Recipes: Fruited Chicken, Tomatoes and Potatoes in Vinaigrette, Marinated Mixed Vegetables, Brown Rice Hot Dish, Balsamic Ice Cream

Fruited Chicken

Serves 4.

Many versions of this recipe have appeared, including the Oregon Blueberry Chicken in "Gourmet Vinegars" by Marsha Peters Johnson and, much earlier, the Raspberry Chicken in the "Silver Palate Cookbook," by Julee Rosso and Sheila Lukins. Whoever came up with it, it's a winner; use your favorite fruity vinegar in this slightly modified version.

4 boneless, skinless chicken breast halves (about 2 lb. total)

2 tbsp. butter

¼ c. chopped onion

¼ c. fruit-flavored vinegar, such as raspberry, blueberry or strawberry

¼ c. sour cream

1 tbsp. canned tomato paste

½ c. or so fresh fruit matching the vinegar, optional

Pound the chicken breasts between sheets of plastic wrap to flatten them slightly and make them of equal thickness. Melt the butter in a large frying pan. Raise the heat to medium-high, add the chicken breasts and saute about 3 minutes on each side, to brown them. Remove them from the pan and set them aside.

Reduce the heat to medium, add the onions and saute, stirring occasionally, until they are translucent, about 5 minutes. Add the vinegar, raise the heat to medium-high, scrape the pan to include stuck-on bits of onion and chicken, and cook, stirring occasionally until the liquid is reduced to a spoonful or so of syrup. Stir in the chicken broth, sour cream and tomato paste and simmer for 1 minute.

Nutrition information per serving:

Calories360

Carbohydrates3 g

Protein50 g

Fat15 g

Cholesterol150 mg

Sodium286 mg

Calcium48 mg

Dietary fiber0 g

Diabetic exchanges per serving: 7 lean-meat exch,

Serves 6 to 8.

A simple but pretty and delicious composed salad, highlighted by an herbed vinaigrette.

5 slices bacon

3 potatoes or 1 (15-oz.) can sliced potatoes, drained

4 ripe medium tomatoes

Salt and pepper

6 tbsp. olive oil

2 tbsp. herbed vinegar (tarragon or garlic dill would be nice)

Fry, drain and crumble the bacon. Peel and slice the potatoes crosswise about ¹/₈-inch thick. Add the potatoes to a pot of water, bring to the boil and cook 10 to 15 minutes until the slices are easily pierced with a fork but before they are falling-apart tender. Remove the potatoes and gently rinse with cold water to stop them from cooking. (Or drain the canned potatoes.) Slice the tomatoes ¹/₈-inch thick.

In a small bowl combine the mustard, salt and pepper. Gradually add the olive oil, whisking constantly. Stir in the vinegar.

Nutrition information per ¹/₈ serving:

Calories166

Carbohydrates12 g

Protein3 g

Fat12 g

Cholesterol3 mg

Sodium20 mg

Calcium9 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 bread/ starch exch., and 2½ fat exch.

Serves 4 to 6.

1 (16-oz.) bag of frozen vegetable mixture, such as broccoli, green beans, pearl onions and peppers, thawed

¼ c. chopped onion

1 tomato, coarsely chopped, optional

½ c. vegetable oil

2 tbsp. lemon juice

2 tsp. sugar

Dash hot pepper sauce

Put the vegetables, chopped onion and the tomato, if using, in a shallow bowl. In a small bowl, combine the oil, vinegar, lemon juice, sugar and hot pepper sauce. Pour over vegetables, toss, cover and marinate overnight in the refrigerator. Serve cold or at room temperature.

Nutrition information per 1/6 serving:

Carbohydrates7 g

Protein2 g

Fat18 g

including sat. fat3 g

Cholesterol0 mg

Calcium29 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 vegetable exch., and 3½ fat exch.

Brown Rice Hot Dish

Serves 8 to 10.

1½ lb. lean ground beef

1 medium onion, chopped

1 green bell pepper, chopped

1 (28-oz.) can diced tomatoes

1 (8-oz.) can tomato sauce

1 tsp. chili powder

1 tsp. salt

1 tsp. Worcestershire sauce

½ c. fruit-flavored vinegar, such as strawberry or raspberry

1 c. uncooked brown rice

Preheat oven to 350 degrees. Brown ground beef in a large frying pan over medium heat, stirring and breaking it up with a large spoon. When it has begun to brown, add the onions. Cook and stir until there's no pink left in the beef. Drain well. Stir in the bell pepper, tomatoes (and juice), tomato sauce, water, chili powder, salt, Worcestershire, vinegar and brown rice; spread into a 9-by 13-inch or other 2½-quart baking dish. Bake 50 minutes, sprinkle with cheese and return to the oven for 10 minutes, until cheese is melted.

Nutrition information per 1/10 serving:

Calories305

Carbohydrates22 g

Protein22 g

including sat. fat6 g

Cholesterol51 mg

Sodium660 mg

Calcium200 mg

Dietary fiber3 g

Balsamic Ice Cream

Serves 6 to 8.

We're told that a tiny drizzle of genuine balsamic vinegar is sometimes used as an ice cream garnish. Here's a version using supermarket balsamic to add a surprising extra mellowness to vanilla ice cream.

1 quart vanilla ice cream

2 to 4 tbsp. balsamic vinegar