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Many people ask what they can have for lunch. Here is a quick summer lunch that can also be served for a light supper. Chicken and sweet juicy pears blend with spicy horseradish to make a tangy salad.
Countdown:
—Prepare ingredients.
—Assemble salad.
—Toast bread.
———
TANGY CHICKEN AND PEAR SALAD
2 tablespoons reduced-fat mayonnaise
2 tablespoons horseradish
2 tablespoons Dijon mustard
1 tablespoons lime or lemon juice
1 ripe pear, cored and cut into ½-inch pieces, skin left on
½ pound boneless, skinless roasted or rotisserie chicken breast, cubed
8 Romaine lettuce leaves, washed
4 tablespoons chopped fresh chives.
2 slices whole-wheat bread
Mix mayonnaise, horseradish, mustard and lime or lemon juice together in a salad bowl. Add pear and chicken. Place lettuce leaves on 2 plates. Spoon salad on top and sprinkle chives on salad. Toast whole-wheat bread and serve with salad. Makes 2 servings.
Per serving: 390 calories, 11 g fat, 2 g saturated fat,101 mg cholesterol, 41 g protein, 32 g carbohydrates, 5 g dietary fiber, 15 g sugars, 764 mg sodium.
Exchanges/Choices: 1 starch, 1 fruit, 5 lean meat, ½ fat
———
FRESH BLUEBERRIES
2 cups blueberries
Divide between 2 dessert bowls and serve. Makes 2 servings.
Per serving: 85 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g protein, 21g carbohydrates, 3 g dietary fiber, 14 g sugars, 0 mg sodium.
———
SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 lime or lemon, 1 small head Romaine lettuce, 1 ripe pear, 1 small bunch chives, ½ pint blueberries, ½ pound boneless, skinless roasted chicken breast and 1 small jar horseradish
Staples: Whole wheat bread, Dijon mustard and reduced fat mayonnaise
———
(From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at http://store.diabetes.org )
Distributed by MCT Information Services
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Topics: t000171568,t000154742,t000035070


Diabetes Quick Fix: Tangy Chicken and Pear Salad With Fresh Blueberries