Recipe Wednesday - Record Cold Requires Comfort Food

     Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.   Today's feature is Low Carb Baked Spaghetti Squash.

Baby, it's cold outside!  Warm up on the inside with healthy comfort food.  Graphic from www.climatecrocks.com.

     February 2015 polar vortex brings historic cold, and cold weather requires  good ol' comfort food.   Comfort food doesn't have to be a belt buster, it can be good for you.  Give this Recipe Wednesday's feature a try:

Find  more tasty and good for you recipes at www.kitchme.com .

Low Carb Baked Spaghetti Squash with Garlic Cream Sauce

Prep Time: 10 min     Cook Time: 45 min    Ready in 55 min    Serves 6

Ingredients:

2-1/2 # spaghetti squash

3/4 cup heavy cream

1 clove garlic, pushed through press

3 tsp fresh sage, finely chopped OR 1/2 tsp dried sage

1/4 cup parmesan cheese

salt and pepper to taste

Directions:

1.  Preheat oven to 400 degrees F.

2.  Prick squash in several places with a fork and bake 45 minutes until tender.

3.  Allow squash to cool slightly.

4.  As the squash is cooling, heat cream, garlic and sage in sauce pan over medium heat.

5.  Cook 10 minutes until cream thickens enough to coat the back of a spoon.

6.  Cut squash in half, scoop out seeds.  Pull squash strands out from each half with a fork, transfering to warm serving bowl.

7.  Pour sauce over squash and toss lightly to coat.

8.  Add salt and pepper to taste, sprinkle with parmesan cheese.

9.  Serve immediately.  Enjoy!

Recipe from Kitchme.com, inspired by original recipe on Food.com, 5 star rated, 46 reviews.

Search Recipe Wednesday for other health inspired recipes.  Remember, food that's good for you can taste good, too!

LINKS:
Cooler Weather means Comfort Food - substitutions for healthier cooking

Recipe Wednesday - Cauliflower "Mock Mashed Potatoes"

Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.  Today's feature is cauliflower mock mashed potatoes.

This is quick and easy, low carb and puts a delicious twist on what you can do with cauliflower.  Some people are seeking low carb alternatives to mashed potatoes, others another idea for what you can do with a cauliflower, others seeking do disguise vegetables so the kids will eat them.  My husband was a skeptic the first time I made these, now he requests them!

Start with one head of cauliflower.  Break into flouretes and steam until soft (aprox. 6 minutes).  I add a few pinches of salt to the few tablespoons of water I use to steam the cauliflower.

Once the cauliflower is cooked, drain and mash.  You can use a hand masher, a stick blender or a food processor.  Mash to your hearts content, and the desired consistency.  While mashing add the remainder of the ingredients, I've given some options below.

Option 1
1 tablespoon cream cheese (or neufchatel cheese)
1/4 cup grated parmesan cheese
1/2 teaspoon minced garlic
1/8 teaspoon chicken boullion
1/8 teaspoon black pepper
3 tablespoons butter
1/2 teaspoon chives (for garnish or to mix in)
      (I've also used green onions instead of chives)

Option 2
2-4 tablespoons half and half 
2 wedges of laughing cow garlic and herb cheese spread
   (or garden vegetable flavor cream cheese)

Again, salt to taste, though I find that if I salt the water I steam the cauliflower in, it is salty enough.

Bottom line is that these are a quick and easy alternative to mashed potatoes, or a great addition next to them on the plate.  Try them and don't be afraid to tweak the recipe, trying new combinations of the above.  The best cooks learn to use what they have on hand to create delicous, well balanced meals.  These have become a new staple and quick go-to in my kitchen.

Enjoy!

You May also enjoy:
Lemon Broccoli with Garlic

Cheesy Hashbrowns get a makeover

Pumpkin Cookies

Be sure to try typing "recipe" into the search bar of this website to see what other delicous recipes I've found!

Recipe Wednesday - Carrot Cake Anyone?

Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.  Today's feature is Carrot Cake Balls, a no bake recipe.  Let's get ... well, in this case, NOT cookin'!  

