Greens From The Motherland
Makes 4 servings
1 pound fresh spinach, collard greens or kale
1 tablespoon peanut oil
1/2 large onion, coarsely chopped
1 large tomato, diced
1/2 teaspoon black pepper
2 tablespoons curry powder
1/2 small lemon, sliced thin, optional
Wash the greens thoroughly. Cook in a saucepan over low heat for about 5 minutes (the water clinging to the leaves will be enough liquid). Collard greens or kale may take 7 to 10 minutes.
Heat a skillet and add the oil Add the onion and tomato to the skillet and cook until tender. Add the cooked greens, pepper, curry and lemon slices if using. Cook, stirring, for a few minutes.
Approximate nutritional analysis per serving: 68 calories, 1 fat exchange, 1 vegetable exchange.
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Oven-Fried Chicken
Makes 6 servings
1 egg white
1 cup evaporated skim milk
1 1/2 pounds boneless, skinless chicken
3/4 cup cornflake crumbs
1/2 teaspoon salt
1/4 cup dry bread crumbs
2 tablespoons seasoning, recipe follows
Beat egg with evaporated skim milk. Soak chicken in milk mixture for 5 minutes. Combine corn flake crumbs, salt, bread crumbs and seasoning. Roll chicken in the crumb mixture. Bake on a sprayed baking sheet at 375 degrees for 15 to 20 minutes, until fully cooked.
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Hot’n Spicy Seasoning
1/4 cup paprika
2 tablespoons dried, crushed oregano
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon black pepper
1/4 teaspoon cayenne pepper
1/2 teaspoon dry mustard
Combine all ingredients and store in an airtight container.
Approximate nutritional analysis per serving: 202 calories, 4 g fat, 1 carbohydrate exchange, 3 meat exchanges.
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Hopping John
Makes 12 ( 1/3 cup) servings
2/3 cup dried black-eyed peas
2 1/2 cups water
1/4 cup leftover roasted beef or turkey
1 small onion, diced
1 teaspoon cayenne pepper
1/4 teaspoon salt
garlic powder to taste
2 cups cooked rice
Wash peas and drain, Place peas in a saucepan and cover with water. Bring to a boil. Cook over moderate fire for 2 to 3 minutes. Drain.
Cover the peas with fresh water and seasonings. Bring to a boil; lower the heat and simmer for 2 hours until the peas are tender. Add water, if necessary, to prevent the peas from drying out.
Stir in the cooked rice and let the mixture simmer until all liquid is absorbed.
Approximate nutritional analysis per serving: 81 calories, 1 bread/starch exchange.
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Diabetes Insider.
