Posted in Salads, Side Dishes, Vegetables

A perfect compliment with BBQ…


Smoky Corn Salad

This is a great side dish that goes with any BBQ you are cooking up for family or friends.  The bacon and Tabasco sauce offers a nice contrast to the sweetness of the corn and the beans offer a lot of fiber to make it healthy as well.  If you’re planning a crowd, just double up on the ingredients, it’s easy enough to make.

Enjoy, eat well and feel good about it too.

Smoky Corn and Bean Salad

Serves 6

Prep time: 10 minutes

Refrigeration time: overnight

Estimated Values per serving:

Calories = 110                                              Fat =  2 grams

Ingredients:

2 cups corn kernels

2 slices turkey bacon – chopped

1 tablespoon sugar

2 tablespoons lime juice

3 – 4 dashes Chipotle Tabasco sauce

1 cup red bell pepper – chopped

1 cup canned black beans – rinsed and drained

Salt to taste (optional)

Directions:

  1. Heat skillet on medium high heat and spray with cooking spray.  Add corn and sugar and sauté for 5 – 7 minutes until browned.
  2. Transfer corn to a bowl and cool. 
  3. Cook turkey bacon in skillet until browned.  Remove from heat and cool to room temperature.
  4. Add lime juice, Tabasco sauce, red pepper, black beans,  corn and bacon to a bowl and season with salt.
  5. Refrigerate overnight and serve cold.
Posted in Side Dishes, Vegetables

A Little Fun in Your Sandwich…


Grilled Chicken and Coleslaw Sandwich

Coleslaw may sound pretty boring but it can really bring a sandwich alive with flavor.  I am a big fan of coleslaw and always taste the different versions in restaurants, at parties or from the local market.  I like the wide variations of coleslaw available but my favorite does have at least a little mayonnaise in it.    

So for dinner tonight, I grilled chicken breasts.  To add a little fun with the plain grilled chicken sandwiches, I made 2 different kinds of coleslaw to put inside the sandwiches.  One has a ranch flavor and the other has paprika for a more smoky taste.  We all enjoyed both and the call is still out on which we like better.  Over the next few days, the coleslaw will continue to get better as it marinates in the sauce.

Next time you are having company, try one or both of these and encourage people to try it on their sandwich.  I think they may find that it make a common sandwich something a little more special.

Enjoy the slaw!

Creamy Ranch Cole Slaw

Serves 12

Prep time: 10 minutes

Marinating time: 4 hours

Estimated Values per serving:

Calories = 95                                                Fat = 3 grams

Ingredients:

½ cup water

½ cup sugar

1 teaspoon salt

½ cup white vinegar

½ head of cabbage

1 cup shredded carrots

1 onion – thinly sliced

1 cup fat free sour cream

½ cup low calorie mayonnaise

1 tablespoon ranch dressing mix (powdered)

½ teaspoon celery seed

1 tablespoon horseradish

Directions:

  1. Heat water and sugar until sugar dissolves.
  2. In a large bowl, combine sugar water, salt, vinegar, cabbage, carrots and onion.  Cover and refrigerate for at least 4 hours (or overnight).
  3. Strain excess liquid from cabbage mixture but still keeping it juicy.
  4. Stir in sour cream, mayonnaise, ranch dressing mix, celery seed and horseradish and serve.

Smoky Cole Slaw

Creamy Ranch Cole Slaw

Serves 12

Prep time: 10 minutes

Marinating time: 4 hours

Estimated Values per serving:

Calories = 95                                                Fat = 3 grams

Ingredients:

½ cup water

½ cup sugar

1 teaspoon salt

½ cup white vinegar

½ head of cabbage

1 cup shredded carrots

1 onion – thinly sliced

1 cup fat free sour cream

½ cup low calorie mayonnaise

1 teaspoon paprika

½ teaspoon onion powder

½ teaspoon celery seed

1 tablespoon horseradish

Directions:

  1. Heat water and sugar until sugar dissolves.
  2. In a large bowl, combine sugar water, salt, vinegar, cabbage, carrots and onion.  Cover and refrigerate for at least 4 hours (or overnight).
  3. Strain excess liquid from cabbage mixture but still keeping it juicy.
  4. Stir in sour cream, mayonnaise, paprika, onion powder, celery seed and horseradish and serve.