Wednesday Recipes

We're half-way through the week. If we made it this far, we can make it to the weekend.

In the meantime, we do need to eat. Here are six recipes to help you through the day, including Peanut Butter Breakfast Pudding and Easy Enchilada Casserole. Enjoy!

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

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

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.

EASY ENCHILADA CASSEROLE

This is from Everyday Diabetic Recipes, and begins, "Cook up a family-pleasing Tex-Mex dinner in just 30 minutes with our recipe for Easy Enchilada Casserole. This casserole is full of hearty ground beef and lots of Southwestern ingredients, like corn, bean, and peppers. It's one dinner they're going to ask you to make over and over again!"

Cook Time: 30 minutes; Serves: 6; Serving Size: 1 cup

To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Easy-Enchilada-Casserole-101.

Ingredients

1 pound extra lean ground beef

1/2 cup chopped onion

3/4 cup chopped green bell pepper

1 (15-1/2-ounce) can pinto beans, rinsed and drained

1 cup frozen corn, thawed

1 teaspoon chili powder

1/2 teaspoon ground cumin

1 (15-ounce) can no-salt-added tomato sauce

8 (6-inch) no-salt-added, corn tortillas, cut into wedges

1 cup reduced fat shredded cheddar cheese

Directions

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

In a large skillet over medium-high heat, saute beef, onion, and bell pepper 5 to 7 minutes, or until beef is no longer pink, stirring occasionally. Stir in beans, corn, chili powder, and cumin.

Spread half of tomato sauce on bottom of baking dish. Top with half the tortilla wedges, half the beef mixture, and half the cheese. Repeat layers with remaining sauce, tortilla wedges, and beef mixture.

Cover with foil and bake 25 minutes, or until heated through. Uncover and sprinkle with remaining cheese. Bake 5 to 10 more minutes, or until cheese is melted.

Notes

If you'd like, you can top each serving with a bit of fresh salsa and some fat-free sour cream.

RESTAURANT-STYLE SPINACH MANICOTTI

This is from Everyday Diabetic Recipes, and begins, "Who says you need fancy restaurants for classic Italian dishes? Our Restaurant-Style Spinach Manicotti is a lighter version of your favorite baked pasta dish, so you can still enjoy this Italian dish, in moderation of course!"

Cook Time: 50 minutes; Serves: 7

To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.

Ingredients

1 (8-ounce) package manicotti shells (14 shells)

1 small onion, diced

2 garlic cloves, minced

1/4 pound fresh mushrooms, diced

1 (32-ounce) container fat-free ricotta cheese

1 cup (4 ounces) shredded part-skim mozzarella cheese

1 egg

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

1-1/2 teaspoon Italian seasoning

1/2 teaspoon black pepper

2 cups light spaghetti sauce

2 tablespoons freshly grated Parmesan cheese

Directions

Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.

Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.

Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.

Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.

Note

To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?

PEANUT BUTTER BREAKFAST PUDDING

Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml

Prep Time: 20 Minutes

Servings: 8 - Difficulty Level: 2

Ingredients

6 slices raisin bread, cut into 1-inch cubes

1-3/4 cup nonfat skim milk

3 whole eggs + 2 egg whites

1/2 cup fat-reduced peanut butter

3 Tbsp dark brown sugar

1 tsp vanilla extract

1 tsp grated orange peel OR 1/4 tsp dried orange peel

Directions

Spray a 9-inch baking pan or dish with nonstick vegetable spray.

Add bread cubes to dish and set aside.

Combine remaining ingredients in blender container and process until smooth.

Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.

Cover and refrigerate overnight.

When ready to bake, preheat oven to 350F degrees.

Remove cover and bake about 35 minutes, or until lightly browned and puffed.

Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats

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

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.