(makes 12 servings)

2 whole fresh chickens, 2 1/2 pounds (1,200 g ) each, cut into 6 pieces
6 cloves garlic, mashed
1 teaspoon (5 ml) salt (optional)freshly ground pepperpaprika
1 small onion, 4 ounces (120 g), cut in half and very thinly sliced
1/2 cup (120 ml) fresh orange juice
1 teaspoon (5 ml) grated orange zest
1/3 cup (9 g) minced flat-leaf parsley
3 tablespoons (45 ml) olive oil

Trim away any visible fat from the chicken; remove and discard the skin. Rinse the chicken and pat dry with paper towels. Place the chicken pieces in a nonreactive baking pan, sprinkle with the garlic, and toss to coat. Season the chicken with salt, pepper, and a generous sprinkling of paprika.
Top with the onions.
Drizzle the orange juice over the chicken and sprinkle on the zest. Add the parsley and toss again. Drizzle with olive oil and again toss to coat the chicken.
Cover and refrigerate the chicken overnight or for up to 24 hours.
Light a grill or preheat the broiler. Grill or broil the chicken for about 12 minutes per side, turning once, until juices run clear when the chicken flesh is pierced with the tip of a sharp knife.
Serve the chicken hot off the grill or grill ahead and serve the chicken cold.
Per serving: 119 calories (53% calories from fat), 13 g protein, 7 g total fat (1.8 g saturated fat), trace carbohydrate, 0 dietary fiber, 42 mg cholesterol, 45 mg sodium
Diabetic exchanges: 2 lean protein (meat)

Note: For a chicken dish like this, it pays to spend the extra money for free-range or natural chickens. The taste is incomparable to commercially raised chickens.

Low-Fat Old-Fashioned Potato Salad
(makes 8 servings)

2 pounds (960 g) Yukon Gold or red potatoes, cut into 1-inch (5 cm) chunks
2 tablespoons (30 ml) fat-free sour cream
1 tablespoon (15 ml) white wine vinegar
3/4 cup (90 g) thinly sliced celery
1/4 cup (40 g) minced red onion
1/4 cup (39 g) minced dill pickle
1/4 cup (56 g) reduced-fat mayonnaise
1/4 cup (57 g) nonfat plain yogurt
2 teaspoons (10 ml) Dijon mustard
1/2 teaspoon (2.5 ml) salt (optional)
freshly ground pepper
1 hard-cooked egg, sliced (optional)chopped fresh dill or flat-leaf parsley for garnish (optional)

Cook the potatoes in a large pot of boiling water for about 6 to 8 minutes, until tender. Drain well and transfer to a large bowl.
Add the sour cream and vinegar to the potatoes; stir to coat evenly. Add the red onion, celery, and chopped dill pickle.
In a small bowl, combine mayonnaise, yogurt, mustard, salt (if using) and pepper to taste.
Pour over potatoes and gently stir to evenly coat. Cover and refrigerate for at least 2 hours, or up to 8 hours.
Serve cold, garnishing just before serving with the sliced hard-cooked egg and chopped dill (if using).
Per serving: 129 calories (19% calories from fat), 3 g protein, 3 g total fat (0.6 g saturated fat), 23 g carbohydrate, 2 g dietary fiber, 3 mg cholesterol, 177 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch)
Crunchy Summer Vegetable Salad
(makes 12 servings)

2 1/2 cups (415 g) fresh corn kernels, about 5 medium ears
2 cups (320 g) fresh or frozen peas
8 ounces (240 g) jicama, peeled and julienned
8 ounces (240 g) fresh cauliflower florets, trimmed and thinly sliced
1 large red bell pepper, 8 ounces (240 g), seeded and julienned
1/2 pound (240 g) fresh bean sprouts
Dressing:
2 shallots, minced
2 tablespoons (30 ml) white wine or champagne vinegar
3 tablespoons (45 ml) grapeseed or canola oil
1/4 cup (12 g) snipped fresh chives
salt (optional) and freshly ground pepper to taste

In separate pots of boiling water, blanch corn and the peas for 2 minutes, drain well, and place in a large bowl.
Add the jicama, cauliflower, red bell pepper, and bean sprouts. Cover and refrigerate until ready to serve.
Just before serving, whisk together the dressing ingredients. Pour over the vegetables and toss. Serve at once.
Per serving: 102 calories (33% calories from fat), 4 g protein, 4 g total fat (0.4 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 14 mg sodium
Diabetic exchanges: 1 carbohydrate (1 bread/starch), 1/2 fat