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Diabetic (alt.food.diabetic) This group is for the discussion of controlled-portion eating plans for the dietary management of diabetes. |
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Pollo Tonnato
Pollo Tonnato - Courtesy of Chef Jacques Pépin
Served over poached chicken breasts, enjoy the savory seafood sauce. Tuna and anchovies are good sources of omega-3s! Ingredients: To poach the chicken 1/2 cup sliced onion 1/2 cup sliced leeks 1 cup sliced mushrooms 1/2 cup diced carrot 1/2 cup diced celery 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 5 cups water 4 skinless, boneless chicken breasts (about 6 ounces each) Tuna sauce 1 small can (3 ounces) tuna, preferably in oil 1 small can (2 ounces) anchovy fillets in oil 1 egg yolk 1 tablespoon Dijon-style mustard 1 tablespoon lemon juice 1 tablespoon water 1/4 teaspoon salt 1/4 teaspoon Tabasco® hot pepper sauce 1/2 cup extra-virgin olive oil 1 tablespoon drained capers 1 tablespoon minced chives 4 cups (loose) clean arugula leaves Preparation: To poach the chicken: In a large saucepan (preferably stainless steel), combine the onion, leek, mushrooms, carrots, celery, salt, black pepper and water. Bring to a boil, reduce the heat to medium low, and boil gently for 5 minutes. Add the chicken breasts, and cook just until the broth returns to a boil, about 4 minutes. Boil for about 15 seconds, then remove the pan from the heat, cover, and let the breasts steep in the broth for 12 to 15 minutes. Meanwhile, make the sauce. For the tuna sauce: Put the tuna and all but four of the anchovies (to be used as a garnish) in the bowl of a food processor along with the oil from both of the cans. Add the egg yolk, mustard, lemon juice, water, salt and Tabasco®, and process for a few seconds. With the processor running, add the olive oil in a stream, and process for a few seconds, or until it is well incorporated and the sauce is smooth. At serving time, divide the arugula among four plates. Cut each breast into four crosswise slices, and arrange the slices on top of the arugula. Generously coat the breasts with the tuna sauce, and top each serving with one of the reserved anchovy fillets. Sprinkle on some capers and chives, and serve at room temperature, accompanied by bowls of the hot chicken and vegetable broth. Any leftover pollo tonnato can be used as a sandwich filling (see below). Servings: 4 Nutritional Information Per Serving: Nutritional Information: Calories 570; Total Fat 37g; Saturated Fat 6g; Cholesterol 170mg; Sodium 1350mg; Total Carbohydrates 7g; Fiber 2g; Sugars 3g; Protein 51g Nutritional information includes all of the tuna sauce. -- No Bread Crumbs were hurt in the making of this Meal. Type 2 Diabetic 1AC 5.6mmol or 101mg/dl Continuing to be Manitoban |
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