Besides being Taco Tuesday, it's also Double-Post Monday. Today's double post deals with chicken, and includes Baked Chicken with 40 Cloves of Garlic and Crockpot Maple BBQ Chicken Sandwiches. Yum! Enjoy!
CHICKEN PARMESAN POCKETS
Years ago, Fr. Dominic Garramone (AKA the Bread Monk had a show on PBS. I'm sure I'm not the only person who got hooked on his show. Unfortunately, it went off the air years ago. But his cook books are still in circulation, and you can always go to his website (above).
This was one of the recipes on his show.
Makes 6 servings
Ingredients
Dough:
2 envelopes FLEISCHMANN’S Active Dry Yeast
1 cup warm water (100 to 110 degrees)
1/4 cup grated Parmesan cheese
1 tablespoon sugar
1 teaspoon salt
2 tablespoons butter or margarine, softened
1 large egg
3 to 3-1/2 cups all-purpose flour
Chicken Filling:
1 cup prepared spaghetti sauce
3/4 teaspoon garlic powder
2-1/4 cups shredded cooked chicken
1 cup chopped green pepper
1/2 cup grated Parmesan cheese
1-1/2 cups shredded Mozzarella cheese
Egg Glaze:
1 egg white, lightly beaten
2 teaspoons water
Directions
In large bowl, dissolve yeast in warm water. Add 1/4 cup Parmesan cheese, sugar, salt, butter, egg and 2 cups flour. Beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Stir in enough remaining flour to make soft dough. Knead 8 to 10 minutes. Place in greased bowl, turn to grease top. Cover; let rise in warm, draft-free place until doubled in size, about 1-1/2 hours.
Punch dough down; let rest 10 minutes. Divide dough into 6 equal pieces. Roll each piece to 6 x 6-inch squares. Combine spaghetti sauce and garlic powder; spread on squares. Top with chicken, pepper, Parmesan cheese and Mozzarella cheese. Fold to form triangles; pinch sides to seal. Place on greased baking sheet. Cover; let rise in warm, draft-free place until doubled in size, about 45 minutes.
Slash tops of pockets. Brush with egg white combined with water. Bake at 375 degrees for 35 minutes or until done. Serve warm.
MISO CHICKEN
This comes from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Making a compound of unsalted butter and the salty, fungal deliciousness of Japanese miso paste is a surefire way of adding immense flavor to a simple weeknight meal. Here the mixture is spread over chicken thighs, which are then roasted to golden perfection. But you could easily use it on salmon or flounder, on corn or potatoes. The recipe calls for white miso, which is more mild than the aged version known as red miso. But you could certainly use red for a more intense result.” Yield: 4 servings; Time: 45 minutes.
This was featured in Asian Pantry Essentials and can also be found online by clicking here.
Ingredients
4 tablespoons unsalted butter, softened
1/2 cup white miso
2 tablespoons honey
1 tablespoon rice vinegar (do not use seasoned rice vinegar)
Black pepper, to taste
8 skin-on, bone-in chicken thighs, approximately 2 1/2 to 3 pounds
Preparation
Heat oven to 425 degrees. Combine butter, miso, honey, rice vinegar and black pepper in a large bowl and mix with a spatula or spoon until it is well combined.
Add chicken to the bowl and massage the miso-butter mixture all over it. Place the chicken in a single layer in a roasting pan and slide it into the oven. Roast for 30 to 40 minutes, turning the chicken pieces over once or twice, until the skin is golden brown and crisp, and the internal temperature of the meat is 160 to 165 degrees.
CHICKEN AND BLACK BEAN ENCHILADAS
This comes from MyRecipes, and begins, "Chipotles can be a touch spicy, but you can use only half of what's called for to decrease heat and still get great smoky flavor."
Hands-on Time: 23 minutes; Total Time: 1 hour 45 minutes; Makes 8 servings (serving size: 2 enchiladas, 2 tablespoons salsa, and 1 tablespoon sour cream)
To view this online, go to .
Ingredients
Cooking spray
1 tablespoon canola oil
1-1/2 cups chopped onion
1 cup chopped poblano chile
5 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1 cup unsalted chicken stock
1 tablespoon pureed canned chipotle chiles in adobo sauce
2 (8-ounce) cans unsalted tomato sauce
3 cups shredded cooked skinless chicken breast
1 (15.5-ounce) can unsalted black beans, rinsed and drained
4 ounces shredded reduced-fat cheddar cheese (about 1 cup)
4 ounces shredded part-skim mozzarella cheese (about 1 cup)
16 (6-inch) corn tortillas
1 cup prepared salsa
1/2 cup reduced-fat sour cream
Fresh cilantro leaves (optional)
Directions
Preheat oven to 350°. Coat a 13 x 9-inch baking dish with cooking spray.
Heat oil in a large skillet over medium heat. Add onion, poblano, and garlic; sauté 4 minutes or until onion and poblano are tender. Stir in chili powder, cumin, and oregano. Add stock, chipotles, and tomato sauce, and bring to a gentle simmer; cook 5 minutes or until slightly thickened.
