Diabetic Thursday

It's time for another Diabetic Thursday post. Today's post deals with chicken.

For years, chicken was relegated to Sunday dinner.

But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!

TIKKA KEBABS

Recipe Yield: Makes 4 servings

https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g; Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

CHICKEN WITH PEPPERS

Servings: 4

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat

CHICKEN WITH SUN-DRIED TOMATES

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868

Online version: http://diabeticgourmet.com/recipes/html/868.shtml

Source: Magic Menus for People with Diabetes

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat

ONE-POT CHICKEN AND VEGETABLES

Yield: 4 servings

Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml

Ingredients

1 tablespoon olive oil

1 cup sliced zucchini

1 cup sliced or shredded carrot

1/2 cup sliced green onions or red onion

1/2 cup sliced celery

1 (14-1/2 ounce) can diced tomatoes

1 pound cooked, diced chicken breasts

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon fresh ground black pepper

2 cups cooked brown rice, hot

Directions

In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

SHANGHAI WALNUT CHICKEN

Recipe Yield: 4 servings.

Source: The New Family Cookbook for People with Diabetes

View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/

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

COQ AU VIN

Recipe Yield: 6 servings

Source: 1,001 Recipes For People with Diabetes

View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin

Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each), cut into halves

5 slices reduced-sodium bacon, diced

3 green onions and tops, sliced

5 pearl onions, peeled, halved

8 ounces whole small mushrooms

8 small new potatoes, halved

1 teaspoon minced garlic

1/2 teaspoon dried thyme leaves

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup water

1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth

Directions

Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.

Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.

Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.

Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g

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