Curried Ham Salad with Pineapple

What a wonderful way to turn leftover ham into a delicious and light salad for lunch the next day. This curry is not too spicy but you can use your favorite curry and make it as hot as you like. The curry spice is balanced with a little sweetness from the pineapple in the salad and a little coconut milk in the dressing. Quick and easy to prepare, this is sure to be a real crowd pleaser and family favorite for its flavor and you'll love its simplicity and low carbohydrates. I hope you enjoy.

Curried Ham Salad with Pineapple

Ingredients:

Dressing

1/2 cup reduced fat mayonnaise

1/4 cup reduced fat sour cream

2 1/2 tsp. yellow curry powder

2 Tbsp. fresh cilantro, chopped

3 Tbsp. coconut milk

Salad

2 cups ham, diced

1/2 cup fresh pineapple, diced (you can substitute canned but it has a few extra carbs)

1/2 cup red bell pepper, diced

1/2 cup onion, diced

1 cup celery, diced

4 scallions, thinly sliced

Prepare the dressing first by blending all ingredients well. Set aside in the refrigerator for the flavors to marry while you gather the ingredients for the salad.

Place all of the salad ingredients in a large bowl and toss to blend. Pour about half the dressing over the top and stir to combine. Add the rest of the dressing or to taste. This makes ample dressing for the salad. Chill for at least 1 to 2 hours before serving.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving

Calories 137.2

Total Fat 9.4 g

Saturated Fat 3.3 g

Polyunsaturated Fat 3.0 g

Monounsaturated Fat 3.0 g

Cholesterol 22.2 mg

Sodium 594.3 mg

Potassium 264.5 mg

Total Carbohydrate 7.0 g

Dietary Fiber 1.3 g

Sugars 0.3 g

Protein 6.9 g

Chicken Caesar Wrap

For a quick lunch to take on the go try this wrap. This nutritious lunch is packed with high energy ingredients that will carry you through until dinner time. Make the dressing in a small jar and store in the refrigerator for up to one week.

Chicken Caesar Wrap

Ingredients:

2 Tbsp. Caesar dressing (see recipe below)

1 whole wheat wrap, 9 inch round

2 ounces cooked chicken (leftovers work great)

1 cup romaine lettuce, shredded

1/2 cup cucumber, peeled, seeded and diced

1/2 cup tomato, seeded and diced

Assemble the wrap by placing the romaine on the wrap followed by the cucumber and tomato. Layer the shredded chicken across the vegetables and spoon the dressing on top. Roll to close.

Yields one serving = 480 calories, 2 carbohydrate exchanges, 2 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

Caesar Dressing

Ingredients:

1/4 cup reduced fat mayonnaise

1 clove garlic, mashed

1/4 cup Parmesan cheese

1 1/2 Tbsp. anchovy paste

1 tsp. Worcestershire sauce

2 tsp. white wine vinegar

1/2 tsp. Dijon mustard

1/4 tsp. fresh ground pepper

Place all of the ingredients into the bowl of a food processor or blender and pulse to combine well.

This lunch leaves room to add one more carbohydrate exchanges based on a 30 gram total carbohydrate wrap. Add in a medium sized fresh fruit to make a complete meal. Since different brands can range in the total carbohydrate content and different areas across the country often have different brands, check the nutrition panel on the packaging carefully. Aim for a total of no more than 45 grams of carbohydrates per meal.

70 calories per tablespoon and one half fat exchange. Caesar dressing is high in sodium content due to the anchovy and parmesan cheese. If you are sodium sensative you may wish to use a different dressing of your choice or try the following.

Creamy Garlic Dressing

Ingredients:

4 cloves roasted garlic

1/4 cup reduced fat mayonnaise

1/2 tsp. Dijon mustard

1 Tbsp. Pecorino Romano cheese, grated

2 tsp. white wine vinegar

freshly ground pepper

Mash the roasted garlic with a fork and blend all of the ingredients well.

Gazpacho and Crostini with Tuscan Bean Spread

I had changed the menu just a bit, chef's prerogative I guess, and made the Hearty Grilled Cheese and Vegetable Sandwich on Thursday instead of Friday. So, today I am posting the missing recipe. I hope you enjoy this light summer favorite.

Gazpacho

Ingredients:

2 cups tomatoes, seeded and chopped

1 1/2 cups red bell pepper, rough chopped

1 cup carrots, rough chopped

1/2 cup celery, rough chopped

1 Tbsp. onion, chopped

1 large garlic clove, rough chopped

1/4 tsp. cumin

1 tsp. red wine vinegar

1 Tbsp. olive oil

Few drops of Worcestershire sauce

1/4 cup flat leaf parsley

Optional Garnishes:

Low fat sour cream

finely diced bell pepper

finely diced tomato

finely diced chives

Place the tomato and bell pepper into a blender and pulse. Add the rest of the ingredients and pulse until the mixture is to your desired texture. Chill in a tightly covered container for at least 2 hours. Serve ice cold with your choice of garnishes.

Yields four 1 cup servings. Each serving = 72 calories, 1 1/2 vegetable exchanges.

Crostini with Tuscan White Bean Spread

Ingredients:

1 Tbsp. + 1 tsp. olive oil

1 garlic clove, minced

2 cups cannellini beans

1/2 tsp. dried rosemary, crushed in palm of hand

4 Tbsp. pecorino romano cheese, grated

pepper

8 - 1 ounce slices of Italian bread

1 - 2 garlic cloves, whole

4 ounces of prosciutto ham

fresh basil (optional)

Heat the olive oil in a small pot on medium heat and add the garlic. Saute the garlic for about a minute or two until it begins to release its aroma. Stir in the cannellini beans and rosemary. Heat thoroughly. Mash with a fork, leaving it a chunky consistency. Stir in the pecorino romano cheese and season to taste with pepper. Remove from heat and set aside.

