Chicken

There was a time when chicken was reserved for Sunday or holiday meals. (Think early- to mid-twentieth century.) Now, it's an anytime meal.

Check out today's offerings, including the Chicken Veggie Saute and Shanghai Walnut Chicken. Enjoy!

CHICKEN TACO BAKE

This is from Everyday Diabetic Recipes. It begins, "There's enough of a fiesta in this casserole to excite anyone's taste buds. Our Chicken Taco Bake is a Tex-Mex lovers dream and it's healthier for you too, 'cause it's made with lots of spinach, fresh salsa, and reduced-fat cheese."

Cook Time: 35 minutes; Serves: 6; Serving Size: 3/4 cup

To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Chicken-Taco-Bake.

Ingredients

2 teaspoons canola oil

2 boneless, skinless chicken breasts (about 12-ounces) cut into 1/2 inch cubes

1 red bell pepper, chopped

1/2 cup chopped onion

2 cloves garlic, minced

1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry

1 teaspoon chili powder

1 teaspoon cumin

1-1/2 cup fresh salsa, divided

4 (6-inch) corn tortillas, cut into 1-inch strips

1/4 cup reduced-fat, shredded Mexican blend cheese

Directions

Preheat oven to 350 degrees F. Coat an 8- x 8-inch baking dish with cooking spray.

In a large skillet, heat oil over medium high heat. Add chicken, pepper, onion, and garlic and cook 8-10 minutes, or until chicken is no longer pink. Stir in spinach, chili powder, and cumin.

Evenly spread 1/2 cup of salsa in bottom of baking dish. Top with half of the tortilla pieces and half of the chicken mixture. Spoon 1/2 cup of salsa over the chicken. Repeat layers with tortilla pieces, chicken mixture, and salsa. Cover with foil.

Bake 30 minutes, uncover, and sprinkle with cheese. Bake 5 minutes more, or until cheese is melted and hot in center.

Notes

Add a pop of color and taste by garnishing with some chopped cilantro and avocado slices!

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.

HEALTHY BBQ RANCH SALAD

This is from Everyday Diabetic Recipes, and begins, "If you love those barbecue ranch flavors then this healthy salad recipe is right up your alley. Our Healthy BBQ Ranch Salad has so much southwestern flavor, it'll have you saying "Yeehaw!" with every bite!"

Prep Time: 5 minutes; Serves: 4

To view this online, go to https://www.everydaydiabeticrecipes.com/Green-Salads/Healthy-BBQ-Ranch-Salad.

Ingredients

2 cups cooked, diced chicken breast

2 tablespoons barbecue sauce

5 cups chopped romaine lettuce

1 tomato, diced

3/4 cup frozen corn, thawed

3/4 cup canned black beans, drained and rinsed

1/4 cup diced red onion

1/4 cup reduced fat shredded Cheddar cheese (optional)

1/4 cup fat-free Ranch dressing

1/4 cup tortilla strips (see note)

Directions

In a small bowl, combine chicken and barbecue sauce; toss until evenly coated.

In a large bowl, place lettuce; top with chicken, tomato, corn, beans, onion, and cheese, if desired. Pour dressing over salad and toss gently to combine.

Top with tortilla strips, if desired, and serve immediately.

Notes

To make your own healthier tortilla strips, preheat oven to 350 degrees F. Then, cut a 6" whole-wheat flour tortilal into thin strips and bake for 8-10 minutes or until golden brown. Sprinkle over your salad and enjoy!

SHANGHAI WALNUT CHICKEN

Recipe Yield: Yield: Makes 4 servings

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

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable

CHICKEN VEGGIE SAUTE

This is from Everyday Diabetic Recipes, and begins, "This quick skillet dish packed with healthy veggies and cooked in olive oil is perfect for a last minute supper. Our Chicken Veggie Saute tastes as good as it looks!"

Cook Time: 18 minutes; Serves: 4; Serving Size: 2 chicken tenders and 3/4 cup veggies

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Chicken-Veggie-Saute--7090.

Ingredients

1 tablespoon olive oil

1 pound chicken breast tenders, rinsed and patted dry

1 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon black pepper

3 assorted bell peppers (green, red or yellow), thinly sliced

1 onion, cut in half, thinly sliced

1 tablespoon lemon juice

Directions

In a large nonstick skillet over medium-high heat, heat olive oil. Add chicken, garlic, salt and pepper, and cook 10-12 minutes or until lightly browned, turning once. Remove to a plate.

Add peppers and onion to skillet. Cook over medium heat 8-10 minutes or until tender, stirring occasionally. Return chicken to skillet, drizzle with lemon juice, and cook for 3-4 minutes or until heated through.