Control Diabetes with a Healthy Diet

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Roast Chicken-Chipotle Nachos with Cilantro-Avocado Cream

Ingredients

1/2 cup chopped onion 

1 tablespoon olive oil

1/2 teaspoon cumin seeds

1/2 teaspoon dried oregano

1 to 2 canned chipotle chilies, chopped

2 tablespoons tomato paste 

1 tablespoon white wine vinegar

2 cups bite-size shreds skinned cooked chicken (see notes) 

24 corn tortilla chips (2 3/4 in. wide) 

1 1/2 cups shredded jack cheese (6 oz.)

CILANTRO-AVOCADO CREam (RECIPE FOLLOWS)

24 fresh cilantro leaves

Preparation

1. In a 2 1/2- to 3-quart pan over medium-high heat, frequently stir onion in olive oil until onion begins to brown, 4 to 7 minutes. Add cumin seeds and oregano; stir until fragrant, about 30 seconds. Add chilies, tomato paste, vinegar, and 1/2 cup water; bring to a boil, then reduce heat and simmer gently, stirring often, to blend flavors, about 5 minutes. Add chicken and stir until hot.

2. Meanwhile, arrange tortilla chips in a single layer in a 12- by 17-inch pan. Sprinkle equal portions of cheese on each chip and spoon about 1 tablespoon chicken mixture on top.

3. Bake in a 450° regular or convection oven until cheese begins to bubble, about 3 minutes. With a spatula, carefully transfer tortilla chips to a platter. Top each with 1 teaspoon Cilantro-Avocado Cream and garnish with a cilantro leaf. Serve warm.

Cilantro-Avocado Cream. In a small bowl, mix 1/3 cup finely diced firm-ripe avocado, 2 tablespoons sour cream, 1 tablespoon finely chopped fresh cilantro leaves, 2 teaspoons lime juice, and 2 teaspoons milk. Add salt to taste. Makes about 1/2 cup.

Nutritional Information:

Calories 219

Calories from fat 58 %

Protein 16 g

Fat 14 g

Sat.fat 5.6 g

Carbohydrate 6.7 g

Fiber 0.9 g

Sodium 227 mg

Cholesterol 55 mg

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Broccoli, Cheese, and Rice Casserole

Ingredients

1 cup uncooked instant rice

1/2 cup chopped onion 

1/4 cup fat-free milk 

4 ounces light processed cheese, cubed (such as Velveeta Light)

2 tablespoons butter or stick margarine, softened 

2 (10-ounce) packages frozen chopped broccoli, thawed and drained 

1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted

Preparation

Preheat oven to 350°.

Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.

Nutritional Information:

Calories 137

Calories from fat 29 %

Fat 4.4 g

Sat.fat 1.7 g

Mono.fat 1.4 g

Poly.fat 0.9 g

Protein 6.6 g

Carbohydrate 19.2 g

Fiber 2.2 g

Cholesterol 8 mg

Iron 1.1 mg

Sodium 410 mg

Calcium 160 mg

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