Empty Nester Menus (Continued)


Lunch #1
Dill Chicken Salad
Garlic Parmesan Toast
Total Carbs: 14.3g

Dill Chicken Salad
Water chestnuts and celery add crunch to this chicken salad tossed in mayonnaise-sour cream dressing. Makes 2 servings.

2/3 cup cooked chicken breast, diced (or turkey)
3 oz sliced water chestnuts, drained and coarsely chopped
2/5 cup fresh chopped celery
2/5 cup chopped scallions
1/10 cup mayonnaise
1/10 cup sour cream
1 tsp fresh dill weed, finely chopped (or 1/2 tsp dried)
pinch white pepper

1. In large bowl, toss chicken, water chestnuts, celery, almonds, and scallions.
2. In small bowl, stir mayonnaise, sour cream, dill, and white pepper until well blended.
3. Add dressing to the chicken mixture and toss. If salad seems too dry, stir in additional mayonnaise.
4. Cover and chill for at least 2 hours prior to serving.

Use as filling for tomato, cantaloupe, or avocado, or serve over a bed of fresh salad greens.

Garlic Parmesan Toast
Baked baguette with a garlic spread. Makes 2 servings.

3 medium garlic cloves, chopped
1 tsp olive oil
1 oz 100% whole grain baguette, cut diagonally into 6 thin slices
3/4 oz grated Parmesan cheese

1. Preheat oven to 400°F.
2. Combine 1/2 cup water, garlic, and oil in a small saucepan and bring to a boil. Reduce heat to low and let simmer for 10 minutes.
3. Spread an equal amount of garlic mixture onto 1 side of each bread slice. Place bread on a baking sheet lined with foil and sprinkle on Parmesan cheese. Bake for 10 minutes.

Nutritional Information (Per Serving)
Dill Chicken Salad
Calories 206.3, Total Carbs 7g, Dietary Fiber 1.1g, Saturated Fat 3g, Potassium 251.3mg, Protein 13.6g, Sodium 108.3mg
Garlic Parmesan Croutons
Calories 88.7, Total Carbs 7.3g, Dietary Fiber 2.1g, Saturated Fat 1.4g, Potassium 0mg, Protein 3g, Sodium 123.8mg

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Last Modified Date: August 06, 2013

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by Brenda Bell
One of my ongoing dietary issues has been one of protein. Right after diagnosis, I ran a bit scared of all of the "excess protein kills the kidneys" lines and into the old-school health-foods' "you don't need as much protein as you think you do" train of thought. Combined with the calorie and sodium restrictions of my initial diabetes diet, a move away from animal-based proteins because of my cholesterol levels, and a medication which seemed to block nutrient...