White Chicken Chili

With the warm summer sun drifting past and cool fall breezes beginning to sweep in I thought it might be nice to begin the new season with a little classic comfort food. White Chicken Chili is a delicious, satisfying meal in a pot, simple to prepare and is moderate in carbohydrates. Considering it is a meal unto its own, the net carb count of 13.2 grams for a full sized serving is most reasonable for many people, even us low-carbers. I've also used a classic thickening technique for soups to add body to the chili and some of you may be familiar with it. By pureeing part of the cooked vegetables and beans then adding it back to the mixture and reducing the liquids you will have a nice thick chili. This dish is also a change of pace from chili con carne with red beans and is a bit lighter with less fat and calories per serving. Don't let that fool you though, the taste is bold and the texture is thick; just like chili should be. I hope you enjoy.

White Chicken Chili

Ingredients:

1 Tbsp. canola oil

1 1/2 cups onion, diced

1/2 cup carrot, diced

1 cup celery, diced

6 cloves garlic, minced

1 1/2 cups yellow bell pepper, diced

1/4 cup jalapeno pepper, diced (or to taste)

2 lb. boneless skinless chicken breast, cubed

4 cups low sodium chicken stock

1 cup canned white cannellini beans, rinsed

1 Tbsp. liquid mesquite smoke

1 Tbsp. coriander

1 Tbsp. cumin'

1 Tbsp. chili powder

1 Tbsp. Mexican oregano or whatever available

1 lime, juiced

1/2 cup cilantro, rough chopped

Preheat a large, heavy bottom pot or dutch oven and add the canola oil. Saute vegetables and garlic until they just begin to become caramelized on medium high heat, stirring occasionally to prevent sticking. Remove half of the vegetable mixture and reserve. Saute chicken with the remaining vegetables.

Puree reserved vegetables, the chicken stock and half of the beans until smooth in a blender or bowl of a food processor. Add to pot when the chicken has browned. Add the remaining beans, liquid smoke and all of the herbs and spices, except the cilantro. Bring the mixture to a simmer, reduce heat and cook for about 1 hour or more until chili is thickened. Finish by stirring in the cilantro and lime juice before serving.

 
Nutrition Facts
8 Servings
Amount Per Serving
Calories 200.5
Total Fat 3.2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.2 g
Cholesterol 65.0 mg
Sodium 695.8 mg *may vary depending upon your brand and be lower
Potassium 561.0 mg
Total Carbohydrate 17.5 g
Dietary Fiber 4.3 g
Sugars 0.7 g
Protein 28.7 g

Chiles Rellenos con Salsa

This is a classic Mexican dish made of chile's stuffed with cheese, coated in a thick batter and deep fried. I have taken this dish and been able to lighten the carbohydrate load and lessen the fats a touch without losing any of the authentic and delicious flavors. I've also added my own twist to it by putting salsa ingredients inside the pepper along with the cheese. This is a great side dish for a simple Tex-Mex chicken or steak, a great light lunch or a wonderful and hearty snack. I hope you enjoy.

Chiles Rellenos con Salsa

Ingredients:

4 small poblano peppers, about 3 ounces each, roasted

4 ounces jack cheese or pepper jack cheese, cut into four 1 ounce portions

1/4 cup tomato, fine diced

1/4 cup onion, fine diced

1 clove garlic, fine mince

1 tsp. ancho chili powder (or whatever you have on hand)

2 eggs, separated

4 Tbsp. flax meal

2 Tbsp. water

canola oil for frying

Begin by roasting the poblano peppers over an open flame or under the broiler until they are blackened on all sides. Place the peppers in a bowl, cover with plastic wrap and allow to sit and steam for about 10 minutes or until they are cool enough to handle. Carefully peel away the blackened outside skin on each pepper. Make a small incision, about 1 1/2" long, from top to bottom and carefully remove the seeds and membrane but leaving the top stem intact.

