Chicken

There was a time when Chicken was considered a Sunday or holiday meal. (Think early- to mid-twentieth century.)

Now it's an anytime meal. Check out today's six diabetic-friendly chicken recipes, including Lighter Chicken Pot Pie and Chicken Stir-Fry. Enjoy!

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

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

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

CRISPY CHICKEN

Serving size: 3-4 oz

Recipe Yield: Servings: 4

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

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

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

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

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

SWEET AND SOUR CHICKEN WITH VEGETABLES

This is from Everyday Diabetic Recipes, and begins, "Looking for a veggie-packed all-in-one chicken dish? This is it! This skillet meal takes no time to whip together. And, with its great color and nutrition plus authentic Asian flavor, it's sure to be a hit."

Cook Time: 12 minutes; Serves: 6; Serving Size: 4 ounces chicken strips and 3/4 cup veggies

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Sweet-and-Sour-Chicken-with-Vegetables-103208.

Ingredients

2 tablespoons canola oil

1-1/2 pound boneless, skinless chicken breasts, cut into thin strips

1 (20-ounce) can pineapple chunks in syrup, drained and liquid reserved

1 (8-ounce) can sliced water chestnuts, drained

1 cup fresh broccoli florets

1 medium-sized red bell pepper, cut into 3/4-inch chunks

2 tablespoons low-sodium soy sauce

1 tablespoon white vinegar

1 tablespoon ketchup

2 tablespoons cornstarch

1 tablespoon sugar

1 cup fresh snow peas, trimmed

Directions

In a large skillet or wok, heat oil over high heat. Add chicken and stir-fry for 4 to 5 minutes, or until no pink remains.

Add pineapple chunks, water chestnuts, broccoli, and red pepper. Stir-fry for 3 to 4 minutes, or until the vegetables are crisp-tender.

In a small bowl, combine the reserved pineapple liquid, the soy sauce, vinegar, ketchup, cornstarch, and sugar; mix well. Stir into skillet or wok and cook 3 minutes. Add snow peas and cook 1 minute, or until sauce has thickened. Serve immediately.

CHICKEN STIR-FRY

This is from Everyday Diabetic Recipes, and begins, "Make a fabulous diabetic-friendly stir-fry with chicken, fresh vegetables, and low-sodium soy sauce! Our Chicken Stir-Fry is a weeknight winner, since it cooks up in just about 15 minutes. You'll love how flavorful this dinner dish is!"

Cook Time: 15 minutes; Serves: 4; Serving Size: 6 ounces chicken strips and 1/2 cup vegetables

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Chicken-Stir-Fry.

Ingredients

1 tablespoon canola oil, divided

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

4 cloves garlic, minced

8 ounces fresh asparagus, ends trimmed and cut into 2-inch pieces

1/2 red bell pepper, cut into 1/4-inch slices

1 tablespoon grated fresh ginger

1/2 cup low sodium, fat-free chicken broth

2 tablespoons reduced sodium soy sauce

2 tablespoons water

1/2 teaspoon black pepper

2 teaspoons cornstarch

Directions

In a large skillet over medium-high heat, heat 2 teaspoons oil until hot. Cook chicken and garlic 5 to 6 minutes, or until chicken is no longer pink in center. Remove chicken to a plate. Add remaining 1 teaspoon oil to skillet and cook asparagus, bell pepper, and ginger 3 to 4 minutes or until crisp-tender.

In a small bowl, combine chicken broth, soy sauce, water, and black pepper. Whisk cornstarch into mixture until smooth.

Stir mixture into vegetables and cook 1 minute or until thickened. Add chicken to skillet and cook 2 to 3 minutes or until heated through. Serve immediately.

LIGHTER CHICKEN POT PIE

This yumminess is from Everyday Diabetic Recipes, and begins, "Got your plate ready? Good, 'cause you're going to want a bowl of this Lighter Chicken Pot Pie. It's got all the cozy mixed in, like veggies and chicken in a lightened-up cream sauce. Don't worry, we've even added a bit of crust to this diabetic-friendly chicken pot pie!"

Cook Time: 30 minutes; Serves: 8; Serving Size: 3/4 cup

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Lighter-Chicken-Pot-Pie.

Ingredients

1 tablespoon light margarine

1/2 cup chopped onion

8 ounces mushrooms, coarsely chopped

1-1/2 cup frozen mixed vegetables, thawed

3 cups cooked diced chicken

1/2 teaspoon dried thyme

1/2 teaspoon salt (optional)

1/4 teaspoon black pepper

1 cup reduced sodium fat-free chicken broth

1/2 cup fat-free evaporated milk

2 tablespoons all-purpose flour

4 slices reduced-fat crescent rolls (from an 8-ounce package)

Directions

Preheat oven to 375 degrees F. Coat a 9-inch deep dish pie plate with cooking spray.

In a large skillet over medium-high heat, melt margarine. Add onions and mushrooms and cook 3 to 5 minutes, or until just softened. Add vegetables, chicken, thyme, salt, if desired, pepper, and broth; simmer 5 to 6 minutes.

In a small bowl, whisk evaporated milk and flour. Pour into skillet and continue to cook 3 to 5 minutes, or until sauce is thickened.

Pour chicken mixture into pie plate and arrange dough slices on top, placing the widest side of dough on outer edge of pie plate.

Bake 20 to 25 minutes, or until hot and bubbly and crust is golden.