Chicken, and an Article

Whether you have diabetes, have a loved-one who is diabetic, or are simply interested in finding out more about the disease, you probably have heard many myths about diabetes.

Diabetes Self-Management has an article titled “12 Diabetes Myths Debunked.” For example, myth #3: Insulin causes blindness. (It doesn't.) Myth #1 is: People with diabetes can't eat sugar. (It isn't banned, but it depends on the person and the meds he or she is taking.)

To read more, check here to read the entire article.

And now, on to today's six diabetic recipes. Enjoy!

HERB-MARINATED CHICKEN

Prep Time: 5 minutes; Marinating Time: at least 2 hours; Cooking Time: approximately 16-20 minutes.

This is from Diabetes Self-Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/main-dishes/herb-marinated-chicken.

Ingredients

1 1/2 pounds boneless, skinless chicken breasts

1/4 cup olive oil

1/2 cup balsamic vinegar

1 tablespoon (or 3 cloves) minced garlic

1/2 teaspoon dry parsley

1 teaspoon dry rosemary

3/4 teaspoon dry sage

1 teaspoon dry thyme

1 teaspoon salt

1/2 teaspoon coarse ground pepper

Directions

Place chicken in a zip-top bag. In a small bowl, whisk together remaining ingredients and pour over chicken. Seal bag tightly and shake gently to coat chicken well. Allow chicken to marinate in the refrigerator for at least 2 hours, shaking bag gently twice during marinating to recoat chicken.

After chicken has marinated, discard remaining marinade. Preheat grill to medium-high heat, or preheat oven broiler. Grill or broil chicken about 8–10 minutes per side, or until chicken is no longer pink and the juices are clear (cooking time may vary depending on the thickness of the meat).

Yield: 6 servings. Serving size: 4 ounces.

Nutrition Facts Per Serving: Calories: 144, Carbohydrates: 1 g, Protein: 26 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 188 mg, Fiber: less than 1 g, Exchanges per serving: 4 very lean meat.

CHICKEN SALAD STUFFED AVOCADO

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1262

View recipe with photo: http://diabeticgourmet.com/recipes/html/1262.shtml

Ingredients

2 medium avocados

Juice of 1 lime

2 cups chopped cooked chicken breast, about 1/2-inch pieces

2 Tbsp. chopped red cabbage

2 Tbsp. diced carrots

2 Tbsp. diced radish

4 tsp. spicy brown mustard

1/2 tsp. garlic powder

1 tsp. extra virgin olive oil

Salt and freshly ground black pepper, to taste

Lime wedges for garnish

Directions

Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside.

Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.

Spoon mixture into avocado shells, mounding in the center and serve immediately with lime wedges.

Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.

Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 16 g; Sodium: 146 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 8 g

BAKED CAJUN CHICKEN

Servings: 4

Source: Better Homes & Gardens

Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313

View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g

BOMBAY CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 5 - Difficulty Level: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml

View Online: http://diabeticgourmet.com/recipes/html/454.shtml

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Sodium: 110 mg; Cholesterol: 100 mg; Fat: 9 g; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat