Recipes: Cannellini Salad with Chicken Breast and Citrus Cumin Vinaigrette

the recipes

august 99

Cannellini Salad with Chicken Breast and Citrus Cumin Vinaigrette

(makes 4 servings)

1	15-ounce (450 g) can cannellini beans, rinsed well
1	boneless chicken breast, skinless, all fat removed
	olive oil cooking spray
1/2	red onion, chopped
1	clove garlic, minced
1/2	English cucumber sliced thin
1	red bell pepper, seeded and chopped
2	tablespoons (30 ml) fresh cilantro leaves, chopped
1 1/2	tablespoons (22.5 ml) fresh mint leaves, chopped
vinaigrette:
1/4	cup (60 ml) fresh orange juice
1	teaspoon (5 ml) grated orange rind
1	tablespoon (15 ml) white wine vinegar
1	teaspoon (5 ml) cumin
2	tablespoon (30 ml) olive oil
1/8	teaspoon (0.63 ml) salt, optional
	grated pepper, to taste
	lettuce cups
	extra cilantro for garnish
	baked fat-free tortilla chips

Place the rinsed beans in a salad bowl. Set aside.
Grill the chicken breast in a ridged skillet or over coals. When done, cool for 5 minutes and slice into thin slices across the grain.
Coat a non stick skillet with cooking spray. Sauté the onion until opaque. Add the garlic and continue to sauté for 1 more minute. Add to the beans.
Add the cucumber, red bell pepper, cilantro and mint, and toss to combine.
In a small bowl whisk together the orange juice, orange zest, vinegar, cumin, olive oil, salt (if using) and pepper. Toss with salad. Top with the sliced chicken.
Place the lettuce cups on plates. Top with salad and serve. Garnish with extra cilantro. Pass the tortilla chips.

Per serving:	215 calories (34% calories from fat), 17 g protein, 8 g total fat (1.1 g saturated fat), 18 g carbohydrates, 5 g dietary fiber, 33 mg cholesterol, 205 mg sodium
Diabetic exchanges:	2.5 very lean protein, 1 carbohydrate (1 bread/starch), 1 fat
	Analysis does not include tortilla chips; assumes 8 oz. chicken.

Berry Cobbler

(makes 6 servings)

	butter flavored cooking spray
1	cup (135 g) fresh berries, blue berries, raspberries, black berries or a combination
2	teaspoons (10 ml) grated orange rind
2	tablespoons (30 ml) sugar
2	tablespoon (30 ml) canola oil
1	large egg
1/2	cup (58 g) unbleached all-purpose flour
3/4	teaspoon (3.75 ml) baking powder
1/8	teaspoon (0.63 ml) salt
1/4	cup (60 ml) evaporated skim milk

Preheat oven to 350°. Lightly coat a 6-inch round metal baking pan with cooking spray. Spread the berries in the pan and sprinkle with 1 teaspoon orange zest.
In a medium bowl, cream together the sugar and oil. Whisk in the egg until the mixture is thick and smooth. Sift in the flour, baking powder and salt, alternating with milk, stirring until combined. Stir in remaining orange zest.
Spread the mixture over the berries. Bake for 15-20 minutes, until tester inserted in middle comes out clean. Cool in pan on a wire rack before serving.
To serve, spoon into small dessert bowls.

Per serving:	124 calories (40% calories from fat), 3 g protein, 6 g total fat (0.6 g saturated fat), 16 g carbohydrates, 1 g dietary fiber, 36 mg cholesterol, 133 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1/2 fruit), 1 fat

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