Retrieved from http://urbanposer.blogspot.com/2012/03/raw-carrot-cake-balls-giveaway-upgrade.html

RAW Carrot Cake Balls (Dipped in RAW chocolate)

Grain Free/Gluten Free/Dairy Free/Vegan/RAW

Ingredients:

2 Large carrots, peeled (about 1/2 a pound)

1 large tart apple, peeled and cored

1 1/4 cups dried shredded coconut 

1/2 cup chopped up raisins or currants (chopping raisins can be sticky business)

3/4 cups finely chopped (with a few larger chunks) pecans or walnuts

1 1/2 tsp ground cinnamon

1/2 tsp ground ginger (or fresh grated ginger to taste)

1/4 tsp nutmeg

pinch of salt

*3 Tbls RAW honey (palm sugar or agave for vegan)

*3 Tbls RAW nut butter (almond, pecan, walnut, cashew)

Juice from half a lime

Raw cocoa nibs for decoration

*Note: Depending on your pulp, you may need to use more or less honey/nut butter to get the desired texture. Go by feel.

1/4 cup coconut oil

2 Tbls  raw honey

1/2 tsp vanilla

7 Tbls of raw cocoa (add another half Tbls for making a drizzle)

Directions:

Finely grate the carrots and apple, by hand or w/a food processor. Then press out as much juice as possible by using a fine sieve or strainer. Alternately, you can use a nut milk bag or cheese cloth to squeeze out the juice. Originally, I used my juicer for this recipe and they turned out pretty great. However, I have found that there is MUCH more flavor to the cake ball when I make the pulp by hand.

Add the rest of the ingredients, except the cocoa nibs to the carrot/apple pulp. Mix well.

Roll the dough into balls (about 1 Tbls worth of dough)

Chill the cake balls in the freezer for about 30 min.

While the cake balls are chilling prepare the chocolate...

Start with room temperature unrefined coconut oil (it's liquid point is around 76 degrees).  In a small bowl, combine the liquefied coconut oil, vanilla, honey and cocoa. Whisk together until the chocolate is well combined, with no lumps. I like to let the chocolate rest for about 15 min or so to let the cocoa absorb well into the oil. Depending on the size of your cake balls and the amount you end up with in the end, you may need to double the dipping chocolate recipe. This amount is usually enough for about one dozen 2 inch round cake balls. Be sure to let the excess drip off before removing from the skewer.

Using a wood skewer or dipping fork, dip the frozen cake balls into the chocolate. Let some of the chocolate drip off  than allow the chocolate to harden while you hold the stick (it will harden pretty fast), sprinkle a few cocoa nibs or nuts on the top of the cake ball before the top hardens. If you don't  take the time to let some of the chocolate drip off you may not have enough chocolate to finish all the cake balls. They still taste great with a thick coating, but you will have to make extra chocolate sauce. It takes some practice to make your chocolate go far. If practice isn't your thing just make extra chocolate sauce.

Tip: it's common for the chocolate to crack slightly as it hardens. This can be reduced if you leave some space at the bottom of the cake ball without chocolate. That is often where the crack starts. However, if a crack does happen, it is VERY easy to cover it up when you drizzle the chocolate over it later. So don't stress out about that. Can't have chocolate? Don't worry. Just roll the cakes balls in shredded dried coconut or crushed nuts before chilling them.

The dipping chocolate I use for these cake balls is made out of three simple ingredients: coconut oil, raw cocoa and raw honey (and maybe a splash of vanilla). This makes it not only completely raw, but full of good healthy fats and antioxidants, as well as being free of refined sugars. For vegan friendly sweeteners try raw coconut nectar, raw yacon syrup or raw agave.

Also, instead of using a 'juicer' to make the pulp for this recipe (as I did in the old version), I made the juice pulp by hand. The result was MUCH more flavorful with a wonderful texture to boot! However, if you do decide to use your juicer, I recommend  adding about 1/2 TBLS or so of the juice back into the pulp when making the cake balls. 

For the chocolate drizzle, make the same chocolate recipe as above, but add 1/2-1 Tbls more of raw cocoa. This will make it a bit thicker. Using a spoon or a 'candy making' squeeze bottle (get it at any craft store) drizzle the chocolate in thin lines over the cake ball.