Combine chicken and black beans in a medium bowl; add half of sauce mixture. Combine cheeses in a bowl; add 1/2 cup cheese mixture to chicken mixture. Toss to combine.
Place 8 tortillas on a microwave-safe plate; cover with a slightly damp paper towel. Microwave at HIGH for 45 seconds or until warm. Working with 1 tortilla at a time, place tortilla on a flat work surface; spoon 1/4 cup chicken mixture onto 1 end of tortilla. Roll up, jelly-roll style. Repeat procedure with remaining tortillas, heating up second batch of tortillas when first batch is used up. Arrange enchiladas, seam side down, in prepared dish. Pour remaining sauce over enchiladas; sprinkle with remaining cheese mixture. Bake, uncovered, at 350° for 30 minutes or until sauce is bubbly and cheese is melted and golden brown. Serve enchiladas with salsa, sour cream, and cilantro, if desired.
CROCKPOT MAPLE BBQ CHICKEN SANDWICHES
This came from a Weight Watchers crockpot email list maybe a decade or more ago. The points value is from then.
4 servings = 225 calories, 4g fat, 1g fiber; 5 points per serving
Ingredients
1/2 C. maple flavored syrup
2 T. prepared mustard
2 T. Worcestershire sauce
2 t. lemon juice
1/2 t. chili powder
1/4 t. garlic powder
4 boneless, skinned chicken breasts
Directions
Place all ingredients in crockpot & cook on LOW for about 7 to 8 hours or until chicken is done.
You can either eat the breasts whole or shred them on buns or rice for more points.
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
ORANGE CHICKEN STIR-FRY
This comes from Linda Larsen on The Spruce Eats. Linda wrote, “This easy five ingredient recipe for Orange Chicken Stir-Fry is packed full of flavor and color. And because you use frozen peas and cashews, there's no chopping. Dinner will be on the table in 20 minutes.
“You can prep the ingredients for this wonderful recipe ahead of time. In the morning before you go to work, or the night before, cut the chicken into thin strips. Measure out the cashews and put the baby peas in the fridge so they can thaw. Then when you get home, measure the sauce ingredients, put the sauce together, heat the wok, and make the recipe. Easy!
“When you stir fry, it's important that every ingredient is ready and waiting to go into the skillet or wok. You can't stop in the middle of stir-frying to measure something or prep an ingredient. Once all of the ingredients are prepped, this cooking style is very quick.
“You can certainly add more ingredients to this recipe. Think about adding some sliced bell peppers (prep them the night before too), some sliced zucchini or yellow summer squash, or some green beans or asparagus. Something green would be a nice contrast to the orange sauce and pale chicken.
“Because the chicken is cut into thin strips, it should cook through to a safe temperature during the cooking process. If you're unsure, use a food thermometer to check the chicken. It should be at least 160°F.
“Serve this dish over hot cooked rice or noodles or over a rice pilaf. It's also great served over mashed plain or sweet potatoes for a change of pace. Add some nice white wine, a green salad tossed with grape tomatoes and sliced mushrooms, and dinner is ready.”
Prep Time: 12 minutes; Cook Time: 8 minutes; Total Time: 20 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 tablespoons peanut or safflower oil
4 boneless, skinless chicken breasts or 6 thighs, cut into thin strips
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup orange juice
2 tablespoons soy sauce
1 tablespoon cornstarch
2 cups frozen baby peas, thawed
1/2 cup cashew pieces
Directions
Heat the oil in a heavy skillet or wok over medium high heat. Sprinkle the chicken with salt and pepper on all sides.
Add the chicken to the wok.
Stir fry until the chicken is cooked through, about 3-4 minutes.
Combine the orange juice, soy sauce, and cornstarch in a small bowl. Add this mixture to the chicken in the skillet or wok along with the thawed peas.
Stir fry for 2-4 minutes until the sauce thickens.
Then stir in the cashew pieces and serve immediately over hot cooked rice or noodles.
Showing posts with label Baked Chicken with 40 Cloves of Garlic. Show all posts
Showing posts with label Baked Chicken with 40 Cloves of Garlic. Show all posts
Monday, April 24, 2023
Thursday, April 8, 2021
Diabetic Thursday
It's time for another Diabetic Thursday. Here are six yummy recipes to help you through the day, including Baked Chicken with 40 Cloves of Garlic and Corn Bread. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
Thursday, June 7, 2018
Diabetic Thursday
It's Diabetic Thursday. Today's post was originally posted on January 10, 2017 on my diabetic blog. It includes an article about Metformin, as well six diabetic recipes.
Are you taking Metformin, or know someone who is? According to an article in Diabetes Self-Management, "humble metformin may well be the closest thing we have to a miracle drug." It packs probably the biggest blood-glucose-lowering punch of any diabetes drug on the market," helps to lower one's HbA1c levels by up to 1.5%, protects your heart, and may even help protect you from some forms of cancer. Pretty impressive!
To read this article ("Metformin: The Unauthorized Biography"), click here. Tomorrow (actually January 11, 2017), I'll post Diabetes Self-Management's article on Metformin's side effect.
