Chicken and Rice

There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

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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

CARIBBEAN CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2

Source: Gourmet Inspirations Healthy Cooking

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml

Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.

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

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml

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

Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml

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

ALMOND RICE

Servings: 6

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Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.

Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

GRILLED SESAME CHICKEN BREAST

Servings: 4

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Ingredients

3 tablespoons lite soy sauce

1 teaspoon + 1 tablespoon sesame seeds, dried

2 cloves garlic

8 ounces chicken breast, skinless and raw

1/8 teaspoon fresh ground black pepper

1 tablespoon brown sugar
Directions

Combine all ingredients except chicken in a shallow dish.

Mix well.

Add chicken, turning to coat.

Cover and marinate in the refrigerator for at least 2 hours.

Remove chicken from the marinade.

Grill 4-5 inches from medium-hot coals for 15 minutes.

Turn and grill.

Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch