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

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BAKED GREEN BEANS AND BACON

4 cans (2 no salt) whole green beans, drained

8 slices bacon, cooked and broken up

4 tbsp salt-free butter

4 tbsp olive oil

4 tbsp Splenda brown sugar blend

2 tsp garlic powder

Preheat oven to 400 degrees.

Spread the green beans over the bottom of a 9 X 13-inch baking pan or dish: sprinkle bacon over the beans.

In a glass measuring cup, combine the butter, oil, Splenda, and garlic; microwave until butter is melted. Stir mixture well to blend.

Pour the butter mixture over the beans and bacon in the baking pan.

Bake at 400 for 45 minutes.

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CARROT AND PINEAPPLE GELATIN SALAD

1 can (8-oz) unsweetened crushed pineapple 

1 pkg (.3-oz) sugar-free lemon gelatin
1 cup boiling water
1/2 cup cold water
1 tsp white vinegar
1/8 tsp salt*
2 medium carrots, grated

Drain the pineapple well, reserving 1/2 cup of the juice; set aside.

In a bowl that can withstand boiling water, dissolve the lemon gelatin in the boiling water. Stir to dissolve all the gelatin. Stir in the cold water, vinegar, salt, and the reserved pineapple juice. Chill for about 45 minutes until partially thickened. Stir in the carrots and pineapple. Pour into a 3-cup mold that has been lightly sprayed with nonstick cooking spray or lightly oiled. Chill until firm. Unmold to serve.  

Note: May also be placed in a clear glass bowl instead of a mold. Can then be served directly from the bowl.

Yield: 4 servings
Per serving: 59 calories, 0 fat, 12 carbs, 1 protein, 2 fiber, 158 mg sodium

*Cut down on sodium by omitting the salt.

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