And now, it's time for today's six recipes, all centered around chicken. There was a time during the twentieth century when chicken was relegated to Sunday dinner. Not any more. It's popular for an anytime meal, enough so that even burger places frequently offer chicken sandwiches. These six recipes, including Chicken Cordon Bleu and Tandoori Chicken Skewers with Blueberry-Fig Sauce, are good enough to make you forget about the fast food places. Enjoy!
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
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; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
SIMPLE CHICKEN MOLE
This recipe begins, "In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce."
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHICKEN CORDON BLEU
This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
TANDOORI CHICKEN SKEWERS WITH BLUEBERRY-FIG SAUCE
This recipe begins, “To get the biggest antioxidant punch from your blueberries, be sure to use Wild Blueberries. With twice the antioxidant capacity of larger, cultivated blueberries, the little wild ones freeze perfectly, retaining superior quality, color and sweet, tangy flavor.”
Serves 4 as entree or 12 as an appetizer
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1235
View recipe with photo: http://diabeticgourmet.com/recipes/html/1235.shtml
Ingredients
1-1/2 pounds boneless, skinless chicken breast
1 package Tandoori Tikka or Tandoori Chicken marinade
1/2 cup low-fat, plain yogurt
2/3 cup fresh or frozen Wild Blueberries
1/2 cup Wild Blueberry jam
1/2 cup chopped fresh figs (or substitute pears)
1/2 teaspoon orange zest
2/3 cup cooked red lentils
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon powdered coriander
1 tablespoon oil or cooking spray
Directions
Chop chicken into bite-sized chunks.
Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.
Sauce: Stir together Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly. Add lentils and season with salt, pepper and coriander.
Pre-heat oven to 425F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.
Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entree.
Nutritional Information Per Serving: Calories: 123; Protein: 14 g; Fat: 1 g; Sodium: 130 mg; Cholesterol: 30 mg; Carbohydrates: 14 g
Are you taking Metformin, or know someone who is? According to an article in Diabetes Self-Management, "humble metformin may well be the closest thing we have to a miracle drug." It packs probably the biggest blood-glucose-lowering punch of any diabetes drug on the market," helps to lower one's HbA1c levels by up to 1.5%, protects your heart, and may even help protect you from some forms of cancer. Pretty impressive!
To read this article ("Metformin: The Unauthorized Biography"), click here. Tomorrow (actually January 11, 2017), I'll post Diabetes Self-Management's article on Metformin's side effect.
And now, it's time for today's six recipes, all centered around chicken. There was a time during the twentieth century when chicken was relegated to Sunday dinner. Not any more. It's popular for an anytime meal, enough so that even burger places frequently offer chicken sandwiches. These six recipes, including Chicken Cordon Bleu and Tandoori Chicken Skewers with Blueberry-Fig Sauce, are good enough to make you forget about the fast food places. Enjoy!
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
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; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
SIMPLE CHICKEN MOLE
This recipe begins, "In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce."
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
CHICKEN CORDON BLEU
This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
TANDOORI CHICKEN SKEWERS WITH BLUEBERRY-FIG SAUCE
This recipe begins, “To get the biggest antioxidant punch from your blueberries, be sure to use Wild Blueberries. With twice the antioxidant capacity of larger, cultivated blueberries, the little wild ones freeze perfectly, retaining superior quality, color and sweet, tangy flavor.”
Serves 4 as entree or 12 as an appetizer
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1235
View recipe with photo: http://diabeticgourmet.com/recipes/html/1235.shtml
Ingredients
1-1/2 pounds boneless, skinless chicken breast
1 package Tandoori Tikka or Tandoori Chicken marinade
1/2 cup low-fat, plain yogurt
2/3 cup fresh or frozen Wild Blueberries
1/2 cup Wild Blueberry jam
1/2 cup chopped fresh figs (or substitute pears)
1/2 teaspoon orange zest
2/3 cup cooked red lentils
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon powdered coriander
1 tablespoon oil or cooking spray
Directions
Chop chicken into bite-sized chunks.
Stir together Tandoori Tikka and yogurt in medium bowl and add chicken. Cover and let marinate for at least 1 hour.
Sauce: Stir together Wild Blueberries and jam in a small saucepan. Rinse and chop figs. Add figs and orange zest. Cook sauce stirring until it just comes to a simmer. Remove from heat, cool slightly. Add lentils and season with salt, pepper and coriander.
Pre-heat oven to 425F. Remove chicken from marinade and drain in a colander. Place chicken pieces in an oiled 11 x 13-inch glass baking dish, without allowing them to touch.
Roast 8 to 10 minutes until done. Place chicken on skewers. Serve with the Wild Blueberry dipping sauce. Traditionally accompanied by rice as an entree.
Nutritional Information Per Serving: Calories: 123; Protein: 14 g; Fat: 1 g; Sodium: 130 mg; Cholesterol: 30 mg; Carbohydrates: 14 g
Thursday, August 20, 2015
Diabetic Thursday
If it's Thursday - and it is - it must be time for six diabetic recipes to try out. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
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