Recipes: Dining Al Fresco

the recipes

june 99

Dining Al Fresco

Chicken Salad with Potatoes, Green Beans and Tarragon Dressing

(makes 4 servings)

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)

Portabello Mushroom and Pepper Salad

(makes 4 servings)

1	clove garlic, cut in half
1	6-ounce (180 g) portabello mushroom, cleaned, sliced thin
1	8-ounce (240 g) red bell pepper, stemmed and seeded, then cut into julienne strips
1	8-ounce (240 g) yellow bell pepper, stemmed and seeded, then cut into julienne strips
dressing:
1	teaspoon (5ml) Dijon mustard
1	tablespoon (15ml) balsamic vinegar
1	tablespoon (15ml) olive oil
1	tablespoon (15 ml) water
	freshly ground pepper, to taste
4	leaves romaine lettuce, washed and crisped, then torn into bite-size pieces

Rub the garlic into the sides of a small salad bowl. Place the mushroom slices and bell peppers into the bowl.
Prepare the dressing by whisking together the mustard, vinegar, oil, water and pepper. Pour over the vegetables.
Divide the lettuce between 4 plates and then top with the mushroom and pepper mixture, or toss the lettuce with the vegetables, and serve.

Per serving:	78 calories (41% calories from fat), 2 g protein, 4 g total fat (0.5 g saturated fat), 11 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 38 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable), 1 fat

Melon Balls with Lime Ice Cream

(makes 4 servings)

4	cups (640 g) combined cantaloupe and honeydew melon balls
1	cup (200 g) vanilla non-fat, no sugar added ice cream
1/2	teaspoon (2.5ml ) grated lime zest
	juice of 1 small lime

place the melon balls in dessert cups.
In a bowl, combine the ice-cream with lime zest and lime juice.
Top each dish of melon balls with the ice cream. Serve immediately.

Per serving:	107 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 26 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 42 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)

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