Tuesday, December 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Black Eyed Pea Hummus - 28g Carbs, 12g Fiber, 1g Sugar

 

Black Eyed Pea Hummus - 28g Carbs, 12g Fiber, 1g Sugar

From: www.dietsinreview.com
Serving: 10
Serving Size: 1/4 cup

1 (15.5 oz can) black eyed peas, drained and rinsed
3 Tbsp tahini (ground sesame seeds)
3-4 cloves garlic, minced
1 Tbsp fresh parsley
1/4 tsp paprika
Juice and zest of one lemon
Pinch each salt and pepper
1/3 cup extra virgin olive oil
Veggies and pita chips for serving

Add black eyed peas, tahini, garlic, parsley, paprika, lemon zest and juice, salt and pepper to a food processor and whirl to combine.

Slowly drizzle in olive oil until creamy. Then add in water to desired consistency, remembering it will thicken in the refrigerator.

Taste and adjust seasonings as needed. Serve in small dishes alongside veggies and pita chips and garnish with a drizzle of olive oil, sprinkle of paprika and a few black eyed peas.

Serving: 10
Serving Size: 1/4 cup
Nutrition per Serving: 193 Calories, 9g Fat, 1g Saturated Fat, 23mg Sodium, 28g Carbs, 12g Fiber, 1g Sugar, 11.5g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Southwestern Polenta with Corn Chiles - 15g Carbohydrate; 1g Dietary Fiber; 4 pts plus

 

4 pts plus; I also added a sprinkle of sun-dried tomatoes (the dry ones, not oil packed).
                       
* Exported from MasterCook *

            Slow Cooker Southwestern Polenta with Corn Chiles

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Nonstick cooking spray
  29            ounces  broth -- (2-14.5 oz cans)
  6             ounces  shredded Monterey Jack cheese -- (1 1/2 cups)
  1                cup  coarse-ground yellow cornmeal
  1                cup  frozen whole-kernel corn
  1                cup  evaporated milk
  4              ounce  diced green chile peppers -- (1 can) undrained
  2             cloves  garlic -- minced
  1           teaspoon  dried oregano -- crushed
     1/2      teaspoon  salt
                        To garnish: -- tomatoes, (optional)

Line a 3 1/2- or 4-quart slow cooker with a disposable slow cooker liner.
Coat liner with cooking spray. In a large bowl combine broth, cheese,
cornmeal, corn, evaporated milk, chile peppers, garlic, oregano, and salt.
Transfer cornmeal mixture to the prepared cooker.

Cover and cook on low-heat setting for 7 to 9 hours or on high-heat
setting for 3 1/2 to 4 1/2 hours, stirring once halfway through cooking.
Turn off cooker. Let stand, covered, for 30 minutes, stirring
occasionally. If desired, garnish with chopped tomatoes.

Number of Servings: 12
Prep. 20 minutes 
Slow Cook: 7 to 9 hours (low) or 3 1/2 to 4 1/2 hours (high) 
Stand: 30 minutes 

Nutrition facts per serving: 137 cal., 7 g total fat (4 g sat. fat), 19 mg
chol., 49i mg sodium, 14 g carb., 1 g dietary fiber, 3 g sugar, 6 g
protein.

Cuisine:
  "TexMex"
Source:
  "Better Homes & Gardens Year-Round Slow Cooker: more than 500 recipes
  for all seasons"
S(Formatted by Chupa Babi):
  "Dec 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 140 Calories; 6g Fat (39.7%
calories from fat); 6g Protein; 15g Carbohydrate; 1g Dietary Fiber; 19mg
Cholesterol; 201mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 1 Fat.

