Chicken - Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's double post deals with chicken, a meal that, in years past, was relegated to the Sunday dinner table. (Think early- to mid-twentieth century.) Today's offerings include Chicken Stroganoff and Chicken Ranch Enchiladas. Enjoy!

GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA

Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil

Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil

View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.

Ingredients

1 tablespoon canola oil

1 teaspoon curry powder

1 teaspoon sugar

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon salt

4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness

Canola oil cooking spray

1 lemon, cut into quarters

Salsa

1 cup finely chopped mango

2 to 3 tablespoons chopped fresh mint leaves

1 teaspoon grated fresh ginger

2 tablespoons finely chopped red onion

1/2 teaspoon lemon zest

1 tablespoon fresh lemon juice

1 teaspoon canola oil

Directions

Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.

Meanwhile, stir together salsa ingredients in a small bowl.

Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.

Notes:

This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!

Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat

CHICKEN RANCH ENCHILADAS

This comes from "Smith's Wife" on the AllRecipes site. She wrote, "I got this recipe from my cousin and now this is my favorite dish. The ranch dressing mix adds nice flavor."

Prep Time: 15 minutes; Cook Time: 45 minutes; Total Time: 1 hour; Makes 6 servings; Yield: 1 9X13 inch dish

To view this online, go to https://www.allrecipes.com/recipe/169293/chicken-ranch-enchiladas/.

Ingredients

1/4 cup butter

4 skinless, boneless chicken breast halves - cut into 1/2 inch cubes

1 (10.75 ounce) can condensed cream of chicken soup

1 (16 ounce) container sour cream

1 (4.5 ounce) can chopped green chilies

1 (1 ounce) package ranch dressing mix

10 (8 inch) flour tortillas

2 cups shredded Mexican cheese blend

Directions

Preheat an oven to 350 degrees F.

Melt the butter in a large skillet over medium-high heat. Stir in the chicken and cook until no longer pink in the center, about 7 minutes. Whisk together the condensed cream of chicken soup, sour cream, chiles, and ranch dressing in a bowl; spread a thin layer of the mixture into a 9x13 inch baking dish.

Spoon about 2 tablespoons of sauce into each tortilla; divide the chicken among the tortillas and sprinkle with 3/4 of the cheese. Roll the tortillas into cylinders and place seam-side-down into the baking dish. Pour the remaining sauce over the enchiladas and cover the dish with aluminum foil.

Bake in the preheated oven until hot, about 35 minutes. Remove the foil and sprinkle with the remaining cheese. Return to the oven and cook a few more minutes until the cheese melts.

CONGA PINEAPPLE AND CHICKEN SALAD

This is from the infamous long-since-forgotten emailing list.

Ingredients

2 cans (20 oz each) chunk pineapple, drained

1 can (15 oz) crushed pineapple with its juice

1 lb Cooked chicken, cubed

6 lg Stalks of celery, chopped

3/4 c Dark raisins

3/4 c Golden raisins

1/2 c Mango chutney, chopped

1 1/3 c Chopped almonds

1/2 ts Ground nutmeg

1/2 ts Salt (or more)

1/2 ts Ground black pepper

3/4 c Mayo

Directions

Mix everything together. This is even better the next day.

COCONUT CHICKEN CURRY

I'm amazed how many wonderful recipes I've found in different places. This is from Sun-Maid raisins website. Prep Time: 10 minutes; Cook Time: 15 minutes; Makes 3-4 servings

To view this online, go to https://www.sunmaid.com/recipes/coconut-chicken-curry/.

Ingredients

Sun-Maid California Sun-Dried and Golden Raisins

1 Tbsp. olive oil

1 pound boneless skinless chicken breast, cut in strips

1 small red pepper coarsely chopped

1/2 cup finely chopped onion

2 cloves garlic, chopped

2 tsp. grated fresh ginger

1 tsp. ground coriander

3/4 tsp. ground turmeric

3/4 tsp. salt

1-1/2 cups light coconut milk (Light coconut milk is thinner consistency and lower fat than regular coconut milk. If using regular, adjust thickness with water.)

Hot cooked basmati or long grain rice

Sweetened flaked coconut

Roasted unsalted cashews

Directions

Heat olive oil in a wide skillet over medium-high heat.

Add chicken and cook 3-4 minutes, stirring once or twice until lightly browned.

Remove chicken from pan and set aside.

Add bell pepper, onion, garlic and ginger to pan. COOK over medium heat until softened.

Sprinkle coriander, turmeric and salt over vegetables and stir 15 seconds or just until fragrant.

Stir in coconut milk.

Return chicken and any juices to pan.

Cook 2 minutes or until chicken is cooked through.

Serve over hot cooked rice with raisins, coconut and cashews.

SLOW COOKER CHICKEN STROGANOFF

This comes from Judi Ann at Allrecipes. Judi Ann wrote, "Cubed chicken breast cooked in the slow cooker with a simple, creamy sauce mixture. This is so good, and so easy to make on a busy day. Serve over hot cooked rice, if desired."

Prep Time: 10 minutes; Cook Time: 5 hours; Total: 5 hours 10 minutes; Yield: 4 servings

To view this online, go to https://www.allrecipes.com/recipe/17227/slow-cooker-chicken-stroganoff/.

Ingredients

4 skinless, boneless chicken breast halves - cubed

1/8 cup margarine

1 (.7 ounce) package dry Italian-style salad dressing mix

1 (8 ounce) package cream cheese

1 (10.75 ounce) can condensed cream of chicken soup

Directions

Put chicken, margarine and dressing mix in slow cooker; mix together and cook on low for 5 to 6 hours.

Add cream cheese and soup, mix together and cook on high for another 1/2 hour or until heated through and warm.

GRILLED CHICKEN TORTA SLIDERS

This comes from Old El Paso, and begins, "Get your torta on with these simple, fresh, party-sized chicken sandwiches."

Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings

To view this online, go to https://www.oldelpaso.com/recipes/grilled-chicken-torta-sliders.

Ingredients

2 tablespoons vegetable oil

1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix

2 boneless skinless chicken breasts (3/4 lb)

8 slider buns, split

1 tablespoon butter, melted

1/2 cup Old El Paso™ refried beans (from 16-oz can)

1/2 medium avocado, pitted, peeled, thinly sliced

2 slices (1 oz each) Monterey Jack cheese, quartered

2 green onions, thinly sliced on the bias

Chopped fresh cilantro, if desired

Old El Paso™ Thick 'n Chunky salsa, if desired

Directions

Heat gas or charcoal grill. In small bowl, mix oil and taco seasoning mix. Rub chicken breasts with oil mixture.

Place chicken on grill over medium heat. Cover grill; cook 12 to 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Let stand 5 minutes. Cut each breast in quarters.

Meanwhile, brush cut sides of buns with melted butter and place, cut sides down, on grill. Cook 30 to 60 seconds or until cut sides are browned. Turn, and grill 30 to 60 seconds longer or until grill marks appear. Place beans in small microwavable bowl. Microwave uncovered on High 60 to 90 seconds or until softened and easy to stir. Spread bottom bun halves with beans. Top with avocado, then top with chicken.

Top chicken with cheese, remaining ingredients and tops of buns.

Expert Tips

Craving a little more heat? Opt for pepper Jack cheese.

Cutting green onions on the bias is easier (since they don’t roll around your cutting board) and are more beautiful, providing a slender slaw-like appearance.