Chicken

There was a time, mid-twentieth century, when chicken was relegated to the Sunday dinner table. Now, it's an any-time meal. Here are six yummy chicken recipes to help you through the day, including Baked Chicken Tenders and Parmesan Chicken Topped with Spinach and Almonds. Enjoy!

OVEN-FRIED CHICKEN

Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.

Source: CanolaInfo

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

Ingredients

1-1/2 cups fine bread crumbs

1/2 cup all-purpose flour

1 tsp paprika

1 tsp rosemary, basil or oregano

3 Tbsp canola oil

8 boneless, skinless chicken breasts halves

Directions

Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.

In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.

Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.

Notes:

This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.

Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g

MEXICAN CHICKEN SOUP

Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

View online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g

BAKED CHICKEN TENDERS

This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”

Source: USDA; CNPP

Recipe Yield: 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.

Ingredients

1 pound chicken thighs or breast, boneless, skinless

1 cup cereal crumbs, cornflake type

1/2 teaspoon Italian herb seasoning

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1 teaspoon paprika

Directions

Preheat oven to 400 degrees.

Lightly grease a cooking sheet.

Cut chicken into bite-sized pieces.

Place cornflakes in plastic bag and crush by using a rolling pin.

Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.

Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.

Place chicken pieces on cooking sheet so they are not touching.

Bake until golden brown, about 12-14 minutes.

Serve hot.

Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g

BASIL CHICKEN SOUP

Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2

Source: The Diabetic Newsletter

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

Ingredients

1 tablespoon butter or margarine

1 large onion, chopped

1 clove garlic, pressed or minced

1 tablespoon all-purpose flour

3-1/2 cups chicken broth (low-sodium)

1 large russet potato, peeled and cut into 1/2-inch cubes

1 cup diced cooked chicken

1/2 cup chopped fresh basil

1/2 cup shredded light jarlsberg cheese

Directions

In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.

Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.

Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat

ASIAN CHICKEN AND SLAW

Recipe Yield: Servings: 4

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.

Ingredients

1-1/4 pounds ground chicken

3 cloves garlic, minced

2 green onions (including some green), finely chopped

1 tablespoon grated fresh ginger

1 can (8 ounces) water chestnuts, drained and chopped

2 tablespoons dark Asian sesame oil

3 tablespoons soy sauce

1 tablespoon hoisin sauce

1 teaspoon salt

1/4 teaspoon black pepper

1 package (16 ounces) shredded coleslaw mix

1/4 cup beef broth

Directions

Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.

Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.

Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.

Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g

Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat