Chicken Orzo Salad

Oh, how I look forward to the bounty of seasonal fresh fruits and vegetables now available in the groceries and farmers’ markets this time of year!  As author of the trim&TERRIFIC cookbook series, I am always looking for a low calorie, high flavor option to highlight the natural crisp freshness of vegetables.  A simple splash of NAKANO seasoned rice vinegar, with its sweet light flavor, before steaming goes great with fresh asparagus, okra, or a squash, zucchini or any vegetable.

If you aren’t sure how to use or aren’t familiar with NAKANO seasoned rice vinegars, you will enjoy their versatility and flavors.  The vinegars come in several mouth-watering distinct flavors, such as garlic, roasted red pepper, and basil and oregano-a few of my personal favorites. Each deliciously seasoned rice vinegar has its own unique flavor as I can attest to from my own vinegar tasting.  Here are my favorite flavors:

• Roasted Garlic Seasoned Rice Vinegar-my personal favorite, a sweet, mellow roasted garlic flavor excellent in marinades, vinaigrettes, and splash on rice, vegetables, and potatoes.
• Basil & Oregano Seasoned Rice Vinegar-sweet and light blend of basil & oregano herbs -great for enhancing red sauces and salad dressings, or for splashing on cold pasta salads
• Red Pepper Seasoned Rice Vinegar-that perfect amount of kick of crushed red pepper giving this vinegar a zing…great with any food to kick it up a notch.

Whether you splash it on to enhance a marinade, add spunk to a veggie, or to complement flavor in a dessert, this is a pantry flavor staple for every kitchen. Best of all, these vinegars are all natural, low calorie, no fat, gluten free, no preservatives and 50% less sodium than other seasoned rice vinegars.

Trim&TERRIFIC Tips

• Drizzle on salads as a healthier alternative to dressing
• Use on baked potatoes in place of sour cream and butter
• Cole slaw as a fat-free replacement for mayonnaise
• Rice, green beans, beets, almost any vegetable for a light flavor accent

Here’s one of my favorite entree salads to get you started with your NAKANO seasoned rice vinegars!  For more recipes, visit www.hollyclegg.com

Chicken Orzo Salad from Gulf Coast Favorites

Have fun with your favorite flavored NAKANO seasoned rice vinegar in this fantastic, marinated diabetic-friendly salad that combines bold flavors with great ingredients.  Edamame, a power house of nutrition, may be found in the grocery with frozen vegetables.

Makes 12 (1/2-cup) servings

2 cups orzo pasta
2 cups diced, rotisserie, skinless white chicken
1 cup frozen peas, thawed, or shelled edamame
1/2 cup chopped green onions
1/2 cup crumbled reduced-fat feta cheese
1 cucumber, peeled and chopped
8 ounces sun-dried tomatoes, sliced, reconstituted, reserving 1/3 cup water from reconstituting tomatoes
2 teaspoons dried dill weed
1 tablespoon lemon juice
2 tablespoons NAKANO Seasoned Rice Vinegar (or flavored)
2 tablespoons olive oil
1 teaspoon garlic
Salt and pepper to taste

1. Cook orzo according to package directions. Drain.
2. In large bowl, combine orzo, chicken, peas, green onions, feta, cucumber, tomatoes, and dill.
3. In another bowl, whisk together reserved sun dried tomato water with remaining ingredients.
4. Toss with orzo mixture. Refrigerate for at least 1 hour before serving.

Nutritional information per serving: Calories 300, Protein (g) 19, Carbohydrate (g) 42, Fat (g) 6, Calories from Fat (%) 18, Saturated Fat (g) 2, Dietary Fiber (g) 5, Cholesterol (mg) 26, Sodium (mg) 148, Diabetic Exchanges: 2 starch, 3 vegetable. 1.5 lean meat

Terrific Tidbit:  To reconstitute the tomatoes, pour 1 cup boiling water over them and let sit for 15 minutes or until soft.

Simply Splash on Flavor -Chicken Orzo Salad

Crunchy Fruity Coleslaw

Fourth of July is right around the corner and it’s time to start thinking about those fabulous dishes you are going to bring to all of those fun parties. From my Too Hot in the Kitchen cookbook, the Berry Good Oatmeal Pizza is a beautiful dessert that will not only be a showstopper, but it will also perform a disappearing act at your party! Since it’s for the Fourth, throw some fresh blueberries into the mix and you’ve got the perfect color scheme! Right now there are local blueberry farms open all over, so make a day with the kids and have a blast picking delicious blueberries, all while supporting your local farmer. And everyone loves coleslaw with grilled foods, but this one will blow regular coleslaw away like a firecracker! Try my Crunchy Fruity Coleslaw from Gulf Coast Favorites cookbook, and get ready for the best Fourth of July party yet! Just don’t forget the fireworks!

