Recipes: Mashed Cauliflower, Savory Nuts, Chicken Vinaigrette

Mashed Cauliflower X

Serves 6.

Adapted from a mock-potato recipe in "500 Low-Carb Recipes," by Dana Carpender, who credits the original to Adele Hite. Cauliflower is a lot lower in carbohydrates than potatoes; puréeing it enough that it actually resembles mashed potatoes probably makes it a little too easy to digest, but that's a choice you can make while you stand at the food processor.

• 1 large head fresh cauliflower, or 1 (16-oz.) bag frozen cauliflower florets (a slightly smaller amount)

• 4 oz. ( 1/2 of an 8-oz. pkg.) Neufchatel (light) cream cheese

• Salt and pepper to taste

• 1 clove garlic, minced or pressed

Drain well.

Put the cauliflower, cream cheese, salt and pepper and garlic in a food processor (in more than one batch, if necessary) and process until the mixture is as smooth as desired.

Nutrition information per serving, using fresh cauliflower:

Calories85

Carbohydrates8 g

Fat5 g

including sat. fat3 g

Cholesterol14 mg

Sodium118 mg

Calcium46 mg

Diabetic exchanges per serving: 1 vegetable exch., 1 medium-fat meat exch.

Savory Nuts X

Serves 8.

If you like garlic, use garlic-flavored hot pepper sauce.

• 1 c. (4 oz.) walnut halves

• 1/4 c. canola oil

• 1 tsp. chili powder

• Hot pepper sauce to taste

• 3 tbsp. Worcestershire sauce

• Salt to taste

In a small bowl, combine the chili powder, hot pepper sauce and Worcestershire sauce. Sprinkle evenly over nuts and bake an additional 10 minutes. Salt if desired. Serve warm or cold.

Nutrition information per serving:

Calories242

Carbohydrates5 g

Protein3 g

including sat. fat2 g

Cholesterol0 mg

Sodium69 mg

Calcium30 mg

Dietary fiber2 g

Chicken Vinaigrette X

Serves 8.

Adapted from a recipe in "Everyday Low Carb Cooking," by Alex Haas.

• 2 tbsp. olive oil

• 1 medium onion, diced

• 1 (10 1/2-oz.) can condensed chicken broth, divided

• 2 tsp. garlic powder

• 1/2 tsp. ground cloves

• 1/2 tsp. ground cinnamon

• 1/2 tsp. freshly ground pepper

• 1/4 c. red wine vinegar, divided

• 2 tbsp. red wine

• 2 tbsp. measure-for-measure sugar substitute, divided

• 1/2 tbsp. cornstarch

Heat the oil in a large frying pan or Dutch oven and fry the onions, stirring occasionally, until they become translucent. Add the chicken pieces, and cook, stirring, over medium-high heat until almost all have colored on all sides (adding a bit more oil if needed). Add 1/2 cup of the chicken broth, along with the garlic powder, cloves, cinnamon, pepper, olives, 2 tablespoons of the red wine vinegar, the red wine and 1 tablespoon of the sweetener.

With a slotted spoon, transfer the chicken from the pan to a bowl. Add the remaining chicken broth to the pan, along with the remaining 2 tablespoons of red wine vinegar and the remaining tablespoon of sweetener. Put the cornstarch in a cup, add 1/4 cup or so of water and stir to dissolve the cornstarch. Stir this mixture into the pan. Cook over medium-high heat, stirring, until the sauce thickens.

Return the chicken to the pan, stir to cover with sauce and heat through.

Nutrition information per serving:

Calories200

Carbohydrates3 g

Fat9 g

including sat. fat2 g

Cholesterol70 mg

Sodium475 mg

Calcium25 mg