There was a time when Chicken was reserved for the Sunday dinner table, or special occasions. (Think early- to mid-twentieth century.)
Now, it's an anytime meal. Check out these six chicken recipes, including Grilled Sesame Chicken Breast and Classic Chicken Pot Pie. Enjoy!
ONE-PAN CRISPY CHICKEN AND CHICKPEAS
This is from Yossy Arefi in The New York Times cooking enewsletter. For this recipe, Yossy wrote, "This speedy, no-fuss meal comes together in one pan with a minimal ingredient list — and barely requires any chopping. The chicken skin crisps as it roasts and the chickpeas, garlic and spinach soak up any juices at the bottom of the pan. A squeeze of fresh lemon juice at the end brightens up the whole dish. Make sure to stir the chickpeas and spinach together gently at the end to avoid breaking up the chickpeas too much. For added flavor, you could dust the chicken with smoked paprika, ground turmeric or your favorite spice blend before cooking. Serve this dish with yogurt and hot sauce on the side, and flatbread, if you like."
Time: 45 minutes; Yield: 4 servings
To view this online, go to https://cooking.nytimes.com/recipes/1023862-one-pan-crispy-chicken-and-chickpeas.
Ingredients
4 bone-in, skin-on chicken thighs (about 1-3/4 pounds)
Kosher salt and pepper
2 teaspoons olive oil, plus more as needed
2 (15-ounce) cans of chickpeas, rinsed
4 large garlic cloves, thinly sliced
4 (packed) cups or 1 (5-ounce) package baby spinach
1 large lemon, halved
Yogurt and hot sauce (both optional), for serving
Preparation
Heat oven to 400 degrees with a rack in the center.
Pat the chicken dry and season both sides with salt and pepper. Heat 2 teaspoons of olive oil in a large cast-iron skillet over medium-high heat. Put the chicken thighs in the skillet, skin-side down, and cook for 4 to 5 minutes, until light golden brown. Flip and cook for 2 more minutes. Transfer the chicken to a plate.
Add the chickpeas and garlic to the skillet and stir to coat in the oil and juices. If the pan seems at all dry, drizzle in a bit of olive oil. Season with salt and pepper.
Place the chicken on top of the chickpeas, skin side up, in an even layer and transfer the pan to the oven. Bake for 30 minutes or until the chicken is deeply golden and cooked through.
Remove the chicken to a clean plate, put the pan back on the stovetop over medium heat and add the spinach to the chickpeas in the pan, one handful at a time, stirring it until just wilted. Add the chicken back to the pan and squeeze a lemon half over the top; cut the remaining lemon half into 4 wedges. Serve the chicken, chickpeas and spinach with the lemon wedges on the side, and yogurt and hot sauce for serving, if you like.
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
View Online: http://diabeticgourmet.com/recipes/html/454.shtml
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Sodium: 110 mg; Cholesterol: 100 mg; Fat: 9 g; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat
CLASSIC CHICKEN POT PIE
This is from Diana Rattray on the Spruce Eats. Diana wrote, "Our classic chicken pot pie is loaded with tender chunks of chicken and vegetables in a thick, creamy gravy. A double crust makes the chicken pie satisfying and filling—make a homemade, buttery crust from scratch or make it even easier with convenient store-bought refrigerated crusts. Whichever option you choose, you will fall in love with this comforting pot pie.
"Feel free to customize this pie to suit your family's tastes. Add some celery or potatoes to the pie or cut back on the vegetables and add extra chicken. Or replace the fresh chicken breasts with leftover cooked chicken or turkey. Fresh herbs are another excellent option. Fresh or dried thyme is called for, but you may want to use a mixture of herbs. Chives, sage, and rosemary are some great alternatives.
"Serve chicken pot pie with a salad or fresh vegetables on the side. Sliced tomatoes and cucumbers make an excellent side dish with the pie, or you might serve it with a mound of freshly made coleslaw. Or serve the chicken pie with a cooked vegetable, such as green beans with bacon, a simple dish of sautéed asparagus with lemon, or roasted Brussels sprouts."
Prep Time: 20 minutes; Cook Time: 74 minutes; Cooling Time: 10 minutes; Total Time: 104 minutes; Makes 8 servings; Yield: 1 pie
To view this online, go to https://www.thespruceeats.com/chicken-pot-pie-with-herbs-3053112.
Ingredients
6 tablespoons unsalted butter
1-1/2 cups diced carrots
1/2 cup diced onion
1 pound boneless, skinless chicken breasts, cut into 1/2-inch dice
1/3 cup all-purpose flour
1-3/4 cups chicken broth
1/2 cup heavy cream
1/2 cup frozen peas, thawed
2 tablespoons finely chopped fresh parsley
2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
2 (9-inch) homemade or store-bought pie crusts, divided
1 large egg, optional
Directions
Gather the ingredients.
Position a rack in the center of the oven and heat to 400 F.
Melt the butter in a large skillet or saucepan over medium heat. Add the carrots, onion, and chicken, and cook, stirring until the chicken is mostly cooked through and the vegetables begin to soften, about 10 minutes.
Add the flour and continue stirring until the mixture is well combined, about 1 minute.
Add the chicken broth and cook, stirring frequently until well combined, about 5 minutes.
Stir in the cream, peas, parsley, and thyme. Add salt and pepper, adjusting the seasoning to your liking. Let the filling cool slightly.
Line a 9-inch pie plate with 1 sheet of pie crust.
