Chicken Taco Salad

The main course for my Cinco de Mayo celebration - good stuff!

Serves - 4  /  Serving Size - 1 cup filling & 2 cups salad
Preparation Time: 15 minutes
Cooking Time: 15 minutes

1/2 cup prepared salsa
1/4 cup reduced-fat sour cream
1 tsp canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound 93%-lean ground turkey [used shredded chicken]
2 large plum tomatoes, diced
1 14-oz can kidney beans, rinsed [used black beans]
2 tsp ground cumin
2 tsp chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp cheddar cheese [use Mexican style grated cheese]

1.  Combine salsa and sour cream in a large bowl.

2.  Heat oil in a large non-stick skillet over medium heat.  Add onion and garlic and cook, stirring often, until softened, about 2 minutes.  Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes.  Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes.  Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.

3.  Add lettuce to the remaining salsa mixture in the bowl; toss to coat.  To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.

Exchanges/Carb: 1 starch / 2 vegetable / 4 lean meat / 1 carb serving
Calories - 447                           Sodium - 629mg
Total Fat - 19g                          Total Carbs - 27g  w/net Carbs - 17g
   Saturated Fat - 8g                       Dietary Fiber - 10g
   Monounsat Fat - 5g                Protein - 42g
Cholesterol - 108mg

Source: Eating Well http://www.eatingwell.com/recipes/taco_salad.html

Review/Suggestions:

• Having just made salsa, I had enough to use in this recipe as well as for chips.
• I didn't think the sharp cheddar cheese would work with the shredded chicken.  So instead used  Mexican style grated cheese.  Talk about a distinct flavor too.
• Also added a small can of corn - yes, added color and the benefit of another veggie.
• Definitely had leftovers of the filling.  Recommend you reheat the filling to get the most out of the flavors.

Quick & Easy: Skinny Guacamole

Honestly I was skeptical about this recipe, but after tasting I'm a believer!

Serves - 4 / Serving Size - 1/2 cup
Preparation Time: 20 minutes

1 large zucchini, cut into 1/2 inch cubes
1 large ripe avocado, cubed
1/4 cup coarsely chopped fresh cilantro
1/4 cup finely chopped onion
2 cloves garlic, minced
2 Tblspn lime juice
1/2 tsp hot sauce, such as Tabasco, or more to taste
1/4 tsp salt

1.  Place zucchini in a microwave-safe dish, cover with a damp paper towel and microwave on High until tender, 4 to 5 minutes.  Drain in a sieve, pressing lightly on the zucchini to extract any liquid.

2.  Transfer the zucchini to a large bowl; add avocado, cilantro, onion, garlic, lime juice, hot sauce and salt and coarsely mash until combined.

Exchanges/Carb: 1 vegetable / 1-1/2 fat / 1/2 carb serving
Calories - 96                         Sodium - 167mg
Total Fat - 8g                        Total Carbs - 8g  w/net Carbs - 4g
   Saturated Fat - 1g                   Dietary Fiber - 4g
   Monounsat Fat - 5g            Protein - 2g
Cholesterol - 0mg

Source: Eating Well http://www.eatingwell.com/recipes/skinny_guacamole.html

Review/Suggestions:

• True to form, I read the directions and had all the ingredients out (or so I thought).  So next time I'll put the onion and salt in and see how it changes the flavor.  : )
• I didn't do the whole "drain zucchini in a sieve and press lightly."  After cooking, there was absolutely no liquid.
• Even still, I was pleasantly surprised.  You would never guess there's zucchini in this guac.

Aaron Sanchez's Mexican Brownies

[UPDATE] In celebration of Cinco de Mayo, here's a definite "kick" to the ordinary brownie!

Servings - 50 bite size brownies
Preparation Time: 20 minutes
Cooking Time: 25 minutes

2 sticks unsalted butter, plus more for greasing
2 cups sugar
4 large eggs
2 tsp vanilla extract
2/3 cup good-quality unsweetened cocoa powder [used Dutch-processed]
1 cup all-purpose flour
1 tsp ground Mexican cinnamon (canela)
1/4 tsp pequen chili powder or cayenne pepper [used 1/4 tsp of each]
1/2 tsp kosher salt
1/2 tsp baking powder

1.  Preheat oven 350ºF. Line a 9x13 baking dish with parchment paper, leaving an overhang on two sides.  Press the paper into the corners of the pan and lightly grease the paper with butter.

