TARRAGON CHICKEN SALAD WITH PECANS

1 tbsp butter

3/4 cup chopped pecans
1 cup low-fat mayonnaise
3 tbsp chopped fresh tarragon
1 tsp lemon zest
1 tbsp fresh lemon juice
4 cups chopped cooked chicken breasts
1 1/2 cups diced Granny Smith apples
1 cup diced celery
1/4 cup finely chopped red onion
salt, to taste
freshly ground black pepper, to taste

Melt the butter in a small skillet over medium-low heat; add pecans.  Cook pecans, stirring, for 6 to 8 minutes until they are toasted.  Remove from heat and set aside.

In a large mixing bowl, whisk together the mayonnaise, tarragon, lemon zest and juice.  Stir in the chicken, apples, celery, and until just until well blended.  Add salt and pepper. Cover and refrigerate at least 2 but up to 24 hours.

Just before serving, stir in 1/2 cup of the pecans.  Sprinkle the remaining pecans over the top.

I have had this recipe for some time. I think I got it from Southern Living magazine.  I noticed it because it is a lot like a chicken salad my daughter buys somewhere here in Texas.

SPINACH, TOMATO & CHEDDAR OMELET

1 pkg (6-oz) fresh spinach, stemmed

3 cups egg substitute, divided
3/4 cup diced plum tomatoes
1 cup (4-oz) finely shredded reduced-fat cheddar cheese
1/4 tsp black pepper
pinch of salt, optional
nonstick cooking spray

Rinse the spinach; drain, leaving water clinging to leaves.  Place in a large microwavable bowl, cover and wrap with plastic wrap.  Microwave on high about 3 minutes or until spinach wilts. Drain spinach and set aside.

Spray an 8-inch nonstick skillet with nonstick cooking spray and heat over medium heat. Pour 3/4 cup egg substitute into skillet; cook about 2 minutes or until set, lifting edge to allow uncooked portion to flow underneath.

Spoon a fourth of the spinach and a fourth of the tomatoes over the omelet; sprinkle with 2 tablespoons of the cheese; add pepper and salt, if desired.

Repeat the process to make 3 more omelets.

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Serves 4
Per serving: 222 calories, 31 g protein, 5 g carbs

TRADITIONAL EGGS BENEDICT WITH HOLLANDAISE SAUCE - DIABETIC STYLE

 

8 (1/2-oz) Canadian bacon slices

nonstick cooking spray
2 Whole grain English muffins, split and toasted
4 large eggs, poached
coarsely ground black pepper
paprika
4 large egg yolks
2 tbsp fresh lemon juice
1 cup butter, melted
1/4 tsp salt

Spray a skillet with the nonstick cooking spray and place over medium heat.  When the skillet is completely heated add the bacon and cook, turning once, until heated through.  Drain on paper toweling.

To assemble, place 2 slices of the bacon on each muffin half. Top bacon with poached eggs; drizzle evenly with Hollandaise sauce.  Sprinkle with the black pepper and paprika.  Serve immediately.

To make the Hollandaise sauce, whisk the egg yolks in the top of a double boiler; gradually whisk in the lemon juice.  Place over hot water (not boiling).  Add butter, 1/3 at a time, whisking until smooth.  Whisk in the salt and cook, whisking constantly, for 10 minutes or until thickened and a food thermometer reaches 160 degrees.

Yield: 4 servings.

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HERBED BEEF TENDERLOIN

1 (approx. 3 lb) beef tenderloin roast, center cut, well trimmed

2 tsp extra virgin olive or canola oil
2 garlic cloves, minced
1 1/2 tsp dried basil
1 tsp coarsely ground black pepper
1/2 tsp dried rosemary

Preheat oven to 425 degrees.

In a small bowl or cup, combine the oil, garlic, basil, pepper, and rosemary; press onto the roast.

Place the roast on a rack in a shallow roasting pan and insert an ovenproof meat thermometer with the tip in the thickest part of the meat, away from any fat.  Do not cover or add water to pan!

Roast at 425 for 35-40 minutes for medium rare, 45 to 50 minutes for medium, etc.

Remove from oven when thermometer reads 135 degrees for medium rare, 150 for medium, etc. Immediately tent with foil and let stand 15 minutes.  This allows the temperature to rise another 10 degrees.

Carve and season with a little salt, if desired.

Yield: 4 servings

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GREEN BEAN BAKE

When you crave something more than 'plain old green beans' give this recipe a try. It is also good for holiday meals rather than the traditional 'soup' green bean casserole.

4 tbsp butter, divided
2 tbsp white whole wheat flour or almond meal flour
1 tsp salt, optional
freshly ground black pepper, to taste
1 tsp Splenda or your favorite sweetener
1 tbsp grated onion
3/4 cup low-fat sour cream
2 cans (14.5-oz each) French-style green beans, no salt added 
1 cup part skim mozzarella cheese, grated
3/4 cup cornflakes cereal, crushed

Preheat oven to 350 degrees.

