wilkes

Broiled Aspargus
1 pound fresh asparagus spears
Olive oil cooking spray
or 2 to 3 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon dried thyme or fines herbs
Rinse the asparagus with cool water and shake off
the excess water. Snap off the tough stem ends.
Coat a large baking sheet with nonstick cooking spray and
spread the asparagus spears in an even layer over the sheet.
Spray the asparagus spears lightly with the cooking spray
or drizzle with the olive oil. Sprinkle with the salt, pepper,
and herbs and shake the pan to distribute the seasonings.
broil for about 8 minutes, shaking the pan every 3 minutes,
or until the spears are tender and lightly browned.
Serve hot, topping each serving with a sprinkling of
Parmesan cheese or a squeeze of lemon juice if desired.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 32, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 0.2 g,
Fiber: 2.4 g, Protein: 2 g, Sodium: 91 mg, Calcium: 25 mg
Diabetic Exchanges: 1 Vegetable
Great big Salad
2 ounces French bread, cut in 1/2-inch cubes
1/2 cup fat-free Italian salad dressing
1 tablespoon Dijon mustard
1-1/2 tablespoons dried basil leaves
1 10-ounce bag chopped romaine lettuce
1 medium red bell pepper, thinly sliced
1/2 cup thinly sliced red onion
9 ounces frozen cooked diced chicken, thawed
4 ounces feta cheese seasoned with basil
and sun-dried tomatoes, crumbled
Preheat oven to 350 º F.
Place bread cubes on baking sheet and bake 12 minutes or
until golden. Remove from heat and let cool completely.
Meanwhile, in a small bowl, whisk together dressing,
mustard, and basil and set aside.
In a large salad bowl, combine romaine, bell pepper, onion,
and chicken. Add dressing and toss gently, yet thoroughly,
to coat. Add croutons, toss, and top with feta.
Nutritional Information Per Serving (2 cups):
Calories: 193, Fat: 8 g, Cholesterol: 51 mg, Sodium: 513 mg,
Carbohydrate: 11 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 18 g
Diabetic Exchanges: 1/2 Starch, 2 Lean Meat, 1 Vegetable
Whipped Sweet Potatos with Caramelized Shallots
1 teaspoon olive oil
3 ounces shallots, cut into 1/4-inch pieces
2 quarts water
1 pound fresh sweet potatoes, peeled and diced into 1-inch pieces
1 teaspoon salt
1/4 cup evaporated skim milk
2 tablespoons margarine
1/4 teaspoon white pepper
1/4 teaspoon cinnamon or nutmeg
Heat the olive oil in a pan over medium-high heat. Add
the shallots and cook until they turn golden, about
3-5 minutes. Remove from the pan and set aside.
In a medium pot, bring the water to a boil. Add the sweet
potatoes and the salt. Return the water to a boil and cook for
10-15 minutes, or until the potatoes are tender. Drain the water.
Using an electric hand mixer, combine the sweet potatoes,
half of the cooked shallots, and the remaining ingredients
until they are thoroughly mixed. Serve immediately with
the remaining shallots as a garnish.
Nutritional Information Per Serving (1/8 of recipe):
Calories: 93, Fat: 3 g, Cholesterol: 0 mg, Sodium: 53 mg,
Carbohydrate: 14 g, Dietary Fiber: 2 g, Sugars: 6 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
Greens with Citrus Dressing
1/3 cup orange juice
1/4 cup cider or red wine vinegar
3 tablespoons honey
3 tablespoons water
2 tablespoons lemon juice
1-1/2 teaspoons grated orange peel
1 tablespoon finely chopped raisins, optional
Torn mixed salad greens
In a jar with a tight-fitting lid, combine orange juice, vinegar,
honey, water, lemon juice, orange peel and raisins if desired; shake well.
Serve over salad greens.
Yield: 1 cup.
Nutrition Facts: 2 tablespoons of dressing (prepared without raisins)
equals 31 calories, trace fat (0 saturated fat), 0 cholesterol, 1 mg sodium,
9 g carbohydrate, trace fiber, trace protein. Diabetic Exchanges: 1/2 fruit

I bought one of those cheap steamers that you put inside of a pot. You can find them at most grocery stores. I steam whatever I have on hand to eat with the grilled chicken. You can change the flavor with the spice blend.

im on a diet and was wanting to mix up my variety of food i eat with grilled chicken im staying away from pasta potatoes and bread for the most part. i have been eating it on a salad for lunch then dinner i eat it with 2 veggies. its just getting to be all the same any ideas??