Nutr. Assoc. : 0 0 0 435 0 0 901657 0 0 0 0

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Sunday, December 29, 2013

[Healthy_Recipes_For_Diabetic_Friends] Spice-It-Up Seasoning Mix - 4g Carbohydrate; 1g Dietary Fiber; 1 pt plus

 

                      
* Exported from MasterCook *

                        Spice-It-Up Seasoning Mix

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  paprika
  1         tablespoon  garlic powder
  1         tablespoon  onion powder
  1         tablespoon  black pepper
  1         tablespoon  salt
  1         tablespoon  cayenne pepper
  1         tablespoon  crushed parsley flakes
  1           teaspoon  coriander
  1           teaspoon  granulated Splenda sweetener -- Stevia or sugar
     1/2      teaspoon  leaf thyme
     1/2      teaspoon  leaf tarragon
     1/2      teaspoon  dried lemon peel

Combine all ingredients and mix well. Place in a sealed shaker jar. Use as
a general seasoning.

Makes about 1/2 cup (8 one-tablespoon servings)

ChupaNote: all herbs are dried.

Source:
  "Recipes from Joan's Kitchen"
S(Formatted by Chupa Babi):
  "Dec 2013"
Yield:
  "1/2 cup"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 16 Calories; trace Fat (13.4%
calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 802mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 3135 0 1440 3159 3158 800

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Herbed Wild Rice - 32g Carbohydrate; 3g Dietary Fiber; 4 pts plus

 

Next time I'll add some chopped green bell pepper, or jalapeno for some kick.
                      
* Exported from MasterCook *

                       Slow Cooker Herbed Wild Rice

Recipe By     :
Serving Size  : 13    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 15%)          Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  fresh button mushrooms -- quartered
  1 1/2           cups  chopped onions -- (3 medium)
  1                cup  sliced carrots -- (2 medium)
  1                cup  wild rice -- rinsed and drained
  1                cup  regular brown rice
  1         tablespoon  butter
  4             cloves  garlic -- minced
  1           teaspoon  dried basil -- crushed
     1/2      teaspoon  dried thyme -- crushed
     1/2      teaspoon  dried rosemary -- crushed
     1/4      teaspoon  ground black pepper
  29            ounces  vegetable broth -- or chik'n broth, (2 cans 14.5 oz)
  14 1/2        ounces  diced tomatoes -- undrained, (1 can)

In a 3 1/2- or 4-quart slow cooker combine mushrooms, onions, and carrots.
Stir in wild rice, brown rice, butter, garlic, basil, thyme, rosemary, and
pepper. Pour broth and tomatoes over mixture in cooker.

Cover and cook on low-heat setting for 6 to 7 hours or on high-heat
setting for 3 to 3 1/2 hours. Stir before serving.

Number of Servings: 12 to 14
Prep: 25 minutes 
Slow Cook: 6 to 7 hours (low) or 3 to 31/2 hours (high) 

Nutrition facts per serving: 143 cal. (13 % fat), 2 g total fat (1 g sat.
fat), 3 mg chol., 333 mg sodium, 28 g carb., 2 g dietary fiber, 4 g
protein.

Source:
  "Better Homes & Gardens Year-Round Slow Cooker: more than 500 recipes
  for all seasons"
S(Formatted by Chupa Babi):
  "Dec 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 169 Calories; 3g Fat (13.5%
calories from fat); 5g Protein; 32g Carbohydrate; 3g Dietary Fiber; 3mg
Cholesterol; 436mg Sodium.  Exchanges: 2 Grain(Starch); 1 Vegetable; 1/2
Fat.

