Cold Noodles with Sesame Sauce

This was always a staple when we would order in Chinese food and one of my daughter's favorite dishes. The funny thing is, it is the simplest dish to make! I have included suggestions for substitutions again, to reduce the carbohydrate and calories. This is not a low fat or low calorie dish so your portion control is important here, whether you use the substitutions or not. And, once again I have not included the nutrition information because there are a few variations you can use in the ingredients you choose. The best thing about this dish? The taste is amazing and it is just like the restaurant style dish you have all probably tried. I hope you enjoy.

Cold Noodles with Sesame Sauce

Ingredients:

12 ounces linguine style pasta, cooked al dente or substitute 2 packages Tofu Shirataki Noodles, either spaghetti or fettuccine style

2 Tbsp. dark sesame oil or substitute toasted sesame oil

1/4 cup all natural peanut butter, no sugar or salt added

1/4 cup tahini paste 

*note ~ you can use either all peanut butter or all tahini if you prefer by just using 1/2 cup of total of either

2 Tbsp. sugar or substitute Splenda

3 Tbsp. soy sauce or substitute reduced sodium soy sauce

1 tsp. ginger root, grated

1 Tbsp. rice vinegar (plain with no added flavors) or substitute brown rice vinegar

Tabasco sauce or other hot sauce to taste (I used Sriracha, a very potent Asian style hot sauce)

1/2 cup scallions, chopped, garnish

1 to 2 Tbsp. sesame seeds, garnish

Cook pasta, drain and set aside. If not preparing dish to serve immediately lightly sprinkle the pasta with a bit of sesame oil and toss to coat. This will prevent the pasta from sticking together so you can make this in advance and toss with sauce just before serving.

Whisk together the sesame oil, peanut butter, tahini, sugar, soy sauce, vinegar and hot sauce. Thin the sauce with 1/2 cup hot water or amount needed so sauce has the consistency of heavy cream. If preparing the sauce in advance and store it in the refrigerator until ready to serve you will need to add a bit more hot water just before tossing as it thickens more when the sauce sits.

Toss pasta with the sauce and serve garnished with scallions and sesame seeds.

Smoky Ancho Squash Puree

Tonight I present the third and last element to the restaurant quality meal that I promised you that has less than 17 grams of net carbohydrates in the entire meal. This vegetable dish is the perfect accompaniment to the Blackened Colorado River Salmon and the Cheddar and Jalapeno Light Corn Muffins. All of these dishes are simple to prepare and elegant enough for any company you may be expecting or perfect for a lovely family dinner that everyone can enjoy together. My Smoky Ancho Squash Puree uses my special technique of combining lower carb vegetables with the higher carb, starchy ones. It retains the wonderful flavor of the butternut squash and gives it depth of flavor with ancho chili and liquid smoke. A must with this meal and again so simple to prepare. I hope you enjoy.

Smoky Ancho Squash Puree

Ingredients:

2 cups butternut squash, cubed

1 cup carrots, sliced

2 cups cauliflower, cut into pieces

2 Tbsp. unsalted butter

1/2 cup heavy cream

1 tsp. ancho chili powder

1 ancho chile, hydrated with seeds and stem removed (reserve water)

2 tsp. liquid hickory smoke

Preheat oven to 400'

Cut all of the vegetables about the same size. Lightly coat a sheet pan with vegetable spray and toss the vegetables together. Season with salt and pepper if desired. Lightly coat the vegetables with the spray. Roast for about 25 minutes or until the vegetables are tender and caramelized.

While the vegetables are roasting place a dried ancho chile into a small pot and cover with water. Bring to a slow boil on high heat, reduce heat and simmer until the chile is soft. Remove chile and cool. When cool enough to handle, split it open to remove the seeds and stem. Rough chop the chile and set aside. Reserve the cooking water for the next step.

Transfer the vegetables to the bowl of food processor. Add the rest of the ingredients. Pulse to puree until smooth, adding the reserved ancho water by the tablespoon as needed until desired consistency.

