GAZPACHO SALAD

Gazpacho Salad

 

1 medium tomatoes, chopped
1/2 medium cucumber, chopped
1/2 medium green pepper, seeded chopped
1 celery stalk, finely chopped
1/4 cup onion, chopped
1 tbsp. parsley, fresh, chopped
FOR THE HERB DRESSING:
3 tbsp. red wine vinegar
2 tbsp. lemon juice, fresh squeezed
1 tbsp. olive oil
1 tsp. Dijon-style mustard
1/2 tsp. oregano
1/2 tsp. garlic powder

Instead of blending the vegetables to make the traditional soup, stop at the
chopping phase and serve as a salad.

Combine first 6 ingredients in a 13x9x2-inch baking dish.

Combine all ingredients for the Herb Dressing and mix or whisk until
thoroughly blended. Pour dressing over the vegetables; toss gently Chill at
least 2 hours.

Arrange lettuce leaves on serving platter. Spoon salad over leaves and
serve.

Yield: 5 servings

One Serving = 1/2 cup Calories: 57 Protein: 2 g Fat: 3 g Carbohydrate: 7 g
Fiber: 2. 8 g Cholesterol: 0 mg Sodium: 34 mg Potassium: 335 mg

Exchange: 1 Vegetable 1/2 Fat

BOMBAY CHICKEN

Bombay Chicken

 

1 tsp diet margarine
1/4 c chopped almonds
2 tsp curry powder, divided
1 c diced, unpeeled apple
1/2 c chopped onion
1/2 c sliced fresh mushrooms
1 tb all-purpose flour
1 tsp chicken bouillon granules
1 c boiling water
1/2 c skim milk
1 tb lemon juice
1 c chopped, cooked chicken



Melt margarine in a large skillet over medium heat; add almonds. Cook 10
minutes or until almonds are golden brown, stirring frequently. Sprinkle
almonds with 1 teaspoon curry powder; toss lightly to coat. Drain almonds
on paper towels. Add apple, onion, and mushrooms to skillet; saute 5
minutes. Stir in remaining 1 teaspoon curry powder and flour. Cook over
low heat 2 minutes, stirring frequently. Dissolve bouillon granules in boiling
water; add to skillet with milk and lemon juice. Cook over low heat 5 minutes
or until smooth and thickened, stirring constantly. Add chicken; continue to
cook over low heat, stirring constantly, until thoroughly heated.

Yield 5 Servings

PER SERVING: 1/2 cup = calories - 116, carbohydrate - 9 g., protein - 8 g., fat
- 6 g., cholesterol - 12 mg., fiber - 1 g., sodium - 38 mg. Exchanges - 1
Medium-fat Meat 1/2 Starch

HERBED CHICKEN BITES

Herbed Chicken Bites

 

1/4 cup plain dried bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon all purpose flour
1 teaspoon dried oregano
1 teaspoon dried basil
1/8 teaspoon ground white pepper
2 tablespoons low fat 1% milk
1 1/4 pound boneless, skinless chicken breasts, cubed

Preheat the oven to 375F. Line a baking sheet with parchment paper or
spray with nonstick cooking spray.

In a quart sized zippered plastic bag, add the bread crumbs, cheese, flour
oregano, basil and pepper; shake to mix.

In a medium bowl, add the milk and chicken pieces, stirring to coat.

Place 4 to 5 chicken pieces in the bag and shake gently until lightly
coated. Place on the prepared baking sheet, then repeat with the
remaining chicken.

Bake until golden brown, about 25 to 30 minutes.

Nutritional Information per serving:
5 servings; 5 pieces:
Calories: 163, Fat: 3 g, Cholesterol: 66 mg, Sodium: 158 mg,
Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 28g
Diabetic Exchanges: 1/2 Starch/Bread, 4 Very Lean Meat

LUCIOUS LAMB BURGERS

Luscious Lamb Burgers 

Preparation Time: 10 minutes

Servings : 5

Cooking Time: 5 minutes

Ingredients:

1-1/2 lb ground lamb

2 tbsp plain low fat yogurt

1 tsp fresh thyme, minced

2 tsp fresh oregano, minced

2 tbsp lemon juice

2 cloves garlic, finely minced 

 

Cooking Directions:

Prepare an outside grill with an oiled rack set 4 in. above the heat source. On a gas grill, set the heat to high. Combine the meat with the remaining ingredients. Shape into 6 patties. Grill the burgers, turning once, according to the following guidelines: 6 minutes for rare, 8 minutes for medium, or 10 minutes for well done.

 

Nutrition Facts

Calories 330

% Calories From Fat 60%

Total Fat 22g

Saturated Fats 9.3g

Mono-unsaturated Fats 9.5g

Poly-unsaturated Fats 1.6g

Cholesterol 110mg

Sodium 96mg

Total Carbohydrates 1.2g

Dietary Fiber 0.1g

Sugar 0.5g

Protein 28g