It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Creamy Crunchy Chicken Casserole and Healthy BBQ Ranch Salad. Enjoy!
BLACK BEAN FAJITA SKILLET
This is from Carolyn Hodges, M.S., RDN at Eating Well, and begins, "You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping."
Active Time: 10 minutes; Total Time: 15 minutes; Servings: 2
To view this online, go to https://www.eatingwell.com/recipe/7886570/black-bean-fajita-skillet/.
Ingredients
1 tablespoon olive oil
1 (12-ounce) package sliced fajita vegetables (bell peppers and onions)
1 (15-ounce) can no-salt-added black beans, rinsed
1/2 teaspoon salt-free Southwest-style seasoning blend
1/4 teaspoon salt
1/4 cup coarsely shredded Cheddar cheese (1 ounce; optional)
Directions
Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
RANCHER'S MEATLOAF
This recipe is from Everyday Diabetic Recipes, and begins, "Take your taste buds down to the ranch with this easy recipe for Rancher's Meatloaf. Filled with barbecue flavor, fiber-filled black beans, and good-for-ya veggies, this is one meatloaf that'll really get you saying, 'Yeehaw!'"
Cook Time: 1 hour 35 minutes; Serves: 10
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Ranchers-Meatloaf.
Ingredients
2 pounds extra lean ground beef
1 (8-1/4-ounce) can julienne carrots, drained
1 (15-ounce) can black beans, drained and rinsed
1/2 cup cornflake crumbs
3 tablespoons minced onion
1/2 cup egg substitute
\1/2 teaspoon black pepper
2 tablespoons low-carb barbecue sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 5-inch loaf pan with cooking spray.
In a large bowl, combine ground beef, carrots, black beans, cornflake crumbs, minced onion, egg substitute, and pepper; mix well. Place in loaf pan. Spread barbecue sauce evenly over top.
Bake 1-1/2 hours, or until no pink remains. Allow to sit 5 minutes. Pour off excess liquid, if any, then slice and serve.
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!
CREAMY CRUNCHY CHICKEN CASSEROLE
This is from Everyday Diabetic Recipes, and begins, "Our Creamy Crunchy Chicken Casserole hits all the high notes. Plus, it comes together so quickly, you'll have this easy casserole recipe on the table before your gang can ask, 'What's for dinner?'"
Cook Time: 30 minutes; Serves: 6; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Creamy-Crunchy-Chicken-Casserole.
Ingredients
3 cups cooked chicken breast (about 1lb.), chopped
3/4 cup shredded reduced-fat cheddar or mozzarella cheese
1 (10-3/4-ounce) can, reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup low-fat milk
1 cup chopped red or yellow bell pepper
1/4 cup chopped celery
1/4 cup sliced green onions
1/4 teaspoon pepper
1/4 cup low-sodium crushed cornflakes
1/4 cup sliced almonds
Directions
Preheat oven to 400 degrees F. Coat a 2-qt. casserole dish with cooking spray.
In a large bowl, stir together chicken, cheese, soup, milk, bell pepper, celery, green onions, and pepper. Pour into prepared casserole dish.
In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.
Bake, uncovered, about 30 minutes, or until heated through. Let stand for 10 minutes before serving.
Notes
Want to make this ahead of time? No problem! Just assemble the casserole, cover tightly, freeze, thaw completely, then bake off!
Showing posts with label Creamy Crunchy Chicken Casserole. Show all posts
Showing posts with label Creamy Crunchy Chicken Casserole. Show all posts
Friday, August 7, 2026
Thursday, February 26, 2026
Chicken
Today's post deals with diabetic-friendly Chicken recipes, and includes Sweet and Sour Chicken with Vegetables and Easy Chicken Fajitas. Enjoy!
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.
ASIAN CHICKEN TENDERS
This is from Everyday Diabetic Recipes, and begins, "With only a handful of ingredients, this sweet and sour version of Asian Chicken Tenders is definitely among our favorite easy diabetic dinner recipes. Plus, it boasts lighter versions of flavorful teriyaki sauce and pineapple tidbits, but still packs full taste."
Cook Time: 5 minutes; Serves: 4; Serving Size: 2 chicken tenders
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Asian-Chicken-Tenders--7089.
Ingredients
1 pound chicken breast tenders
1/3 cup reduced-sodium teriyaki sauce
2 teaspoons reduced-sodium teriyaki sauce
1/4 cup sliced green onion
1 can (8-ounce) pineapple tidbits with reduced-sugar juice, juice reserved
Directions
Place chicken and 1/3 cup teriyaki sauce in resealable plastic bag. Refrigerate 15 to 20 minutes. Remove chicken and discard marinade.
Coat a nonstick wok or skillet with cooking spray. Preheat over high heat.
Add about half the chicken to wok. Cook 5 to 7 minutes or until chicken is no longer pink in center, stirring occasionally. Reduce heat as needed. Remove first batch to a serving platter and repeat with remaining chicken. Remove second batch.
Add green onion, pineapple, 1 tablespoon reserved pineapple juice, and remaining teriyaki sauce to wok. Cook about 1 minute. Spoon over chicken tenders and serve immediately.
CREAMY CRUNCHY CHICKEN CASSEROLE
This is from Everyday Diabetic Recipes, and begins, "Our Creamy Crunchy Chicken Casserole hits all the high notes. Plus, it comes together so quickly, you'll have this easy casserole recipe on the table before your gang can ask, 'What's for dinner?'"
Cook Time: 30 minutes; Serves: 6; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Creamy-Crunchy-Chicken-Casserole.
Ingredients
3 cups cooked chicken breast (about 1lb.), chopped
3/4 cup shredded reduced-fat cheddar or mozzarella cheese
1 (10-3/4-ounce) can, reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup low-fat milk
1 cup chopped red or yellow bell pepper
1/4 cup chopped celery
1/4 cup sliced green onions
1/4 teaspoon pepper
1/4 cup low-sodium crushed cornflakes
1/4 cup sliced almonds
Directions
Preheat oven to 400 degrees F. Coat a 2-qt. casserole dish with cooking spray.
In a large bowl, stir together chicken, cheese, soup, milk, bell pepper, celery, green onions, and pepper. Pour into prepared casserole dish.
In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.
Bake, uncovered, about 30 minutes, or until heated through. Let stand for 10 minutes before serving.
Notes
Want to make this ahead of time? No problem! Just assemble the casserole, cover tightly, freeze, thaw completely, then bake off!
EASY CHICKEN FAJITAS
This is from Everyday Diabetic Recipes, and begins, "These deliciously Easy Chicken Fajitas are a super choice for a weeknight meal. They're packed with flavor, chock full of light ingredients, and perfect if you're following a diabetes diet."
Cook Time: 15 minutes; Serves: 4; Serving Size: 2 ouonces chicken, 1 cup veggies, and 1 whole wheat tortilla
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Easy-Chicken-Fajitas-7488.
Ingredients
1 clove garlic, minced
1 cup sliced onion
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
2 boneless, skinless chicken breast, cut into strips
2 teaspoons fajita seasoning
4 low-carb whole wheat tortillas, warmed
Directions
Coat a large skillet with cooking spray.
Over medium heat, cook garlic, onion, and bell peppers 6 to 8 minutes or until tender, stirring occasionally. Remove to a plate. Add chicken and fajita seasoning; cook 5 to 7 minutes, or until no longer pink in center.
Return vegetables to skillet and cook 2 to 4 more minutes, or until heated through. Evenly divide fajita mixture onto tortillas and serve immediately.
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.
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
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.
ASIAN CHICKEN TENDERS
This is from Everyday Diabetic Recipes, and begins, "With only a handful of ingredients, this sweet and sour version of Asian Chicken Tenders is definitely among our favorite easy diabetic dinner recipes. Plus, it boasts lighter versions of flavorful teriyaki sauce and pineapple tidbits, but still packs full taste."
Cook Time: 5 minutes; Serves: 4; Serving Size: 2 chicken tenders
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Asian-Chicken-Tenders--7089.
Ingredients
1 pound chicken breast tenders
1/3 cup reduced-sodium teriyaki sauce
2 teaspoons reduced-sodium teriyaki sauce
1/4 cup sliced green onion
1 can (8-ounce) pineapple tidbits with reduced-sugar juice, juice reserved
Directions
Place chicken and 1/3 cup teriyaki sauce in resealable plastic bag. Refrigerate 15 to 20 minutes. Remove chicken and discard marinade.
Coat a nonstick wok or skillet with cooking spray. Preheat over high heat.
Add about half the chicken to wok. Cook 5 to 7 minutes or until chicken is no longer pink in center, stirring occasionally. Reduce heat as needed. Remove first batch to a serving platter and repeat with remaining chicken. Remove second batch.
Add green onion, pineapple, 1 tablespoon reserved pineapple juice, and remaining teriyaki sauce to wok. Cook about 1 minute. Spoon over chicken tenders and serve immediately.
CREAMY CRUNCHY CHICKEN CASSEROLE
This is from Everyday Diabetic Recipes, and begins, "Our Creamy Crunchy Chicken Casserole hits all the high notes. Plus, it comes together so quickly, you'll have this easy casserole recipe on the table before your gang can ask, 'What's for dinner?'"
Cook Time: 30 minutes; Serves: 6; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Creamy-Crunchy-Chicken-Casserole.
Ingredients
3 cups cooked chicken breast (about 1lb.), chopped
3/4 cup shredded reduced-fat cheddar or mozzarella cheese
1 (10-3/4-ounce) can, reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup low-fat milk
1 cup chopped red or yellow bell pepper
1/4 cup chopped celery
1/4 cup sliced green onions
1/4 teaspoon pepper
1/4 cup low-sodium crushed cornflakes
1/4 cup sliced almonds
Directions
Preheat oven to 400 degrees F. Coat a 2-qt. casserole dish with cooking spray.
In a large bowl, stir together chicken, cheese, soup, milk, bell pepper, celery, green onions, and pepper. Pour into prepared casserole dish.
In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.
Bake, uncovered, about 30 minutes, or until heated through. Let stand for 10 minutes before serving.
Notes
Want to make this ahead of time? No problem! Just assemble the casserole, cover tightly, freeze, thaw completely, then bake off!
EASY CHICKEN FAJITAS
This is from Everyday Diabetic Recipes, and begins, "These deliciously Easy Chicken Fajitas are a super choice for a weeknight meal. They're packed with flavor, chock full of light ingredients, and perfect if you're following a diabetes diet."
Cook Time: 15 minutes; Serves: 4; Serving Size: 2 ouonces chicken, 1 cup veggies, and 1 whole wheat tortilla
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Easy-Chicken-Fajitas-7488.
Ingredients
1 clove garlic, minced
1 cup sliced onion
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
2 boneless, skinless chicken breast, cut into strips
2 teaspoons fajita seasoning
4 low-carb whole wheat tortillas, warmed
Directions
Coat a large skillet with cooking spray.
Over medium heat, cook garlic, onion, and bell peppers 6 to 8 minutes or until tender, stirring occasionally. Remove to a plate. Add chicken and fajita seasoning; cook 5 to 7 minutes, or until no longer pink in center.
Return vegetables to skillet and cook 2 to 4 more minutes, or until heated through. Evenly divide fajita mixture onto tortillas and serve immediately.
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.
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
Thursday, August 21, 2025
Chicken
There was a time when Chicken was reserved for Sunday or holiday dinners. (Think early- to mid-twentieth century.) Now it's an anytime meal.
To that end, here are six chicken recipes to help you through the day, including a Creamy Crunchy Chicken Casserole (who doesn't love a good casserole?) and Sweet and Sour Chicken with Vegetables. Enjoy!
ASIAN CHICKEN TENDERS
This is from Everyday Diabetic Recipes, and begins, "With only a handful of ingredients, this sweet and sour version of Asian Chicken Tenders is definitely among our favorite easy diabetic dinner recipes. Plus, it boasts lighter versions of flavorful teriyaki sauce and pineapple tidbits, but still packs full taste."
Cook Time: 5 minutes; Serves: 4; Serving Size: 2 chicken tenders
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Asian-Chicken-Tenders--7089.
Ingredients
1 pound chicken breast tenders
1/3 cup reduced-sodium teriyaki sauce
2 teaspoons reduced-sodium teriyaki sauce
1/4 cup sliced green onion
1 can (8-ounce) pineapple tidbits with reduced-sugar juice, juice reserved
Directions
Place chicken and 1/3 cup teriyaki sauce in resealable plastic bag. Refrigerate 15 to 20 minutes. Remove chicken and discard marinade.
Coat a nonstick wok or skillet with cooking spray. Preheat over high heat.
Add about half the chicken to wok. Cook 5 to 7 minutes or until chicken is no longer pink in center, stirring occasionally. Reduce heat as needed. Remove first batch to a serving platter and repeat with remaining chicken. Remove second batch.
Add green onion, pineapple, 1 tablespoon reserved pineapple juice, and remaining teriyaki sauce to wok. Cook about 1 minute. Spoon over chicken tenders and serve immediately.
CREAMY CRUNCHY CHICKEN CASSEROLE
This is from Everyday Diabetic Recipes, and begins, "Our Creamy Crunchy Chicken Casserole hits all the high notes. Plus, it comes together so quickly, you'll have this easy casserole recipe on the table before your gang can ask, 'What's for dinner?'"
Cook Time: 30 minutes; Serves: 6; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Creamy-Crunchy-Chicken-Casserole.
Ingredients
3 cups cooked chicken breast (about 1lb.), chopped
3/4 cup shredded reduced-fat cheddar or mozzarella cheese
1 (10-3/4-ounce) can, reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup low-fat milk
1 cup chopped red or yellow bell pepper
1/4 cup chopped celery
1/4 cup sliced green onions
1/4 teaspoon pepper
1/4 cup low-sodium crushed cornflakes
1/4 cup sliced almonds
Directions
Preheat oven to 400 degrees F. Coat a 2-qt. casserole dish with cooking spray.
In a large bowl, stir together chicken, cheese, soup, milk, bell pepper, celery, green onions, and pepper. Pour into prepared casserole dish.
In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.
Bake, uncovered, about 30 minutes, or until heated through. Let stand for 10 minutes before serving.
Notes
Want to make this ahead of time? No problem! Just assemble the casserole, cover tightly, freeze, thaw completely, then bake off!
EASY CHICKEN FAJITAS
This is from Everyday Diabetic Recipes, and begins, "These deliciously Easy Chicken Fajitas are a super choice for a weeknight meal. They're packed with flavor, chock full of light ingredients, and perfect if you're following a diabetes diet."
Cook Time: 15 minutes; Serves: 4; Serving Size: 2 ouonces chicken, 1 cup veggies, and 1 whole wheat tortilla
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Easy-Chicken-Fajitas-7488.
Ingredients
1 clove garlic, minced
1 cup sliced onion
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
2 boneless, skinless chicken breast, cut into strips
2 teaspoons fajita seasoning
4 low-carb whole wheat tortillas, warmed
Directions
Coat a large skillet with cooking spray.
Over medium heat, cook garlic, onion, and bell peppers 6 to 8 minutes or until tender, stirring occasionally. Remove to a plate. Add chicken and fajita seasoning; cook 5 to 7 minutes, or until no longer pink in center.
Return vegetables to skillet and cook 2 to 4 more minutes, or until heated through. Evenly divide fajita mixture onto tortillas and serve immediately.
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.
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg;Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
To that end, here are six chicken recipes to help you through the day, including a Creamy Crunchy Chicken Casserole (who doesn't love a good casserole?) and Sweet and Sour Chicken with Vegetables. Enjoy!
ASIAN CHICKEN TENDERS
This is from Everyday Diabetic Recipes, and begins, "With only a handful of ingredients, this sweet and sour version of Asian Chicken Tenders is definitely among our favorite easy diabetic dinner recipes. Plus, it boasts lighter versions of flavorful teriyaki sauce and pineapple tidbits, but still packs full taste."
Cook Time: 5 minutes; Serves: 4; Serving Size: 2 chicken tenders
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Asian-Chicken-Tenders--7089.
Ingredients
1 pound chicken breast tenders
1/3 cup reduced-sodium teriyaki sauce
2 teaspoons reduced-sodium teriyaki sauce
1/4 cup sliced green onion
1 can (8-ounce) pineapple tidbits with reduced-sugar juice, juice reserved
Directions
Place chicken and 1/3 cup teriyaki sauce in resealable plastic bag. Refrigerate 15 to 20 minutes. Remove chicken and discard marinade.
Coat a nonstick wok or skillet with cooking spray. Preheat over high heat.
Add about half the chicken to wok. Cook 5 to 7 minutes or until chicken is no longer pink in center, stirring occasionally. Reduce heat as needed. Remove first batch to a serving platter and repeat with remaining chicken. Remove second batch.
Add green onion, pineapple, 1 tablespoon reserved pineapple juice, and remaining teriyaki sauce to wok. Cook about 1 minute. Spoon over chicken tenders and serve immediately.
CREAMY CRUNCHY CHICKEN CASSEROLE
This is from Everyday Diabetic Recipes, and begins, "Our Creamy Crunchy Chicken Casserole hits all the high notes. Plus, it comes together so quickly, you'll have this easy casserole recipe on the table before your gang can ask, 'What's for dinner?'"
Cook Time: 30 minutes; Serves: 6; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Creamy-Crunchy-Chicken-Casserole.
Ingredients
3 cups cooked chicken breast (about 1lb.), chopped
3/4 cup shredded reduced-fat cheddar or mozzarella cheese
1 (10-3/4-ounce) can, reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup low-fat milk
1 cup chopped red or yellow bell pepper
1/4 cup chopped celery
1/4 cup sliced green onions
1/4 teaspoon pepper
1/4 cup low-sodium crushed cornflakes
1/4 cup sliced almonds
Directions
Preheat oven to 400 degrees F. Coat a 2-qt. casserole dish with cooking spray.
In a large bowl, stir together chicken, cheese, soup, milk, bell pepper, celery, green onions, and pepper. Pour into prepared casserole dish.
In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.
Bake, uncovered, about 30 minutes, or until heated through. Let stand for 10 minutes before serving.
Notes
Want to make this ahead of time? No problem! Just assemble the casserole, cover tightly, freeze, thaw completely, then bake off!
EASY CHICKEN FAJITAS
This is from Everyday Diabetic Recipes, and begins, "These deliciously Easy Chicken Fajitas are a super choice for a weeknight meal. They're packed with flavor, chock full of light ingredients, and perfect if you're following a diabetes diet."
Cook Time: 15 minutes; Serves: 4; Serving Size: 2 ouonces chicken, 1 cup veggies, and 1 whole wheat tortilla
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Easy-Chicken-Fajitas-7488.
Ingredients
1 clove garlic, minced
1 cup sliced onion
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
2 boneless, skinless chicken breast, cut into strips
2 teaspoons fajita seasoning
4 low-carb whole wheat tortillas, warmed
Directions
Coat a large skillet with cooking spray.
Over medium heat, cook garlic, onion, and bell peppers 6 to 8 minutes or until tender, stirring occasionally. Remove to a plate. Add chicken and fajita seasoning; cook 5 to 7 minutes, or until no longer pink in center.
Return vegetables to skillet and cook 2 to 4 more minutes, or until heated through. Evenly divide fajita mixture onto tortillas and serve immediately.
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.
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg;Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
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