California Chicken Wraps

Ingredients

• 1/3 cup prepared hummus
• 4 whole wheat tortillas (8 inches)
• 2 cups cubed cooked chicken breast
• 1/4 cup chopped roasted sweet red peppers
• 1/4 cup crumbled feta cheese
• 1/4 cup thinly sliced fresh basil leaves

Directions

Spread hummus on tortillas; top with chicken, peppers, cheese and basil. Roll up. Yield: 4 servings.

Nutrition Facts: 1 wrap equals 300 calories, 8 g fat (2 g saturated fat), 58 mg cholesterol, 408 mg sodium, 26 g carbohydrate, 3 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

Herbed Tuna Sandwiches

Ingredients

• 2 cans (6 ounces each) light water-packed tuna drained and flaked
• 2 hard-cooked eggs chopped
• 1/3 cup fat-free mayonnaise
• 1/4 cup minced chives
• 2 teaspoons minced fresh parsley
• 1/2 teaspoon dried basil
• 1/4 teaspoon onion powder
• 8 slices whole wheat bread toasted
• 1/2 cup shredded reduced-fat cheddar cheese

Directions

In a small bowl, combine the first seven ingredients. Place four slices of toast on an ungreased baking sheet; top with tuna mixture and sprinkle with cheese.

Broil 3-4 in. from the heat for 1-2 minutes or until cheese is melted. Top with remaining toast. Yield: 4 servings.

Chinese Chicken Salad

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Ingredients

• 1-1/2 cups water
• 1 cup white wine or chicken broth
• 4 green onions sliced
• 10 whole peppercorns
• 4 salmon fillets (5 ounces each)
• SAUCE:
• 1/2 cup reduced-fat sour cream
• 1/4 cup chopped peeled cucumber
• 4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
• 2 teaspoons prepared horseradish
• 1-1/2 teaspoons lemon juice
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

* In a large skillet, combine the water, wine, onions and peppercorns. Bring to a boil. Reduce heat; carefully add salmon. Cover and cook for 5-7 minutes or until fish flakes easily with a fork.

* With a spatula, carefully remove salmon; discard cooking liquid. Cool salmon for 10 minutes; refrigerate until chilled. In a small bowl, combine the sauce ingredients. Serve with salmon. Yield: 4 servings.

Nutrition Facts: 1 fillet with 8 teaspoons sauce equals 316 calories, 18 g fat (5 g saturated fat), 94 mg cholesterol, 186 mg sodium, 3 g carbohydrate, trace fiber, 30 g protein.

Chilled Salmon with Cucumber-Dill Sauce

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Ingredients

• 1-1/2 cups water
• 1 cup white wine or chicken broth
• 4 green onions sliced
• 10 whole peppercorns
• 4 salmon fillets (5 ounces each)
• SAUCE:
• 1/2 cup reduced-fat sour cream
• 1/4 cup chopped peeled cucumber
• 4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
• 2 teaspoons prepared horseradish
• 1-1/2 teaspoons lemon juice
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

* In a large skillet, combine the water, wine, onions and peppercorns. Bring to a boil. Reduce heat; carefully add salmon. Cover and cook for 5-7 minutes or until fish flakes easily with a fork.

* With a spatula, carefully remove salmon; discard cooking liquid. Cool salmon for 10 minutes; refrigerate until chilled. In a small bowl, combine the sauce ingredients. Serve with salmon. Yield: 4 servings.

Nutrition Facts: 1 fillet with 8 teaspoons sauce equals 316 calories, 18 g fat (5 g saturated fat), 94 mg cholesterol, 186 mg sodium, 3 g carbohydrate, trace fiber, 30 g protein.

Salmon Patties

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Ingredients

• 1 can (16 oz) salmon
• 1 small onion finely grated
• 2 Tablespoons minced fresh parsley
• pepper to taste
• 2 eggs well beaten
• 1- 1/2 cups dry bread crumbs
• 3 Tablespoons butter

Directions

Turn salmon and liquid into a medium mixing bowl. Flake with a fork, removing OR mashing any bones (they are edible).

Mix in grated onion, parsley and pepper. Mix beaten eggs with salmon. Add enough bread crumbs, about 1/2 to 3/4 cup, to make thick enough to shape into 12 small patties.

Roll patties in 1/2 cup bread crumbs. In a large heavy skillet over low heat, melt 2 tablespoons of butter; add patties.

Fry patties slowly on one side; add remaining butter, turn patties and fry until brown on the other side.

Serves 6.

Ham Fried Rice

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Ingredients

• 3 cups cooked brown rice
• 3 eggs
• 6 slices deli ham
• 1/2 green pepper
• olive oil

Crackers w/ Toppings

Ingredients

• 2 packages GF crackers
• 1 pouch tuna
• egg salad
  
• smoked salmon
• guacamole
• deli meats