Chicken

There was a time when chicken was relagated to the Sunday dinner table (think early- to mid-twentieth century).

Now it's an anytime meal. Check out the Vegetable-Chicken Noodle Soup, the Baked Cajun Chicken, or any of the other chicken recipes in today's post. Enjoy!

GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA

Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil

Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil

View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.

Ingredients

1 tablespoon canola oil

1 teaspoon curry powder

1 teaspoon sugar

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon salt

4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness

Canola oil cooking spray

1 lemon, cut into quarters

Salsa

1 cup finely chopped mango

2 to 3 tablespoons chopped fresh mint leaves

1 teaspoon grated fresh ginger

2 tablespoons finely chopped red onion

1/2 teaspoon lemon zest

1 tablespoon fresh lemon juice

1 teaspoon canola oil

Directions

Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.

Meanwhile, stir together salsa ingredients in a small bowl.

Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.

Notes:

This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!

Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

Source: Better Homes & Gardens

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

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

BONELESS BUFFALO WINGS

Yield: 4 servings

Serving Size: 2 oz. chicken per serving

Source: The Diabetes Food and Nutrition Bible

View recipe: http://diabeticgourmet.com/recipes/html/658.shtml

Ingredients

1-1/2 teaspoon hot sauce

Pinch cayenne

1/4 teaspoon paprika

1/2 pound chicken tenders

Dressing Ingredients:

1/2 cup reduced-fat blue cheese dressing

1/4 cup low-fat mayonnaise

3 tablespoons crumbled blue cheese

Celery Sticks

Directions

Preheat the oven to 375 degrees F.

In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.

Place the chicken tenders on a small nonstick baking sheet.

Bake, uncovered, for 15 minutes until chicken is tender.

Combine the dressing ingredients.

Serve the dressing with the chicken and celery sticks.

Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat

MANGO SALSA GRILLED CHICKEN BURRITO BOWLS

This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."

Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings

To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.

Ingredients

Mango Salsa

1 medium mango, peeled and cubed 1/4-inch (about 1 cup)

1/4 cup chopped red onion

3 tablespoons chopped fresh cilantro leaves

1 medium jalapeño chile, seeded and finely chopped

2 teaspoons lime juice

Bowls

1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit

1 3/4 cups water

1 tablespoon butter

2 tablespoons vegetable oil

2 boneless skinless chicken breasts (8 oz each)

1 avocado, peeled, pitted and chopped

Lime wedges

Preparation

In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.

Heat gas or charcoal grill.

In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.

Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.

Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.

Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.

Expert Tips

Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.

When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.

Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g

% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%

Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat

Carbohydrate Choice: 4

VEGETABLE-CHICKEN NOODLE SOUP

Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml

Servings: 6 (Serving = 1-1/2 cup)

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

MAKE-AHEAD CHICKEN AND BEAN BURRITOS

This is from Old El Paso, and begins, "This freezer-friendly, Make-Ahead Chicken and Bean Burrito recipe makes delicious chicken and bean burritos that you can enjoy tonight or prep and freeze for a busy weeknight. With a short prep time, you can have fully assembled burritos with shredded chicken seasoned with Old El Paso™ Original Taco Seasoning Mix, cilantro rice and cheese all wrapped in a delicious, soft flour tortilla that your family will love. Lunchtime is easy with reheating directions to get these make-ahead chicken and bean burritos on your plates in no time. Even better, these burritos last up to a month in the freezer."

Prep Time: 30 minutes; Total Time: 30 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/make-ahead-chicken-and-bean-burritos.

Ingredient

2 1/2 cups shredded deli rotisserie chicken

2/3 cup water

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

1 can (4.5 oz) Old El Paso™ Chopped Green Chiles

1 cup Old El Paso™ Traditional Refried Beans (from 16-oz can)

1 cup hot cooked rice

1 tablespoon butter

1 tablespoon chopped fresh cilantro leaves

1 package (11 oz) Old El Paso™ Flour Tortillas For Burritos (8 inch)

1 cup Old El Paso™ Shredded 3 Pepper Cheese Blend (4 oz)

Preparation

In 10-inch nonstick skillet, cook chicken, water, taco seasoning mix and green chiles over medium heat 5 to 6 minutes, stirring frequently, until chicken is heated through. Remove from heat.

Heat beans as directed on can. In small bowl, stir hot rice, butter and cilantro to combine.

To assemble burritos, heat tortillas as directed on package. Spread 2 tablespoons of the beans in middle of each tortilla, leaving 1-inch border around edges. Sprinkle 2 tablespoons cheese over beans. Spoon 1/4 cup chicken mixture and 2 tablespoons rice evenly down center of each.

Roll up each tortilla tightly to secure filling. (Fold bottom of each tortilla 1 inch over filling. Fold sides in, overlapping to enclose filling. Fold top over sides.) Serve immediately, or freeze as directed below.

To freeze: Wrap each burrito in foil. Label 1-gallon resealable freezer plastic bag. Transfer burritos in single layer to bag; remove as much air as possible, and freeze up to 1 month.

To heat: Remove 1 burrito from foil, and wrap in lightly dampened paper towel. Place on microwavable plate; microwave uncovered on High 3 minutes to 4 minutes 30 seconds, turning wrapped burrito over every minute, until heated through (at least 165°F).

Expert Tips

Try serving burritos with fresh toppings like chopped green onions or a fresh squeeze of lime.

Add some extra flavor by drizzling on Old El Paso™ Creamy Salsa Verde Sauce or Old El Paso™ Crema Mexicana.

Precooked rice is available for purchase in your grocery store's frozen section and is a convenient alternative to the cooked rice in this recipe. You may also use 1 cup leftover cooked rice, heated in the microwave until hot.

When reheating your frozen chicken and bean burrito, be sure to turn over the burrito every minute while microwaving to make sure it heats evenly.

Nutrition: 1 Burrito; Calories: 340 (Calories from Fat: 120); Total Fat: 14g (Saturated Fat: 7g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 840mg; Total Carbohydrate: 34g (Dietary Fiber: 2g, Sugars: 0g); Protein: 20g

% Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 15%; Iron 15%;

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

Carbohydrate Choices: 2