Healthy recipes that can be enjoyed by diabetics or anyone seeking a healthy meal or treat.
BUTTERFLIED CORNISH HENS Yields 4 servings
a) 2 Cornish game hens, split
b) 1/2 cup olive oil
c) 1/2 cup lemon juice
d) 1 teaspoon thyme
e) 1 teaspoon rosemary
f) 1 teaspoon parsley, chopped
g) 1 teaspoon garlic powder
h) 1/2 teaspoon salt
i) 1/2 teaspoon pepper
To split the hens, take a sharp knife or kitchen shears and carefully cut down one side of the backbone. Cut along the other side and remove backbone. Remove skin, then rinse hens.
Prepare marinade ingredients in a small bowl. Set aside a few tablespoons of the marinade to brush on during cooking. Place cornish hens and marinade in a large, plastic re-sealable bag. Place in the refrigerator for a few hours. Turn occasionally. Heat up the grill (or broil in oven). Place the hens on the grill and cook for about 5 minutes on each side. Brush with reserved marinade as needed during cooking.
Place on platter, and serve.
BLACK-EYED PEA SALAD Yields 6 – 8 servings
a) 3 tablespoons extra virgin olive oil
b) 2 tablespoons balsamic vinegar
c) 1 1/4 teaspoon ground cumin
d) 1 1/4 teaspoon minced garlic
e) 3/4 teaspoon salt
f) 1/2 teaspoon cayenne pepper
g) 1/4 cup finely chopped red onion
h) 1/2 cup chopped red bell pepper
i) 2 tablespoons chopped black olives
j) 3 tablespoons chopped fresh basil leaves
k) 2 tablespoons chopped pimentos
l) 2 cups cooked brown rice (or whole wheat pasta)
m) 2 cups cooked fresh or frozen black-eyed peas
n) 8 cups salad greens
In a large bowl, whisk together the olive oil, vinegar, cumin, garlic, salt and cayenne pepper. Add the onion, bell pepper, olives, basil, pimentos, rice and peas. Toss the salad enough to moisten. Cover and refrigerate up to 24 hours. Serve on a bed of salad greens. Salad should be served at room temperature.
MAPLE FLAVORED STRAWBERRIES WITH VANILLA FROZEN YOGURT Yields 4 servings
a) 1 cup sugar free maple syrup
b) 2 tablespoons rum flavoring
c) 4 cups sliced strawberries
d) Vanilla frozen yogurt (low-fat or fat-free, low-sugar or sugar-free)
e) Fresh mint sprigs (optional, as garnish)
In a large bowl, combine maple syrup, rum flavoring and strawberries. Gently toss the berries, until they are coated. Serve over scoop of vanilla frozen yogurt, and garnish with mint if desired.