Summer Favorites from Pizza to Coleslaw

When I am developing diabetic recipes, I would say my greatest challenge isn’t about fat or carbs, but sodium.  When people have health issues and need to have a lower sodium diet, they are surprised when I steer them to my diabetic cookbook.  In all my cookbooks, I include sodium in the nutritional information, however, not all the recipes fit into the Americans Diabetes Association guidelines.  There are some astonishing facts I have found.  Most people think the majority of salt comes from the salt added to food when cooking and eating.  But, 80 to 90% of American daily sodium intake actually comes from restaurant meals or processed foods.  With that in mind, there are ways to control your salt intake easier than you think by preparing home-cooked meals! 

I always enjoy serving an entree salad, and my Taco Rice Salad is light enough for the ladies and hearty enought to please the men.  Best of all, even the kids love this recipe.  This satisfying taco salad is from my  Holly Clegg’s trim&TERRIFIC Diabetic Cooking cookbook.  It is a toss together last minute recipe

Check out my recipe for Taco Rice Salad

Sodium solution-diabetic friendly recipes-Taco Rice Salad

What a wonderful honor to be acknowledged as a Volutneer Activist of Baton Rouge.  When Leslie Berg asked me to plan the menu for luncheon for the 500 people attending this Friday, I was thrilled to be a part of such a great afternoon.  What’s nice is my recipes are mainstream enough to serve to 500 people.  The Holiday Inn Crowne Plaza is very accomodating and does a great job of preparing my recipes. The menu being featured for the luncheon is from Too Hot in the Kitchen:  Secrets To Sizzle At Any Age.  and here’s the recipe for the Strawberry and Kiwi Salad that I thought I would share with you as it is the perfect salad for spring and summer.

Strawberry and Kiwi Mixed Green Salad
Mediterranean Chicken Summer Stir-Fry
Margarita Cake with Fresh Berries

Volunteer Activist Luncheon in Baton Rouge

Strawberry and Kiwi Mixed Green Salad

Well, I’d tell you Lovin’ No Oven, from Too Hot in the Kitchen, is one of my favorite chapters, but I’m pretty sure I would tell you the same thing about every chapter! Anyway, this one will be your favorite chapter on those HOT southern days when it’s too much effort to turn the oven or stove on! This chapter has 22 recipes that require absolutely no heat… which also means quick and easy! Hot flashes be ware, we are here for combat!

The Strawberry and Kiwi Mixed Green Salad tastes as good as it looks. I like to serve it when I have girlfriends over for lunch or even brunch. It’s light and refreshing, and using Louisiana strawberries makes it to die for! This salad is so easy to make, but your guests won’t be able to taste that it only took 5 minutes (if that!) to prepare! If you want to make it a meal then add a few strips of Tyson Grilled and Ready Chicken Strips… which is even easier! Also, make a little extra dressing to set aside… get creative and see what else you use it on… and then let me know!

Lunch time ladies, I’m hungry! Hope you enjoy Lovin’ No Oven and my Strawberry and Kiwi Mixed Green Salad (below).

Holly

Strawberry and Kiwi Mixed Green Salad

Enliven a salad with strawberry and kiwi to add vivid colors and taste – toss with a light flavorful vinaigrette and your salad makes a statement!

Makes 6-8 servings

8 cups mixed greens (Bibb, red leaf, spinach)
1 1/2 cups sliced strawberries
2 kiwis, peeled and sliced
1 tablespoon sesame seeds
1 green onion, chopped
1/3 cup raspberry vinegar
2 teaspoons Dijon mustard
1/4 cup canola oil
Spiced walnuts, optional (recipe below)

1. In large bowl, mix together greens, strawberries and kiwi.
2. In small bowl, whisk together sesame seeds, green onion, vinegar, Dijon mustard, and oil. Refrigerate vinaigrette until ready to use.
3. When ready to toss salad, add dressing gradually, serve immediately.