To make the crostini, place the slices of Italian bread on a hot grill pan or on a cookie sheet in the broiler. Watch carefully and turn when browned. Remove when second side is also browned and immediately rub with the clove of garlic on one side.

To assemble, place a half of a slice of prosciutto, or 1/2 ounce, on each crostini and top with 1/4 cup of the white beans. Garnish with fresh basil if desired.

Yields four servings. Each serving = 385 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 fat exchange.

Total per serving = 457 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 1/2 vegetable exchanges, 1 fat exchange.

Spinach and Tomato Egg Wrap

How does that old saying go? A day late and a dollar short? Yes, I think that's it and it is applicable to me! Sorry to post Friday's recipes late but it was a difficult day to say the least. But, as I promised here is my recipe for breakfast.

Spinach and Tomato Egg Wrap

Ingredients:

1 tsp. unsalted butter

1 egg or 1/4 cup of egg whites

1 Tbsp. water

1/2 cup fresh baby spinach

1/4 cup tomato, diced

1/4 tsp. dried basil or thyme

salt and pepper to taste

1 whole wheat wrap (not more than 15 grams of carbohydrate per wrap)

Preheat a small saute pan on low heat and melt the butter. In the meantime lightly beat the egg with the water. Add salt and pepper to taste. When the butter has melted and the bubbles subsided pour in the egg. Using a fork, drag the edge of the egg in towards the center until the egg begins to set up. Add the spinach, tomato and herbs. Cover and continue to cook on low for about 2 minutes or until the egg has set and the spinach is wilted.

Slide the egg out of the pan and onto the wrap. Roll to close.

Yields one serving = 210 calories, 1 carbohydrate exchange, 1 protein exchange, 1/2 vegetable exchange, 1 fat exchange.

To round this out to a complete meal add 1 small fruit, like a half of a small banana or a small apple and 1 cup of low fat milk. This will bring the calorie count to 330 and a total of 3 carbohydrate exchanges.

Hearty Grilled Cheese and Roasted Vegetable Sandwich

What a hectic morning it was! I'm glad to have had the time to make this great lunch and enjoy a few moments of peace. This is simple to prepare, satisfying for even the heartiest of appetites and takes two hands to manage it! My twist on the standard grilled cheese sandwich is filled with thick slices of summer's freshest vegetables, roasted until sweet and caramelized and tasty, fresh mozzarella cheese and basil.

Hearty Grilled Cheese and Roasted Vegetable Sandwich

Ingredients:

olive oil spray or vegetable spray

4 - 1/2" thick slices of white eggplant

2 - 1/2" thick slices of purple eggplant

1 large Portabella mushroom, stem removed

2 - 2" wide slices of red bell pepper

3 to 4 medium plum tomatoes, sliced in half lengthwise

6 cloves of garlic, whole with skin removed

2 ounces fresh mozzarella cheese, sliced

4 fresh basil leaves, or to taste

2 - 1 1/2 ounce slices good Italian bread, sliced on the diagonal

salt and pepper to taste

1 tsp. unsalted butter

Preheat oven to 350'

Arrange all of the vegetables on a cookie sheet and lightly coat with the olive oil spray or vegetable spray and season as desired on both sides with salt and pepper. Roast in oven, turning once during cooking, until tender and caramelized. Check vegetables frequently after 20 minutes as they will begin to be ready. Remove and set aside as they are done. When the garlic is golden brown place in small bowl, mash with a fork and reserve

Begin assembling the sandwich for grilling by spreading the roasted garlic on both slices of Italian bread. Next, arrange half the mozzarella cheese and vegetables beginning with the eggplant, bell pepper, tomato and fresh basil leaves. Top with the roasted mushroom and arrange the rest of the vegetables on top of it in the reverse order. The final ingredient will be the rest of the mozzarella cheese and the roasted garlic coated bread.

To grill the sandwich, preheat a medium saute pan on medium low heat. Lightly spray with olive oil and add the pat of butter. Place the sandwich in the pan and grill for about 5 minutes or until the bread is golden brown and the cheese has melted. Carefully turn the sandwich over and repeat. If needed, lightly spray the bread with olive oil or vegetable spray before turning.

Yields one serving = 410 calories, 2 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

California Turkey Sandwich

I decided to kick up my lunch a little today. Instead of that ho-hum, boring turkey on whole wheat, I'm making a "California Turkey Sandwich" with avocado butter and some great vegetables.

California Turkey Sandwich

Yields 1 sandwich and side = 380 calories, 3 carbohydrate exchanges, 2 lean protein exchanges, 1 vegetable exchange and 1 fat exchange.

2 Tbsp. Haas Avocado, mashed

1/4 tsp. garlic, minced through a garlic press

1 Tbsp. flat leaf parsley, chopped fine

1 1/2 tsp. red onion. finely diced

1 tsp. lime juice

2 slices of whole grain bread, toasted

2 ounces turkey breast

2 slices tomato

1/2 cup sprouts

salt and pepper to taste

1 small apple, sliced

Begin by making the avocado butter. Mash the avocado with a fork. Add the garlic, parsley, red onion and lime juice and blend well. Season to taste with salt and pepper. Spread the avocado butter on the whole grain toast, using all of it. Layer the turkey, tomato and sprouts on top and cover with remaining slice of toast. Slice on the diagonal and arrange the apple slices around the sandwich.