Chicken!

There was a time when chicken was relegated to Sunday dinner. Now it's an anytime meal. Here are six diabetic chicken recipes to help you through the day, including Apple-Chicken Quesadillas and Italian Steamed Chicken. Enjoy!

AUTUMN CHICKEN STEW

This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”

Servings: 6, 1 1/2 cups each; Total Time: 45 minutes

This is from Diabetic Connect.

Click here to view this online.

Ingredients

5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons cider vinegar

Directions

Cover and refrigerate for up to 3 days.

Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.

Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

MEDITERRANEAN-STYLE CHICKEN SALAD

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697

View recipe: http://diabeticgourmet.com/recipes/html/697.shtml

Ingredients

3/4 pound baked or grilled chicken breasts

2 Tbsp. extra virgin olive oil

1 tsp. dried oregano

Juice of 1/2 a lemon

1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped

1 Tbsp. tiny capers, well-rinsed and drained

10 cherry tomatoes, halved

Salt and pepper to taste

1 cup thin green beans, cooked, drained, and cooled

Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)

2 Tbsp. chopped parsley

Directions

Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.

Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.

Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.

Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g

APPLE-CHICKEN QUESADILLAS

This recipe begins, “You may be surprised at the idea of combining chicken and apples inside a crispy tortilla, but the taste will amaze you.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium tart apples, sliced

1 cup diced cooked chicken breast

1/2 cup shredded cheddar cheese

1/2 cup shredded part-skim mozzarella cheese

1/2 cup fresh or frozen corn, thawed

1/2 cup chopped fresh tomatoes

1/2 cup chopped onion

6 low-carb tortillas, fajita-sized, warmed

3/4 cup shredded lettuce

3/4 cup salsa

6 tablespoons sour cream

Directions

In a large bowl, combine the first eight ingredients. Place about 3/4 cup on half of each tortilla. Fold tortilla in half over filling and secure with toothpicks.

Place on a baking sheet coated with cooking spray. Bake at 400° Fahrenheit for 8-10 minutes or until golden brown.

Carefully turn quesadillas over; bake 5-8 minutes longer or until golden brown. Discard toothpicks. Cut each quesadilla into three wedges. Serve with lettuce, salsa, and sour cream.

Nutritional Facts: Servings: 12; Calories – 121; Total Fat – 5 g; Saturated Fat – 3 g; Sodium – 196 mg; Carbohydrates – 13 g; Fiber – 2 g; Sugars – 4 g; Protein – 7 g

ITALIAN STEAMED CHICKEN

Servings: 4

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/222.shtml

Ingredients

3 lbs. skinned chicken pieces

8 oz. no added salt tomato sauce

1/2 tsp. garlic powder

1 tsp. oregano

1 tsp. basil

1 tsp. sugar

1 tsp. lemon juice

Directions

Place skinned chicken pieces in microwave casserole dish.

Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice.

Pour sauce over chicken and cover.

Microwave at 70% power for 16 to 18 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 4 g; Sodium: 73 mg; Cholesterol: 67 mg; Exchanges: 3 Lean Meat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Servings: 6

Source: American Heart Association

Find this recipe at: http://diabeticgourmet.com/recipes/html/220.shtml

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Fat: 5 g; Sodium: 150 mg; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

FANNY'S CHICKEN AND RICE

Yield: 6 Servings

Serving Size: 1 breast half, or 1 drumstick and thigh, plus 1/2 cup rice and 1/2 cup sauce.

Source: The New Family Cookbook for People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=711

Online version: http://diabeticgourmet.com/recipes/html/711.shtml

Ingredients

3/4 cup uncooked brown rice

6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 pounds)

1 cup chopped onion

3/4 cup chopped green bell pepper

2 cloves garlic, minced

1 tablespoon canola or corn oil

2 teaspoons curry powder

1-1/2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme

3/4 teaspoon salt

1 (14-15 ounce) can diced tomatoes, with juice

1 tablespoon chopped fresh parsley

2 tablespoons dried currants

2 tablespoons slivered almonds

Directions

Preheat the oven to 425 degrees F.

Prepare a shallow baking pan with non-stick pan spray.

Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.

While the rice is cooking, put the chicken in the prepared pan. Bake, uncovered, 20 minutes.

While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly. Add the tomatoes with their liquid, and the parsley; heat to a simmer.

Pour the sauce over the chicken and sprinkle with the currants. Cover and bake at 350 degrees F. for 25 minutes.

While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.

To serve, arrange the chicken parts next to 1/2 cup rice on individual plates. Divide the sauce over the rice. Sprinkle the almonds over the chicken.

Nutritional Information Per Serving: Calories: 304; Protein: 30 g; Fat: 8 g; Sodium: 469 mg; Cholesterol: 73 mg; Dietary Fiber: 3 g; Sugars: 7 g; Carbohydrates: 28 g; Exchanges: 1-1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat