Chicken

There was a time when chicken was reserved for the Sunday dinner table. Now it's more of an any day, any time meal. With today's six chicken recipes, there's bound to be something for the meat-eater to like, including Black-Eyed Chicken and Quick and Easy Chicken Cacciatore. Enjoy!

CHICKEN PICADILLO

Yield: 6 servings; Serving size: 3/4 cup chicken and vegetables

Source: Deliciously Healthy Dinners

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

Ingredients

2 tsp olive oil

1 large yellow onion, finely chopped

1 medium green bell pepper, rinsed and finely chopped

1 medium red bell pepper, rinsed and finely chopped

1-1/2 Tbsp garlic, mashed (about 3 cloves)

12 oz boneless, skinless chicken breast, cut into thin strips

1/3 cup no-salt-added tomato sauce

1/3 cup low-sodium chicken broth

1/3 cup lemon juice

1/4 tsp ground cumin

2 bay leaves

1/3 cup water

1/4 cup golden seedless raisins

For garnish:

1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)

1 Tbsp capers, drained

2 Tbsp green olives, chopped

Directions

Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.

Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.

Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.

Cover the pan, and reduce the heat. Simmer for 10 minutes.

Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.

Notes:

This zesty one-pot meal is easy to throw together on a busy weeknight.

Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g

ITALIAN-STYLE GRILLED CHICKEN BREASTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts

Ingredients

1/2 cup plain low-fat yogurt

1 tablespoon tomato paste

2 green onions, coarsely chopped

2 cloves garlic, quartered

1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

4 chicken breasts (bone-in)

2 tablespoons chopped fresh coriander or parsley

Directions

Preheat barbecue grill or oven to 350 degrees F.

In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)

Serve garnished with chopped coriander.

Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g

Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

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

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 AND BROCCOLI STIR-FRY

Recipe Yield: Yield: 4 servings

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

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry

Ingredients

2 teaspoons olive or canola oil

4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips

2 cloves garlic, minced

3 cups chopped broccoli florets

1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces

2 teaspoons cornstarch

1/2 teaspoon ground ginger

1/2 cup low-salt chicken broth

3 tablespoons Lea & Perrins White Wine Worcestershire Sauce

Directions

Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.

Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.

Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.

Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg;Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g

Diabetic Exchanges: 4 Lean Meat, 1 Fat

SOUTHWESTERN CHICKEN CHOWDER

Recipe Yield: Makes 6 servings.

Source: NCC

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

Ingredients

2 pounds boneless, skinless chicken breast, cut in cubes

1 can (14-1/2 oz.) tomato wedges, drained, juice reserved

1 tablespoon canola oil

3 summer squash, sliced thin

1 clove garlic, minced

1 small onion, sliced

1 teaspoon ground cumin

1/2 cup chopped sweet green pepper

1/2 teaspoon salt

1/2 teaspoon pepper

3 tomatillos, cut in wedges

1 cup sliced jicama

1 can (14-1/2 oz.) low sodium chicken broth

1 tablespoon chopped cilantro

1-1/2 cups fresh corn, cut from cob

Directions

In large Dutch oven, place oil and heat over medium temperature.

Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.

Add onion and green pepper; cook about 5 minutes, stirring.

Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.

Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.

Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.

Add jicama and cilantro and cook 5 minutes more.

Serve with tortilla chips, if desired.

Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g

QUICK AND EASY CHICKEN CACCIATORE

Recipe Yield: Yield: Makes 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore

Ingredients

Nonstick cooking spray

1/2 lb. chicken breasts, skinless and boneless

1/2 lb. chicken thighs, skinless and boned

1 green bell pepper, cut into julienne strips

1/3 cup chopped onion

1/2 cup sliced mushrooms

1 (14 1/2 oz) can no added salt stewed tomatoes

1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)

2 tsp. dried Italian seasoning

1/8 tsp. fresh ground black pepper

Directions

Coat large skillet with cooking spray. Preheat skillet over medium-high heat. Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.

Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.

Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.

Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.

Place chicken in a serving dish. Pour sauce over the top and serve.

Notes:

Creating classic tastes doesn’t have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.

Nutritional Information Per Serving: Calories: 190; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g