PENNE 'n' CHICKEN SALAD

12-oz whole wheat penne pasta (or your favorite no/low carb pasta)

3 tbsp olive oil

3/4 cup store-bought guacamole (or your homemade)

1 1/2 cups fresh basil leaves

2 tbsp fresh lemon juice

1 lb boneless, skinless chicken breast halves, cut into 1/2-in thick slices

3/4 tsp salt

3/4 tsp cracked pepper

1 pkg (5-oz) baby salad greens

3/4 cup drained roasted jarred red peppers, cut into 1/2-inch-wide strips

1/2 cup thinly sliced red onion

Cook pasta according to the package directions. Drain and rinse under cold water until cool. Drain well. Toss pasta with 1 tablespoon of the oil. Meanwhile, in a food processor, pulse guacamole, 3/4 cup of the basil, lemon juice and 1 tablespoon of the oil, until smooth. Reserve.

Toss chicken with 1/2 teaspoon of salt and 1/3 teaspoon of black pepper. In a 12-inch nonstick skillet, heat remaining oil over medium-high heat. In 2 batches, add chicken and cook, flipping, until browned and no longer pink in the centers, about 5 to 6 minutes. Transfer to a large serving bowl; stir in pasta, greens, roasted peppers, onion and remaining basil, salt and pepper, until combined. Serve with the remaining guacamole mixture.

Yield: 6 servings Per serving: 412 calories, 28g protein, 49g carbs

Woman's World 2026

VENISON STEAK WITH BLUEBERRIES

2 tablespoons butter, melted

4 venison steaks, 1/2-inch thick

1 large lemon, juiced and peel grated

1 cup chicken broth

4 tablespoons butter

1 cup fresh blueberries*

1/4 tsp ground cinnamon

1/8 tsp ground ginger

salt to taste

freshly ground black pepper to taste

Melt the 2 tablespoons of butter in a large skillet. Add the venison steaks and cook until medium rare (or desired doneness) and browned on both sides. Remove to a platter and keep warm.

De-glaze the skillet with the chicken broth, lemon juice, and lemon rind. Cook over high heat until the liquid is reduced to a half cup. Lower the heat to medium and add the 4 tablespoons of butter, whisking in 1 at a time. Add the blueberries, cinnamon, ginger, salt, and pepper to the sauce.

To serve, pour the blueberry sauce over the steaks and serve immediately.

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WARM SPINACH SALAD

2 pkgs (6-oz each) prewashed baby spinach leaves

1 small red onion, chopped

1/2 cup cider vinegar

1/3 cup water

1 tbsp sugar (or Stevia/your favorite sweetener)

1/4 tsp salt

1/4 tsp ground black pepper

1 tbsp olive oil

8 slices bacon, cooked and chopped

2 hard cooked eggs, chopped

In a large bowl, combine the spinach and onion. Set aside.

In a small bowl, combine the vinegar, water, sugar, salt and pepper. Stir until the salt and sugar have completely dissolved. Set aside.

Heat the olive in a large skillet over medium heat. Add the bacon and cook, stirring frequently, 3 to 4 minutes, until browned. Add vinegar mixture and increase heat to high. Cook, stirring, until the mixture boils. Spoon the mixture over the spinach mixture. Toss about a minute to slightly wilt the spinach.

To serve, place servings on salad plates and top each with some chopped boiled eggs. Garnish with red onion slices, if desired.

Yield: 4 servings of about 2 cups each.

Variation: Try making with red leaf lettuce and top with diced tomatoes instead of eggs. 

recipe idea and photo Homestyle Cooking Made Healthy 1999

BROILED LEMON LAMB CHOPS

 8 lamb chops

1/4 cup olive oil

Juice of 1 lemon

1 tsp grated lemon rind

Combine the oil, lemon, and rind in a cup or small bowl; brush on the chops.

Broil chops 4-inches from the heat for 7 to 10 minutes on each side. Baste occasionally with the lemon/oil mixture.

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NACHO CHEESE BURGER TOPPING

Looking for some sauce/spread to top burgers to make them tasty? Try this topping for something different.