Place a one ounce portion of jack cheese into each pepper. Blend the tomato, onion, garlic and chili powder in a small bowl. Place about one tablespoon of the mixture into the peppers with the cheese. Secure the peppers closed with toothpicks and set aside.

Separate the eggs; yolks in a small bowl and whites into a larger, immaculately clean, bowl. Beat the yolks with the water and flax meal. Set aside. Beat the egg whites with an electric mixer or if you prefer, by hand, until they are stiff. Fold about one third of the egg whites into the yolk mixture. This will lighten the mixture and make it easier for the rest of the whites to be folded in without them deflating. Making two additions, fold the rest of the egg whites in. Don't worry if the mixture has small white streaks in it.

Fill a large dutch oven or other heavy bottom pot about one third of the way with canola oil and bring to about 365'. You can test if the oil is hot enough by carefully sticking the handle of a wooden spoon into it and if small bubbles immediately appear around it the oil is hot enough. Dip each stuffed chile into the egg mixture and coat well on all sides. Working with one at a time carefully lower into the hot oil and cook until golden brown on all sides, turning with a slotted spoon or spider while frying. Do not overcrowd the pot or the temperature of the oil will drop. Remove and place on a rack or paper towel to absorb any excess oil. If the oil is at the proper temperature it will not be absorbed. Serve immediately while hot.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 200.3
Total Fat 13.6 g
Saturated Fat 6.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 4.0 g
Cholesterol 131.5 mg
Sodium 191.6 mg
Potassium 137.9 mg
Total Carbohydrate 8.7 g
Dietary Fiber 3.3 g
Sugars 0.2 g
Protein 12.0 g

Toasted Chile de Arbol and Pumpkin Seed Sauce

I based this sauce on some of the flavors found in a Rick Bayless hot sauce. In Chef Bayless' original recipe he uses several times the amount of chilies and a few other ingredients that I have opted not to use as I took the flavors in another direction. His original recipe is for a hot sauce, similar to a Tabasco style sauce and a table condiment and I have no doubt it is quite delicious. My recipe is for a spicy and very flavorful sauce to be served with a protein, in particular the Tequila-Lime Chicken recipe posted yesterday, though it would be great on most any protein. There are a few simple steps to make this but it is worth the bit of extra effort and the sauce can keep in the refrigerator for at least a week. I hope you enjoy.

Toasted Chile de Arbol and Pumpkin Seed Sauce

Ingredients:

10 pieces chile de arbol

1/2 cup shelled unsalted pumpkin seeds

1 1/2 cups water

1/4 cup cilantro. rough chopped

3 cloves garlic, smashed

1 Tbsp. Mexican oregano (substitute regular if not available)

1 Tbsp. ground cumin

1/4 cup cider vinegar

1 tsp. dark agave nectar, but light will work fine also

Toast the chilies in a dry saute pan on medium high heat, shaking the pan often and watching them carefully so they do not burn. Place in a medium sized sauce pan and reserve. Toast the pumpkin seeds in the same saute pan as the chiles, also shaking pan and tossing often and watching them so they do not burn. Add to the sauce pan with the chilies. Add the rest of the ingredients except the vinegar and agave nectar into the sauce pan and bring to a simmer. Simmer for about 15 minutes.

Pour the contents of the sauce pan into a blender in which the small plastic insert has been removed from the top. Cover the open hole with a clean dish towel and starting on a slow speed, puree the mixture. You can increase the speed as some of the steam is let off. Pour through strainer, using a spatula to push it through, into a clean sauce pan. There will still be some solids left in the strainer but there shouldn't be too much. Discard the leftover solids.

Add the cider vinegar and agave nectar and simmer the sauce for about 10 minutes or until it lightly coats the back of a spoon.