Nutrition Facts

6 - 1/2 Cup Servings

Amount Per Serving

Calories 164.1

Total Fat 11.9 g

Saturated Fat 7.0 g

Polyunsaturated Fat 0.8 g

Monounsaturated Fat 3.3 g

Cholesterol 37.5 mg

Sodium 42.5 mg

Potassium 524.4 g

Total Carbohydrate 14.6 g

Dietary Fiber 4.8 g

Sugars 1.0 g

Protein 2.6 g

Maple Sweet Potato Whip with Butter Pecans

This recipe has been a long time in coming. There were multiple variations, which were good but not quite up to my standards. This recipe will knock your socks off with its maple creamy goodness and crisp butter pecans on the top. You will never know the difference between this whipped sweet potato and any other version. I researched the carbohydrates in whipped sweet potatoes and was astounded to find that in a half cup portion of Stouffer's brand there were 41 grams net carbs of which 23 grams were sugar. In this recipe there are only 10.9 grams net carbs of which only 1.9 grams are sugars in the same sized portion. A huge difference that makes them guilt free while still being full flavored! This must be included on your Thanksgiving Day table as well as any other special holiday! I hope you enjoy.

Maple Sweet Potato Whip with Butter Pecans

Ingredients:

2 cups sweet potatoes, diced

3 cups carrots, chopped

3 cups cauliflower, chopped

1/4 cup pecan halves

2 Tbsp. unsalted butter, reserve 1 Tbsp. for potatoes

1 tsp. vanilla

1 tsp. Splenda

1 tsp. cinnamon

pinch nutmeg and ground ginger

3/4 cup sugar free maple syrup (I used Vermont brand with 5 g carb per 1/4 cup)

1/2 cup heavy cream

salt

Preheat oven to 400'

Cut the sweet potatoes, carrots and cauliflower into like sized pieces and place in a large pot and fill with cold salted water. Set on high heat and bring to a boil and cook for about 15 minutes or until the vegetables are very tender. Drain and return pot to heat for a minute or two to evaporate any excess water.

While the vegetables are cooking melt 1 tablespoon of butter with the Splenda and a pinch of salt. Stir in the vanilla and toss mixture with pecans. Arrange on a sheet pan in a single layer and roast for about 5 minutes, watching carefully so they do not burn. Remove and reserve.

When the vegetables are done add half to the bowl of a food processor along with about half of the other ingredients. Pulse until smooth. Transfer to a large bowl and repeat process for the next batch. Blend everything well in the large bowl to make sure the ingredients are distributed evenly. Transfer to a serving bowl and decoratively arrange the pecans on top.

Nutrition Facts

10 - 1/2 Cup Servings

Amount Per Serving

Calories 136.7

Total Fat 9.1 g

Saturated Fat 4.4 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 3.2 g

Cholesterol 22.5 mg

Sodium 79.8 mg

Potassium 291.1 mg

Total Carbohydrate 13.9 g

Dietary Fiber 3.0 g

Sugars 1.9 g

Protein 1.9 g

Mashed Faux-Tato

Do you miss mashed potatoes? I bet you do because I know that I do. There is nothing like the creamy smooth and buttery taste, until now. I present to you, for your Thanksgiving table and any other night for that matter, a perfectly delicious and creamy mashed faux-tato. I hope you enjoy.

Mashed Faux-Tato

Ingredients:

2 cups potatoes, 1/2 " dice

6 cups cauliflower, cut into like sized pieces (one large head)

3 Tbsp. unsalted butter

2 Tbsp. reduced fat sour cream

1 Tbsp. chives

salt and pepper

Cut potatoes and cauliflower into equal sized pieces and add to a large pot of cold salted water. Bring to boil on high heat, reduce heat slightly and cook until vegetables are tender, about 30 to 45 minutes, stirring occasionally. Drain and return vegetables to pot and heat for a minute or two to remove any excess water remaining. Remove from heat and mash, run through a food mill or potato ricer. Add the butter, sour cream and chives and blend well. Season with salt and pepper to taste or as allowed. The cauliflower keeps the mixture moist so there is no need for any additional liquids.

