Chicken

I'm frequently amazed at how many chicken recipes pop up on diabetic-friendly sites. Maybe it's because it's lean and versatile. Whatever the reason, here are six chicken recipes to help you through the day, including Chicken Ole and Chicken with Mushrooms and Tarragon. Enjoy!

LEMON-ROSEMARY CHICKEN BREASTS

Recipe Yield: Yield: 4 servings

Source: The All New Good Housekeeping Cookbook

Book Title: The All New Good Housekeeping Cookbook

You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.

Ingredients

2 lemons

1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary

1 garlic clove, finely chopped

2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon coarsely ground black pepper

4 small skinless, boneless chicken breast halves (1 pound)

Directions

Prepare grill.

From 1 lemon, grate 2 teaspoons peel.

From 1/2 lemon, cut thin slices; reserve for garnish.

Squeeze juice from remaining 3 lemon halves into medium bowl.

Stir in lemon peel, rosemary, garlic, oil, salt and pepper.

Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.

Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.

Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.

Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Lean Meat

CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON

Recipe Yield: Yield: 6 servings

Source: The All New Good Housekeeping Cookbook

Book Title: The All New Good Housekeeping Cookbook

You can view this online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-mushrooms-and-tarragon.

Ingredients

2 tablespoons olive oil

1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)

1 large shallot, finely chopped

3 tablespoons all-purpose flour

2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon

1/2 teaspoon salt

1/4 teaspoon ground black pepper

6 small skinless, boneless chicken breast halves (1-1/2 pounds)

1 cup chicken broth

1/4 cup dry white wine

Directions

In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.

Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.

On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.

In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.

Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.

Nutritional Information Per Serving: Calories: 212; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 7 g

Diabetic Exchanges: 4 Lean Meat, 1/2 Bread/Starch

THAI CHICKEN WITH BASIL

Recipe Yield: Yield: 4 servings

Source: The All New Good Housekeeping Cookbook

Book Title: The All New Good Housekeeping Cookbook

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

Ingredients

1 pound skinless, boneless chicken breast halves

3 tablespoons Asian fish sauce

1 tablespoon soy sauce

1 tablespoon brown sugar

2 teaspoons vegetable oil

1 large onion (12 ounces), cut into 1/4-inch-thick slices

2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips

2 teaspoons minced, peeled fresh ginger

2 garlic cloves, crushed with garlic press

1-1/2 cups loosely packed fresh basil leaves

Directions

With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.

In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.

Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.

Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.

Nutritional Information Per Serving: Calories: 238; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Protein: 31 g; Carbohydrates: 16 g

Diabetic Exchanges: 4 Lean Meat, 1 Bread/Starch

ZESTY RANCH CHICKEN TACOS

This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"

Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings

You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.

Ingredients

2 cups coleslaw mix

1/3 cup chopped red onion

1/3 cup Old El Paso™ Zesty Ranch sauce

1 tablespoon vegetable oil

1 package (16 oz) boneless skinless chicken breasts, cut into thin strips

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

1/4 cup water

1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package

1 cup Old El Paso™ Shredded Cheddar Cheese

1 medium avocado, pitted, peeled, diced

2 tablespoons chopped fresh cilantro

Preparation

In medium bowl, mix Coleslaw ingredients; cover and refrigerate.

In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.

Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.

Expert Tips

Garnish tacos with sliced jalapeños for a bit of spicy heat.

If desired, serve drizzled with additional sauce.

To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.

Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g

% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%

Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat

Carbohydrate Choice: 2

CHICKEN OLE

Recipe Yield: Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

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

Ingredients

1 pound boneless skinless chicken breast, cut into bite-size pieces

1 teaspoon ground cumin

1/4 teaspoon ground black pepper

1 tablespoon extra virgin olive oil

1 medium yellow onion, sliced and separated into rings

14-1/2 ounce can Mexican-style stewed tomatoes

1 cup frozen (thawed) whole kernel corn

1/4 cup chopped fresh cilantro or sliced scallions

Directions

Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.

Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.

Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g

Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat

GREEK CHICKEN

Recipe Yield: Yield: 4-6 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Book Title: Fix-It and Forget-It Diabetic Cookbook

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

Ingredients

4 potatoes, unpeeled, quartered

2 pounds chicken pieces, trimmed of skin and fat

2 large onions, quartered

1 whole bulb garlic, minced

3 teaspoons dried oregano

3/4 teaspoon salt

1/2 teaspoon pepper

1 tablespoon olive oil

Directions

Place potatoes in bottom of slow cooker.

Add chicken, onions, and garlic. Sprinkle with seasonings.

Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g

Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat