Chicken!

It seems I've been running across quite a few chicken recipes lately to post here. Today's offerings include Southwestern Chicken Salad and Black-Eyed Chicken. Enjoy!

SHANGHAI WALNUT CHICKEN

Recipe Yield: Yield: Makes 4 servings

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

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable

CHICKEN WITH SUN-DRIED TOMATOES

Recipe Yield: Yield: 4 servings

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g

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

SOUTHWESTERN CHICKEN SALAD

Recipe Yield: Yield: 6 servings

Source: 200 Healthy Recipes in 30 Minutes or Less!

Book Title: 200 Healthy Recipes in 30 Minutes or Less!

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

Ingredients

Salad:

1 cup cooked corn kernels

1 cup diced tomatoes

1 cup green peas, frozen and thawed

1/2 cup each sliced red and green pepper

1/3 cup canned black beans, drained

2 cups cooked, cubed chicken breast

Dressing:

1 tablespoon olive oil

1/4 cup lime juice

2 teaspoons cumin

1 tablespoon chopped cilantro

2 teaspoons chili powder

1 teaspoon oregano

Directions

Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.

Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g

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

MIDDLE EASTERN-STYLE CHICKEN

Recipe Yield: Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Book Title: The Diabetes Snack Munch Nibble Nosh Book

View this online at https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

1 (14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE

Recipe Yield: Yield: Makes 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-with-arugula-and-lemon-vinaigrette

Ingredients

4 packed cups baby arugula leaves

2 packed cups baby spinach leaves

6 Tbsp. fresh lemon juice

1/2 tsp. salt

1/4 tsp. ground black pepper

1 Tbsp. extra-virgin olive oil

1 lb. skinless and boneless chicken breast, cut into 4 pieces

Cooking spray, preferably olive oil

Directions

Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.

In large mixing bowl, combine arugula and spinach. Cover and refrigerate.

In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.

One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.

Grill chicken until white in center, turning it once, about 3 minutes each side.

While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.

Nutritional Information Per Serving: Calories: 170; Fat: 5 g; Saturated Fat: 1 g; Sodium: 390 mg; Protein: 27 g; Carbohydrates: 4 g

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