Kate Heyhoe

Kate's Global Kitchen

Southwestern Chicken
with Tortilla Salad and Spiced Berries

Preparation time: 10 minutes
Serves 2
Serving size: 1/2 recipe


Make chicken
Assemble salad (see recipe below)
Make berries (see recipe below)

3/4 lb boneless skinless chicken breast
Olive oil
cooking spray
Salt and freshly ground black pepper to taste
1 cup bottled chunky tomato salsa

1. Cut the breasts into 2 6-oz portions and flatten the chicken with the bottom of a heavy skillet or the palm of your hand to about 1/2 inch thick.

2. Heat a medium nonstick skillet over medium-high heat.

3. Spray skillet with cooking spray and add chicken. Brown 2 minutes on each side. Add salt and pepper to the cooked side. Lower heat to medium low and spoon salsa over each chicken portion. Cover and cook 5 minutes.

4. Serve chicken with salsa on top and Tortilla Salad on the side.

5 Very Lean Meat
1 Vegetable
1/2 Fat
Calories 231
     Calories from Fat 40
Total Fat 4 g
     Saturated Fat 1 g

Cholesterol 103 mg
Sodium 426 mg
Carbohydrate 6 g
Dietary Fiber 1g
Sugars 3 g
Protein 39 g

Tortilla Salad

Preparation time: 5 minutes
Serves 2
Serving size: 1/2 recipe

4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 Tbsp shredded, reduced-fat Monterey Jack cheese
2 Tbsp Paul Newman's Oil and Vinegar Salad Dressing
1 cup broken tortilla chips

1. Toss iceberg lettuce, black beans, and cheese together in a salad bowl.

2. Add dressing and toss to mix.

3. Sprinkle tortilla chips on top.

2-1/2 Starch
1 Lean Meat
1-1/2 Fat

Calories 309      Calories from Fat 125
Total Fat 14g
     Saturated Fat 2 g

Cholesterol 5 mg
Sodium 356 mg
Carbohydrate 36 g
Dietary Fiber 10 g
Sugars 3g
Protein 12g

Spiced Berries

Preparation time: 5 minutes
Serves 2
Serving size: 1/2 recipe

1-1/2 cups mixed berries (strawberries, blueberries, or raspberries)
1/4 cup balsamic vinegar
Sugar substitute equivalent to 2 tsp

1. Wash berries and divide between 2 small dessert bowls.

2. Heat balsamic vinegar on high heat for 1 minute or until reduced by one quarter.

3. Add sugar substitute and stir to dissolve.

4. Pour sauce over berries.

1 Fruit
Calories 70
     Calories from Fat 4
Total Fat Og
     Saturated Fat Og

Cholesterol 0 mg
Sodium 4 mg
Carbohydrate 18 g
Dietary Fiber 3 g
Sugars 11 g
Protein 1 g

Mix 'n Match Meals in Minutes
For People with Diabetes
By Linda Gassenheimer
American Diabetes Association (2003; $16.95)
Recipe reprinted by permission.
Buy the Book!


Sample Recipes

From Taste Pure and Simple:
Miso Salmon with English Pea Sauce

From Mix 'n Match Meals in Minutes:
Southwestern Chicken with Tortilla Salad and Spiced Berries


Kate's Global Kitchen for September 2003:
9/05/03     Looks Can Be Deceiving: Specialty Fruit and Produce
9/12/03     Squash Blossom Fever
9/19/03     Eating Well: It's All in Who You Know
9/26/03     Lemons in Hiding


Copyright © 2003, Kate Heyhoe. All rights reserved.


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This page created September 2003