Nutrition Facts

8 - 2  Tablespoon Servings

Amount Per Serving

Calories 56.2
Total Fat 3.7 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 3.7 mg
Potassium 61.3 mg
Total Carbohydrate 2.7 g
Dietary Fiber 1.8 g
Sugars 0.3 g
Protein 2.5 g

Red Bean Chili con Carne

I have been experiencing extremely high glucose levels for the past week and have been feeling the worse for the ware. I do not have access to medical care and only have a few tablets of Metformin left. This is just one of three different medications I was taking before I lost my health insurance coverage. I have been without any medication for about four months and only last month and this month have had the Metformin available. Unfortunately, my doctors office insists on a full examination, including obviously needed blood work, to the tune of $250.00, which in these tough economic times like many others, I simply cannot afford. The Metformin has helped a bit, reducing my averages by about 60 or so points. But, I have also gone extremely low carb now due to the new high spikes I have been experiencing. At first, my body had a hard time adjusting to it. If I did not eat enough carbs my glucose would sky-rocket. Too many carbs and it would do the same. I went from eating my 45 grams of carbohydrates with each meal (plus vegetable and protein) to a total of about 20 carbohydrates per meal now, which includes vegetables and proteins. I seem to be responding better to this new regime now and other than a glitch I hit a few days ago, my average blood glucose levels have gone down about another 40 to 60 points. I don't mean to turn this into something political but this is exactly why we need a strong public option in the healthcare bill.

I have found that I am very sensitive now to what carbohydrates I am eating where as before, it never made a difference. A breakfast of 1/2 cup cottage cheese, 1/2 cup blueberries and 1 slice of thin cut rye toast spiked my 2 hour post prandial (after eating) reading over 100 points. The total carbohydrates in that breakfast was 23 grams with 12 grams of protein. So far I have found very few foods that don't spike my blood glucose. I have found that a breakfast of 6 ounces Greek yogurt and 1/2 cup blueberries only increased my 2 hour post prandial testing about 15 points. That breakfast totals 15 grams of carbohydrate and 17 grams of protein. I have also found that the ice cream product made by Breyers, Carb Smart Fudge Popsicles, barely increase me at all. This pop is sold as "3 Net grams of carbohydrate" and though I have always been skeptical of net carbs it seems to do the trick. I had made the following Red Bean Chili con Carne recipe yesterday and it was another winner for me. Though at first glance a two cup serving has about 30 grams of carbohydrate, you'll also notice it has almost 10 grams of fiber. I have had three meals of this so far and had the same results each time. I have a rise of only 15 to 20 points at my two hour post prandial testing. My blood glucose has even dropped significantly if I had taken my Metformin before the particular meal I had the chili. I know that everyone is different and metabolizes food differently but I wanted to share this very simple recipe with you all. It is a very good, slow metabolizing meal for me and I though perhaps if anyone else is having the same kinds of problems I am having maybe they will get the same results. Of course, there is no way of really knowing that though. So far, my best blood glucose reading has been 132 points lower than my worst. It is on its way down.

Red Bean Chili con Carne

Ingredients:
3 cups onions, large dice
3 cups green bell pepper, large dice
9 - 10 cloves garlic, diced (about 3 heaping Tbsp.)
3 1/2 lbs. lean ground beef or lean ground turkey
chili powder
1 Tbsp. paprika
1 Tbsp. dried parsley
ground cumin
ground coriander
oregano (Mexican if you have but Italian is fine)
14 Tbsp. liquid hickory smoke
1/4 tsp. crushed red pepper flakes (more to taste)
2 - 14.5 ounce cans dark red kidney beans, drained and rinsed
1 - 16 ounce can beef stock (low sodium)
1 - 29 ounce can diced tomatoes
1 - 29 ounce can tomato puree
2 Tbsp. dried cilantro
1 tsp. Splenda
2 Tbsp. olive or canola oil

