Our next recipe takes less than a half an hour to make. What can be better on a busy hot evening? Buy cooked chicken at the market. Skin it and chop. Or, poach a chicken breast in the microwave for a few minutes until cooked through. Another time, buy cooked shrimp at the market and substitute them for the chicken. If nectarines don’t look good, use cantaloupe, plums, apricots, or peaches. Serve fresh from the field corn on the cob with the chicken salad and add some frozen sorbet for dessert. You have an easy, delicious meal in minutes.
- 1 pound (480 g) small green beans, stem ends removed
- 1 pound (480 g) cooked boneless, skinless chicken breasts, cut into bite sized pieces
- 2 tablespoons (16 g) walnut pieces, toasted1 shallot, minced
- 1 red bell pepper, seeded and julienned
- 2 nectarines, 1 chopped and 1 cut into thin slices for garnish
- 2 tablespoons chopped fresh mint
- 1/4 cup (16 g) chopped flat-leaf parsley
- 2 tablespoons white wine vinegar
- 2 tablespoons olive oil1/2 teaspoon Dijon mustard
- freshly ground pepper5 cups (275 g) mixed greens
- Bring a pot of water to a simmer, add the beans and cook until crisp-cooked. Drain ANd place in an ice bathtub to prevent the cooking. Cut into 1 inch pieces and place in a large bowl.
- Add the chicken pieces, walnuts, shallot, red bell pepper, and chopped nectarine into the bowl. Toss in the mint and parsley.
- In a small cup, whisk together the vinegar, oil and mustard. Toss gently with the chicken salad. Taste for seasoning; add the pepper.
- To serve, place some of the greens on each plate and divide the chicken salad between the plates. Garnish with thin slices of the second nectarine.
Per serving: 347 calories (34% calories from fat), 37 g protein, 13 g total fat (2.2 g saturated fat), 20 g carbohydrate, 8 g dietary fiber, 87 mg cholesterol, 109 mg sodium, 935 mg potassium Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (1/2 fruit, 2 vegetable)
|Amount Per Serving|
|% Daily Value*|
|Total Fat 13||20%|
|Saturated Fat 2.2||11%|
|Total Carbohydrate 20||6.7%|
|Dietary Fiber 8||32%|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Diabetic Dinner Recipes