Chicken!

Chicken has been a favorite of many for years. Here are six diabetic chicken recipes to help you through the day. Enjoy!

CARIBBEAN CHICKEN

Servings: 6

Source: Gourmet Inspirations Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/67.shtml

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Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring. Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

CURRY CHICKEN

Servings: 6; 1 serving = 1-1/4 cup

Source: Gourmet Inspirations Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/68.shtml

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Ingredients

6 single chicken breasts, skinned, boned, washed

3 teaspoons oil

1/2 onion, chopped

2 cloves garlic, crushed

1/2 cup low sodium chicken broth

1-1/2 cup water

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon tumeric

1/8 teaspoon allspice

1/8 teaspoon ginger

Dash dried fennel

Dash ground black pepper

1 teaspoon coconut flavoring

Directions

In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.

Saute garlic and onion in remaining oil 5-7 minutes.

Add broth, water, and all of the spices to garlic-onion mixture.

When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.

Stir in coconut flavoring.

Serve over rice or rice/grain mixture.

Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat

SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE

Servings: 16; 2 Skewers per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/70.shtml

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Ingredients

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat removed

Soy-Peanut Marinade:

2 tablespoons fresh lime juice (1 to 2 medium limes)

1 tablespoon light soy sauce

1 tablespoon reduced-fat peanut butter

1 tablespoon rice vinegar

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic

1/2 teaspoon toasted sesame oil

1/2 teaspoon ground cumin

1/4 teaspoon pepper

Directions

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap.

Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.

In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.

Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.

Preheat grill on medium-high.

Thread 1 strip of chicken on each skewer.

Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat

CHICKEN CACCIATORE

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/64.shtml

Source: Cooking Healthy and Fast

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened.

Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Protein: 28 g; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Carbohydrates: 15 g; Exchanges: 1 Starch; 4 Lean Meat

STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI

Yield: 4 servings

Serving Size: 1 tomato, 6 ounces tabouli mixture

Source: Express Lane Diabetic Cooking

Author: Robyn Webb

Find this recipe at: http://diabeticgourmet.com/recipes/html/456.shtml

Ingredients

1 cup deli tabouli (bulgur)

1 cup diced, seeded cucumber

1 cup diced smoked chicken breast

4 medium ripe, firm tomatoes

2 teaspoons olive oil

4 tablespoons deli hummus

Directions

Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving: Calories: 158; Protein: 10 g; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat

CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE

Yield: 4 servings

Source: NCC

View Online: http://diabeticgourmet.com/recipes/html/983.shtml

Ingredients

4 chicken breast halves, boneless and skinless, pounded thin

2 tablespoons flour

1/2 teaspoons salt

1/4 teaspoons freshly ground black pepper

2 tablespoons plus 1 teaspoon olive oil, divided

1 shallot, minced

2 tablespoons balsamic vinegar

2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water

1/4 cup apple cider

1 tablespoon fresh thyme leaves, minced, plus more for garnish

Directions

Preheat oven 200 degrees F.

Place flour in a shallow bowl; season with salt and pepper. Dredge each chicken paillard in flour, shaking off excess. Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.

In a large skillet, heat 2 tablespoons oil over medium-high heat. Add chicken and cook until golden brown, about 4 to 5 minutes per side. Transfer to an ovenproof plate and keep warm in the oven.

Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes. Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir toincorporate any browned bits in the pan and bring to a boil.

Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.

To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.

Nutritional Information Per Serving: Calories: 340; Protein: 39 g; Fat: 12 g; Saturated Fat: 2.5 g; Dietary Fiber: 3 g; Carbohydrates: 15 g