CRAZYCOOKER
New member
(makes 4 servings)
1 15-ounce (450 g) can cannellini beans, rinsed well
1 boneless chicken breast, skinless, all fat removed
olive oil cooking spray
1/2 red onion, chopped
1 clove garlic, minced
1/2 English cucumber sliced thin
1 red bell pepper, seeded and chopped
2 tablespoons (30 ml) fresh cilantro leaves, chopped
1 1/2 tablespoons (22.5 ml) fresh mint leaves, chopped
vinaigrette:
1/4 cup (60 ml) fresh orange juice
1 teaspoon (5 ml) grated orange rind
1 tablespoon (15 ml) white wine vinegar
1 teaspoon (5 ml) cumin
2 tablespoon (30 ml) olive oil
1/8 teaspoon (0.63 ml) salt, optional
grated pepper, to taste
lettuce cups
extra cilantro for garnish
baked fat-free tortilla chips
1. Place the rinsed beans in a salad bowl. Set aside.
2. Grill the chicken breast in a ridged skillet or over coals. When done, cool for 5 minutes and slice into thin slices across the grain.
3. Coat a non stick skillet with cooking spray. Sauté the onion until opaque. Add the garlic and continue to sauté for 1 more minute. Add to the beans.
4. Add the cucumber, red bell pepper, cilantro and mint, and toss to combine.
5. In a small bowl whisk together the orange juice, orange zest, vinegar, cumin, olive oil, salt (if using) and pepper. Toss with salad. Top with the sliced chicken.
6. Place the lettuce cups on plates. Top with salad and serve. Garnish with extra cilantro. Pass the tortilla chips.
Per serving: 215 calories (34% calories from fat), 17 g protein, 8 g total fat (1.1 g saturated fat), 18 g carbohydrates, 5 g dietary fiber, 33 mg cholesterol, 205 mg sodium
Diabetic exchanges: 2.5 very lean protein, 1 carbohydrate (1 bread/starch), 1 fat
Analysis does not include tortilla chips; assumes 8 oz. chicken.
1 15-ounce (450 g) can cannellini beans, rinsed well
1 boneless chicken breast, skinless, all fat removed
olive oil cooking spray
1/2 red onion, chopped
1 clove garlic, minced
1/2 English cucumber sliced thin
1 red bell pepper, seeded and chopped
2 tablespoons (30 ml) fresh cilantro leaves, chopped
1 1/2 tablespoons (22.5 ml) fresh mint leaves, chopped
vinaigrette:
1/4 cup (60 ml) fresh orange juice
1 teaspoon (5 ml) grated orange rind
1 tablespoon (15 ml) white wine vinegar
1 teaspoon (5 ml) cumin
2 tablespoon (30 ml) olive oil
1/8 teaspoon (0.63 ml) salt, optional
grated pepper, to taste
lettuce cups
extra cilantro for garnish
baked fat-free tortilla chips
1. Place the rinsed beans in a salad bowl. Set aside.
2. Grill the chicken breast in a ridged skillet or over coals. When done, cool for 5 minutes and slice into thin slices across the grain.
3. Coat a non stick skillet with cooking spray. Sauté the onion until opaque. Add the garlic and continue to sauté for 1 more minute. Add to the beans.
4. Add the cucumber, red bell pepper, cilantro and mint, and toss to combine.
5. In a small bowl whisk together the orange juice, orange zest, vinegar, cumin, olive oil, salt (if using) and pepper. Toss with salad. Top with the sliced chicken.
6. Place the lettuce cups on plates. Top with salad and serve. Garnish with extra cilantro. Pass the tortilla chips.
Per serving: 215 calories (34% calories from fat), 17 g protein, 8 g total fat (1.1 g saturated fat), 18 g carbohydrates, 5 g dietary fiber, 33 mg cholesterol, 205 mg sodium
Diabetic exchanges: 2.5 very lean protein, 1 carbohydrate (1 bread/starch), 1 fat
Analysis does not include tortilla chips; assumes 8 oz. chicken.