Chicken

Here are six chicken recipes to help you through the day, including Chicken & Sweet Potato Chili and Chicken & Almond Stew. Enjoy!

MUSHROOM & CHICKEN SKILLET

This is from Diabetes Self-Management and can be viewed online here.

Yield: 4 servings. Serving size: 1 1/2 cups.

Ingredients

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

1 can (about 14 ounces) fat-free chicken broth

1/4 cup hot water

1/2 teaspoon dried thyme

2 cups uncooked instant rice

8 ounces mushrooms, thinly sliced

1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted

Chopped fresh parsley

Directions

Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.

Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.

Tip: Serve with mixed greens salad and sliced fresh strawberries.

Nutrition Facts Per Serving: Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g

Exchanges per serving: 2 Bread/Starch, 3 Meat.

CHICKEN AND SWEET POTATO CHILI

Yield: 4 servings. Serving size: 1 1/2 cups per serving.

This is from Diabetes Self-Management and can be found online here.

Ingredients

1 to 2 sweet potatoes, peeled and cut into 1/2-inch chunks

2 teaspoons canola oil

1 cup chopped onion

3/4 pound boneless skinless chicken breasts or chicken tenders, cut into 3/4-inch chunks*

3 cloves garlic, minced

2 teaspoons chili powder

1 can (14 1/2 ounces) diced fire-roasted tomatoes, undrained

1 can (16 ounces) no-salt-added kidney beans or pinto beans, drained

1/2 cup chipotle or jalapeño salsa

Directions

Place sweet potatoes in large saucepan and add enough water to cover. Bring to a boil. Reduce heat; simmer 5 minutes or until almost tender. Drain sweet potatoes; set aside. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes.

Add chicken, garlic, and chili powder; cook 3 minutes, stirring frequently. Add tomatoes, beans, salsa, and sweet potatoes; bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes or until chicken is cooked through.

*This is easier to do if chicken is partially frozen.

**Note: Sweet potatoes are the star of this chili and they’re nutritional superstars, too. One sweet Directionspotato provides about two and a half times the Recommended Daily Allowance for healthy adults of vitamin A, plus fiber, potassium and vitamin C.

Nutrition Facts Per Serving: Calories: 258 calories, Carbohydrates: 34 g, Protein: 27 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 496 mg, Fiber: 7 g

Exchanges per serving: 1 1/2 cups.

CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE

Recipe Yield: Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce

Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/

Ingredients

4 chicken breast halves, boneless and skinless, pounded thin

2 tablespoons flour

1/2 teaspoons salt

1/4 teaspoons freshly ground black pepper

2 tablespoons plus 1 teaspoon olive oil, divided

1 shallot, minced

2 tablespoons balsamic vinegar

2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water

1/4 cup apple cider

1 tablespoon fresh thyme leaves, minced, plus more for garnish

Directions

Preheat oven 200 degrees F.

Place flour in a shallow bowl; season with salt and pepper.

Dredge each chicken paillard in flour, shaking off excess.

Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.

In a large skillet, heat 2 tablespoons oil over medium-high heat.

Add chicken and cook until golden brown, about 4 to 5 minutes per side.

Transfer to an ovenproof plate and keep warm in the oven.

Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.

Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.

Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.

To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.

Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g

CHICKEN AND ALMOND STEW

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat

BLACK-EYED CHICKEN

Recipe Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well.

Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

CHICKEN, STRAWBERRY AND FENNEL SALAD

This recipe begins, “Grilled chicken breast is combined with a roasted garlic vinaigrette to create a healthy and exciting salad or main course.”

Recipe Yield: Makes 6 servings.https://diabeticgourmet.com/diabetic-recipes/chicken-strawberry-and-fennel-salad

Ingredients

1 pound grilled chicken breast strips

3 cups (about 1 pound) fresh strawberries, stemmed and sliced

3 cups thinly sliced fennel bulb

3 cups shredded radicchio

3/4 cup shredded basil

1-1/2 cups toasted walnut halves

Vinaigrette:

1/3 cup olive oil

1/3 cup walnut oil

2-1/2 tablespoons balsamic vinegar

1 tablespoon roasted garlic puree

1/3 teaspoon salt

1/3 teaspoon pepper

Directions

To make salad: In large bowl, toss chicken, strawberries, fennel, radicchio, basil and walnuts with vinaigrette. Mound salad on 6 plates, dividing it equally.

To make vinaigrette: in blender or food processor, puree oils, vinegar, garlic puree, salt and pepper until emulsified

Nutritional Information Per Serving: Calories: 522; Fat: 13 g; Fiber: 5 g; Sodium: 435 mg; Cholesterol: 40 mg; Protein: 22 g; Carbohydrates: 16 g