Nutritional information per serving:
Calories 106
Calories from fat 65%
Fat 8g
Saturated fat 1g
Cholesterol 0mg
Sodium 42mg
Carbohydrate 8g
Dietary Fiber 3g
Sugars 4g
Protein 2g
Dietary Exchanges: 1/2 fruit, 1 1/2 fat

Spicy Advice: Top with Spicy Walnuts.

Spiced Walnuts

These wonderful walnuts with a touch of spice, heat and sweet can be tossed in salads, served on cheese trays or eaten as a snack.

Makes 8 (1/4 cup) servings

2 cups walnut halves
1 tablespoon sugar
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon round cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1 tablespoon canola oil

1. Preheat oven to 375 degrees.
2. Spread walnuts on baking skeet and bake about 5-7 minutes or until golden.
3. In small bowl, combine sugar, salt, garlic powder, cumin, cinnamon, and cayenne. In nonstick skillet, heat oil over medium heat. Add nuts and stir to coat with oil. Add seasoning mix, stirring until nuts coated. Remove to paper towel to cool.

Nutritional information per serving
Calories 99
Calories from fat 46%
Fat 5g
Saturated fat 1g
Cholesterol 4mg
Sodium 210mg
Carbohydrate 8g
Dietary Fiber 3g
Sugars 4g
Protein 6g
Dietary Exchanges: 1/2 starch, 1 lean meat, 1/2 fat

Lovin’ No Oven-Easy Dips, Salads-No cook recipes-Too Hot in the Kitchen

 A lot of people grill in the summer but summer side dishes can sometime be a little boring. Holly knows her way around the kitchen and she prepared delcious southern Louisiana food from her Gulf Coast Favorites cookbook filled with easy, everyday recipes….here’s the segment.  I love going to Denver and being on 9News at 4 with Mark…he is a dear friend who I look forward to cooking with when I am in town…and I had to ask Kim where she got her sweater…she always looks amazing!

Watch my segment:

http://www.9news.com/video/default.aspx?bctid=292417830001

A twist on cole slaw-just pick up already shredded cabbage for this Fruity Crunchy Cole Slaw and the light dressing using NAKANO seasoned rice vinegar gives it the extra flavor,  The roasted potato mixture was so good you can eat it as a side-the secret are using Louisiana yams, the sweetest of sweet potatoes, curry, cumin, rosemary….all these great flavors create Double Roasted Potato Salad.  and

Summer Sides-Denver Cooking Segment 9News at 4

Crisp Summer Salad

We had corn on the cob the other night with our dinner and had a few ears left over. The next day I was looking through the fridge to figure out what to make for lunch and I noticed some cucumber and tomatoes that my neighbor had given me from their garden. I decided that since it was so hot I would come up with a summer salad to cool me down and still please my palate. I remembered the ideal summer salad in Gulf Coast Favorites–this salad is so easy and so refreshing… and you probably have all of the ingredients already on hand! I hope you enjoy it as much as I did.

Crisp Summer Salad from Gulf Coast Favorites cookbook

I started with leftover corn on the cob and created a dish bursting with color, crispness, and flavor. Perfect for summer!

Makes 6 (2/3 Cup) Servings

11/2 cups fresh or frozen corn
1 cup chopped tomatoes
1 cup chopped peeled cucumber
1/3 cup shelled edamame, cooked according to directions and drained
½ cup chopped red onion
1/3 cup chopped avocado
2 tablespoons lime juice
1 tablespoon olive oil
Salt and pepper to taste

1. In a bowl, combine corn, tomatoes, cucumber, edamame, red onion, and avocado.

2. In a small bowl whisk together lime juice and oil. Toss with corn mixture and season to taste.

Nutritional Information Per Serving
Calories 92
Calories from Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 9mg
Carbohydrate 12g
Dietary Fiber 3g
Sugars 3g
Protein 3g
Diabetic Exchanges ½ starch, 1 vegetable, ½ fat

Terrific Tidbit: Look for frozen shelled edamame in the frozen vegetables section.

Crisp Summer Salad

Sometimes a simple tuna salad just hits the spot.  Everyone has their own tuna salad preparation of if you want to jazz it up you can with these few fabulous ingredients for rave reviews. I like this recipe as it is an entree salad–keeping cooking simple.  Honestly, I just opened up cans! From the Day of Chemotheraphy Chapter.  Remember to look for tuna packed in water, not oil.  What is best about this recipe is that you will be making this tuna salad as an everyday favorite, once your treatment is finished! 

