Recipes: Springtime Meals

the recipes

march 99

Springtime Meals

Grilled Chicken Breasts with Warm Balsamic Strawberry Salsa

(makes 4 servings)

4	4-ounce (120 g) boneless and skinless chicken breasts, pounded thin
	juice of 1 lemon
1	tablespoon (15 ml) olive oil
2	cloves garlic, minced
1 1/2	tablespoons (22.5 ml) chopped fresh tarragon
1/4	teaspoon (1.25 ml) kosher salt
	freshly ground pepper
1/2	cup Warm Balsamic Strawberry Salsa (recipe follows)
	extra minced chives for garnish (optional)

Place the pounded chicken breasts in a shallow dish.
In a small bowl, combine the lemon juice, oil, garlic, tarragon, salt and pepper. Pour over the chicken and marinate for 30 minutes.
When ready to cook, preheat a grooved nonstick pan, remove the chicken from the marinade and dry with paper towel. Cook until the chicken is done, about 4 to 5 minutes per side, and juices run clear when prodded with the sharp tip of a knife. Serve at once with 2 tablespoons of salsa and drizzle a bit of the liquid around the edge. Decorate with extra chives.

Per serving:	155 calories (22% calories from fat), 23 g protein, 4 g total fat (0.9 g saturated fat), 6 g carbohydrate, 2 g dietary fiber, 63 mg cholesterol, 86 mg sodium
Diabetic exchanges:	3 very lean protein, 1/2 carbohydrate (fruit)

Warm Balsamic Strawberry Salsa

(makes 2 cups)

	butter flavored cooking spray
2	tablespoons (30 ml) red onion, chopped
2	tablespoons (30 ml) minced fresh chives
1	tablespoon (15 ml) dry red wine
2	tablespoons (30 ml) balsamic vinegar
	freshly ground black pepper, to taste
2	cups (240 g) fresh strawberries, washed and sliced

Spray a small non-stick skillet with cooking spray. Sauté the red onion until wilted.
Add the chives, red wine, vinegar, and pepper and simmer for 2 minutes. Add the strawberries and cook for another 3 minutes. They should keep their shape, but the flavors should blend.

Store any leftover salsa to use the next day of grilled fish or add to a green tossed salad.

Baked Sweet Potato Thins

(makes 4 servings)

	canola oil cooking spray
2	8-ounce (240 g) sweet potatoes, peeled and very thinly sliced
	Freshly ground pepper, to taste

Preheat the to 375°F (190°C), Gas Mark 5.
Spray a non stick cookie sheet with cooking spray. Place the thin potato slices in a single layer on the sheet and spray with the cooking spray. Sprinkle with pepper to taste.
Bake, turning once if necessary, until the potatoes are cooked through. The time will depend on the thickness.

Per serving:	71 calories (0% calories from fat)1 g protein, 0 total fat (0 saturated fat), 17 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 7 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Sauté of Sugar Peas and Shiitake Mushrooms with Tarragon

(makes 4 servings)

1	teaspoon (5 ml) olive oil
1/4	small red onion, 1 ounce (30 g) cut into thin slices
1	clove garlic, minced
8	ounces (240 g) sugar snap peas, strings removed
3	ounces (90 g) shiitake mushrooms, stems removed, sliced thin
2	tablespoons (30 ml) fresh tarragon, chopped
	fresh ground pepper

Heat the olive oil in a non stick skillet over medium heat. Add the red onion and garlic and stir for one minute. Stir in the peas and mushrooms. Cook for 3 to 4 minutes until the peas are crisp cooked.
Stir in the tarragon. Add pepper to taste and serve immediately.

Per serving:	47 calories (24% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1/2 carbohydrate (bread/starch)

Easy Biscotti

(makes about 30 cookies)

2 1/2	tablespoons (37.5 ml) fructose
1/2	cup (118 ml) egg substitute or 1 large egg plus 2 egg whites
4	tablespoons (60 g) softened margarine
	juice and grated zest of 1 lemon
1/8	teaspoon (.6ml) almond extract
1 1/2	cups 210 g) sifted unbleached flour
2 3/4	teaspoons (13.75 ml) baking powder
2	tablespoons (30 g) toasted almond slices
2	tablespoons(30 g) raisins, plumped in 2 tablespoons (30 ml) rum, dry sherry, or orange juice

Preheat the oven to 350°F (180°C), Gas Mark 4.
In a mixing bowl, combine the fructose and egg. Beat until light and fluffy.
Add the margarine, lemon juice, zest, almond extract, flour, and baking powder. Mix well. Fold in the almonds and raisins which you have drained well.
Form the dough into a long, flattened log on a parchment lined cookie sheet. Bake for 40 minutes, or until lightly browned.
Remove from cooking sheet and slice with a very sharp knife into 1/2 inch (1.5 cm) slices. Place back on the cookie sheet and broil for a minute on each side being careful not to let them burn. Or, bake then for 10 minutes on each side. Cool on a wire rack and store in an air tight container.

Per 2 biscotti:	92 calories (35% calories from fat), 2 g protein, 4 g total fat (0.6 g saturated fat), 12 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 139 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch), 1/2 fat

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