Chicken

There was a time when chicken was strictly a Sunday dinner meal. Now, it's more an anytime food. Here are six chicken recipes to help you through the day, including Chicken Salad and Chicken, Mushroom and Asiago Cheese Pizza. Enjoy!

CHICKEN SCAMPI

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

PROVENCAL LEMON AND OLIVE CHICKEN

Yield: 10 servings.

This comes from Diabetes Self-Management.

View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.

Ingredients

2 cups chopped onion

2 pounds skinless chicken thighs

1 medium lemon, thinly sliced and seeded

1/2 cup pitted green olives

1 tablespoon white vinegar or olive brine

2 teaspoons herbes de Provence

1 bay leaf

1/2 teaspoon salt

1/8 teaspoon black pepper

1 cup fat-free reduced-sodium chicken broth

1/2 cup minced fresh parsley

Directions

Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.

Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.

Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g

Exchanges per serving: 1/2 Fat, 1/2 Vegetable.

CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA

Yield: 6 servings.

This comes from Diabetes Self-Management.

View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-mushroom-and-asiago-cheese-pizza/

Ingredients

2 tablespoons light balsamic vinaigrette

1 medium onion, thinly sliced

1 package (8 ounces) sliced mushrooms

1 (10 1/2-ounce) stone-baked or whole wheat pizza crust

1 cup (about 8 ounces) shredded cooked skinless chicken breast

3/4 cup shredded Asiago cheese

Directions

Heat oven to 400°F. Heat dressing in large skillet on medium-high heat. Add onion and cook 5 minutes; stirring occasionally. Add mushrooms and cook an additional 5 minutes; stirring occasionally.

Spread onion mixture evenly over pizza crust. Top with chicken and cheese.

Bake 15 to 20 minutes or until crust is crisp.

Note: Asiago cheese is an Italian cheese similar to Parmesan and Romano. It works well grated or shredded in salads, soups, and pastas.

GARDEN PASTA SALAD

Yield: 8 servings. Serving size: 1 1/4 cups salad.

This comes from Diabetes Self-Management.

View this online at https://www.diabetesselfmanagement.com/recipes/salads/garden-pasta-salad/.

Ingredients

6 cups (about 12 ounces) cooked penne pasta

2 cups shredded cooked boneless skinless chicken breasts

3/4 cup chopped red onion

3/4 cup chopped red or green bell pepper

3/4 cup sliced zucchini

1 can (4 ounces) sliced black olives, drained

1 teaspoon red pepper flakes

1 teaspoon salt (optional)

1 can (10 3/4 ounces) condensed reduced-fat reduced-sodium cream of chicken soup, undiluted

1/2 cup lemon juice

1/2 cup grated Parmesan cheese

1/2 cup chopped fresh basil (optional)

1/4 cup chopped fresh parsley (optional)

Directions

Combine pasta, chicken, onion, bell pepper, zucchini, olives, red pepper flakes and salt in large bowl; toss lightly.

Combine soup and lemon juice in small bowl; mix well. Pour soup mixture over pasta salad; mix well.

Sprinkle with Parmesan cheese, basil, and parsley.

Nutrition Facts Per Serving: Calories: 286 calories, Carbohydrates: 33 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 36 mg, Sodium: 886 mg, Fiber: 3 g

Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Meat.

HOT CHINESE CHICKEN SALAD

Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)

To view this online, click here.

Ingredients

8 ounces fresh or steamed Chinese egg noodles

1/4 cup 1/3-less-salt chicken broth

2 tablespoons reduced sodium soy sauce

2 tablespoons rice wine vinegar

1 tablespoons rice wine or dry sherry

1 teaspoon sugar substitute

1/2 teaspoon crushed red pepper

1 tablespoon vegetable oil, divided

1 clove garlic, minced

1-1/2 cups fresh pea pods, sliced diagonally

1 cup thinly sliced green or red bell pepper

1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces

1 cup thinly sliced red or green cabbage

2 green onions, thinly sliced

Directions

Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.

Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.

Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.

Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.

Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable

CALI-FLORIDA CHILI

Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili

Ingredients

1 tsp crushed mixed peppercorns, divided

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

4 cups sliced plum tomatoes

1 cup diced sun-dried tomatoes (not in oil)

1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth

2 dried California chilies, chopped

4 tsp chili powder

1 avocado, chopped

2 tbsp sunflower seeds, toasted

Salt, to taste

6 tbsp finely chopped fresh purple basil

Directions

Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.

Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.

Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.

Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g

Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat