Chicken Salad Wraps

Chicken Salad Wraps

Guaranteed crowd-pleasers, these wraps are perfect for leftover grilled chicken. The distinctive salty flavor from the fish sauce is balanced by fresh mint and lemon juice.

Serves 4 Prep Time 40 min. Total Time 40 min.

Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat


1/2 cup lemon juice

1/3 cup fish sauce, (see Ingredient note)

1/4 cup sugar

2 cloves garlic, minced

1/4 teaspoon crushed red pepper

8 6-inch flour tortillas

4 cups shredded romaine lettuce

3 cups shredded cooked chicken, (12 ounces)

1 large ripe tomato, cut into thin wedges

1 cup grated carrots, (2 medium)

2/3 cup chopped scallions, (1 bunch)

2/3 cup slivered fresh mint


Step 1
Whisk lemon juice, fish sauce, sugar, garlic and crushed red pepper in a small bowl until sugar is dissolved.

Step 2
Preheat oven to 325° F. Wrap tortillas in foil and heat in the oven for 10 to 15 minutes, until softened and heated through. Keep warm.

Step 3
Combine lettuce, chicken, tomato, carrots, scallions and mint in a large bowl. Add 1/3 cup of the dressing; toss to coat.

Step 4
Set out the chicken mixture, tortillas and the remaining dressing for diners to assemble wraps at the table. Serve immediately.


To warm tortillas in a microwave, stack between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.

Ingredient note: A pungent, soy sauce-like condiment used throughout Southeast Asia, fish sauce is made from fermented, salted fish. Available in large supermarkets and in Asian markets.

Homemade Hot Sauce

Homemade Hot Sauce

This homemade hot sauce makes good use of the bountiful tomatoes, onions and peppers in your garden or farmers’ market. Adjust the heat to your preference: in our tests, two habaneros yielded a pleasantly spicy sauce without excessive heat—take it up a notch for spicy-food fans by adding extra hot peppers.

Serves 43 Prep Time 30 min. Total Time 120 min.

Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium


2 tablespoon extra-virgin olive oil

1 cup diced onion

2 medium chile peppers, such as poblano, New Mexico or Anaheim, diced

2-4 habanero peppers, or other small hot chile peppers, stemmed, halved and seeded (see Tip)

4 cloves garlic, minced

1 pound tomatoes, diced (about 3 cups)

1 cup distilled white vinegar

2 teaspoons salt

1-3 teaspoons sugar


Step 1
Heat oil in a large saucepan over medium-high heat. Add onion, chile peppers, habaneros to taste and garlic and cook, stirring, until the onion is soft and beginning to brown, 3 to 4 minutes.

Step 2
Reduce heat to medium. Add tomatoes, vinegar, salt and sugar to taste. Cook, stirring occasionally, until the tomatoes begin to break down, about 5 minutes.

Step 3
Carefully transfer the tomato mixture to a food processor or blender. Puree until smooth. (Use caution when pureeing hot ingredients.) Set a fine-mesh sieve over a medium bowl; pour the pureed mixture through the sieve, pushing on the solids with a wooden spoon to extract all the liquid. (Discard solids.) Let the sauce cool to room temperature, about 1 1/2 hours.


Tip: The membranes that hold the seeds are the spiciest part of chile peppers (that’s where the capsaicin is). The seeds pick up some spiciness by association. You can customize the heat of salsa or hot sauce by using some or all of the seeds along with the flesh of the pepper and tasting as you go. Be sure to wash your hands thoroughly after chopping hot peppers or wear rubber gloves.

Pomegranate Champagne Punch

Pomegranate Champagne Punch

For a nonalcoholic version, combine 2 1/2 cups seltzer and 2 cups pomegranate juice.

Serves 6 Prep Time 5 min. Total Time 5 min.

Nutrition Profile: Gluten Free Diet Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium


2 cups champagne

1 cup pomegranate juice

1 cup seltzer

1/2 cup citrus vodka

Lemon twists, for garnish


Step 1
Combine champagne, pomegranate juice, seltzer and vodka in a large bowl or pitcher. Serve over ice with a twist of lemon.

Turkey & Leek Shepherd’s Pie

Turkey & Leek Shepherd’s Pie

The mashed potato-covered shepherd’s pie was originally created to use up the leftovers from a festive roast. This version blends peas, leeks and carrots with diced turkey, all in a creamy herb sauce. The dish is a perfect way to create a second meal with the holiday turkey but if you like, use leftover roast chicken, duck or goose.

Serves 6 Prep Time 45 min. Total Time 75 min.

Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Sat Fat Low Sodium


2 teaspoons extra-virgin olive oil

2 large leeks, white and light green parts only, well washed and thinly sliced

1 1/2 cups thinly sliced carrots

3 cloves garlic,, minced

1/3 cup dry white wine

3 tablespoon all-purpose flour

2 teaspoons chopped fresh sage, or 1/2 teaspoon dried, rubbed

2 cups reduced-sodium chicken broth

2 cups diced cooked turkey, or chicken (see Tip)

1 cup frozen peas

1/4 teaspoon salt

Freshly ground pepper to taste

2 pounds potatoes, preferably Yukon Gold, peeled and cut into chunks

1/2-3 cup nonfat buttermilk, (see Tip)

1 large egg,, lightly beaten


Step 1
To prepare filling: Preheat oven to 425°F. Heat 2 teaspoons oil in a large skillet or Dutch oven over medium heat. Add leeks and carrots and cook, stirring, until the leeks soften, about 7 minutes. Add garlic and cook, stirring, 1 minute more.

Step 2
Pour in wine and stir until most of the liquid has evaporated. Add flour and sage and cook, stirring constantly, until the flour starts to turn light brown, about 2 minutes. Stir in broth and bring to a simmer, stirring constantly, until the sauce thickens and the carrots are barely tender, about 5 minutes.

Step 3
Add turkey (or chicken) and peas and season to taste with salt and pepper. Transfer the mixture to a deep 10-inch pie pan or other 2-quart baking dish and set aside.

Step 4
To mash potatoes and bake pie: Place potatoes in a large saucepan and add cold salted water to cover. Bring to a boil over medium heat. Cook, partially covered, until the potatoes are tender, about 10 minutes. Drain and return the potatoes to the pan. Cover and shake the pan over low heat to dry the potatoes slightly, about 1 minute. Remove from the heat.

Step 5
Mash the potatoes with a potato masher or whip with an electric mixer, adding enough buttermilk to make a smooth puree. Season with salt and pepper. Stir in egg and 1 tablespoon oil.

Step 6
Spread the potatoes on top of the turkey mixture. With the back of a spoon, make decorative swirls. Set the dish on a baking sheet and bake until the potatoes and filling are heated through and the top is golden brown, 25 to 30 minutes.


Equipment: 10-inch pie pan or other 2-quart baking dish


No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Tips: Use leftover roasted turkey or chicken. Or to poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.