Cake balls should be kept in the freezer for best results. Take them out about 5 min before serving. They should be fine for up to 15 min before starting to soften too much. At that point, the coconut oil will become liquid (at around 76 degrees) and the chocolate will begin to melt.

I have also kept them in the fridge, producing a much softer cake ball. They taste great this way, the only downside is they DO melt in your hand as well as in your mouth.

Please visit The Urban Poser to view the original post and to check out her other recipes!

Recipe Wednesday - Lemon Broccoli with Garlic

Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.  Today's feature is Lemon Broccoli with Garlic...ooh, yeah, garlic.  This is a healthy recipe choice!

Photo of Lemon Broccoli with Garlic by Taste of Home

"This recipe is a great way to use up leftover broccoli.  That's what Mom did, and I tend to do the same thing." -  Elise Laurenzo Palmer, Mechanicville, NY.

Prep/Total Time: 20 minutes           Yield: 6 servings

Ingredients:

1 large bunch broccoli, cut into florets

1/2 cup olive oil

1/4 cup lemon juice

4 garlic cloves, minced

1/4 tsp salt

1/8 tsp pepper

Directions:

Place broccoli in a steamer basket; place in a large saucepan over 1 inch of water.  Bring to a boil; cover and steam for 6-8 minutes or until crisp-tender.

Meanwhile, in a small bowl, combine the remaining ingredients.  Immediately place broccoli in ice water. Drain and pat dry.  Place in a large bowl.  Pour oil mixture over broccoli; toss to coat.  Refrigerate until serving.

Nutritional Facts:

2/3 cup equals 207 calories, 19g fat (3 saturated fat), 0 cholesterol, 140mg sodium, 9g carbohydrate, 5 g fiber, 5g protein.

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Recipe Wednesday - Pumpkin Cookies

Recipe Wednesday means that I bring you a great recipe idea to add to your collection.  My focus is to bring you good tasting recipes featuring better food choices.  Face it, if it doesn't taste good, you won't eat it!  Today's focus is on the pumpkin with a healthy cookie recipe!

Note: Smaller pumpkins tend to be sweeter pumpkins!  Image retrieved from  www.elanaspantry.com

Autumn brings a bounty of pumpkins and they are a very healthy choice for the kitchen.  High in vitamin C, potassium and protein without any fat, they aren't just for carving into jack-o-lanterns.  For today's featured recipe, you can use canned pumpkin, just be sure to read the label.  You don't want to sabotage your good eating plans with sneaky extra sugar or fats.  You don't need them in this recipe!  If you don't have canned pumpkin, you can easily prepare a pumpkin from your own patch (or any winter squash, for that matter).  For best results use pie pumpkins, jack-o-lantern pumpkins tend to be stringier. 

How to make pumpkin puree

1.  Cut the pumpkin in half and scoop out the seeds.  
2.  Place open side down in a jelly roll or cake pan, add at least a 1/2 inch or so of water to the pan. 
3.  Bake at 350 degrees F for 40-45 minutes or until tender when tested with a fork (time will vary based on pumpkin size).
4. Allow to cool until you can handle the pumpkin, then scoop the soft pulp from the skin.  Discard the skin and mash the pulp.  
5. Depending how smooth you want your puree, you can mash the pumpkin or process it in a food processor or blender.

Ta-da!   You now have your own pumpkin puree. This will keep covered in the refrigerator for up to 5 days.  Now, about those cookies.  

Pumpkin Cookies

Yield: 2-1/2 dozen cookies 

Ingredients:

1/2 cup plain nonfat yogurt

1/2 tsp. vanilla extract

1/4 cup brown sugar, firmly packed

1 egg

1-1/2 cups pumpkin puree

1 tsp. cinnamon

1/2 tsp. nutmeg

1/8 tsp. cloves

1/8 tsp. ginger

1 cup rolled oats

2 tsp. baking powder

1 cup whole-wheat flour

1/2 cup white flour

1/2 cup raisins (or chopped dates or craisins [dried cranberries])

1/2 cup walnuts, chopped

1)   Preheat oven to 350 degrees F.

2)   In a mixing bowl, blend together yogurt, vanilla extract, brown sugar, egg and pumpkin puree.

3)   Mix in spices, oats and baking powder, then fold in wheat and white flour, raisins (or dates or craisins) and nuts.

