Guacamole Salad

Deconstructed Guacamole Salad

Ingredients:
2 ripe avocados, in thick slices
1 red onion, sliced in half moons
A generous handful of coriander
Cherry tomatoes, sliced in half
Salt and pepper to season

Dressing-
Juice and zest of 1 lime
1 teaspoon of Tabasco sauce
3 tablespoons of extra virgin olive oil

Directions:
-Whisk together the ingredients for the dressing in a bowl and set aside.
-Assemble the ingredients for the salad on a serving platter, start with the slices of avocado then top with the red onion slices and then the cherry tomatoes. Pick off little leaves of coriander and sprinkle all over the top of the salad.
-Drizzle over the dressing and then season with sea salt and a good grinding of black pepper.
-Serve straight away.

Tortellini Primavera

Ingredients

* 1 14-ounce can vegetable broth or reduced-sodium chicken broth
* 2 tablespoons all-purpose flour
* 1 tablespoon extra-virgin olive oil
* 3 cloves garlic, sliced
* 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
* 1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
* 1/8 teaspoon salt
* 4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
* 1 16-ounce package frozen cheese tortellini

Preparation

1. Put a large pot of water on to boil.
2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.
3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition

Per serving: 424 calories; 15 g fat (8 g sat, 4 g mono); 68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium.

Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat, 2 fat

Rolled Stuffed Turkey Breast & Creamy Basil Sauce

* 12 plum tomatoes
* 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
* Salt & freshly ground pepper, to taste
* 2/3 cup fresh breadcrumbs, (see Tip)
* 2/3 cup chopped fresh parsley
* 2 cloves garlic, finely chopped
* 2 teaspoons chopped fresh thyme, divided
* 1 5-pound whole bone-in turkey breast
* 2 ounces prosciutto, very thinly sliced

Creamy Basil Sauce

* 16 ounces reduced-fat sour cream
* 1/2 cup fresh basil leaves
* 1/2 cup fresh parsley leaves
* 1 clove garlic, chopped
* 2 teaspoons lemon juice
* Salt & freshly ground pepper, to taste

1. To make rolled stuffed turkey breast: Preheat oven to 375°F. Lightly oil a baking sheet or coat it with cooking spray.
2. Slice off stem ends from tomatoes, quarter them lengthwise and arrange on the prepared baking sheet, skin-side down. Drizzle with 1 tablespoon olive oil. Season with salt and pepper. Roast until the tomato skins are wrinkled and browned, 50 to 60 minutes. Set aside to cool.
3. Meanwhile, spread breadcrumbs on a second baking sheet and bake until well toasted, about 5 minutes. Cool briefly, then transfer to a small bowl. Stir in parsley, garlic and 1 1/2 teaspoons of the thyme; set aside.
4. Remove skin from turkey breast and discard. Set the breast on a cutting board, skinned-side-down. Insert a sharp knife, preferably a boning knife, between the breast muscle and the rib cage of one side of the turkey breast; carefully cut the breast meat away from the ribs. Leave the meat attached at the breast bone. Repeat on the other side. Finally, use the knife to carefully release the whole breast from the breastbone, without separating the breast halves. Trim fat and remove large white tendons from tenderloins. Place the breast, skinned-side down, on the cutting board. Fold open the tenderloin flaps so the piece is somewhat rectangular. Cover the turkey breast with plastic wrap. With a meat pounder, rolling pin or heavy pan, pound the meat to an even thickness of about 1/2 inch. Discard plastic wrap and season the turkey with salt and pepper.
5. Place two 14-inch sheets of plastic wrap overlapping on a work surface; set the flattened turkey breast on top with a long side toward you. Sprinkle the meat evenly with half of the reserved breadcrumb mixture, leaving a 1-inch border. Arrange prosciutto over top. Cover with the roasted tomatoes, smearing them slightly with a spatula to form an even layer. Top with the remaining crumb mixture.
6. To keep the stuffing from falling out during roasting, fold over the two short sides by 1 inch. Starting at the side closest to you, roll the meat as you would a jelly roll, using the plastic wrap to assist and lift in the rolling. Tie butcher’s twine firmly around the length of the roll, then secure with crosswise ties at 1-inch intervals. Season all over with salt and pepper.
7. Heat the remaining 1 teaspoon olive oil in a large roasting pan over high heat. Brown the roll well on all sides, 5 to 7 minutes. Slip a rack under the browned roll. Sprinkle with remaining 1/2 teaspoon thyme. Tent with foil.
8. Bake until a meat thermometer inserted into the center registers 160°F, 60 to 70 minutes. Transfer the roll to a platter and let cool. Cover and refrigerate until firm, at least 4 hours.
9. To make sauce: Combine sour cream, basil, parsley, garlic and lemon juice in a food processor or blender; process until the sauce is a vibrant green. Transfer to a bowl and season with salt and pepper. 10. To serve: Remove the string from the turkey roll and carve into 1/4-inch-thick slices. Arrange on a platter and serve with the Creamy Basil Sauce.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate the turkey roll (Steps 1-8) for up to 2 days. Let stand at room temperature for 30 minutes before serving. Cover and refrigerate the sauce (Step 9) for up to 2 days.

* Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.

Nutrition

Per serving: 270 calories; 8 g fat (4 g sat, 3 g mono); 111 mg cholesterol; 8 g carbohydrates; 40 g protein; 1 g fiber; 304 mg sodium; 685 mg potassium.

Nutrition Bonus: Vitamin A (25% daily value), Vitamin C (29% dv), Potassium (20% dv), Iron (15% dv), Selenium (55% dv), Zinc (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat, 1 fat

Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients

* 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
* 1 teaspoon kosher salt, divided
* 1/4 cup plus 1 tablespoon all-purpose flour, divided
* 3 teaspoons extra-virgin olive oil, divided
* 2 large shallots, finely chopped
* 1/2 cup dry white wine
* 1 14-ounce can reduced-sodium chicken broth
* 1/3 cup reduced-fat sour cream
* 1 tablespoon Dijon mustard
* 1/2 cup chopped chives, (about 1 bunch)


1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat

Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients

* 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
* 1 teaspoon kosher salt, divided
* 1/4 cup plus 1 tablespoon all-purpose flour, divided
* 3 teaspoons extra-virgin olive oil, divided
* 2 large shallots, finely chopped
* 1/2 cup dry white wine
* 1 14-ounce can reduced-sodium chicken broth
* 1/3 cup reduced-fat sour cream
* 1 tablespoon Dijon mustard
* 1/2 cup chopped chives, (about 1 bunch)


1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat

Bulgur with Apples, Currants
and Toasted Pecans

Serve this warm treat for breakfast instead of the traditional oatmeal.

1 medium unpeeled apple, minced
1/3 cup currants
1/8 tsp. cinnamon
1 cup dried bulgur, cooked according to package directions
1 cup plain or vanilla-flavored soy milk, heated
1/2 cup maple syrup
2 Tbsp. finely chopped pecans

In small bowl, combine apple, currants and cinnamon; set aside. In medium saucepan, prepare bulgur. Spoon bulgur evenly into 4 bowls. Pour warm soy milk evenly over bulgur; drizzle with maple syrup. Spoon apple mixture evenly on top; sprinkle with pecans. Serve immediately.

Makes 4 servings. Per serving: 322 calories, 4 g fat (<1 g saturated fat), 69 g carbohydrate, 7 g protein, 10 g dietary fiber, 18 mg sodium.

Cauliflower-Potato Bake


1 medium yellow or white potato, peeled
and cut into bite-size pieces
1 medium red pepper, seeded and chopped
2 cups cauliflower florets, cut into bite-size pieces
1 Tbsp. extra virgin olive oil
1/2 tsp. garlic granules or powder
1/4 tsp. onion granules or powder
Salt and freshly ground black pepper, to taste
2 Tbsp. skim or reduced-fat (2%) milk
1/4 cup Parmesan cheese
2 Tbsp. minced fresh Italian parsley for garnish


Preheat oven to 400 degrees. Spray a 9-inch baking dish with canola or olive oil cooking spray and set aside. In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion granules. Add salt and pepper to taste. Transfer vegetables to prepared baking dish. Drizzle milk evenly over top. Sprinkle with cheese. Cover tightly with foil and bake for 30-40 minutes, or until vegetables are tender.

