Chicken

Today's six diabetic recipes center around chicken, including Chicken Chutney Wraps and Apricot-Orange Chicken with Glazed Onions. Enjoy!

LEMON CHICKEN WITH BROCCOLI AND GINGER

Recipe Yield: Makes 4 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger

Ingredients

1/2 cup fat-free reduced-sodium chicken broth

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g

STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI

Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli

Ingredients

1 cup deli tabouli (bulgur)

1 cup diced, seeded cucumber

1 cup diced smoked chicken breast

4 medium ripe, firm tomatoes

2 teaspoons olive oil

4 tablespoons deli hummus

Directions

Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat

CHICKEN CHUTNEY WRAPS

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

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

This is from Diabetic Gourmet.

To view this online, click here.

Ingredients

2 cups ready-made shredded coleslaw mix

1/4 cup nonfat or light mayonnaise

1 tablespoon plus 1 teaspoon mango chutney

4 whole-wheat flour tortillas (8 to 9-inch rounds)

8 ounces thinly sliced roasted chicken or turkey breast

12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves

Directions

Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.

Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.

Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.

Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.

Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g

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

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

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

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

ARTICHOKE CHICKEN SALAD

Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

This is from Diabetic Gourmet.

To view this online, click here.

Ingredients

1-1/2 cups shredded roasted chicken breast

1 cup marinated artichoke hearts, drained and coarsely chopped

1/2 cup 1-inch pieces roasted or broiled asparagus spears

1/4 cup chopped roasted red bell pepper

3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing

1/8 teaspoon coarsely ground black pepper

Directions

Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.

Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.

Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g

Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat

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