Chicken!

Tuesday - the unofficial "Monday" after a three-day weekend. Here are six diabetic chicken recipes to help you through the day, including Chicken Ratatouille and Chicken Jambalaya. Enjoy!

BAKED CHICKEN PARMESAN

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

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

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

CHICKEN TENDERS WITH SPICY BLACK BEANS

Yield: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/738.shtml

Source: Secrets of Good-Carb Low-Carb Living

Ingredients

1 pound chicken breast tenders

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon salt

1 tablespoon extra-virgin olive oil

1 cup canned black beans, undrained

1/2 cup chunky-style salsa

1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)

3 tablespoons finely chopped fresh cilantro or thinly sliced scallions

Directions

Rinse the chicken and pat dry with paper towels.

Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.

Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through.

To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.

If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.

Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat

CHICKEN JAMBALAYA

Makes 6 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2 – 3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable

CHICKEN RATATOUILLE

Makes: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml

Ingredients

1 tablespoon vegetable oil

4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)

2 zucchini (7 inches long, unpeeled and thinly sliced)

1 eggplant (small, peeled and cut into 1-inch cubes)

1 onion (medium, thinly sliced)

1 green pepper (medium, cut into 1-inch pieces)

1/2 pound mushroom (fresh, sliced)

1 can tomatoes (16 oz, whole, cut up)

1 garlic clove (minced)

1-1/2 teaspoons basil (dried, crushed)

1 tablespoon parsley (fresh, minced)

black pepper (to taste)

Directions

Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g

CROCK POT HARVEST CHICKEN AND POTATOES

This is from Diabetic Connect

View this online here.

This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”

Ingredients

1 lb boneless, skinless chicken breast, cut into 1" pieces

3 Tbsp flour

1/2 tsp salt

1/4 tsp black pepper

12 ounces small new poitatoes, scrubbed and halved

2 cups baby carrots cut into 3rds

2 celery stalks cut into 1/2" pieces

1 large onion chopped

1 can (4oz.) mushrooms sliced and drained

2 cloves garlic

3/4 tsp dried thyme

1/4 tsp dried sage

1 cup low-sodium chicken broth

1 Tbsp margarine or butter

Directions

In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.

Add to slow cooker.

Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.

Cover, cook on high for 4 hours or low for 6 to 7 hours.

In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.

Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg

CHICKEN OLE

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=745

Online version: http://diabeticgourmet.com/recipes/html/745.shtml

Ingredients

1 pound boneless skinless chicken breast, cut into bite-size pieces

1 teaspoon ground cumin

1/4 teaspoon ground black pepper

1 tablespoon extra virgin olive oil

1 medium yellow onion, sliced and separated into rings

14-1/2 ounce can Mexican-style stewed tomatoes

1 cup frozen (thawed) whole kernel corn

1/4 cup chopped fresh cilantro or sliced scallions

Directions

Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.

Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.

Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat