 baked tortilla chips, crushed
Optional toppings: cilantro, low-fat sour cream, low-fat shredded cheese
Directions
In a medium pot sprayed with nonstick spray, cook onions, garlic, seasoning, and spices over medium heat until onions soften, 3 to 5 minutes.
Add chicken broth and bring to a boil. Then reduce heat to low and simmer for 10 minutes.
Add the corn and diced tomatoes, and continue to cook for 5 minutes.
Add chicken, jalapeno, and lime juice. Stir for 2 to 3 minutes to thoroughly blend flavors.
Once ready to serve, top each serving with crushed chips and, if desired, cilantro, sour cream and/or cheese.
*Makes 4-1 cup servings
PER SERVING (1 generous cup): 101 calories, 1g fat, 650mg sodium, 13g carbs, 1.5g fiber, 4g sugar, 11g protein.
*Courtesy: Hungry Girl, Recipes and Survival Strategies for Guilt-Free Eating in the Real World. Lisa Lillien,
Annie's Fruit Salsa and Cinnamon Chips
This is an wonderful appetizer or snack. Great for anytime!
Ingredients
2 kiwis, peeled and diced
2 Golden Delicious apples-peeled, cored and diced
8 oz raspberries
1 pound strawberries
2 tablespoons white sugar
1 tablespoons brown sugar
3 tablespoons fruit preserves, any flavor
10 (10 inch) whole wheat tortillas
butter flavored cooking spray
Cinnamon sugar
Directions:
In a large bowl, thoroughly mix kiwis, apples, raspberries, strawberries, sugars and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
Preheat oven to 350 degrees.
Coat one side of each tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.
Courtesy: www.allrecipes.com
Cherry Almond Chocolate Cluster
Ingredients
1 cup(s) nuts, almonds, toasted in a dry skillet over a medium-high flame until fragrant, stirring frequently (3-5 minutes) and coarsely chopped
1/2 cup(s) cherries, dried tart, coarsely chopped
6 ounce(s) dark chocolate, 72% cacao, finely chopped
Preparation
In a medium bowl, toss together the almonds and cherries. Line a baking sheet with waxed paper.
Melt half the chocolate in the top of a double boiler over 1 inch of barely simmering water, over the lowest possible heat, stirring frequently. Remove the pan from the heat and stir in the rest of the chocolate. Remove the top pan with the chocolate in it, gently wipe the bottom, and set it aside for a moment. Replace the simmering water in the bottom pan with warm tap water. Put the pan of melted chocolate on top of the warm water. This will keep the chocolate at the right temperature while you make the clusters.
Stir the fruit/nut mixture into the chocolate. Spoon out heaping tablespoon-sized clusters of the chocolate mixture onto the baking sheet about 1 inch apart. Put them in the refrigerator to set for 15 minutes. Store and serve at room temperature.
Serving size: 1 cluster
Nutrient Note: Good source of fiber
NUTRITION FACTS
Number of servings: 12
Amount Per Serving
Calories: 155
Total Fat: 10g
Sat. Fat: 3g
Cholesterol: 0mg
Sodium: 5mg
Total Carbohydrate: 15g
Fiber: 2.5g
Protein: 3.5g
Courtesy www.healthylivingwithellie.com
This page was last modified on 28-May-2010 10:38:01 AM