365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Re: Chicken, Pear, and Parmesan Salad

Wednesday, July 8, 2009

[Healthy_Recipes_For_Diabetic_Friends] Re: Chicken, Pear, and Parmesan Salad - 26g Carbs, 4g Fiber, 18g Sugar

Hi IM a type 1 why do I see  a lot of honey and sweet stuff that I know Will rase my b/s. ?

Hi all wow this is great !!!!!
Have Fun
    Val



Thanks VTucker
________________________________
From: trulycoolchick <trulycoolchick@yahoo.com>
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Sent: Wednesday, July 8, 2009 3:24:16 PM
Subject: Chicken, Pear, and Parmesan Salad - 26g Carbs, 4g Fiber, 18g Sugar

Chicken, Pear, and Parmesan Salad - 26g Carbs, 4g Fiber, 18g Sugar

The convenience of purchasing already-prepped produce comes with a cost. Save yourself time later by chopping and slicing your produce all at once when you get home from the grocery store so the ingredients are recipe-ready.

SERVINGS: 4 (about 2-1/2 cup) servings

2 Tbsp cider vinegar or white wine vinegar
2 Tbsp olive oil or canola oil
1 Tbsp honey
1/4 tsp salt
1/4 tsp ground black pepper
5 cups torn fresh spinach leaves
2 cups shredded or chopped cooked chicken breast
2 pears, cored and cut into cubes
1/2 of a small red onion, thinly sliced
1/4 cup dried cranberries or raisins
1 ounce Parmesan cheese, shaved

1. In a small screw-top jar combine vinegar, oil, honey, salt, and pepper. Cover and shake well.

2. In a large salad bowl combine greens, chicken, pears, onion, and, cranberries. Drizzle dressing over salad, tossing to coat evenly. Top with cheese. Makes 4 (about 2-1/2 cup) servings

Easy version:
Omit vinegar, oil, honey, salt and pepper; use 1/3 cup bottled light balsamic salad dressing instead; use a 5-ounce package baby spinach leaves; use refrigerated or frozen chopped cooked chicken and pre-shredded Parmesan cheese.

SERVINGS: 4
Serving Size: about 2 1/2 cups
Nutrition per Serving:
Calories 306
Total Fat (g) 11
Saturated Fat (g) 3
Monounsaturated Fat (g) 6
Polyunsaturated Fat (g) 1
Cholesterol (mg) 64
Sodium (mg) 343
Carbohydrate (g) 26
Total Sugar (g) 18
Fiber (g) 4
Protein (g) 26
Vitamin C (DV%) 25
Calcium (DV%) 14
Iron (DV%) 12

Diabetic Exchanges:
Fruit (d.e.) 1.5
Vegetables (d.e.) 1
Lean Meat (d.e.) 3.5
Fat (d.e.) 1