2.  Melt the 2 sticks of butter in a non-stick saucepan over medium-low heat; do not boil.  Remove from the heat and let cool slightly.  Add the sugar, eggs and vanilla to the saucepan and stir with a wooden spoon until combined.

3.  Add the cocoa, flour, cinnamon, chili powder, salt and baking powder and mix until smooth.  Spread the batter in the prepared pan and bake until a toothpick inserted in the middle comes out fudgy, 20 to 25 minutes.  Cool in the pan on a rack, then use the parchment paper to lift out the brownies before slicing.

Source: Food Network http://www.foodnetwork.com/recipes/aaron-sanchezs-mexican-brownies-recipe/index.html

Review/Suggestions:

• Yes, it calls for 2 sticks of butter.  I am inclined to try substituting unsweetened applesauce for one stick to decrease the fat and calories.  Because it was the first time making this, the only substitution I did make was with the sugar.
• Unfortunately because I decreased the amount of Splenda equivalent (1cup = 2 cups of real sugar) to only a heaping 1/2 cup of Splenda, it changed the texture.  So next time would also go with the full 1 cup.  Yes, sometimes no matter what, texture or moistness will be affected.  Every once in a while there is a flip side to making desserts diabetic-friendly.
• When I went to the mexican market, I asked about the canela cinnamon.  It is no different than regular cinnamon.  Needless to say no need to buy.
• After reading several reviews, two things were consistently mentioned: the baking time was not long enough and both chili powder and cayenne should be used.  Using my oven thermometer, I knew my oven was accurate.  I still set the time for 15 minutes (as most baked goods tend to cook quickly due to the AccuBake oven).  Sure enough it was done.  And using both spices really did give it that nice "bite/kick" at the end.
• So if you're looking for an easy dessert to make for Cinco de Mayo, this one will definitely work.

Ok, made a second batch the following day and did not alter any of the existing ingredients (yes, used all 2 cups of sugar).  What a difference!  They baked beautifully, were fudgy and still had that "bite/kick" afterward.  So lesson learned - this particular recipe does not do well with sugar substitution and decreased amount.

In counting the carbs for a healthy Cinco de Mayo meal - Chicken Taco Salad, Pico de gallo, Skinny Guacamole, and homemade salsa you could still have 1 to 2 brownie bites.  Just make sure to forego the tortilla chips.

Penne with Roasted Asparagus and Balsamic Butter

As soon as I saw this recipe, it was definitely a "gotta try" and "oh wait, let me add this and this and ....."

Serves - 4 [actually can serve 6]
Preparation Time: 10 minutes
Cooking Time: 30 minutes

1 pound asparagus
1 Tblspn olive oil
2 tsp salt
1/2 tsp fresh-ground black pepper
1/2 cup plus 2 Tblspn balsamic vinegar
1/2 tsp brown sugar [used Splenda blend brown sugar]
1 pound penne
1/4 pound butter, cut into pieces [used Benecol]
1/3 cup grated Parmesan cheese, plus more for serving

1.  Heat oven 400ºF.  Snap the tough ends off the asparagus and discard them.  Cut the spears into 1-inch pieces.  Put the asparagus on a baking sheet and toss with the oil and 1/4 tsp each of the salt and pepper.  Roast until tender, about 10 minutes.

2.  Meanwhile, put the vinegar in a small saucepan.  Simmer until 3 Tblspn remain.  Stir in the brown sugar and remaining 1/4 tsp pepper.  Remove from the heat.

3.  Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes.  Drain the pasta and toss with the butter, vinegar, asparagus, Parmesan, and the remaining 1-3/4 tsp salt.  Serve with additional Parmesan.

Nutrition Facts based on Serves 6 with each serving as follows:

Note: though total carbs for Dreamfields Pasta is 41g, after you subtract the Dietary Fiber & protected (non-digestible carbs), the digestible carbs is only 5g.






Source: Food & Wine http://www.foodandwine.com/recipes/penne-with-roasted-asparagus-and-balsamic-butter

Review/Suggestions:

• Even though it's not until Step 3 for cooking the pasta, word to the wise start it first.  By the time the water finally comes to a boil, you can easily prep and put the asparagus in the oven to roast, as well as simmering the vinegar.
• Ok, the original recipe states it's vegetarian.  Either way, the baby bella crimini mushrooms were a great addition.
• I also added 2 cups shredded chicken.
• One of the tips the recipe offered - adding toasted nuts (pine nuts, hazelnuts or walnuts).  I think this dish would really be good with the pine nuts.  Unfortunately didn't have any - next time.
• The other tip - if asparagus is not in season, you can substitute using roasted broccoli - cutting them into small spears, tossed with 2 Tblspn oil and salt & pepper and roast for approximately 15 minutes.
• This recipe truly lends itself to any adaptations you can think of.
• As for the Nutrition Facts - I was unable to adjust using the Benecol - which is healthier with the plant sterols [shown to lower cholesterol]
• I only used 1 tsp of salt, so the sodium would adjust to 603mg.

Cape Cod Soft Molasses Cookies

If you love soft, chewy and spicy cookies, these are the ones for you.  And the secret to that "spice" - ground pepper.

Yield:  approximately 33 cookies
Preparation Time: 15 to 25 minutes
Baking Time: 8 to 10 minutes

3/4 cup (12 Tblspn) butter
1 cup granulated sugar [used 1/2 cup Splenda Blend per conversion chart]
1/2 tsp salt
2 tsp baking soda
1 large egg
1/3 cup molasses
2-1/4 cup All-Purpose flour
1/3 cup traditional or quick rolled oats
1/2 cup crystallized ginger, finely diced
1 tsp grated fresh ginger, or to taste
heaping 1/2 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground allspice or ground cloves
1/4 tsp ground black pepper, optional
1 tsp espresso powder, optional; for depth of flavor and added color
1/3 to 1/2 cup granulated sugar or coarse white sparkling sugar, for coating

1.  Preheat oven 350ºF.  Lightly grease (or line with parchment) two baking sheets.

2.  In a large mixing bowl, beat together the butter, sugar, salt, and baking soda until well combined.

3.  Beat in the egg, and then the molasses, scraping the sides and bottom of the bowl to blend in any sticky residue.

4.  Add the flour, oats, crystallized ginger, fresh ginger, spices, and espresso powder.  Mix just until thoroughly combined.

5.  Scoop the sticky dough into 1-1/2" balls; a tablespoon cookie scoop works well here.

6.  Roll the balls in sugar (either granulated or coarse), if desired.  This is easily done by sprinkling the sugar into a 8" cake pan, and dropping the stick dough into the pan.  Shake the pan to coat the dough balls with sugar.

7.  Space the cookies on the prepared baking sheets, leaving about 2" between them.

8.  Bake the cookies for 8 to 10 minutes.  The centers will look soft and puffy; that's OK.  Cookies baked for 8 minutes will be VERY soft; bake them for 10 minutes, they'll be firmer.

9.  Remove them from the oven, and cool right on the pan; or transfer to a rack to cool.  To maintain soft texture, store at room temperature once cookies are completely cool.


After running a Nutritional analysis, here are the Nutrition Facts:
Calories - 82                               Sodium - 133mg
Calories from Fat - 37                 Total Carbs - 10.3g
Total Fat - 4.1g                               Sugar - 3.6g
    Saturated Fat - 2.5g                  Protein - 1.1g
Cholesterol - 15mg

Source:  King Arthur Flour - http://www.kingarthurflour.com/recipes/cape-cod-soft-molasses-cookies-recipe

Review/Suggestions:

• Ok, you know me, adjust recipe to make diabetic-friendly.  So first switch - used Splenda Blend and per the conversion chart only needed 1/2 cup.
• Used Allspice and omitted the pepper.  [Due to a friend's food allergy].  Will try this recipe again using the pepper to see how it changes the flavor.
• Definitely used the espresso powder.
• Definitely skipped Step 6 - I know it would add to the flavor, but don't need to add to the blood sugar.
• Used my tablespoon cookie scoop and another small spoon to get the batter out of the scoop and onto the baking sheet.
• Baked them for 9 minutes - went with semi-soft slightly firm.

Roasted Cod, Tomatoes, Orange & Onions

Ok, I have to admit that I wasn't too sure how onions would taste with cod.  Well, now I know - fabulous!

