MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A writer is like a bean plant - he has his little day, and then gets stringy."
-E. B. White, Author

The refrigerator light goes on...

Avocados make a great addition to your summer salads. They give your dish a rich and creamy flavor and are full of fantastic monounsaturated fats.

Peppers

The most common pepper in markets today is the Sweet Pepper or Bell Pepper. There are a number of varieties and all are in the Capsicum family, making them a cousin to chili peppers, such as jalapenos and habaneros.

Red bell peppers are simply green peppers that have been allowed to ripen on the vine longer and are, consequently, sweeter. There are also yellow, orange and purple varieties, each with subtly different flavors.

Look for peppers that are not soft and have no dark spots or obvious bruising. One sign of a pepper that is not fresh is when there are small pits in the skin.

Green bell peppers have twice the amount of vitamin C as oranges and red or yellow bell peppers have 4 times as much.

4 ounces peppers = 30 calories, 0g fat, 0g sat fat, 0g mono fat, 1g protein, 7g carbohydrates, 3mg sodium, 0mg cholesterol


 

Southwest Chicken Salad - Low Sodium Version



Servings = 2 | Serving size =about 2 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

Keeps well in the refrigerator for about 2 days. If the avocado darkens (oxidizes), the salad is still good.

1 quart water
8 ounces boneless skinless chicken breast
1 15 ounce can no salt added black beans (drained and rinsed)
2 medium ribs celery (diced)
1/2 medium red bell pepper (diced)
1/2 medium green bell pepper (diced)
3 medium green onions (sliced crosswise)
6 ounces grape tomatoes
1/2 tsp chili powder
1/2 tsp ground cumin
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 lime (juiced)
4 ounces avocado (1 small)(diced)

Place the water in a medium sauté pan over high heat.

When the water begins to just barely boil place the chicken breasts in the water. Cook over medium to medium high heat for about 20 minutes. Do not let the water boil but keep it very hot – just below a boil.

When the chicken is cooked through, remove and let cool for at least ten minutes. Cut into 1/2 inch cubes and chill.

While the chicken is chilling, fold together the black beans, celery, red and green pepper, green onion, tomatoes, chili powder, cumin, salt, pepper and lime juice.

Cut the avocado into small dice and fold into the salad.

Fold the diced chicken into the salad. Chill.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 481 Calories from Fat 97
  % Daily Value
Total Fat 11g 18%
    Saturated Fat 2g 10%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 67mg 22%
Sodium 398mg 17%
Total Carbohydrates 57g 19%
    Dietary Fiber 17g 68%
    Sugars 11g  
Protein 41g  
Vitamin A 86% Vitamin C 336%
Calcium 15% Iron 37%
Vitamin K 102 mcg Potassium 1873 mg
Magnesium 155 mg