It's important to note that I do not give measurements for the chili powder, cumin, coriander and oregano. I think that it is up to individual taste and how strong the chili powder is. I use a simple rule of thumb though. A ratio of chili powder to cumin to coriander to oregano. The ratio is 3 parts chili powder to 2 parts cumin to 1 part coriander to 1 part oregano. So, if you use 1 Tbsp. of chili powder you'll use 2 tsp. cumin and 1 tsp. each coriander and oregano. Of course this is just an example as I can use as much as 4 Tbsp. chili powder and so on, during cooking.
In a large heavy bottom pot heat oil on high and add the onions, green bell pepper and garlic. Saute until tender, about 10 minutes. Add the ground beef and lightly blend together. Add one layer of spices, using the chili powder, paprika and parsley. Cook until the beef is browned. Add the kidney beans, beef stock and tomato products. Add another layer of spices using the chili powder, cumin, coriander and oregano. Stir to blend. Bring to simmer and reduce heat to medium low and partially cover. Cook about 1 hour and add another layer of spices using chili powder, cumin, coriander, liquid smoke and crushed red pepper flakes. Cook for about 45 minutes. Add the cilantro and Splenda and continue to cook for about 15 minutes. Taste for seasoning all along and add more to taste.

Yields about 5 1/2 quarts or 11 servings
2 cup serving

Amount Per Serving using lean ground beef

Calories 547.9
Total Fat 32.8 g (6 1/2 fat exchanges)
Saturated Fat 12.4 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 14.8 g
Cholesterol 107.9 mg
Sodium 807.9 mg
Potassium 1,053.8 mg
Total Carbohydrate 30.3 g
Dietary Fiber 9.1 g
Sugars 7.4 g
Protein 33.1 g
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Amount per serving using lean ground turkey:

Calories 415.0
Total Fat 16.9 g (3 fat exchanges)
Saturated Fat 4.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 7.0 g
Cholesterol 107.1 mg
Sodium 821.1 mg

Potassium 961.9 mg
Total Carbohydrate 30.3 g
Dietary Fiber 9.1 g
Sugars 7.4 g
Protein 36.4 g
　

My thanks to Diabetesdaily.com for featuring this recipe on their Community Homepage the week of October 20, 2009 and rating it five stars!

Black Bean Chili con Carne

This is a hearty and delicious meal prepared in one pot and although I personally do not own a slow cooker, I am certain it can also be made in one. I am taking ordinary chili to a new level with this recipe by changing up the ingredients from the expected to the unexpected. It is healthful, satisfying and surprising. I am talking about Black Bean Chili con Carne. Round this dish out to make a complete meal by serving it with low carb tortilla chips (recipe above) or about 2/3 cup rice and a small side salad depending on what, if any, optional toppings you choose. I hope you enjoy it.

Black Bean Chili con Carne

Ingredients:

1 lb. beef top round, cut into 1"cubes

2 large onions, diced

8 garlic cloves, minced

3 jalapeno peppers, diced (remove ribs and seeds for less heat)

2 dried ancho chili peppers, hydrated in hot water, seeded and diced

1 Tbsp. cumin

2 Tbsp. chili powder

2 cups dried black beans, soaked according to package directions, drained

1 lime, juiced

1/2 cup red wine vinegar

2 cups reduced sodium beef stock (have extra on hand if needed)

1/4 cup fresh cilantro, chopped

black pepper to taste

olive oil spray

Optional Toppings

diced tomato

diced onions

diced scallions or green onions

low fat sour cream

red wine vinegar

fresh lime wedges

Preheat a large, heavy bottom pot on medium high heat and coat with olive oil spray. Saute the beef, onions, garlic, jalapeno peppers and ancho chilies. Season with the cumin, chili powder and black pepper. Stir to coat and blend. Add the black beans, lime juice and red wine vinegar. Continue to cook for a few minutes to reduce liquids slightly. Add the beef stock to cover mixture and reduce the heat. Cover and simmer for about two hours or until the beans are tender, stirring occasionally and adjusting the seasoning periodically to taste as needed. Stir in chopped cilantro just prior to serving. Serve with optional toppings as desired. Makes eight hearty servings.

Nutrition Information
8 Servings
Amount Per Serving
Calories 168.3
Total Fat 2.9 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.9 g
Cholesterol 32.3 mg
Sodium 186.0 mg
Potassium 648.0 mg
Total Carbohydrate 17.5 g
Dietary Fiber 5.6 g
Sugars 0.3 g
Protein 18.6 g

One serving = 3 protein exchanges and 1 carbohydrate exchange.