If desired, brown cheese by placing dish under broiler for 30 seconds, watching carefully. Garnish with parsley and serve hot as side dish.

Makes 6 Servings. Per serving: 66 calories, 3 g total fat (<1 g saturated fat), 8 g carbohydrates, 3 g protein, 2 g dietary fiber, 64 mg sodium.

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

* 1 medium onion, chopped
* 1 medium stalk celery, ends trimmed and chopped
* 2 cups uncooked brown rice
* 2 1/2 cups water
* 2 cups fat-free, reduced-sodium chicken or vegetable broth
* 1/4 cup dark raisins
* 1/4 cup chopped dried apricots
* 1/4 cup chopped walnuts (optional)
* 1 tsp. dried sage
* 2 Tbsp. chopped fresh sage

Spray large skillet with canola oil cooking spray. Heat skillet over medium heat. Saute onion and celery until tender, about 5 minutes. Add brown rice, and saute for 5 minutes. Add water, broth, raisins and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes. Stir in walnuts if desired, sage, salt and pepper. Transfer to serving dish. Garnish with fresh sage and serve immediately.

Makes 8 servings.

Per serving: 213 calories, 1 g total fat (<1 g saturated fat), 45 g carbohydrates, 5 g protein, 4 g dietary fiber, 150 mg sodium.

Blueberry Bake
"This low fat, low sugar dessert is great made with blackberries, too! Preparation time: 20 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association."

Original Recipe Yield 1 - 8x11 inch baking dish

Ingredients

* 1 cup whole wheat pastry flour
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1 tablespoon white sugar
* 1/2 cup lowfat buttermilk
* 2 tablespoons honey
* 1 tablespoon white sugar
* 1 tablespoon cornstarch
* 1 teaspoon ground cinnamon
* 1 cup water
* 2 tablespoons lemon juice
* 3 cups fresh blueberries

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. To Make Biscuit Topping: In a medium bowl combine flour, baking powder, baking soda, and 1 tablespoon sugar. Mix well then stir in buttermilk just until all ingredients are moistened and dough forms a ball. Set aside.
3. To Make Berry Filling: In a large saucepan combine honey, 1 tablespoon sugar, cornstarch, cinnamon, water, and lemon juice. Mix until smooth, then add berries. Simmer over medium heat, stirring gently, until thickened (about 10 minutes). Spoon berry mixture into an 8x11 inch nonstick casserole dish.
4. Drop biscuit dough onto berry mixture by tablespoonfuls.
5. Bake in preheated oven for 20 minutes, or until biscuits are lightly browned.

Amount Per Serving Calories: 150 | Total Fat: 0.7g | Cholesterol: < 1mg

Warm Apple Cinnamon Cobbler Recipe

"This warm apple cobbler is topped with an easy biscuit recipe. Preparation time is 20 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association."

Ingredients

* 4 apples - peeled, cored and sliced
* 1 cup water
* 2 teaspoons ground cinnamon
* 2 tablespoons cornstarch
* 1/4 cup fructose (fruit sugar)
* 1 cup whole wheat pastry flour
* 1 teaspoon baking powder
* 1/4 cup canola oil
* 1 tablespoon honey
* 1/2 cup lowfat buttermilk

Directions

1. Preheat oven to 375 degrees F ( 190 degrees C).
2. In a large saucepan over medium heat, combine the apples, water, cinnamon, cornstarch and fructose. Cook until apples are soft and mixture is thickened, about 10 minutes.
3. Pour the apple mixture into a casserole dish.
4. Prepare biscuit dough by combining the whole-wheat pastry flour and baking powder. Add the oil and stir until well mixed. Add the honey and buttermilk; stir with a fork until flour mixture is moist. Add additional milk if necessary.
5. Drop biscuit dough by tablespoons on top of apples. Bake for 20 minutes or until biscuits are golden brown. Serve warm.