Chicken

There was a time when chicken was relegated to the Sunday dinner table. (Think early- to mid-twentieth century.) But now, it's more of a whenever food.

Check out today's six chicken recipes, including Middle Eastern-Style Chicken and Oven-Fried Chicken. Enjoy!

ISLAND STEW, SWEET AND SOUR

Recipe Yield: Yield: 6 Servings (About 1-1/4 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

Book Title: 1,001 Delicious Recipes For People With Diabetes

You can view this online at https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour.

Ingredients

1-1/2 pounds chicken tenders

1 tablespoon vegetable oil

3 cups frozen stir-fry pepper blend

2 teaspoons minced garlic

2 teaspoons minced gingerroot

1-2 jalapeno chilies, finely chopped

3 cups reduced-sodium fat-free chicken broth

1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved

2 tablespoons light brown sugar

2-3 teaspoons curry powder

2-3 tablespoons apple cider vinegar

2 tablespoons cornstarch

1 can (15 ounces) black beans, rinsed, drained

Directions

Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.

Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.

Heat mixture to boiling. Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.

Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg; Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 35 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat

MIDDLE EASTERN-STYLE CHICKEN

Recipe Yield: Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

Book Title: The Diabetes Snack Munch Nibble Nosh Book

You can view this online at https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken.

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

1 (14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

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

OVEN-FRIED CHICKEN

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

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

You can view this online at https://diabeticgourmet.com/diabetic-recipe/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

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

MIDDLE EASTERN-STYLE CHICKEN

Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

(14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat