Late Summer Fiesta Salad or Salsa (8g carb per each one-cup serving)

Ingredients:

·         3 cups diced, ripe fresh tomatoes, cored and seeded (I use about 6 large organic tomatoes)

·         2 cups diced, fresh zucchini (about 2 medium with ends removed—DO NOT PEEL)

·         1 cup diced red bell pepper, cored and seeded

·         1 cup diced green bell pepper, cored and seeded

·         1/2 cup finely chopped fresh cilantro leaves (measured after chopping)

·         1/4 cup finely chopped fresh oregano (measured after chopping)

·         1/4  cup finely chopped green onions, white and green parts (or substitute Vidalia other mild onion)

·         1-3 tablespoons finely chopped fresh jalapeño peppers, cored and seeded (Wear gloves when working with  fresh jalapeños! Each fresh pepper yields about 1 tablespoon chopped.  You can substitute bottled jalapeños; but, beware of the sodium overload.)

·         3 tablespoons minced fresh garlic, or to taste

·         4 teaspoons (1tablespoon + 1teaspoon) ground cumin, or more to taste

·         1 teaspoon sea salt (optional)

·         2 teaspoons Splenda® Granulated No Calorie Sweetener  (or your choice of sweetener)

·         1/2 teaspoon freshly-ground black pepper, or to taste

·         1 teaspoon red pepper flakes, crushed

·         3 tablespoons lime juice

·         3 tablespoons rice wine vinegar

·         3 tablespoons extra-virgin olive oil  

·         3 dashes red pepper sauce, or to taste (optional)

 

Preparation:

1.       Combine first four ingredients in a large glass or plastic bowl that has a tight-fitting lid. 

2.       Combine remaining ingredients (for sauce/marinade) in a medium non-metallic bowl or a 2-cup (or larger) measuring cup with a lip for easy pouring.  Whisk or stir until well combined and pour sauce over diced veggies in storage bowl from Step 1.  Stir gently with fork to blend all ingredients.

3.       Cover tightly and refrigerate at least 2 hours before serving.  Be sure to stir gently before serving.

4.       Serve as a delicious side dish or as a chunky salsa topper for grilled or roasted fish or chicken.  (Top the fish or chicken after cooking—you want the salsa to be cool.)  Makes a nice combo of sweet and cool with a pop of peppery heat.

Yields 9 cups = 9 servings, one cup per serving (with juice).

Per serving info:  78 Calories; 5g Fat (1g Saturated, 3g Monounsaturated, 1g Polyunsaturated); 2g protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 220 mg Sodium (11mg Sodium if sea salt is omitted).

·         Nita’s Notes:  Although I’ve listed several ingredients as optional, don’t leave’em  totally out—they add that nice flash of flavor.  So, experiment with “how much” is “just right” for you by starting with just a bit and adding a bit more, only if needed.  Always let the salad/salsa sit for a while to let the flavors develop more.  Taste-test after it has “rested” and BEFORE you add extra heat.  The HOT flavors often intensify while the salsa is resting.  I like it at the “sweaty upper lip” level; but, you’ve got to find your own tolerantly-yummy heat level. 

  

From my home to yours—Nita

 

Make healthier choices for a happier life!

 

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



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Just Peachy-Tarragon Chicken Salad

*Numbers you need to know:  Yields 4 cups.  Info per each 1 cup serving:  197 calories; 10g fat; 22g protein; 7g carbohydrate (6g if fruit is omitted); 1g dietary fiber; 49mg cholesterol; 200mg sodium (83mg if salt is omitted).

Prep Time:  10-15 minutes, not including chicken preparation*

Start to Finish:  2 hours, 15 minutes or overnight 

Nita’s Notes:  This is a wonderful salad any time of year; but, especially in the spring and summer when fresh herbs, fruits and veggies abound.  You can use apricots instead of peaches for the same nutrition breakdown.  I’m just from Georgia and it would be sacrilege if I didn’t use peaches!  You can also omit the fruit altogether and save a whole gram of carb per serving; but, the subtle sweetness adds much depth to the rich tarragon flavor.   

Ingredients

·        1/4 cup coarsely chopped walnuts, toasted

·        1 cup finely chopped celery

·        1/2 cup finely chopped onion

·        1/4 cup finely chopped fresh peaches or apricots, peeled and seeded (approximately one of either)

·        1/4 cup finely chopped fresh tarragon leaves (or 2 teaspoons dried leaves)

·        1 1/2 cups cooked chicken, coarsely chopped (preferably prepared without added fat, calories or sodium)

·        2 teaspoons extra-virgin olive oil

·        1/2 cup plain Greek low-fat yogurt (can sub vegan yogurt; but, usually much higher carbs)

·        1 tablespoon fresh lemon juice

·        1 teaspoon minced fresh garlic

·        1 tablespoon Mrs. Dash® Lemon Pepper Seasoning Blend

·        freshly-ground black pepper, to taste

Preparation:

1)       Toast walnuts in a small dry skillet over medium-low heat for 2 to 3 minutes, stirring often.  Remove skillet from burner as soon as the walnut oils become fragrant.  Set aside to cool.

2)       Chop celery, onions, peach (or apricot), tarragon, garlic and chicken.  (*Please, note:  This recipe assumes chicken cooked without oil, added seasonings or poaching liquid other than water.  If you are using leftover chicken, this nutrition breakdown will not be complete.  You’ll need to account for any added carbs, calories, fats that are in whatever chicken you are using.)

3)       Combine all chopped ingredients (including walnuts) in a medium-large mixing bowl.  Add oil, yogurt, lemon juice, sea salt (if using), lemon-pepper blend and ground black pepper.  Stir gently. 

4)       Store in airtight covered container in refrigerator at least 2 hours (or overnight) before serving; so flavors develop and meld. 

5)       Serve on a bed of mixed greens or is equally great as a sandwich stuffer.

From my home to yours--Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



MyDiabeticBag.com



Visit (and please “Like”) our Facebook business page and subscribe to our blog:  http://www.facebook.com/peacockproducts.mydiabeticbag

Join the MyDiabeticLife group on Facebook:

http://www.facebook.com/peacockproducts.mydiabeticbag#!/home.php?sk=group_222096531136728&ap=1

Mrs. Dash® is a registered trademark of Alberto-Culver USA, Inc.  These blends have all natural ingredients, no msg, no sodium.  Click here for Lemon-Pepper Blend ingredient list.