4)   Use a tablespoon to drop small dollops of the mixture onto a nonstick cookie sheet and then bake for 10 - 12 minutes.

Prep time: 15 - 20 minutes (longer if you make your own pumpkin puree)

Cooking time:  10 - 12 minutes

Tips:

- add the dry mix a little at a time to avoid lumps.

- check canned pumpkin to be sure it does not contain added fat or sugar.

- if you need to soften your brown sugar, microwave for 20 seconds (but be sure you have removed any twist ties on the bag!)

Nutritional Information: (per serving)

Calories: 67 

Protein: 2g

Fiber: 1g

Total Fat: 2g

Carbohydrates: 12g

This recipe is from Thin Kitchen and you can find more at www.teambeachbody.com!  

You can watch Danny make these delicious, low fat cookies HERE! 

Recipe Wednesday - Cheesey Hashbrowns get a makeover

Cheesehead approved lighter version of the old standby Cheesy Hash Brown Casserole.  Photo Retrieved from http://espn.go.com/blog/nflnation/post/_/id/36064/big-question-demystifying-cheesehead 

I love cheesy hashbrowns (can't help it, I'm a Cheesehead) and this Cheesy Hash Brown Cassarole recipe is from taste of home healthy cooking (April/May 2011) by Kelly Kirby of Nova Scotia, delivers a lighter version of the old stand by with half the sodium.

Cheesy Hashbrown photo retrieved from pointlessmeals.blogspot.com

Makeover Hash Brown Casserole
prep time: 15 min   Bake: 40 min  Yield: 8 servings
Ingredients:
1 pkg (30 oz) frozen shredded hash brown potatoes, thawed
1 can (10-3/4 oz) reduced-fat reduced sodium condensed cr. of chicken soup, undiluted.
1 cup (4 oz) shredded reduced-fat sharp cheddar cheese
2/3 cup reduced-fat sour cream
1 small onion, chopped
1/2 tsp salt
1/2 tsp pepper
1/4 cup crushed corn flakes
1 tbsp butter, melted

Directions:
1) in a large bowl, combine the first 7 ingredients.  Transfer to a 13-in x 9-in baking dish coated with cooking spray.  
2) Combine the cornflakes and butter; sprinkle cover top
3) Bake at 350 degrees F for 40-45 min or until golden brown.

Nutrition facts: 1-1/4 cup equals 203 calories, 7 g fat (4 g saturated fat), 24 mg cholesterol, 443 mg sodium, 27 g carbohydrate, 2 g fiber, 9 g protein.
Diabetic Exchanges: 2 starch, 1 medium-fat meat

This version reduced calories per serving from 387 down to 203, reduced sodium from 972 g to 443 g and reduced fat from 18 g (12 g saturated fat) to 7 g of fat (4 g saturated).  That means this great comfort food doesn't have to leave you feeling so guilty!

Recipe Wednesday - Easy & Healthy Cornbread

This time of the year I am not beyond looking for a quick, easy recipe to whip up and throw into the oven just to take the chill out of the house.  Whether you're fixing to sit down to crock pot stew, chicken soup or even the old stand by of spaghetti, corn bread fits the bill.  This recipe from allrecipes.com is a winner.  Lots of great reviews about the texture, taste and variations, this cornbread scored high marks even for breakfast as johnny cakes.  Quick, easy and a good food choice, I'm all in.

Excellent and Healthy Cornbread photo retrieved from allrecipes.com.

Makes 1 - 8" x 8" pan

Prep: 10 minutes   Cook: 25 minutes   Ready In: 35 minutes
Ingredients

• 1 cup unbleached flour
• 1 cup cornmeal
• 1/4 cup white sugar
• 1 teaspoon baking soda
• 3/4 teaspoon salt
• 1 cup plain nonfat yogurt
• 2 eggs, beaten

Directions

1.  Preheat oven to 400 degrees F (200 degrees C).  Lightly grease an 8x8 inch baking pan.
2. In a large bowl, mix flour, cornmeal, sugar, soda and salt.  Stir in yogurt and eggs.  Do not over mix, stir only until well blended.  Pour batter into prepared pan.
3. Bake in preheated oven for 20 to 25 minutes, or until center of the bread springs back when gently pressed.

