Chipotle Style Lime Cilantro Rice

1 tbsp canola oil
2 tsp fresh cilantro, chopped fine
1 tablespoon lime juice
1/2 tsp salt
1 cup long grain white rice or basmati rice
2 cups water

Sautee the rice in oil until it turns bright white.  Add water, bring to a boil.  Cover.  Simmer on low for 15-20 minutes, or until all water is absorbed.  Turn off heat. Leave covered for 30 minutes to steam the rice.  Mix salt and juice of key lime together until salt is dissolved.  Pour mixture over rice, fluff with a fork.  Sprinkle in cilantro, and toss well to evenly coat with cilantro and lime mixture.

Nutritional Notes:  1/3 cup contains 1 serving of carbohydrates

Source:  Recipe adapted by Capri from www.chipotlefan.com

Chinese Salad

Napa cabbage, rinsed & chopped
2 to 5 green onions, chopped

2 pkg. ramen noodles (discard seasoning packet or save to make broth for something else later)
1 small pkg. slivered almonds
4 tbsp. margarine

Brown crushed ramen noodles and almonds in margarine.  When lightly browned, drain on paper towels. 

Dressing:

1/3 cup vinegar
2 tbsp. soy sauce
1/4 cup canola oil
1/2 cup sugar

Combine dressing ingredients in saucepan and boil one minute.  ½ hour before serving, pour over greens and mix well.  Serve with browned noodles and almonds sprinkled on top.

Nutritional notes:  104 g of carbohydrates total in crunchy noodle topping so estimate based upon how much you use.  100 g of carbohydrates total in dressing — 2 tablespoons is approximately 1 serving of carbohydrates.

Source:  Recipe contributed by Dee.

Notes from Capri:  I actually keep the cabbage, green onions, dressing & crunchy stuff separate and combine it individual bowls at serving time.  It makes A LOT!  But the good news is that the cabbage keeps very well — much longer than lettuce.  I use it quite often in regular salads too!

Pasta e Fagioli

20 ounces ground beef
1 small onion, diced (1 cup)
1 large carrot, julienned (1 cup)
3 stalks celery, chopped (1 cup)
2 cloves garlic, minced
2 cans (14.5 oz. each) diced tomatoes
1 can (15 oz.) red kidney beans (with liquid)
1 can (15 oz.) great northern beans (with liquid)
1 can (15 oz.) tomato sauce
1 can (12 oz.) V-8 juice
1 tbsp. white vinegar
1-1/2 tsp. salt
1 tsp. oregano
1 tsp. basil
½ tsp. pepper
½ tsp. thyme
½ pound (1/2 pkg.) ditali pasta

Brown the ground beef in a large saucepan or pot over medium heat.  Drain off most of the fat.  Add onion, carrot, celery and garlic and sauté for 10 minutes.  Add remaining ingredients except pasta, and simmer for 1 hour.

About 50 minutes into simmer time, cook the pasta in 1-1/2 to 2 quarts of boiling water over high heat.  Cook for 10 minutes or just until pasta is al dente or slightly tough.  Drain.  Add the pasta to the large pot of soup.  Simmer for 5-10 minutes and serve.

Makes 8 servings.

Nutritional Notes:  Each serving provides 2 servings of protein and 3 servings of carbohydrates. 

Source:  Submitted by Capri with minor modifications from the Olive Garden Version from Top Secret Recipes.

Quick and Easy Turkey (or Chicken) Tetrazzini

2 cups very thin egg noodles, uncooked (similar to spaghetti)
3 cups cooked cubed turkey or chicken
2 cups chicken broth
3 cups shredded cheddar
1 medium onion diced
2 cans cream of chicken soup

Combine all ingredients, saving 1 cup of cheese for top.  Bake uncovered in greased casserole dish for 45 minutes at 450 degrees.  Sprinkle remaining cheese over top during last 10 minutes of baking.

8 Servings

Nutritional notes:  Each serving provides 3 servings of protein and 1 serving of carbohydrates.

Source:  Adapted by Capri from “Chicken Tetrazzini” at www.cdkitchen.com

White Chicken Chili

4 tablespoons margarine
2 medium onions, chopped
1 cup celery, chopped
2 tablespoons Polaner minced garlic
7 oz. can chopped green chilis
4 cups chicken broth
1 cube or packet of chicken bouillion
1 tablespoon cornstarch
1 pound cooked chicken, cubed
2 cans white chili beans, undrained
1 tablespoon cumin powder
½ teaspoon cayenne pepper or red pepper
½ teaspoon Tabasco
Sour cream
Shredded cheddar cheese

Place uncooked chicken breasts in stock pot and cover with water. Add 1 tablespoon salt to water. Cook chicken until done.  In large pan, saute onions, celery and garlic in margarine until soft. Add chilis. Add bouillion and cornstarch to chicken broth. Add broth mix to pan. Add chicken, beans, and spices. Heat thoroughly and simmer 1 hour stirring occassionaly. Serve with sour cream and shredded cheddar cheese.

