Recipes: Smart Fall Meals

the recipes

october 2001

Smart Fall Meals

Chicken in Bonnie's Favorite Tomato Sauce over Whole Wheat Pasta

(makes 4 servings)

4	5-ounce (150 g) skinless boneless chicken breasts
1	teaspoon olive oil
1	small onion, chopped
3	cloves garlic, minced
1	14 1/2 ounce (411g) can chopped tomatoes, no salt added
1/2	cup (120ml) dry red wine
1/4	teaspoon crushed red pepper, or to taste
1/4	cup (16g) fresh basil leaves
1/4	teaspoon kosher salt
	freshly ground pepper, or to taste
8	ounces (240 g) small shell whole wheat pasta, or shape of your choice
	extra basil for garnish

Rinse chicken and pat dry with paper towels. Heat a heavy nonstick pan and then quickly brown the chicken breast on both sides. Remove from the pan and set aside.
Reduce the heat, add the oil, and sauté the onion and garlic until transparent. Stir in the tomatoes, wine and crushed red pepper flakes. Bring to a simmer and cook for 3 minutes. Lower the heat and place the chicken back into the pan. Simmer, uncovered, until the chicken is tender, turning every 5 minutes, about another 15 minutes.
Stir in the basil, salt and pepper. Add a bit of water if the sauce becomes too thick.
While the chicken is cooking, cook whole wheat pasta until al dente, following package directions. Drain.
To serve, divide the pasta, chicken and sauce between 4 large plates and garnish with extra basil.

Per serving:	419 calories (8% calories from fat), 43 g protein, 4 g total fat, (0.8 g sat. fat), 51 g carbohydrates, 6 g dietary fiber, 82 mg cholesterol, 231 mg sodium, 810 mg potassium
Diabetic Exchanges:	4 very lean meat, 2 carbohydrate (1 1/2 bread/starch, 1 1/2 vegetable)

Cafe Latte Granita

(makes 8 servings)

2	cups (480 ml) strong hot freshly brewed espresso or instant espresso ( won't be as good but you'll still love the result)
1/4	cup (60g) one-to-one sugar substitute, or to taste
1	cup (240 ml) skim milk

In a medium bowl combine the coffee and sugar substitute until it is dissolved. Add the milk and stir to blend.
Pour into a 9-by 13-inch (22.5 cm- by 32.5 cm) baking pan and freeze, stirring the slushy center into the almost frozen edges with a fork every 20 minutes, until the mixture is evenly frozen, about 1 to 2 hours. If it gets too frozen, soften slightly in the refrigerator for about 30 minutes and shave off portions with the side of an ice cream scoop.
To serve, scoop the granita into dessert bowls or wine glasses. Serve with biscotti to your guests. Freeze remaining granita for a second meal.

Per serving (granita only):	18 calories (0% calories from fat), 1 g. protein, 0 total fat (0 saturated fat) 2 g carbohydrates, 0 dietary fiber, 0 cholesterol, 24 mg sodium, 119 mg potassium
Diabetic exchanges:	FREE

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