Nutrition
Calories: 117 kcal
Cholesterol: 36 mg
Fiber: 1 g
Sodium: 281 mg
Carbohydrates: 21.9 g
Fat: 1.4 g
Protein: 4.4 g

Black Bean and Chicken soup

Frost is in the air and the smells of comfort food come from the kitchen....

In my neck of the woods we are getting our hard frosts, the nights get down right cold.  It's time to visit the area pumpkin fests where the Atlantic Giants come to get weighed, the annual do or die day when all the endless work of the growing season culminates in one day for area pumpkin growers, weigh off. 

The Nekoosa Giant Pumpkin Fest, held in Nekoosa, WI annually on the first Saturday of October.  Local pumpkin growers come to show off the fruits of their very hard labors.  

 The colours are peaking, and going past peak.  This is the time of the year when we get back to baking and roasting.  When the killing frost comes, comfort food is king.  Here's a great recipe from lowfatlifestyle.com for a great soup to warm you up after a chilly day.

Black Bean Chicken Soup
Serve with baked tortilla chips and a green salad.

Serves: 12

• 1 pound black beans, soaked, cooked, and drained
• 1 pound boneless skinless chicken breasts, cut in bite size pieces
• 1/2 teaspoon cumin powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 2 large onions, diced
• 2 - 14.5 ounce cans diced canned tomatoes (use juice from one can only - drain other)
• 2 cups frozen yellow corn kernals
• 2 - 14 ounce cans fat-free chicken broth
• 2 tablespoons cumin
• 2 tablespoons garlic powder
• 1 - 2 teaspoons fresh ground black pepper

Sprinkle chicken pieces with 1/2 tsp cumin, 1/2 tsp garlic powder, and 1/4 tsp black pepper. Cook on medium high heat in a cooking oil sprayed non stick skillet, until chicken is cooked through and lightly browned, or about 5-7 minutes.

Combine all ingredients and cooked chicken in crockpot.

Stir well, and taste to make sure spices are how you like them. Cook on high heat one hour, then on low for 3 to 4 hours. Add a jalapeno if you like it hot!

Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

  

Recipe Wednesday - Creamy Turkey Fettuccine

Creamy Turkey Fettuccine Recipe

Creamy Turkey Fettuccine photo by Taste of Home

Need a little comfort food?  Quick, diabetic friendly and healthy, this is a family favorite submitted to Taste of Home by Paula Marchesi of Lenhartsville, PA
Prep/Total Time: 30 minutes    Yield: 6 servings

INGREDIENTS

• 12 oz uncooked fettuccine
• 3/4 cup fat-free milk
• 4 oz fat-free cream cheese, cubed
• 1/2 cup reduced-fat garlic-herb spreadable cheese
• 2 cups cubed cooked turkey breast
• 3 cups frozen, chopped broccoli, thawed
• 1/2 cup chopped roasted sweet red peppers
• 1/2 cup shredded Parmesan cheese, divided

DIRECTIONS

• cook fettuccine according to package directions.  Meanwhile, in a large saucepan, combine the milk, cream cheese and spreadable cheese.  Cook and stir over medium heat until cheeses aer melted and mixture is smooth.  Stir in the turkey, broccoli, roasted peppers, 1/4 cup Parmesan cheese and pepper; heat through.
• Drain fettuccine and place in large serving bowl.  Top with turkey mixture; toss gently to coat.  Sprinkle with remaining Parmesan cheese.  

YIELD: 6 servings

Nutritional Facts1-1/3 cups equals 376 calories, 7 g fat (4 g saturated fat), 59 mg cholesterol, 461 mg sodium, 46 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 vegetable, 1 fat.

Originally published as Creamy Turkey Fettuccine in Light & Tasty June/July 2006, p25

Autumn means Apples

Autumn means apples.  I love to grab one off the tree to snack on when the air turns crisp, the leaves are changing colours and the sun is still warm.  Try this recipe for Apple Cake, made over by Taste of Home to be a healthier option.  