8-oz cubed processed cheese (ie Velveeta)

2 tbsp pico de gallo

2 tbsp chopped pickled jalapenos

2 tbsp sliced black olives

2 tbsp scallions

1 tsp chili powder

Microwave cheese until melted and smooth, about 2 minutes. Stir in the remaining ingredients and use to top burgers, grilled chicken, etc.

food notwork magazine 2017

RED WINE VINEGAR MARINADE

1/3 cup red-wine vinegar

2 tbsp olive oil

1 tbsp Dijon mustard
2 tsp minced garlic
1 tsp Italian seasoning
1/4 tsp ground red pepper or paprika

Whisk all ingredients together until well blended.

Yield: 1 cup (enough to marinate 1 to 1 1/4 lb of steak.

Note: Can be made in quantity and stored in refrigerator up to a month. Shake or whisk before using.

Note: This is a reference photo only, not a recommendation of this brand. Use your choice of red wine vinegar brands. 

WHOLE GRAIN PIZZA CRUST

If you are a diabetic who loves pizza, do not be disheartened.  Make your own pizza starting with this healthy crust. I suggest diabetics make thin crust pizzas (this recipe would probably made 3 crusts), top with a no-sugar sauce and healthy toppings.

1 to 1 1/2 cups bread flour

1 cup white whole-wheat flour

1/4 cup yellow cornmeal (not cornbread mix!)

1/4 cup flaxseed meal

1 tsp active dry yeast

3/4 tsp salt

1 cup warm water (105 to 115 degrees)

In a large bowl combine 1 cup of the bread flour, the whole-wheat flour, cornmeal, yeast, flaxseed meal, and salt.  Add the warm water and stir until combined.  Turn the dough out onto a lightly floured surface.  Knead in enough of the remaining bread flour to make a soft dough that is elastic.  This should take about 3 to 5 minutes.  Shape the dough into a ball.

Lightly grease a bowl and place the ball of dough into the bowl.  Turn ball once to allow top to be greased.  Cover dough and let rise in a warm spot for 2 to 3 hours until doubled in size.  Punch down the dough.

Turn the dough out onto a lightly floured surface and divide into two equal portions.  Cover and let rest for approximately 10 minutes before using.

Yield: Enough dough for 2 12-inch pizzas.

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ALFREDO-SAUCED CHICKEN WITH FETTUCCINE

6-oz dried whole-grain or low carb fettuccine

Nonstick cooking spray

3 tsp butter

1 lb boneless, skinless chicken beat halves, cut into bite-size pieces

1 cup sliced fresh mushrooms

1/4 cup finely chopped onion

1 garlic clove, minced

1/2 cup reduced sodium chicken broth (may use white wine)

1 1/2 cups half-and-half

3 tbsp white whole wheat flour (or you favorite whole-grain flour)

1/2 cup sour cream

1/2 tsp salt

1/8 tsp black pepper

1 cup halved cherry tomatoes

1/2 cup finely shredded Parmesan cheese

2 tbsp thinly sliced green onion

2 tbsp finely shredded Parmesan cheese

In a Dutch oven cook fettuccine according to package directions, except omit the salt. Drain well. Return to hot Dutch oven and cover to keep warm.

Meanwhile, coat a large nonstick skillet with cooking spray. Heat over medium heat. Add 2 teaspoon of the butter. Add chicken and cook about 8 minutes or until the chicken is cooked through, stirring occasionally. Remove chicken, cover and keep warm.

Add remaining butter to the hot skillet. Add mushrooms, onion and garlic; cook until tender, about 3 minutes. Stir in the chicken broth (or wine) and the cooked chicken.

Meanwhile, in a medium bowl whisk together half-and-half and flour until smooth. Whisk in sour cream, salt and pepper. Stir sour cream mixture into chicken mixture in skillet. Cook and stir over medium heat just until bubbly; cook, stirring, 2 more minutes. Add tomatoes and the 1/2 cup of Parmesan cheese, stirring until cheese is melted.

Transfer fettuccine to a serving platter. Spoon chicken-Parmesan mixture over the fettuccine mixture. Sprinkle with the green onion and the 2 tablespoons of Parmesan cheese.

Yield: 6 servings of 3/4 cup chicken mixture and 1/3 cup pasta mixture.

Per serving: 340 calories, 26g protein,34g carbs, 516mg sodium

file photo of this recipe