Open-Faced Crab Melts
Ingredients
4 English muffins, split
1 can (6 ounces) crabmeat, drained, flaked and cartilage removed
1/3 cup mayonnaise
1 tablespoon lemon juice
1/2 teaspoon pepper
1/4 teaspoon dried tarragon
1 cup (4 ounces) shredded cheddar cheese
Directions
1. Broil English muffins 4-6 in. from the heat for 2-3 minutes or until golden brown. In a large bowl, combine the mayonnaise, lemon juice, pepper and tarragon; stir in crab. Spread over each muffin half; sprinkle with cheddar cheese. Broil for 2-3 minutes or until cheese is melted. Yield: 4 servings.
Nutrition Facts: 1 serving (1 each) equals 411 calories, 24 g fat (8 g saturated fat), 75 mg cholesterol, 676 mg sodium, 28 g carbohydrate, 2 g fiber, 19 g protein.
Lime Jalapeno Turkey Wraps
Ingredients
3 lettuce leaves
1 cup shredded cooked turkey breast (6 ounces)
2 tablespoons chopped seeded tomato
1 green onion, thinly sliced
1 teaspoon lime juice
1-1/2 teaspoons finely chopped jalapeno pepper
1/8 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
2 flour tortillas (8 inches), room temperature
2 red onion rings (1/4 to 1/2 inch thick)
2 pitted ripe or pimiento-stuffed olives, optional
Directions
1. Chop one lettuce leaf; set aside remaining leaves. In a small bowl, combine the turkey, chopped lettuce, tomato, green onion, lime juice, jalapeno, sugar, salt, garlic powder and pepper; set aside.
2. Place one lettuce leaf on each tortilla. Spoon half the filling off center on each. Fold one end over filling and roll up. Slide each wrap through the middle of an onion ring. Secure roll-up with a toothpick near the onion ring; top each with an olive if desired. Yield: 2 servings.
Nutrition Facts: One tortilla equals 291 calories, 4 g fat (1 g saturated fat), 71 mg cholesterol, 483 mg sodium, 31 g carbohydrate, 0 fiber, 0 protein. Diabetic Exchanges: 4 very lean meat, 2 starch.
Shrimp Romaine Salad
Ingredients
2 cups cooked brown rice
2 cups torn romaine
1-1/2 cups orange segments
1 cup halved cherry tomatoes
1/2 cup sliced red onion
3 tablespoons orange juice concentrate
2 tablespoons cider vinegar
1 tablespoon Crisco® Extra Virgin Olive Oil
3/4 teaspoon dried tarragon
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
3/4 pound cooked medium shrimp, peeled and deveined
Directions
1. In a large bowl, combine the rice, romaine, oranges, tomatoes and onion. For dressing, in a small bowl, whisk the orange juice concentrate, vinegar, oil, tarragon, garlic powder, salt and pepper. Set aside 4 teaspoons. Pour remaining dressing over rice mixture and toss to coat. Divide among four plates; top with shrimp. Drizzle with reserved dressing. Yield: 4 servings.
Nutrition Facts: 1 serving equals 301 calories, 6 g fat (1 g saturated fat), 166 mg cholesterol, 498 mg sodium, 41 g carbohydrate, 5 g fiber, 22 g protein. Diabetic Exchanges: 2 very lean meat, 1-1/2 starch, 1 vegetable, 1 fruit, 1/2 fat.
Pineapple Chicken Fajitas
Ingredients
2 pounds boneless skinless chicken breasts, cut into strips
1 tablespoon Crisco® Extra Virgin Olive Oil or Canola Oil
1 each medium green, sweet red and yellow pepper, julienned
1 medium onion, cut into thin wedges
2 tablespoons fajita seasoning mix
1/4 cup water
2 tablespoons honey
1 tablespoon dried parsley flakes
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 cup unsweetened pineapple chunks, drained
8 flour tortillas (10 inches), warmed
Directions
1. In a large nonstick skillet, cook chicken in oil for 4-5 minutes. Add peppers and onion; cook and stir 4-5 minutes longer.
2. In a small bowl, combine seasoning mix and water; stir in the honey, parsley, garlic powder and salt. Stir into skillet. Add pineapple. Cook and stir for 1-2 minutes or until chicken is no longer pink and vegetables are tender.
3. Place chicken mixture on one side of each tortilla; fold tortillas over filling. Yield: 8 fajitas.
Nutrition Facts: 1 serving (1 each) equals 402 calories, 8 g fat (2 g saturated fat), 63 mg cholesterol, 839 mg sodium, 44 g carbohydrate, 7 g fiber, 30 g protein.