Makeover Easy Apple Cake Recipe photo by Taste of Home

Flavored with cinnamon and apples, Sherry Ashenfelter’s rich, old-fashioned apple cake is down-home delicious, with less than half the fat of the original recipe she shared in Waterville, Ohio .  This recipe is easy and diabetic friendly!

• Prep: 25 min. Bake: 30 min. + cooling
• Yield: 20 Servings

25

Ingredients

• 3/4 cup sugar
• 2/3 cup unsweetened applesauce
• 1/2 cup sugar blend
• 3 eggs
• 1/4 cup canola oil
• 1-1/4 teaspoons vanilla extract
• 2 cups all-purpose flour
• 1/2 cup ground flaxseed
• 1-1/4 teaspoons baking powder
• 1-1/4 teaspoons ground cinnamon
• 1 teaspoon salt
• 1/4 teaspoon baking soda
• 2 cups finely chopped peeled tart apples
• 1/2 cup chopped walnuts, toasted
• 1-1/4 cups reduced-fat whipped topping

Directions                                                                                

• In a large bowl, beat the sugar, applesauce, sugar blend, eggs, oil and vanilla until well blended.  Combine the flour, flaxseed, baking powder, cinnamon, salt and baking soda; gradually beat into sugar mixture until blended.  Fold in apples and walnuts.
• Transfer to a 13 inch x 9 inch baking dish coated with cooking spray.  Bake at 350 degrees for 28-35 minutes, or until a toothpick inserted near the center comes out clean.  Cool on a wire rack.  Serve with whipped topping.  Yield: 20 servings

Editor's Note: This recipe was tested with Splenda sugar blend.

Nutritional Facts                                                                    

1 piece with 1 tablespoon topping equals 184 calories, 7 g fat (2 g saturated fat), 32 mg cholesterol, 170 mg sodium, 27 g carbohydrate, 2 g fiber, 4 g protein.

Diabetic Exchanges:2 starch, 1 fat.

Originally published as Makeover Easy Apple Cake in Light & Tasty February/March 2008, p7

Labor Day: more than a celebration of Summer

Labor Day - Celebrating more than just the end of Summer - visit the U.S. Department of Labor website to learn more about the meaning and purpose of Labor Day!

The dog days of summer are rapidly coming to a close.  The Labor Day weekend is the traditional close of summer.  Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.  The vital force of labor added materially to the highest standard of living and the greatest production the world has ever known and has brought us closer to the realization of our traditional ideals of economic and political democracy.  It is appropriate, therefore, that the nation pay tribute on Labor Day to the creator of so much of the nation's strength, freedom, and leadership — the American worker.  While you relax with your family and friends, celebrating the end of summer and remembering what the American Can Do attitude and workers have done, make your picnic equally memorable with this twist on a picnic staple, cole slaw.  Send out summer with a snap with this spicy slaw!

Spicy Pepper Slaw Recipe - from pg 35 April/May 2011 issue of Healthy Cooking

“I love coleslaw, but wanted to jazz it up and make it just a little healthier. This recipe not only makes a good side dish, but it’s also great as a relish on a chicken sandwich or burger. Jalapenos give it just the right kick.” —Cheryl McCleary, Kansas City, Kansas

• Prep: 20 min. + chilling
• Yield: 8 Servings

2020

Ingredients

• 3 cups shredded cabbage
• 2 celery ribs, chopped
• 1 medium green pepper, julienned
• 1 cup cut fresh green beans (1-inch pieces)
• 1 cup cut fresh asparagus (1-inch pieces)
• 1 bunch green onions, chopped
• 1 banana pepper, seeded and chopped
• 2 jalapeno peppers, seeded and chopped
• 2 serrano peppers, seeded and chopped
• 1/2 cup cider vinegar
• 3 tablespoons olive oil
• 1 tablespoon lime juice
• 1 tablespoon minced fresh thyme
• 1 tablespoon snipped fresh dill
• 1 tablespoon minced fresh cilantro
• 1 teaspoon salt
• 1 teaspoon pepper

Directions

• In a large bowl, combine the first nine ingredients. In a small bowl, whisk the remaining ingredients; pour over salad and toss to coat. Refrigerate for at least 1 hour before serving. Yield: 8 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts1 cup equals 76 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 314 mg sodium, 6 g carbohydrate, 3 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1 fat.