NOTES : Cooker: 3 1/2 to 4 qts
        Time: Low for 6 to 7 hrs, High for 3 1/2 - 4 hrs

Nutr. Assoc. : 900231 0 0 0 2367 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Herbed Dressing Casserole - 26g Carbohydrate; 2g Dietary Fiber; 6 pts plus

 

Note: also added 1 teaspoon Aleppo red pepper (or substitute 1/2 t. smoked paprika & 1/2 t. ground red pepper)
                      
* Exported from MasterCook *

                  Slow Cooker Herbed Dressing Casserole

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces  sliced fresh mushrooms -- (4 1/2 cups)
  1                cup  sliced celery -- (2 stalks)
  1                cup  chopped onion -- (1 large)
  6        tablespoons  butter -- or margarine
     1/3           cup  snipped fresh basil -- or 1 tablespoon dried basil, crushed
     1/2      teaspoon  ground black pepper
  12              cups  dry bread cubes -- *
  1                can  broth -- (14.5 ounce) (1 can)
     3/4           cup  chopped pecans -- toasted

In a 12-inch skillet cook mushrooms,  celery, and onion in hot butter over
medium heat for 5 minutes. Remove from heat; stir in basil and pepper. In
a very large bowl combine mushroom mixture and bread cubes. Drizzle broth
over bread mixture, and toss gently until bread is moistened. Transfer to
a 3 1/2 or 4-quart slow cooker.

Cover and cook on low-heat setting for 3 1/2 to 4 hours.

Just before serving, gently stir in pecans.

Number of Servings: 12
Prep: 30 minutes 
Slow Cook: 3 1/2 to 4 hours (low) 

*Tip: To make dry bread for stuffing, preheat oven to 3ooF. Cut fresh
bread into 1/2-inch cubes. (You'll need 18 to 21 slices of bread to make
12 cups of dry cubes.) Spread cubes in a large shallow roasting pan. Bake
for 10 to i5 minutes or until bread cubes are dry, stirring twice; cool.
(Bread will continue to dry and crisp as it cools.)

Nutrition facts per serving: 234 cal., 13 g total fat (5 g sat. fat), 17
mg chol., 399 mg sodium, 24 g carb., 2 g dietary fiber, 3 g sugar, 6 g
protein.

Source:
  "Better Homes & Gardens Year-Round Slow Cooker: more than 500 recipes
  for all seasons"
S(Formatted by Chupa Babi):
  "Dec 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 233 Calories; 13g Fat (47.5%
calories from fat); 5g Protein; 26g Carbohydrate; 2g Dietary Fiber; 16mg
Cholesterol; 328mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 2 1/2 Fat.

NOTES : Cooker: 3 1/2 to 4 qt
        Time: Low for 3 1/2 to 4 hrs

Nutr. Assoc. : 0 0 0 0 20028 0 2337 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic Soup - 9g Carbohydrate; 1g Dietary Fiber; 5 pts plus

 

* Exported from MasterCook *

                           Roasted Garlic Soup

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              whole  bulb garlic -- peeled
  1                     leek -- 2-inch large dice
     1/2           cup  diced onion -- large 2-inch dice
     1/3           cup  diced scallions
  7               cups  broth -- divided
                        Salt and pepper to taste
  1                cup  heavy cream
  1                cup  croutons

Place garlic bulb, leek, onion, and scallions in a small roasting pan. Add
2 cups broth and place in a preheated 350° oven. Roast mixture 1
hour, stirring occasionally until garlic is mushy. Remove from oven; add 1
cup broth, and puree the mixture. Strain mixture through a china cap (or
fine strainer) and place in a saucepan. Add rest of broth and
heavy cream to saucepan. Bring to a boil and simmer on medium-low heat 45
minutes. Adjust seasoning.Place in 8 bowls and garnish with croutons. 

Serves 8.

Source:
  "The Simply Great Cookbook II"
S(Formatted by Chupa Babi):
  "Dec 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 171 Calories; 13g Fat (65.6%
calories from fat); 6g Protein; 9g Carbohydrate; 1g Dietary Fiber; 41mg
Cholesterol; 709mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.

Nutr. Assoc. : 3506 0 0 902684 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Golden Peach Gazpacho - 25g Carbohydrate; 4g Dietary Fiber; 3 pts plus

 

 Exported from MasterCook *

                          Golden Peach Gazpacho

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     sweet yellow peppers
  1                     sweet red pepper
  4                     peaches -- peeled, pitted
  1              clove  garlic -- minced
     1/2           cup  peach nectar -- *
     1/2           cup  vegetable stock
  2        tablespoons  chopped fresh chives
  1         tablespoon  white wine vinegar
     1/4      teaspoon  sea salt
     1/4      teaspoon  pepper
  1               Dash  hot pepper sauce

Place peppers on greased grill or rimmed baking sheet. Grill over
medium-hot coals, or broil, turning often, until charred (it is quite a
bit faster in an oven). Let cool slightly; peel and seed, catching any
juices in a bowl. In a processor or blender, puree half the peppers and
half the peaches; add to bowl with pepper juice.
Cut remaining peppers and peaches into small dice; add to bowl along with
garlic, peach nectar, stock, half the chives, vinegar, salt, pepper, and
pepper sauce. Cover and chill thoroughly, about an hour. Serve, garnished
with remaining chives. 

Serves 4.

Note: *If you don't have peach nectar, puree a peach, press through a
sieve, and add a bit of water, enough to give a nectar-like consistency.

AuthorNote: Sweet, tangy, and a bit of a bite. (And you thought gazpacho
was only red.)

Source:
  "Simply Souper!"
S(Formatted by Chupa Babi):
  "Dec 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 106 Calories; 1g Fat (5.9% calories
from fat); 2g Protein; 25g Carbohydrate; 4g Dietary Fiber; trace
Cholesterol; 329mg Sodium.  Exchanges: 0 Grain(Starch); 1 Vegetable; 1
Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Creamy Artichoke Dip - 16g Carbs, 5g Fiber

 

Creamy Artichoke Dip - 16g Carbs, 5g Fiber

From: Paleo Snack Recipes - Convenient Recipes for Delectable Cuisine (The Easy Recipe) Aphra, Scarlett
Prep Time: 20 min
Servings: 8

1 scant cup raw cashews
2 (14 oz cans) artichoke hearts, drained and chopped
2 (10oz boxes) frozen spinach, defrosted and chopped
1 Tbsp coconut oil
1 medium onion, diced
1 Tbsp garlic, minced
1 Tbsp lemon juice
1 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder

1. Cover the cashews in water and soak for 4 hours.

2. Drain the cashews and place them in a food processor with 1 cup fresh water.

3. Blend until smooth and well combined - this may take several minutes. Set aside.

4. Heat the oil in a skillet over medium heat.

5. Add the garlic and cook for 1 minute.

6. Stir in the onions and cook for about 8 minutes until tender.

7. Add the artichokes and spices and cook until heated through.

8. Stir in the spinach and lemon juice and heat through.

9. Add the creamed cashews and serve warm.

Servings: 8
Nutrition per Serving: 165 Calories, 8g Fat, 8g Protein, 16g Carbs, 5g Fiber

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Saturday, December 28, 2013

Re: [Healthy_Recipes_For_Diabetic_Friends] Crab Artichoke Dip - 11.4g Carbs, 2.6g Fiber, 0.8g Sugar

 

For the nutrition purposes... caloriecount used plain. Consider this if using something other than plain. Added salt, etc.

Either could be used depending on the flavor you prefer. Marinated will, of course, add more flavor even if drained, than plain artichokes. It really does not matter if can or jar. The amount added is the key.


I have some artichoke bottoms here that I plan to use for this. I eat rather plain due to necessity. I can add seasoning to my taste. You can do the same.


Hope this helps.

Take care,
Gloria

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Re: [Healthy_Recipes_For_Diabetic_Friends] Crab Artichoke Dip - 11.4g Carbs, 2.6g Fiber, 0.8g Sugar

 

Might make this for New Year's Eve. Are the artichokes marinated? Where I live marinated ones are in jars and regular are in cans.