Chicken in Spicy Tomato Sauce

Tonight let's make something simple that every family member will enjoy. This Tex-Mex style chicken dish will warm you with a little heat and satisfy even the most finicky eater in your house. A family favorite in my home, I am sure it will soon become one in yours.

Chicken in Spicy Tomato Sauce

Ingredients:

4 - 4 ounce boneless skinless chicken breasts

1 - 14.5 ounce can low sodium diced tomatoes

1/2 cup chicken stock

1/2 cup fresh orange juice

2 Tbsp. chili powder

2 Tbsp. fresh lime juice, about 1 lime

3 large garlic cloves, rough chopped

2 tsp. oregano

1 Tbsp. brown sugar, not packed

1/2 tsp. cumin

vegetable spray

Place all of the ingredients listed after the chicken breast into a blender and pulse to start. Switch to a higher speed and blend the ingredients well. Set aside.

Lightly coat a large saute pan with vegetable spray and warm on medium high heat and brown the chicken on both sides. Add the sauce and simmer until the chicken is completely cooked, about 10 to 15 minutes. Remove chicken, slice and set aside. Continue simmering sauce until thickened. Return chicken strips to sauce to heat. Yields four servings.

Serve with simple white rice to enjoy the sauce (2/3 cup serving = 30 grams carbohydrate or 2 carbohydrate exchanges) or wrap in low carb tortillas and don't forget a side salad. (2 cups raw vegetables = 2 vegetable exchanges)

Nutritional Information for Chicken in Spicy Tomato Sauce

Amount per serving = 3 protein exchanges, 1 carbohydrate exchange

Calories 204.5

Total Carbohydrate 14.3 g

• Dietary Fiber 3.2 g
• Sugars 6.3 g

Protein 33.9 g

Total Fat 2.4 g

• Saturated Fat 0.7 g
• Polyunsaturated Fat 0.4 g
• Monounsaturated Fat 0.2 g

Cholesterol 90 mg

Sodium 322.8 mg

Potassium 176.3 mg

Holy Mole Sauce ~ Oaxaca Style with Chicken and Yellow Rice Wrap

The menu for tonight, Chicken and Yellow Rice Wraps is quite an ambitious one and not for someone who doesn't have the time on a weeknight. It would be a great weekend menu for those of you who fit this bill. But, please make sure to give this one a try. It is well worth it and your whole family will really enjoy it a lot. Also worth noting, today's menu allows for a snack later in the evening and I have also included a recipe for Cantaloupe Granita.

There are really four steps to making this dish besides roasting chicken breasts but things can cook simultaneously. The sauce can be started and then while it is cooking the chiles can be roasting in the oven and the Yellow Rice with Cilantro can be cooking. I like to keep cooked chicken breast in my freezer for a quick meal. I just roast chicken breast on the bone with salt and pepper and a touch of olive oil in a 400' oven for about 30 minutes or until done. When they are cool enough to handle, I peel off the skin and remove the chicken from the bone. I store enough for a meal in a zip top freezer bag. When these ingredients are finished it's just a matter of putting them all together to make the wrap.

Holy Mole Sauce ~ Oaxaca Style

Unique and versatile, this mild mole is perfect for any dish

with chicken, beef or pork. My interpretation of a true Mexican mole,

this mole has a depth of flavor that is

wonderfully rich and complex but it cooks in about two hours.
Though the list of ingredients seems daunting the effort is really minimal

and the results are well worth it!
The recipe can be halved but if it is too much try freezing it
in one cup portions for easy use later.