8 servings

Nutritional Notes:  Each serving provides 1 carbohydrate serving and 2+ protein servings.

Source:  Recipe contributed by Capri.

Chicken Tortilla Soup

Bear Creek Tortilla Soup Mix
8 cups water
1 can  (14.5 ounces) diced tomatoes
1 can (15.25 ounces) black beans, drained
20 ounces cooked chicken, cubed

In a large pan, bring 8 cups of water to boil.  Add soup mix.  Heat until boiling.  Reduce heat to medium and simmer 15 minutes.  Add tomatoes, beans and chicken.  Continue cooking on medium 15 more minutes.

10 servings

Nutritional notes:  Each serving contains 2 protein servings and 2 carbohydrate servings.

Recipe contributed by Capri.

Lemon Chicken

1 teaspoon cornstarch
1 tablespoon soy sauce
12 ounces chicken breast, cubed
1/4 cup lemon juice
1/4 cup  soy sauce
1/4 cup fat free chicken broth
1 teaspoon fresh ginger, minced
2 cloves garlic, minced
1 tablespoon Splenda
1 teaspoon cornstarch
Non-stick spray
1/4 cup red bell pepper, sliced into 2-inch strips
1/4 cup green bell pepper, sliced into 2-inch strips

Mix 1 teaspoon cornstarch and 1 tablespoon soy sauce in a small mixing bowl.  Add chicken.  Place in refrigerator and marinate for 10 minutes.  Stir the lemon juice, 1/4 cup soy sace, chicken broth, ginger, garlic, Splenda and 1 teaspoon cornstartch together in a medium-sized mixing bowl.  Spray medium fry pan with the non-stick spray.  Add chicken and cook over medium-high heat until just done.  Add sauce and sliced peppers.  Cook until sauce thickens and peppers are slightly tender.

4 Servings

Nutritional notes:  Each serving provides 21 grams of protein and 6 grams of carbohydrates.

Source:  Recipe submitted by Capri from www.diabeticconnect.com

Easy Chicken Parmesan

6 chicken breasts, skin removed
Non-stick cooking spray
1 can  (14.5 ounces) Italian style diced tomatoes
1 cup prepared pasta sauce
Finely shredded mozarella cheese

Spray pan with non-stick cooking spray.  Arrange chicken breasts in a single layer in pan.  Combine tomatoes and sauce.  Pour over chicken.  Bake at 375 degrees for 30-40 minutes or until chicken is done.  Remove from oven and sprinkle with cheese.  Let stand until cheese melts.  Serve.

6 servings

Nutritional notes:   Protein and approximately 1/2 carb serving each.

Source:  Recipe contributed by Capri.

Fajita Marinade

1/4 cup lime juice
2 teaspoons olive oil
1/2 teaspoon chili powder
1/2 teaspoon ground cumin

Combine ingredients.  Use as a marinade for steak or chicken.

Nutritional Notes:  No carbohydrates.

Source:  Recipe submitted by Capri from “Healthy Meals in Minutes”.

Sopapilla Cheesecake

Topping:
1/4 cup sugar
1/2 teaspoon cinnamon

Mix together & set aside.

2  pkgs (8 oz. each) light cream cheese (softened)
1 cup sugar
1 tablespoon vanilla 
2 cans Pillsbury Crescent Recipe Creations Seamless Dough Sheets
1 stick butter

Beat cream cheese, sugar & vanilla in a bowl with a mixer.  Set aside.  Unroll and press 1 can of crescent roll dough in bottom of 13×9” glass ungreased baking dish.  Spread cream cheese mixture on top evenly.  Arrange 2nd can of crescent roll doughon top of mixture to cover cream cheese.  Melt stick of butter.  Pour butter on top of crescent rolls.  Sprinkle cinnamon sugar mixture over all.  Bake at 350 degree for 35 minutes in preheated oven.  Good warm or cold.  Can use regular crescent roll dough just take care to press seams together.

Nutritional Notes:  16 servings at 2 carb servings each OR 32 servings at 1 carb serving each.

Source:  Recipe contributed by Kendall.