Chicken

Here are six yummy chicken recipes to help you through the day, including Chicken Gyros and Crispy Chicken. Enjoy!

GLORIA'S LIMELIGHT ROAST CHICKEN

This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”

Servings: 6

Source: MealLeaniYUMM!

Author: Norene Gilletz

Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml

Ingredients

3 1/2 lb. (1.6 kg) whole chicken

Salt & freshly ground pepper, to taste

1 tsp. dried basil

3 limes

1 or 2 stalks celery, cut into chunks

1/4 c. chopped parsley or coriander (cilantro)

Directions

Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.

Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.

Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat

GARLIC CHICKEN BREASTS

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=762

Online version: http://diabeticgourmet.com/recipes/html/762.shtml

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Ingredients

Vegetable oil cooking spray

2 teaspoons olive oil

4 garlic cloves, minced

4 teaspoons brown sugar

4 (3 ounces) boneless, skinless chicken breast halves

Directions

Preheat the oven to 500 degrees F.

Line a shallow roasting pan with foil; spray the foil with cooking spray.

Heat oil in a small nonstick skillet over medium-low heat. Add garlic and cook, stirring frequently, for 1 to 2 minutes or until it begins to soften. Remove from heat and stir in brown sugar until well mixed.

Place chicken breast halves in the prepared pan. Spread garlic mixture evenly over chicken.

Bake for 10 to 15 minutes or until chicken is cooked through, no longer pink, and its juices run clear.

Nutritional Information Per Serving: Calories: 253; Protein: 25 g; Fat: 7 g; Sodium: 5 mg; Cholesterol: 129 mg; Dietary Fiber: 0 g; Carbohydrates: 5 g; Exchanges: 6 Lean Meat, 1 Fat, 1/2 Fruit

ONE-POT CHICKEN AND VEGETABLES

Yield: 4 servings

Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml

Ingredients

1 tablespoon olive oil

1 cup sliced zucchini

1 cup sliced or shredded carrot

1/2 cup sliced green onions or red onion

1/2 cup sliced celery

1 (14-1/2 ounce) can diced tomatoes

1 pound cooked, diced chicken breasts

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon fresh ground black pepper

2 cups cooked brown rice, hot

Directions

In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

CRISPY CHICKEN

Serving size: 3-4 oz

Servings: 4

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat

CHICKEN GYROS

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786

Online version: http://diabeticgourmet.com/recipes/html/786.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

Sauce:

1 cup plain low-fat yogurt or light sour cream

3/4 cup peeled, seeded, finely chopped cucumber

1/2 teaspoon dried dill

Rest of ingredients:

1 pound boneless skinless chicken breast, cut into thin strips

1 teaspoon lemon pepper

1/2 teaspoon dried oregano

1/4 teaspoon garlic powder

1 tablespoon extra virgin olive oil

4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half

8 leaves romaine lettuce

2 medium-small plum tomatoes, thinly sliced

4 slices red onion, separated into rings

Directions

Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.

Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.

Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.

To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.

To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.

Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat

CHICKEN BREASTS WITH ROSEMARY

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/277.shtml

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

4 boneless, skinless chicken breast halves (4 ounces each)

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Protein: 25.6 g; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Exchanges: 1/2 Vegetable, 3 Meat