Nutrition Facts

10 - 1/2 Cup Servings

Amount Per Serving

Calories 72.8

Total Fat 4.0 g

Saturated Fat 2.4 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 1.1 g

Cholesterol 10.5 mg

Sodium 21.5 mg

Potassium 314.0 mg

Total Carbohydrate 8.5 g

Dietary Fiber 2.2 g

Sugars 0.2 g

Protein 1.9 g

Turkey Stuffing with Nappa Cabbage, Sausage and Apples

Okay, I admit it. Turkey stuffing is my weakness and for me, it's the best part of the Thanksgiving Day feast. I think that must be true for many of us diabetics and I bet there are many who thought they would never be able to eat stuffing again without spiking their meter. Well, I have taken a blend of homemade, low carb croutons for texture, added lots of delicious vegetables, a little apple and a flavorful sausage, married them with seasonal herbs and spices to come up with this recipe. I baked it casserole style due to the health issues involved when cooking stuffing in a turkey. As diabetics we can't be too careful. I hope you enjoy.

Turkey Stuffing with Nappa Cabbage, Sausage and Apples

Ingredients:

10 slices low carb bread, cut into cubes, 9 per slice

1 cup celery, diced

1 cup leeks, sliced

3 cloves garlic, minced

6 cups nappa cabbage, sliced thin

1 Tbsp. olive oil

1 cup apples, chopped

1 Tbsp. poultry seasoning

1 tsp. thyme

1 tsp. ground sage

1 tsp. rosemary

1 - 12 ounce package Aidells Chicken and Apple Sausage, sliced thin (if unavailable you can substitute your favorite mild sausage)

1 cup fresh parsley, chopped

1 to 1 1/2 cups low sodium turkey broth

vegetable spray

salt and pepper to taste

Preheat oven to 400'

Place the bread cubes on a sheet pan and lightly coat with vegetable spray, salt and pepper if desired. Toast in oven for 12 to 15 minutes or until the croutons are golden brown and crisp. Turn once during baking so that they toast evenly on all sides. Remove and set aside.

Pour olive oil into a large saute pan over medium high heat. Add the celery, leeks, garlic and saute for about 5 minutes or until the vegetables are translucent and becoming tender. Add the cabbage and saute for another 5 to 7 minutes until tender and the moisture has evaporated completely. If your saute pan is not large enough just do this in batches and reserve cooked vegetables in a large bowl. Add the apples, poultry seasoning, thyme, ground sage and rosemary. Toss well and continue to saute another 5 minutes. Remove to large bowl and set aside.

Lightly coat the same saute pan with vegetable spray and saute the sliced sausage in small batches until caramelized and brown. Place in bowl with the vegetables. Add the parsley and croutons to this mixture and toss to blend. Pour in the turkey stock 1/2 cup at a time, until the mixture is moistened but not soggy. This is where you will need a little kitchen judgement. Since the type of low carb bread croutons will differ they will also accept moisture differently. You do not want to make your crispy croutons too wet as the vegetables will give off a little more moisture during baking. Add the stock a little at a time, tossing to blend well. Make sure no excess liquid is in the bottom of the bowl.

Turn into a 9" by 13" casserole dish that has been lightly coated with vegetable spray. Bake for 45 to 50 minutes or until the stuffing is hot and the top is browned and crusty.

Nutrition Facts

14 - 1/2 Cup Servings

Amount Per Serving

Calories 180.4

Total Fat 10.3 g

Saturated Fat 1.2 g

Monounsaturated Fat 0.1 g

Polyunsaturated Fat 0.7 g

Cholesterol 27.1 mg

Sodium 392.6 mg

Potassium 368.3 mg

Total Carbohydrates 11.2 g

Dietary Fiber 2.2 g

Sugars 0.8 g

Protein 14 g

Note ~ There are many varieties of low carb bread available and this recipe along with the nutrition facts are based on one slice containing 8 grams of total carbs with 1 gram of dietary fiber.

Melange of Fall's Finest Vegetables with Dijon and Thyme

This is a classic recipe that I have been preparing every Thanksgiving for years. It has always been requested by my family and guests alike and disappears like magic. Simple yet full of bold flavor, this recipe will be a sure fire success for your table, too. I have modified it slightly so that it contains less high carb root vegetables and I've replaced them with lower carb varieties with lots of fiber. My cooking sauce has not changed one bit. Thick with a blend of olive oil and Dijon mustard and boosted with the mild sweetness of shallots and the lemony taste of thyme, it naps the vegetables, caramelizes them beautifully and delivers a punch of flavor. I hope you enjoy.