Serves - 4  /  Serving Size - 1 fillet and 1/4 of the citrus-tinged tomatoes & onions
Preparation Time: 10 minutes
Cooking Time: 55-60 minutes

1 pound ripe but firm small round or plum tomatoes, cut into 1/2 inch thick wedges
2 medium yellow onions, cut into 1/4 inch thick wedges
1 Tblspn finely slivered orange zest*
1 Tblspn extra-virgin olive oil
1 Tblspn chopped fresh thyme leaves, plus sprigs for garnish
1/2 tsp kosher salt, divided
Freshly ground pepper, to taste
1 pound boneless, skinless cod or other thick cut, firm-fleshed fist, cut into 4 equal portions

* Use a vegetable peeler, remove 3 or 4 pieces of zest from a large orange.  Stack the pieces on top of each other and slice into 1/8" wide strips

1.  Preheat oven 400ºF.

2.  Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish.  Sprinkle with 1/4 tsp salt and pepper; stir to combine.

3.  Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes.  Remove from the oven.  Increase oven temperature to 450ºF.

4.  Push the vegetables aside, add fish and season with the remaining 1/4 tsp salt and pepper; spoon the vegetables over the fish.

5.  Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes.  To serve, divide the fish and vegetables among 4 plates and garnish with thyme sprigs.

Exchanges/Carb choices:  1-1/2 vegetable / 3 very lean meat / 1 fat / 1 carb serving
Calories - 160                        Sodium - 308mg
Total Fat - 5g                         Total Carbs - 11g   w/net Carbs - 9g
   Saturated Fat - 1g                    Dietary Fiber - 2g
   Monounsat Fat - 3g             Protein - 20g
Cholesterol - 43mg

Source: EatingWell http://www.eatingwell.com/recipes/roasted_cod_tomatoes_orange_onions.html

Review/Suggestions:

• The only thing I would do differently is add the tomatoes at the same time adding the fish.  This way the tomatoes are more al dente than stewed.

Orange Muffins

Just the name was enough to make me want to make these for dessert!

Yields - about 2 dozen muffins
Preparation Time: 20 minutes
Cooking Time: 20 minutes

For the Muffins:
1 cup milk [used buttermilk]
1/2 cup freshly squeezed orange juice
1/2 cup sour cream [used light sour cream]
2 large eggs
2 sticks (16 Tblspn) unsalted butter, melted
3-1/2 cups all-purpose flour [used 2-1/2 cups all-purpose & 1 cup white whole wheat
1 cup sugar [used 1/2 cup Splenda blend per conversion table]
1-1/2 Tblspn baking pwoder
1/2 tsp salt
Zest of 1 orange

For glaze:
1/4 cup freshly squeezed orange juice
1-1/2 cups confectioner's sugar [only used 1/3 cup and left a few without glaze]
1-2 tsp orange zest

1.  Preheat oven 350ºF.  Line 16 wells of a muffin pan (or pans) with paper liners.  In a medium mixing bowl, combine the milk, orange juice, sour cream, eggs and melted butter.  Whisk together to blend.

2.  In a large mixing bowl, combine the flour, sugar, baking powder, and salt.  Stir to blend.  Pour the wet ingredients into the dry ingredients and mix just until incorporated.  Fold in the orange zest with a spatula.

3.  Divide the batter evenly between the prepared muffin cups.  Bake about 18-20 minutes, or until a toothpick inserted in the center comes out clean.  Let cool in the pan 5-10 minutes, then transfer to a wire rack placed over a baking sheet.

4.  To make the glaze, combine the orange juice, confectioner's sugar, and orange zest in a small bowl.  Whisk together until smooth, adding more juice if necessary to achieve your preferred consistency.  Drizzle the glaze over the muffins while they are still warm.  Allow the glaze to set before serving.  Store in an airtight container.

Source:  Pinterest http://annies-eats.com/2010/04/16/orange-muffins/

Review/Suggestions:

• Even though you are using orange juice and zest, I would still recommend adding some orange flavoring - between 1-2 tsp (depending on just how much 'orange flavor' you like).
• Same goes for the glaze.
• For the ones I didn't glaze, you can only faintly taste the orange.  My other taste tester said that the glaze did add to the orange taste, but it was still on the light side.  So, again if you want more 'orange' then add that orange flavoring.
• Either way, these are definitely a "keeper!"