Chicken

I've definitely been running into quite a few chicken recipes to post here. Today's six chicken recipes include Black-Eyed Chicken and Grilled Chicken with Arugula and Lemon Vinaigrette. Enjoy!

GOOD LUCK CHICKEN FRICASSEE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee

Ingredients

1 cup dried black-eyed peas

1 medium onion, chopped

2 garlic cloves, minced

2 Tbsp. canola oil, divided

10 oz. crimini mushrooms, cut into 1/2- inch slices

1 Tbsp. fresh thyme, minced

1 1/2 lb. skinless boneless chicken breast

Salt and freshly ground black pepper

2 Tbsp. flour

2 1/2 cups fat-free, reduced-sodium chicken broth

1 lb. spinach leaves, rinsed and drained

1/2 Tbsp. Dijon mustard, or to taste

Directions

Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.

In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.

Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.

While mixture is cooking, cut spinach leaves into thin strips.

When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.

Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g

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

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

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