Ingredients:

2 Tbsp. canola oil
1/2 large red onion, diced
3 jalapeno peppers, seeded and diced
6 large garlic cloves, minced
5 ancho chiles, rehydrated in 2 cups water + 1 cup cooking liquid
3 - 14 ounce cans of low sodium beef stock
1 - 12 ounce can of low sodium chicken stock
1 - 28 ounce can of whole peeled tomatoes
3 bay leaves
1 tsp. dried thyme
1 Tbsp. + 1 tsp. cumin
1 1/2 tsp. coriander
1 tsp. oregano
1 tsp. cinnamon
1/2 tsp. whole cloves
1 tsp. allspice
1 Tbsp. unsweetened cocoa powder
1/2 cup packed, rough chopped fresh cilantro (stems and leaves)
1 Tbsp. Mesquite liquid smoke
1 Tbsp. honey
1 Tbsp. molasses
3/4 cup creamy peanut butter
1/2 cup raisins
1 lime, zest and juice
1/4 cup walnuts, rough chopped
1 cup crushed, yellow corn tortilla chips
salt to taste

It is definitely helpful and makes things go a lot quicker if all of the ingredients and a set of measuring spoons and a measuring cup are at hand before beginning this sauce. It is also important not to add too much salt during the cooking process as the mole reduces in volume and it could become over seasoned and too salty. It is best to add the salt during the final step of cooking as described below.

To rehydrate the ancho chile peppers, first remove the stems and seeds from the dried chiles. Place the chiles in a small sauce pot and add the 2 cups of water. Cook over high heat, bringing it to a boil. Reduce heat to medium so the chiles will cook at a hard simmer. Cook for about 10 to 15 minutes or until the ancho chiles are tender. Remove from heat, set chiles aside and strain liquid reserving one cup.

Preheat a large, heavy bottom or cast iron pot and saute the red onion, jalapeno peppers and garlic in the canola oil on medium high until the onions become translucent, seasoning with a little salt. Add all of the ingredients on list beginning with rehydrated ancho chiles, the liquids and so on. Stir well and bring to a simmer. Reduce heat, partially cover the pot and simmer for 2 hours, stirring frequently as the ingredients tend to settle to the bottom at first.

The mole will become thickened. When done, remove from heat and carefully puree with a stick or immersion blender. The consistency will still be slightly lumpy. But don't worry if you don't have an immersion blender. Just go to the next step. Carefully ladle the mole into a blender, only filling the blender container half way at most. The mole is extremely hot and will produce a lot of steam in the blender. Remove the small insert from the blender cover and place a clean kitchen towel over the small opening in the cover. This will let the steam escape and the kitchen towel will protect you from any splashes. Begin on low and liquefy. Switch to high and continue to liquefy until smooth and silky looking. Keep working in small batches, pouring each completed batch of the mole sauce into another clean pot.

Taste for seasoning and add salt as desired. Simmer on low heat, partially covered and stirring occasionally, until the mole is thickened enough to coat the back of a spoon well. The mole will be a rich and silky, medium to dark brown color.

Yields about 12 cups of sauce.
1/2 cup serving = 90 calories, 1 carbohydrate exchange, 1 fat exchange.

Roasted Chile Peppers

Because my family has a difference of opinion about chiles and their heat, I like to roast several chiles and slice them into thin strips to add as desired rather than cook them directly in the mole sauce. Here's what I do:

5 large Pablano peppers (mild, spicy sweet heat)
4 Anaheim chile peppers (mild to medium heat)
1 Jalapeno peppers (medium to high heat)
2 Tbsp. canola oil

Preheat oven to 425'.
Place chiles on cookie sheet and toss with canola oil. Roast for about 25 minutes or until the chiles are charred and blistered, turning once during cooking. Remove to heat proof bowl and cover with plastic wrap. Set aside for about 10 minutes and let peppers steam so the skins become loosened.

When peppers are cool enough to handle, carefully remove the skin then split peppers open and scrape out seeds and stem with the back of a knife. Slice into 1/4" wide strips. Place in a bowl and toss the chiles gently to mix them together.

This blend of peppers is balanced nicely with mild, medium and a little high heat. But if you really like the chile heat feel free to use any combination of hot chile peppers you and your family like. Keep in mind that the heat in a chile is found in the seeds and ribs on the inside.

Tip...when handling hot chile peppers wear latex gloves if you have them. If you don't have any handy just make sure not to touch your face, etc. Chile peppers contain "Capsaicin", an irritant found in the ribs and seeds of the peppers, which causes a burning sensation that can be severe. To remove the capsaicin from your hands try rubbing your hands with milk before washing them with soap and water. Have the milk at the ready before you begin working with the chile peppers to avoid touching anything.

Yellow Rice with Cilantro

A simple staple for the traditional Mexican meal,
this rice is an accompaniment that is not highly seasoned so the main dish will stand out.

Ingredients:

2 Tbsp. canola oil
1 tsp. annato seeds (also called achiote)
1 cup rice
2 cups reduced sodium chicken stock
1/2 cup cilantro, chopped

Place a medium sized sauce pan on low heat and add canola oil and annato seeds. The seeds will quickly turn the oil a deep, rich orange color as it heats. Remove from heat as soon as the color changes and using a slotted spoon scoop out seeds and discard them. The seeds are the secret to yellow rices color but do not add any flavor.

Place back on medium heat and add the rice. Gently stir with a fork to coat each grain with the oil. Add the chicken stock and turn heat to high and bring to a boil. Cover and reduce heat to low and cook until all of the liquid has evaporated. Remove from heat and let sit uncovered, for about 5 minutes. Gently stir in the cilantro with a fork and fluff the rice.

Yields 4 cups.
1/3 cup serving = 80 calories, 1 carbohydrate exchange

Chicken and Yellow Rice Wrap

This recipe is written per serving so just make as many as you need to feed your family. A filling and very authentic tasting Mexican style wrap, this will be
enjoyed by the entire family.

Ingredients:

2 1/2 ounces cooked and shredded chicken breast
1/2 cup mole sauce
1/3 cup yellow rice with cilantro
1 - 6" flour tortilla
1 tsp. cilantro leaves or to taste
1 Tbsp. Queso Fresco or cheddar cheese
few roasted chile peppers
l 1/2 cups lettuce, shredded
1/2 cup tomato, diced
lime wedge

Preheat oven to 350'
Prepare mole sauce, roasted chile peppers and yellow rice with cilantro per recipes.

Mix the shredded chicken with 2 tablespoons of the mole sauce to moisten and set aside.
Wrap tortilla in a damp paper towel and microwave for a few seconds to soften. Layer the yellow rice and chicken mixture in the bottom third of the tortilla and roll to close.

Top with the rest of the mole sauce and bake for about 15 minutes or so, until wrap is hot. Remove to plate and sprinkle with Queso Fresco cheese, roasted chiles and fresh cilantro. Serve with lettuce and tomato on the side and lime wedge.

Yeilds 1 serving = 435 calories, 3 carbohydrate exchanges, 3 protein exchanges, 1 fat exchange.

Tip...I will pass along some information that a nutritionist told me about having snacks. The most important part is to wait long enough after you have eaten your meal. She advised me that I should wait at least two hours after I had a meal to enjoy a snack. The snack should also be either a free food (we'll talk about that later) or no more than 1 carbohydrate exchange. So, I know the Cantaloupe Granita is a wonderful, sweet treat but it will have to wait until later this evening to enjoy.

Cantaloupe Granita

A refreshing and enjoyable snack for a warm summers evening. If you prefer, honeydew melon can be substituted in place of the cantaloupe.

Ingredients:

2 cups cantaloupe, cut into chunks
2 Tbsp. Splenda (depending on sweetness of melon)
1 Tbsp. lime juice
1/4 tsp. ground ginger
1 Tbsp. water

Place all ingredients in the bowl of a food processor or a blender. Whiz until smooth. If more water is needed add by teaspoonful. Pour into a freezer safe dish and freeze uncovered. Using a fork like a rake, scrape the granita every half hour until frozen. This process will keep the granita from freezing into a solid block and make the texture like shaved ice.

Yields 2 servings = 60 calories, 1 carbohydrate exchange