From: chefgloria1030@yahoo.com
Sent: Sat Dec 28 13:34:10 AKST 2013
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Subject: [Healthy_Recipes_For_Diabetic_Friends] Crab Artichoke Dip - 11.4g Carbs, 2.6g Fiber, 0.8g Sugar

 

Crab Artichoke Dip - 11.4g Carbs, 2.6g Fiber, 0.8g Sugar

From: www.justapinch.com - added by Nicole Darty
A co-worker brought an extra dish of this into the office a few months back and I talked her into giving me the recipe and now I am sharing it with you with a few changes of my own.
Cook time: 40 Min  
Prep time: 20 Min  
Serves: 4

1 cup shredded parmesan cheese
8 oz cream cheese
1 (6 oz jar) artichoke hearts
3/4 cup mayo
1/2 tsp dill, dried
6 clove garlic, crushed
2 green onions, chopped
8 oz fresh lump crab meat

1. Cream the Parmesan and cream cheese with a mixer. Add artichokes, mayo, dill and garlic and mix well. Add green onions and lump crab mix just until well blended.

2. Bake at 350 degrees for 40 minutes.
Nutrition From: www.caloriecount.about.com - Using fat free cream cheese.
Servings: 4
Serving Size: 244 g
Nutrition per Serving: 459 Calories, 336 Calories from Fat, 37.3g Total Fat, 20.6g Saturated Fat, 0g Trans Fat, 135mg Cholesterol, 1,074mg Sodium, 11.4g Total Carbs, 2.6g Dietary Fiber, 0.8g Sugars, 32.6g Protein -- Vitamin A 25% - Vitamin C 13% - Calcium 77% - Iron 12%
Nutrition Grade: C

Good points:
    Very low in sugar
    High in calcium
    High in phosphorus

Bad points:
    Very high in saturated fat


--
Sent from my Android phone with K-9 Mail. Please excuse my brevity.

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[Healthy_Recipes_For_Diabetic_Friends] Crab Artichoke Dip - 11.4g Carbs, 2.6g Fiber, 0.8g Sugar

 

Crab Artichoke Dip - 11.4g Carbs, 2.6g Fiber, 0.8g Sugar

From: www.justapinch.com - added by Nicole Darty
A co-worker brought an extra dish of this into the office a few months back and I talked her into giving me the recipe and now I am sharing it with you with a few changes of my own.
Cook time: 40 Min  
Prep time: 20 Min  
Serves: 4

1 cup shredded parmesan cheese
8 oz cream cheese
1 (6 oz jar) artichoke hearts
3/4 cup mayo
1/2 tsp dill, dried
6 clove garlic, crushed
2 green onions, chopped
8 oz fresh lump crab meat

1. Cream the Parmesan and cream cheese with a mixer. Add artichokes, mayo, dill and garlic and mix well. Add green onions and lump crab mix just until well blended.

2. Bake at 350 degrees for 40 minutes.
Nutrition From: www.caloriecount.about.com - Using fat free cream cheese.
Servings: 4
Serving Size: 244 g
Nutrition per Serving: 459 Calories, 336 Calories from Fat, 37.3g Total Fat, 20.6g Saturated Fat, 0g Trans Fat, 135mg Cholesterol, 1,074mg Sodium, 11.4g Total Carbs, 2.6g Dietary Fiber, 0.8g Sugars, 32.6g Protein -- Vitamin A 25% - Vitamin C 13% - Calcium 77% - Iron 12%
Nutrition Grade: C

Good points:
    Very low in sugar
    High in calcium
    High in phosphorus

Bad points:
    Very high in saturated fat

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[Healthy_Recipes_For_Diabetic_Friends] Halibut Spinach and Ginger - 4.8g Carbs, 1.1g Fiber, 0.7g Sugar

 

Halibut Spinach and Ginger - 4.8g Carbs, 1.1g Fiber, 0.7g Sugar

From: From: Easy Superfood Recipes  6-Pack: Nature's Best For Health, Wellness and Weight Loss (Kale, Quinoa, Chia Seed, Kiwi, Ginger, Apple Cider Vinegar) (Easy Recipe) Echo Bay Books, Scarlett Aphra (Kindle)

This dish can be made with all the ingredients combined in a saucepan and popped in a  low oven but it works best put together in tidy foil packages. There are a very few ingredients in this recipe and spinach provides a wonderful cushion to soak up all the delicious juices from the fish and seasons. Spinach is one of those incredible nutrient packed leafy greens that should be consumed every day. It is brimming with iron, fiber, vitamin A and protein which all contributes to good health.

