CHICKEN SALAD WITH DIJON VINAIGRETTE

My version of this recipe from California is quick and easy when you buy and use a rotisserie chicken from your local deli.

2 tbsp champagne vinegar or rice vinegar
4 tsp Dijon mustard
1/4 tsp salt (optional, I suggest you omit)
1/4 tsp freshly ground black pepper
1/4 cup olive oil
10 cups torn Bibb or Boston lettuce
1 rotisserie chicken, skin removed and chicken roughly shredded
1/3 cup crumbled blue cheese
1/2 cup sliced almonds

In a small bowl, whisk vinegar, mustard, salt, and pepper. Gradually whisk in oil until blended.

In a large salad bowl, combine the lettuce, chicken, cheese and almonds.  Drizzle the vinaigrette over the salad; toss to coat.

Yield: 8 servings
Per serving: 275 calories, 17 g fat(4 g saturated), 74 mg cholesterol, 275 mg sodium (if salt is used), 4 g carbs, 1 g fiber, 26 g protein
Diabetic Exchanges: 3 lean meat, 2 1/2 fat
Note: Remember olive oil is a healthy fat!

Note: File Photo

BRAISED CHICKEN AND VEGETABLES

1/2 cup seasoned breadcrumbs (preferable to use whole-grain)

6 boneless skinless chicken breast halves
2 tbsp olive or canola oil
1 can (14.5-oz) low-sodium beef broth
2 tbsp tomato paste
1 tsp poultry seasoning
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 lb fresh baby carrots
1 lb fresh sliced mushrooms
2 medium zucchini, sliced

Place the breadcrumbs in a shallow bowl or pie plate; coat chicken breasts on both sides with the crumbs, shaking off the excess.

Heat the oil in a Dutch oven over medium heat. Add the chicken, in batches if necessary, and cook on each side until browned. Remove chicken from pan and keep warm.

Add the broth, tomato paste, poultry seasoning, salt and pepper to the Dutch oven; cook over medium-high heat. Stir to loosen any browned bits from the pan. Add the carrots, mushrooms, and zucchini to the pan and return chicken to the pan; bring to a boil.

Reduce heat under Dutch oven and simmer, covered, 25-30 minutes until the veggies are tender and the chicken is cooked through.

Yield: 6 servings
Per serving: 246 calories, 8 g (1 sat) fat, 16 g carbs, 3 g fiber, 28 g protein
Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch

FILE PHOTO

BUTTERED YAMS

Note: Personally, I do not bake sweets with Stevia as I don't like the taste. It works okay in these yams, however.

6 cups peeled yams, cut into bite-size cubes
4 tbsp butter, melted
1/2 tsp salt
dash of freshly ground black pepper
4 packets Stevia
1/2 tsp cinnamon

Preheat oven to 350 degrees.

Toss the cubed yams and melted butter together and spread the yams on a parchment-lined baking sheet. Sprinkle with the salt and pepper, Stevia and cinnamon.

Bake at 350 degrees for 35 minutes or until the yams are cooked through and slightly caramelized.

Yield: 8 servings

PORK GOULASH

3 lb pork roast, cut into bite-size pieces

3 tbsp white whole-wheat flour
2 tbsp sweet Hungarian paprika
1/2 tsp salt
3 tbsp coconut or olive oil
1 medium yellow onion, chopped
1 red bell pepper, diced
3 tbsp cider vinegar
1 tsp caraway seeds
1 can (14 1/2-oz) diced tomatoes
1 cup beef broth
2 tbsp tomato paste
Fresh parsley, chopped for garnish, option
Cooked whole-wheat noodles or your favorite low-carb noodles for 6 for serving, optional

Combine the pork pieces, two tablespoons of the flour, 1 tablespoon of the paprika and 1/4 teaspoon of the salt in a large bowl. Coat pork well with the mixture.

In a large Dutch oven, heat half the oil over medium-high heat. Add half the pork and brown on all sides. Remove meat with a slotted spoon. Repeat the process with the remaining oil and pork.

Reduce the heat to medium and add the onion to the Dutch oven; cook for three minutes. Stir in the bell pepper and cook another two minutes. Sprinkle the remaining tablespoon of flour and tablespoon of paprika over pepper and onion; cook 1 minute.

Stir the vinegar into the Dutch oven and let simmer. Sprinkle the caraway seeds over the mixture; add the tomatoes and broth. Scrape up any browned bits from bottom of pan.

Return the pork to the Dutch oven; cover and simmer over low heat for an hour.

Stir the tomato paste and remaining 1/4 teaspoon of salt into the pan. Cook, uncovered, 10 minutes.

Serve over noodles and sprinkled with parsley, if desired.

Per serving: 441 calories, 12 g carbs, 52 g protein

file photo