Chicken

There was a time (think early- to mid-twentieth century) when chicken was thought of as Sunday dinner.

My, how things have changed. Chicken is now an any-time meal, a source of good protein. Today's six diabetic recipes include Chicken Pad Thai and Mini Chicken and Bacon Tacos. Enjoy!

CHICKEN CACCIATORE

Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

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

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened.

Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch; 4 Lean Meat

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

CHICKEN PAD THAI

This recipe begins, “Peanuts are a low glycemic index food. Their slow digestion causes sugar to gradually be released into the blood, which can have positive effects on blood sugar control.

“Substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can reduce diabetes risk by up to 21-percent.

“This recipe is also a good source of Vitamin A (109%), Vitamin C (47%), iron (10%) and calcium (7%).

Source: GApeanuts

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/chicken-pad-thai.

Ingredients

1 pound chicken breast

Freshly ground pepper, to taste

1 tablespoon olive oil

1 tablespoon honey

2 teaspoons chili garlic sauce

3 tablespoons rice wine vinegar

2 tablespoons low-sodium soy sauce

1 tablespoon peanut butter

1/4 cup water

1 medium zucchini, spiralized (about 1 cup)

2 medium carrots, spiralized (about 1 cup)

1 cup cooked pad thai stir-fry noodles

1 cup bean sprouts

1 cup thinly sliced cabbage

1 lime, quartered

1/4 cup unsalted peanuts, crushed

2 tablespoons chopped cilantro

Directions

Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.

Remove chicken from pan and allow to rest 5 minutes before slicing.

To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.

Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.

Toss in bean sprouts and cabbage.

Serve with lime wedge, crushed peanuts and cilantro.

Nutritional Information Per Serving: Calories: 295; Fat: 12 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 792 mg; Cholesterol: 60 mg; Protein: 27 g; Carbohydrates: 22 g; Sugars: 9 g

EASY AL PASTOR CHICKEN TACOS

This is from Old El Paso, and begins, "Take tacos al pastor for a spin with this easy, family friendly chicken recipe."

Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/easy-al-pastor-chicken-tacos.

Ingredients

1 tablespoon vegetable oil

1 lb boneless skinless chicken breasts, cut into 1/2-inch strips

1 can (8 oz) pineapple tidbits in juice, undrained

1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix

1 cup shredded iceberg lettuce

1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package

1/3 cup sour cream, if desired

1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)

1/3 cup diced red bell pepper

1/3 cup sliced green onions

Directions

In 10-inch skillet, heat oil over medium-high heat. Add chicken; cook 4 to 6 minutes, stirring occasionally, until no longer pink in center.

Stir in pineapple and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 3 minutes, stirring frequently, until thickened.

Divide lettuce among tortilla bowls. Top with sour cream. Divide chicken mixture among tortilla bowls; add cheese, bell pepper and green onions.

Expert Tips

For best results, pat chicken slices dry before adding to hot skillet.

Shredded green cabbage makes a nice substitute for the shredded lettuce.

Nutrition: 8 servings (1 tortilla bowl each); 1 Tortilla Bowl Calories 240 (Calories from Fat 90); Total Fat 10g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 50mg; Sodium 440mg; Total Carbohydrate 21g (Dietary Fiber 1g, Sugars 6g); Protein 17g; % Daily Value: Vitamin A 6%; Vitamin C 10%; Calcium 15%; Iron 8%; Exchanges: 1 1/2 Starch, 1 Very Lean Meat, 1 High-Fat Meat; Carbohydrate Choice: 1.5

CHICKEN AND SPINACH SALAD

Recipe Yield: Yield: 14 cups (7 - 2 cups servings)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.

Ingredients

6 oz. fresh spinach

2 oranges, peeled and cut into chunks

2 cups cooked and cubed chicken

2 cups fresh strawberries

Dressing:

2 Tbsp. red wine vinegar

3 Tbsp. orange juice

1-1/2 Tbsp. canola oil

1/4 tsp. dry mustard

1/3 tsp. poppy seeds

Directions

Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.

Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g

Diabetic Exchanges: 1 fruit, 1 1/2 lean meat

MINI CHICKEN AND BACON TACOS

This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."

Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings

To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.

Ingredients

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls

1 cup chopped deli rotisserie chicken

1 cup Old El Paso™ Shredded Cheddar Cheese

1/2 cup chopped cooked bacon

1/4 cup sliced green onions

1/3 cup Old El Paso™ Zesty Ranch sauce

1/2 cup quartered grape tomatoes

Preparation

Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.

In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.

Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.

Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.

Expert Tips

Serve these with fresh vegetables for a hearty snack or a light lunch.

Don’t care for tomatoes? Leave them out, and they’re just as delicious.

Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.

Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g

% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%

Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1