4 halibut fillets
2 Tbsp ginger, grated fresh
2 tsp garlic, minced
1 lemon
2 Tbsp fresh coriander, chopped
6 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
1 Tbsp orange zest

1. Preheat oven to 400 degrees F.

2. For each halibut fillet fold together a 10 inch square of double thick foil and place a fillet in the center of each square.

3. Sprinkle each with ginger, garlic, a squeeze of lemon juice and coriander.

4. Fold up foil to create tight packets and place on baking tray.

5. Place in the oven for 15 minutes or until the fish flakes with a fork.

6. Remove from oven taking care of the hot steam from the packets.

7. Arrange spinach on the plates and dress greens with dressing.

9. Serve fish on the dressed greens with a lemon wedge.

Servings: 4
Serving Size: 216 g
Nutrition per Serving: 423 Calories, 233 Calories from Fat, 25.9g Total Fat, 3.7g Saturated Fat, 0g Trans Fat, 65mg Cholesterol, 112mg Sodium, 4.8g Total Carbs, 1.1g Dietary Fiber, 0.7g Sugars, 43.0g Protein
Vitamin A 7% - Vitamin C 23% - Calcium 11% - Iron 12%
Nutrition Grade: B+

Good points:
    Low in sodium
    Very low in sugar
    High in magnesium
    High in niacin
    High in phosphorus
    Very high in selenium

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Tuesday, December 24, 2013

[Healthy_Recipes_For_Diabetic_Friends] Tarragon Chicken - 22.8g Carbs, 2.5g Fiber, 8.9g Sugar

 

Tarragon Chicken - 22.8g Carbs, 2.5g Fiber, 8.9g Sugar

From: www.peakmarket.com

2 lb chicken, cut in 8 pieces
3 carrots, coarsely chopped
2 leeks, white part, coarsely chopped
1/2 onion, thinly sliced
2 Tbsp tarragon (fresh or dried)
1 bay leaf
1 clove
2 Tbsp cornstarch, mixed with bit of water     
1 cup plain yogurt (plain, low fat)
1 cup sour cream (low fat)
Salt, to taste
Pepper, to taste

Place chicken in saucepan; cover with cold water and bring to a boil. Remove chicken and set aside 2 cups of liquid.

Return chicken to saucepan; add vegetables, then herbs and spices; the reserved liquid and moisten with water to cover 3/4 of the chicken. Bring to a boil, lower heat and simmer for 60 minutes. Remove chicken from saucepan and keep warm.

Strain cooking liquid; set aside vegetables. Return cooking liquid to saucepan and heat over low heat. Stir in cornstarch, yogurt and sour cream; heat until thickened without boiling. Pour sauce over chicken to serve.

Serves: 4
Serving Size: 478 g
Nutrition per Serving: 614 Calories, 186 Calories from Fat, 20.7g Total Fat, 10.3g Saturated Fat, 0g Trans Fat, 221mg Cholesterol, 311mg Sodium, 22.8g Total Carbs, 2.5g Dietary Fiber, 8.9g Sugars, 79.2g Protein
Vitamin A 177% - Vitamin C 18% - Calcium 26% - Iron 20%
Nutrition Grade: B

Good points:
    Low in sodium
    High in niacin
    High in selenium
    Very high in vitamin A
    High in vitamin B6

Bad points:
    High in cholesterol

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