Sunday, 6 May 2012

Jerk Chicken Salad with Tropical Fruit Dressing from The Kitchen Diva’s Diabetic Cookbook

The Kitchen Diva’s Diabetic Cookbook
125 Healthy Delicious Recipes for Diabetics 
and Those Who Dine with Them
by Angela Medearis Shelf
Paperback, 272 pages

There's no question that diabetes and related conditions are commonplace now in North America. Most people have a friend or family member with diabetes, many have several.

So. Does this mean that the people suffering with diabetes are sentenced to a bland plate from now on?

Not at all!

The Kitchen Diva shows you how to stock a healthy pantry, shop smart, and cook fun and exciting dishes that are suitable for a diabetic lifestyle. These are dishes that everyone will want to eat, delicious and fun for the whole family. After all, we could all eat healthier and eating together is best of all.

What about those busy weeknights when you would rather get drive-through than cook? The Kitchen Diva has you covered. Homemade "fast food" that you can whip up on a weekend and freeze for busy nights.

Type-A, type-B, gestational diabetes or pre-diabetes - the recipes are suitable for any and all people who want to control their diet and live a healthy lifestyle while still eating exciting and delicious food.
Each recipe comes with a full nutritional breakdown, so you can track your input if needed.

Chapters Include:
Flavor Infusions: Dips, Dressings, Sauces, and Spice Mixes
Jump-Start Your Day: Breakfast
Midmorning Snacks and Afternoon Energizers
Let's Do Lunch
Delectable Dinners
Sensational Side Dishes
Sweet Finishes and Nighttime Nibbles

So, let's get healthy! Try out this Jerk Chicken Salad with Tropical Fruit Dressing and see how delicious healthy eating can be.
The Kitchen Diva’s Diabetic Cookbook
Jerk Chicken Salad with Tropical Fruit Dressing
 — From The Kitchen Diva’s Diabetic Cookbook Andrews McMeel Publishing

Makes 4 servings

Marinade:
1/4 cup no-sugar-added apple cider vinegar
3 tablespoons stevia granulated sweetener or agave syrup
2 to 3 tablespoons habanero hot sauce (or your preference)
2 teaspoons ground allspice
2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 teaspoon freshly ground black pepper
2 green onions, including green parts, chopped

4 (4-ounce) boneless, skinless chicken breasts
Olive oil cooking spray
1 (3- to 6-ounce) bag prewashed mixed salad greens
1 1/2 cups chopped or shredded radicchio
8 figs, quartered, or 12 green or purple seedless grapes, halved
1 cup fresh or canned pineapple chunks in natural juices
4 tablespoons Tropical Fruit Dressing (recipe below)
Pomegranate seeds, for garnish

To make the marinade, mix together all the ingredients in a small bowl until well blended.

Spray the chicken with the olive oil cooking spray. Place the chicken in a resealable plastic bag. Pour the jerk seasoning marinade over the chicken and press and shake the bag until all the pieces are thoroughly coated. Press out any air, seal the bag, and place it in a baking pan to prevent leaks. Refrigerate for at least 8 hours or up to 24 hours.

Remove the chicken from the refrigerator. Discard the marinade and allow the chicken to come to room temperature, about 30 minutes. Spray a large skillet with the olive oil cooking spray and turn the heat to medium-high. Cook the chicken for about 6 minutes, on each side, or until browned and no longer pink. Remove the chicken from the skillet, and let it rest for 6 to 7 minutes. Thinly slice each chicken breast.
Toss together the greens, radicchio, figs or grapes, and pineapple. Divide the salad among 4 plates. Arrange the warm chicken slices on top of each salad. Drizzle each with 1 tablespoon of the tropical fruit dressing. Sprinkle with pomegranate seeds, if desired.

SERVING SIZE: 1 salad
EXCHANGE LIST VALUES: 2 fruit, 3 lean meat
CARBOHYDRATE CHOICES: 2
CALORIES FROM FAT: 38
SATURATED FAT: 2 g
CHOLESTEROL: 63 mg
TOTAL CARBOHYDRATE: 32 g
TOTAL SUGARS: 23 g
CALORIES: 258
TOTAL FAT: 4 g
FIBER: 5 g
PROTEIN: 25 g
SODIUM: 241 mg

Tropical Fruit Dressing

Makes 3/4 cup

1/4 cup nonfat Greek yogurt
1/4 cup fresh squeezed pomegranate juice
1 tablespoon coconut oil or olive oil
2 teaspoon stevia granulated sweetener or agave syrup
1/2 teaspoon grated orange or lime zest
1/4 cup fresh orange juice or lime juice

In a small bowl, mix together all of the ingredients until blended. Store in an airtight container in the refrigerator for up to 7 days.

SERVING SIZE: 1 tablespoon
EXCHANGE LIST VALUES: 0
CARBOHYDRATE CHOICES: 0
TOTAL FAT: 1 g
CHOLESTEROL: 0 mg
TOTAL CARBOHYDRATE: 2 g
TOTAL SUGARS: 1 g
CALORIES: 18
CALORIES FROM FAT: 10
SATURATED FAT: 1 g
SODIUM: 2 mg
FIBER: 0 g
PROTEIN: 0 g