Melange of Fall's Finest Vegetables with Dijon and Thyme

Ingredients:

2 cups butternut squash, cut into 1" cubes

2 cups turnips, cut into 1" cubes

1 cup sweet potato, cut into 1" cubes

1 cup cauliflower, cut into 1" pieces

1 cup carrots, cut into 1" pieces

6 garlic cloves, sliced

1/4 cup olive oil

1/4 cup Dijon mustard

1 1/2 tsp. thyme

2 Tbsp. shallots, chopped fine

1/4 cup fresh parsley, chopped
salt and pepper to taste

Preheat oven to 400'

In a small bowl whisk the olive oil, Dijon mustard, thyme and shallots together. Add salt and pepper if desired. Set aside.

Place vegetables and garlic slices on a sheet pan and pour the olive oil mixture over them. With clean hands, toss the vegetables to coat and arrange in a single layer. Bake for about 50 minutes to one hour until the vegetables are caramelized and tender, carefully turning a few times with a spatula during cooking time. Remove from oven and toss with parsley just prior to serving.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving

Calories 129.6

Total Fats 7.0 g

Saturated Fat 0.9 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 5.0 g

Cholesterol 0.0 mg

Sodium 222.2 mg

Potassium 356.9 mg

Total Carbohydrate 14.9 g

Dietary Fiber 3.5 g

Sugars 2.0 g

Protein 1.7 g

Labor Day Weekend Barbecue Basics

Well, the summer is drawing to a close and it's time for that traditional Labor Day celebration. There is nothing that we as diabetics have to miss out on either. I am posting a variety of recipes below to help make your barbecue a delicious success and no one will ever know the difference. Choose your favorites and don't forget to count your total carbohydrates, vegetables, proteins and fats for your meal. The first recipe is my basic barbecue sauce, which is good for meat, pork or chicken and is also great as a dipping sauce. You may want to double or even triple the recipe, depending on how many people you'll be cooking for. I hope you enjoy it.

Hickory Smoke Barbecue Sauce

Ingredients:

1/2 medium onion, finely diced

2 garlic cloves, finely minced

2 Tbsp. sugar free apricot preserves

2 Tbsp. tomato paste

1 to 1 1/2 tsp. liquid Hickory Smoke

2 Tbsp. brown sugar substitute

1 Tbsp. yellow mustard

1/4 cup malt vinegar

1 cup reduced sodium beef stock

black pepper to taste

olive oil spray

Saute the onion and garlic in a small sauce pan coated with olive oil spray on medium high heat. Add the rest of the ingredients, blend well. Bring to a simmer, reduce heat and continue to simmer for about 10 to 15 minutes or until the sauce has reduced by half and has thickened.

Yields 3 - 1/2 cup servings

Variations:

Spicy Barbecue Sauce - saute jalapeno pepper or green chile peppers with the onion and garlic. Add 1/4 tsp. chili powder and cumin along with the rest of the ingredients before reducing.

Southwestern Barbecue Sauce - add rehydrated and diced ancho chile peppers to the onion and garlic saute and replace the liquid hickory smoke with an equal amount of liquid mesquite smoke.

Each serving contains 28 calories, 7.5 g carbohydrate, less than 5 g fat.

Roasted Corn and Tomato Skewers

Ingredients:

4 large ears of fresh summer corn, about 7 3/4" to 9" long

1 pint of cherry tomatoes

1/4 cup unsalted butter

1/2 tsp. chili powder

1/2 tsp. garlic powder

1/4 tsp. cumin

If you are using wooden skewers, soak them for about 30 minutes in water so they will not burn on the grill. While soaking them, clean the corn and cut each ear into two inch widths. Alternate a piece of corn and a cherry tomato on the skewer so that you have three pieces of corn and three tomatoes, ending with the tomato. In a small sauce pan melt the butter and add the seasonings, stirring well to combine over low heat. Cook gently for five minutes to marry the flavors. Use this mixture to baste the skewers on the grill.

