Recipes: Friends for Dinner

the recipes

february 2004

Friends for Dinner

Roasted Lemon Chicken Breasts with Mushrooms, Capers, and Olives

(makes 4 servings)

12	lemon slices from 2 lemons, roasted (see below)
	Olive oil cooking spray
1/8	teaspoon kosher salt
4	4-ounce boneless, skinless chicken breasts
	Freshly ground pepper
2	tablespoons all-purpose flour
1	shallot, minced
8	ounces cremini mushrooms (may use shiitake or button mushrooms)
1/4	cup sliced pitted green Italian olives or other brine-cured green olives
2	tablespoons capers, drained
3/4	cup dry white wine
1/2	cup low salt, low fat chicken broth
	fresh Italian parsley, chopped, for garnish

For roasted Lemon slices:

Preheat oven to 325° F. Line a baking sheet with parchment. Arrange thin lemon slices on the paper and coat with cooking spray. Sprinkle with kosher salt and bake until dry, about 20-25 minutes. These can be made and refrigerated one day in advance.

For Chicken:

Sprinkle the chicken with freshly ground pepper. Sprinkle with flour and shake off the excess.
Coat a skillet with cooking spray and sauté the chicken breasts until brown on both sides. Add the shallots and mushrooms, and cook for 3 minutes. Stir in the olives and capers. Add the wine and stock. Raise the heat and cook until the sauce is reduced and syrupy.
For each serving, place a piece of chicken on a bed of couscous and spinach (see below). Nap with the sauce. Garnish with parsley and 3 roasted lemon slices.

Per serving:	190 calories (18% calories from fat), 4 g total fat (0.5 saturated fat), 23 g protein, 8 g carbohydrate, 2 g dietary fiber, 50 mg cholesterol, 370 mg sodium, 208 mg potassium
Diabetic Exchanges:	3 very lean meat, 1 fat

Couscous

(Makes 4 servings)

1	cup water
1/4	teaspoon salt (optional)
1	teaspoon butter (optional)
1	cup couscous

In a saucepan bring the water, salt (if using) and butter (if using) to a boil.
Add the couscous, stirring.
Remove from heat and cover. Allow to stand for 5 minutes. Fluff with a fork before serving.

Per serving:	170 calories (17% from fat), 1 g fat (0.5 g saturated fat), 6 g protein, 33 g carbohydrate, 2 g dietary fiber, 5 mg cholesterol, 0 mg sodium. 72 mg potassium
Diabetic Exchanges:	2 bread/starch

Garlic Sautéed Spinach

(makes 4 servings)

This is my favorite spinach preparation. Here we use baby spinach because you don't have to remove the tough stems. You can use regular spinach, but do remove those stems. Spinach can be sandy, so rinse it well, and make sure you dry it so that you are not steaming it when you cook it. For those of you who have to watch you potassium, please cut way back on the amount you eat.

1	teaspoon olive oil
2	cloves garlic, sliced thin
1 1/2	pounds baby spinach, washed well and spun dry

Heat the oil in a large non-stick skill. Add the garlic and sauté for 1 minute, making sure that you do not burn it.
Add the spinach and sauté, stirring until it is wilted-barely cooked.

Per serving:	110 calories (17% from fat), 2.5 g fat (0 g saturated fat), 13 g protein, 16 g carbohydrate, 12 g dietary fiber, 0 mg cholesterol, 360 mg sodium, 2511 mg potassium
Diabetic Exchanges:	1 carbohydrate (3 vegetable)

Frozen Lemons with Meringue

(Makes 4 servings)

This frozen dessert mimics the many gelato shops in Italy. It is festive and easy.

4	lemons
1	cup no sugar, low fat vanilla ice cream
2	egg whites
1/8	teaspoon cream of tartar
1/4	cup sugar

Preheat oven to 350° F.
Cut a thin slice from the bottom of each lemon so that they stand up.
With a serrated grapefruit knife, slice off the top and then cut out the flesh, making sure to remove any pith. Chop the flesh into small pieces. Transfer to a bowl along with any juice.
Soften the ice cream and add enough of the chopped lemon to make the ice cream tart. Fill the lemons with the ice cream and refreeze.
When ready to serve, make a meringue by beating the egg whites with the cream of tartar until the mixture forms soft peaks. Beat in the sugar, 1 tablespoon at a time, until it forms stiff peaks. Spoon the meringue on top of each frozen lemon and bake until the peaks are just browned. Serve immediately.

Per serving:	110 calories (18% from fat), 2.5 g total fat (1.5g saturated fat), 3 g protein, 20 g carbohydrate, 0 g dietary fiber, 15 mg cholesterol, 110 mg sodium, 68 mg potassium
Diabetic exchanges:	1 carbohydrate

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