Melt 2 tablespoons of the butter in a 2-quart saucepan over medium heat. Stir in the flour, salt, pepper, Splenda, and onion. Add the sour cream and simmer 1 to 2 minutes or until thickened. Fold in the green beans.

Spray and 1 1/2-quart casserole dish with nonstick cooking spray. Layer the bean mixture and the cheese in the dish, ending with cheese on top.

Melt the remaining 2 tablespoons of butter and pour over the top of casserole. Sprinkle the cornflakes over the top.

Bake uncovered at 350 degrees for 30 minutes.

Yield: 4 to 6 servings.

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CHICKEN DRUMSTICKS

Do you ever long for a tasty piece of old-fashion fried chicken?  If so, give these chicken drumsticks a try.

1/3 cup canola or olive oil
1/4 cup white whole-wheat flour or brown rice flour
1/2 tsp salt
1/2 tsp paprika
1/4 tsp black pepper
2 lbs chicken legs

Preheat oven to 425 degrees.

In a paper bag combine the flour, salt, paprika, and pepper; add chicken legs, 3 at a time, and shake bag to coat chicken legs.  Arrange chicken in  a single layer in a 9 x 13 x 2-inch baking pan or dish. Drizzle the oil over the chicken.

Bake chicken at 425 degrees for approximately 45 minutes or until cooked through.

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EASY SAUTEED GREENS

3 tbsp olive oil

2 tbsp thinly sliced garlic cloves

12 cups (12-oz) packed mixed greens, stemmed and chopped

1 tbsp hot sauce

1/4 tsp salt

1/4 tsp smoked paprika

In a Dutch oven, over medium-high heat, heat the olive oil; add the garlic and about 2 minutes until browned around the edges. You will need to stir this almost constantly so it doesn't burn. Add the greens, and remaining ingredients. Cook over medium-high heat until greens are crisp tender. This should only take 2 to 3 minutes.

Yield: 4 servings

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CAULIFLOWER SIDE DISH

4 cups fresh cauliflowerets

2 Tbsp plain yogurt

2 Tbsp mayonnaise

1 tsp Dijon mustard

1/4 tsp dill weed 

1/4 tsp salt

1/4 tsp garlic powder

1/2 cup shredded cheddar cheese

Preheat oven to 350-degrees.

In a saucepan, steam the cauliflower until crisp tender, approximately 6-8 minutes.

While cauliflower steams, combine the yogurt, mayonnaise, mustard and spices in a small bowl. 

Drain cauliflower and transfer to an ungreased baking dish, top with the yogurt mixture and the cheese. Bake, uncovered, at 350 for about 10 minutes until heated through and cheese is melted.

Yield: 6 servings of 2/3 cup Per serving: 88 calories, 7g fat (3g sat), 222mg sodium, 4 g carbs (2 sugars, 2 fiber), 4g protein

quick&easy photo and recipe

SALAD WITH ORANGES & TOASTED WALNUTS

1 cup walnuts, roughly chopped

2 navel oranges
2 tbsp red wine vinegar
1 tbsp Dijon mustard
salt to taste
freshly ground black pepper to taste
1/3 cup olive or canola oil
1 large head escarole (or other lettuce greens), torn into pieces
1 small red onion, sliced thin
6-oz blue cheese, crumbled into chunks
1/2 cup or sunflower seeds, optional

Preheat oven to 375 degrees.

Spread the walnuts out in a single layer on a rimmed baking sheet; roast, tossing occasionally, until fragrant. This will take about 6 to 8 minutes.  Transfer to a bowl to stop the cooking process.

While the walnuts toast, peel the oranges and cut into segments.

In a small bowl, whisk the vinegar, mustard, sat and pepper together.  While whisking constantly, add the oil.

In a large bowl, gently toss the lettuce, onion, walnuts, and oranges.

Just before serving time, drizzle the salad with the vinaigrette and toss gently just to coat.

Sprinkle the cheese and seeds, if using, over the salad.

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BROCCOLI WITH MUSTARD SAUCE

4 cups fresh broccoli spears (may use frozen)

1/2 cup water

1/2 tsp salt, optional

1 tbsp butter (unsalted if you use the salt above, salted if you don't)

1 tbsp white whole wheat flour

1/2 cup + 2 tbsp low-fat milk

1 1/2 tsp prepared mustard

1/4 tsp dill

In a large saucepan, bring the broccoli, water and half the butter (if using) to a boil. Reduce heat, cover and simmer 5 to 8 minutes or until crisp tender. Drain and keep warm.

To make the sauce, in a small saucepan, melt butter. Stir flour into the butter until smooth. Gradually stir milk into the butter mixture and bring to a boil. Cook, stirring, for a couple minutes or until thickened. Remove from heat, stir in mustard, dill, and remaining salt, if using. Drizzle sauce over the broccoli.

Yield: 4 servings

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