Yields four servings

Each serving contains 161.8 calories, 27.9 g carbohydrate, 5.7 g fat

Grilled Asparagus

Ingredients:

1 lemon, zest and juice

1 Tbsp. garlic, minced

1/4 cup olive oil

salt and pepper

1 bunch large asparagus spears, about 7 1/4" to 8 1/2" long

Clean asparagus and snap off the bottom at its natural point by bending one asparagus. It will break where the asparagus is tender. Use this as your marker and line up the other pieces and cut them at the same point. Place asparagus in a container so that they lay flat. Blend the lemon zest, juice, garlic and olive oil in a small bowl with a whisk. Season to taste with salt and pepper. Pour mixture over the asparagus and toss gently to coat. Marinate in the refrigerator, covered, for at least 2 hours. Before grilling shake off any excess marinade.

Each piece of asparagus contains about 24.5 calories, 0.9 g carbohydrate and 2.3 g fat

Grilled Lemon Potatoes

Ingredients:

12 ounces Yukon Gold or Idaho potatoes, sliced into 1/2" thick rounds

1 lemon, zest and juice

1 Tbsp. garlic, minced

1/4 cup olive oil

salt and pepper to taste

In a large bowl blend the lemon zest, juice, garlic and olive oil with a whisk and season with salt and pepper as desired. Add the potato slices and toss well to coat. Cover and refrigerate for about 30 minutes prior to grilling so flavors marry well. Shake off any excess marinade before grilling.

Yields 4 - 3 ounce servings. Each serving contains 195.5 calories, 17.6 g carbohydrate and 13.6 g fat

Note - the total calories and fat reflects the total amount of olive oil used in marinade and may actually be less when cooking.

Creamy Cole Slaw

Ingredients:

1/2 cup reduced fat mayonnaise

1/2 cup reduced fat sour cream

1 Tbsp. malt vinegar

1 tsp. Splenda

1/2 large head cabbage, thinly shredded

3 large carrots, thinly shredded

1/2 cup purple cabbage, thinly shredded

salt and pepper to taste

In a large bowl blend the mayonnaise, sour cream, malt vinegar and Splenda. Taste for seasoning and adjust to your personal taste for sweetness or tartness. Season with salt and pepper as desired. Shred the cabbages and carrots in your food processor. Add the cabbages and carrots and toss well. Cover bowl and refrigerate overnight if possible or at least 4 hours before serving so the cabbage is wilted but crisp and the flavors marry.

Yields about 12 servings.

Each serving contains about 55.1 calories, 5.3 g carbohydrate and 3.6 g fat.

Note - you can use a bag of prepared cole slaw mix from the produce department of your grocery store if preferred.

Have a wonderful and safe holiday weekend!!!!! Don't forget our motto ~ Eat, live and enjoy life!!!

Can't Miss Mashed Potatoes

Tuesday dinner is going to have to be a simple meal like yesterdays was. I have chosen a simple flank steak, seasoned with salt and cracked black pepper and granulated garlic and will broil it to medium rare, about 3 or 4 minutes on each side. Portion size is 3 ounces cooked for 3 protein exchanges. Flank steak is a very lean meat and is delicious. I am kind of a steak purest and don't like a lot on my steak. I enjoy the flavor of the beef. For my side dishes I have chosen Spiced Garlic Broccoli and Mashed Potatoes.

To prepare the broccoli you will need fresh or frozen broccoli florets, crushed red pepper flakes, minced garlic and olive oil. The amounts depends on how many you are cooking for. This is a simple recipe and is very forgiving. For fresh broccoli all you need to do is place a large skillet on medium heat and add about 1/2 cup water. Bring to simmer and add the broccoli. Cover and cook for about 5 to 7 minutes or until the broccoli is crisp tender and all of the water has evaporated. Add about 1 teaspoon of olive oil and stir. Add crushed red pepper flakes and minced garlic. I use about 1/4 tsp. crushed red pepper flakes and 1 Tbsp. minced garlic for the florets from one large bundle of broccoli but it is entirely up to your taste and how hot and garlicky you like it. Heat to lightly brown the garlic, stirring frequently. That's it! Really simple and delicious. If you are using frozen just eliminate the step with the water and go right to adding olive oil, crushed red pepper flakes and garlic to your skillet, then add broccoli. Don't forget that a one cup serving of cooked broccoli is equal to 15 g carbohydrate or 2 carbohydrate exchanges.