Tuna Salad from Eating Well Through Cancer

Makes 8 servings

2 (6-ounce) cans solid white tuna, packed in water, drained

1 (11-ounce) can mandarin oranges drained

1/4 pound fresh mushrooms, sliced

1 (14-ounce) can artichoke hearts, drained and halved

1 cup sliced water chestnuts, drained

1/4 cup light mayonnaise

1/4 cup nonfat plain yogurt

1 tablespoon lemon juice

1 teaspoon sugar

1 bunch green onions, chopped

1.  In large bowl, carefully combine tuna, oranges, mushrooms, artichoke hearts, and water chestnuts.

2.  In small bowl, mix mayonnaise, yogurt, lemon juice, sugar, and green onions together and fold into tuna mixture. Serve immediately or refrigerate.

Calories 108, Calories from fat (%) 14, Fat (g) 2, Saturated Fat (g) 0, Cholesterol (mg) 19, Sodium (mg) 324, Carbohydrate (g) 11, Dietary Fiber (g) 3, Sugars (g) 4, Protein (g) 12, Diabetic Exchanges 1.5 very lean meat, 2 vegetable

Terrific Tuna Salad-a one dish meal!

Spinach and Melon Salad with Honey Citrus Vinaigrette

This has got to be the best summertime treat ever! I decided to take advantage of the beautiful summer melons at my local produce stand and come up with the perfect complement to these hot days. This salad is down right full of flavor and color. I recommend eating it with the pecans because having that crunch with the spinach and melon is just wonderful! This dressing is so good you’ll want to put it on every salad from here on out! To make it even easier, buy a seedless watermelon.  I have lots of easy salads in my Gulf Coast Favorites cookbook, perfect for summer days.

Spinach and Melon Salad with Honey Citrus Vinaigrette

Looking for a great summer salad that’s refreshing, colorful, and jam-packed with flavor? Give your taste buds a thrill with this fruity spinach salad accented with Maple Pecans, if desired.  From my Gulf Coast Favorites cookbook-my sister says this is my easiest cookbook and she doesn’t like to cook!

Makes 6 Servings

1 (6-ounce) package fresh baby spinach
1 cup cubed seeded watermelon
1 cup cubed cantaloupe
1 small cucumber, peeled and thinly sliced
½ cup thin red onion slices, halved
Honey Citrus Vinaigrette (recipe below)
Maple Pecans (optional, recipe below)

1. In a large bowl, combine all ingredients. Toss with Honey Citrus Dressing and Maple Pecans.

Honey Citrus Vinaigrette

2 tablespoons honey
1 tablespoon balsamic vinegar
1 tablespoon canola oil
2 tablespoons orange juice
1 tablespoon lime juice
Salt and pepper to taste
Dash hot sauce

1. In a small bowl, whisk together all ingredients.

Maple Pecans

Simple to make and adds an enticing crunch and sweetness to any salad or snack.

¼ cup pecan halves
1 tablespoon pure maple syrup

1. Preheat oven to 375 degrees. Coat a baking sheet with nonstick cooking spray.

2. In a small bowl, combine pecans and syrup. Spread on prepared pan. Bake for 10 minutes or until lightly browned.

Nutritional Information Per Serving (not including pecans)
Calories 77
Calories from Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 29mg
Carbohydrate 14g
Dietary Fiber 1g
Sugars 11g
Protein 2g
Diabetic Exchanges 1 carbohydrate/ ½ fat

Nutritional Information Per Serving of Pecans
Calories 40
Calories from Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Carbohydrate 3g
Dietary Fiber 0g
Sugars 2g
Protein 0g
Diabetic Exchanges ½ fat

Melon Mania

Shrimp Couscous Salad

    Shrimp are always a summer favorite here in the south – especially since they can be served chilled or heated. Right now it is more important than ever to support this Louisiana staple while we still can. Most of the shrimp sold in the US are Louisiana shrimp, but make sure of it before buying so you can support your local fishermen in this difficult time. Louisiana produces 25% of total domestic seafood in the lower 48 states and 75% of all seafood harvested comes from the northern Gulf of Mexico. With that said, let’s celebrate these fishermen and their hard work by making Shrimp Couscous Salad from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites cookbook- delicious shrimp paired with couscous, mint and mango for an amazing summer salad. Never had couscous? It is so fast and easy to make – it will soon be one of your go-to grains too! Use 1 cup orange juice or chicken broth to replace 1 cup of water when preparing the couscous for added flavor.

Summertime Shrimp