Now for the best part...the mashed potatoes. Here is my recipe and I hope you enjoy it. The best part of this recipe is that you can enjoy twice the amount of mashed potatoes for very few extra grams of carbohydrates and there is more fiber. Please read the Nutritional Information at the bottom of the recipe.

Can't Miss Mashed Potatoes

Creamy texture with a delicious potato taste, you'll never
know you are missing all those carbs!

Ingredients
2 large Yukon Gold or Idaho potatoes (24 ounces)
5 cups cauliflower (one large head)
1 Tbsp. unsalted butter
2 Tbsp. reduced fat sour cream
1 Tbsp. chives (fresh or dried)
1/2 cup low sodium chicken stock, optional
salt and pepper to taste

I prefer to leave the potato skin on but this is entirely up to your own taste. Cut potatoes and cauliflower florets into equal sized pieces and add to a large pot of cold salted water. Bring to boil, reduce heat and cover. Cook for between 15 and 20 minutes or until tender. Drain and return to pot over very low heat for a few minutes to evaporate any excess liquids, watching it and stirring occasionally. Remove from heat and mash or run through a potato ricer or food mill. Stir in the butter, sour cream and chives. Season to taste with salt and pepper. The cauliflower keeps the mixture moist enough and no additional liquids should be needed. If it is too thick add up to 1/2 cup low sodium chicken stock, one tablespoon at a time, until desired consistency is reached.

• The following options for the Can't Miss Mashed Potatoes are not included in the nutritional value and do not make any appreciable difference.
• Add three or four peeled cloves of garlic to the cooking water with the potatoes and cauliflower and mash with mixture for a mild garlicky mashed potato.
• Add the zest of 1/2 lemon to the mashed potatoes along with the chives for a bright, light lemon essence.

Nutritional Information
Yields 6 one cup servings
Amount per serving

Calories 140.2

Total Carbohydrate 26.1 g

• Dietary Fiber 4.8 g
• Sugars 1.1 g

Total Fat 2.9 g

• Saturated Fat 1.7 g
• Polyunsaturated Fat 0.3 g
• Monounsaturated Fat 0.8 g

Cholesterol 7.5 mg
Sodium 114.7 mg
Potassium 814.4 mg
Protein 4.4 g

Herb Crusted Dijon Salmon and Vegetable Couscous

This is our all time favorite recipe in my home and is very quick and easy to prepare. This will let you relax after a long week and enjoy your evening.

Herb Crusted Dijon Salmon

Ingredients:

4 - 4 ounce portions of salmon, each about 1" thick

1 Tbsp. Dijon mustard

1 tsp. dried dill

1 tsp. dried tarragon

1 tsp. dried chives

1 tsp. dried chervil

1 tsp. dried parsley

salt and pepper to taste (sea salt if you have it)

vegetable spray

Preheat oven to 400'.

Place the salmon fillets on a cookie sheet that has been lightly coated with vegetable spray. Coat the top of each fillet with some of the Dijon mustard. Season with salt and pepper to taste. Sprinkle the herbs equally on each piece of salmon. Cover loosely with aluminum foil and bake about 10 to 12 minutes or until salmon is no longer translucent.

Yields four portions. Each portion = 180 calories, 3 protein exchanges.

Vegetable Couscous

Ingredients:

1 cup couscous

1 cup low sodium chicken stock (more or less as needed per package directions)

2 cups tomato, diced

1/2 cup onion, minced

1 1/2 cups zucchini, diced

2 cloves garlic, minced fine

1 cup flat leaf parsley, chopped

1/4 cup pine nuts

Prepare couscous per package directions using low sodium chicken stock instead of water. Fold in vegetables and garlic while couscous is steeping. Fold in parsley and pine nuts when couscous is done and has absorbed all the stock.

Yields four servings. Each serving = 280 calories, 3 carbohydrate exchanges, 2 vegetable exchanges, 1 fat exchange.

Total per serving = 460 calories, 3 carbohydrate exchanges, 3 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

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