Add the filling mixture, smoothing it out evenly in the dish.
Top with the remaining pie crust. Trim the pastry and crimp the edge as desired. Cut a few vents in the top of the crust to allow steam to escape. If desired, mix the egg with 1 tablespoon water and brush the egg wash over the top crust.
Place the prepared pie on a baking sheet and transfer to the oven. Bake until the crust is golden brown, and the filling begins bubbling up through the vents, 35 to 45 minutes. Cool the pie on a rack before slicing and serving, about 10 minutes.
Glass Bakeware Warning
Do not use glass bakeware when broiling, or when a recipe calls for adding liquid to a hot pan, as glass may explode. Place a glass pie plate on an unheated baking sheet before placing the pie in the oven. Even if it states oven safe or heat resistant, tempered glass products can, and do, break occasionally.
Tips
To save time on baking day, prepare the filling and refrigerate it for up to 24 hours. When it's time to bake, gently heat the filling until warm, fill the crust, and bake as directed.
To avoid a soggy bottom, you may blind-bake or par-bake the untrimmed bottom crust. Fill, trim, and then top with the remaining crust. Tuck it under the trimmed bottom crust and crimp or flute as desired.
To keep the edges of your crust from getting too brown, cover with foil during the last 15 minutes of baking.
How to Make Ahead and Freeze Unbaked Pot Pie
To Freeze: Prepare the pot pie in a metal or foil pie pan, but do not add an egg wash. Wrap the pie tightly in foil and place it in the freezer.
To Bake From Frozen: Cover the frozen pie with a sheet of foil and bake at 400 F for 30 minutes. Remove the foil—apply an egg wash, if desired—and continue baking for 35 to 45 minutes, or until the crust is golden brown and the filling is bubbling.
To Defrost, Then Bake: Place the frozen pie in the refrigerator and let it thaw for about 24 hours. Cover the pie with foil and bake it at 400 F for 20 minutes. Remove the foil—apply an egg wash, if desired—and continue to bake for about 25 to 35 minutes, or until the crust is golden brown and the filling is bubbling.
Recipe Variations
Swap out 1/2 cup of the diced carrots with diced or sliced celery.
Make the pie with leftover turkey or shredded rotisserie chicken.
Swap about 1/4 to 1/3 of the chicken with diced ham for a chicken and ham pie.
If you aren't a fan of peas, use thawed frozen cut green beans instead.
How to Store and Freeze
To store leftover chicken pot pie, simply cover tightly with plastic wrap and place in the refrigerator, where it will keep for three to five days. You can also freeze cooked chicken pot pie for up to six months.
What temperature should chicken pot pie be cooked to?
Use a food thermometer to check that the filling is thoroughly cooked; it should register at least 165 F when inserted into the center of the pie. This goes for leftovers as well.
What is the difference between chicken pie and chicken pot pie?
While there's no definitive difference between the two terms, some believe a pot pie is made with a top crust, and some think a chicken pie is made with more chicken and fewer vegetables.
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
COUNTRY CAPTAIN
This recipe is from Rohan Kamicheril and adapted by Ligaya Mishan on The New York Times cooking site. Ligaya wrote, "The American South has long laid claim to Country Captain, but the dish’s origins can be traced back to the British Raj. It’s an Anglo-Indian legacy of colonials with palates newly awakened to the possibilities of spice. In this version from Rohan Kamicheril, who grew up in Bangalore, only a few seasonings are called for: turmeric, ginger-garlic paste — easy to mash up quickly or buy premade — and Kashmiri chile powder, which has a gentle heat that can be approximated with a mix of paprika and cayenne. Vinegar is the last, vital touch, its sourness twangs the nerve and startles the other flavors into focus. The recipe is simple, but it takes skill to make, and should be eaten immediately."
Yield: 4 servings; Time: 45 minutes
This was featured in "Chicken and Potatoes With Commanding Flavor", and can be viewed online at https://cooking.nytimes.com/recipes/1022978-country-captain.
Ingredients
2 tablespoons ginger-garlic paste (see Tip)
1/2 teaspoon ground turmeric
1 teaspoon Kashmiri chile powder or 1/2 teaspoon cayenne plus 1/2 teaspoon sweet paprika
1 tablespoon distilled white vinegar
2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces
Neutral oil, such as grapeseed or canola, for frying
1 large onion, thinly sliced into half-moons
1 large russet potato, peeled and cut into 1/2-inch dice
Salt
Soft white bread, such as a Pullman loaf or Japanese milk bread, for serving
Preparation
Combine the ginger-garlic paste with the turmeric, chile powder and vinegar in a large bowl, then toss the chicken in the marinade to coat. Let the chicken rest at room temperature while cooking the vegetables to give the spices time to infuse the meat.
Heat an inch of oil in a medium saucepan over medium-high until it reaches 340 degrees on an instant-read thermometer. (If you don’t have an instant-read thermometer, drop a nub of potato into the oil to test: If you get a fervent sizzle, the oil is hot enough.) Add the onion and fry, turning occasionally with a spider or slotted spoon, until the onion is soft and uniformly dark chestnut brown in color, 9 to 11 minutes. Scoop out the onion and let drain on a plate lined with paper towels.
Bring the oil back up to 340 degrees. Add the diced potato and fry, turning occasionally, until golden brown on all sides, 6 to 8 minutes. Scoop out the potatoes and let drain on a plate lined with paper towels. Season generously with salt while still hot.
While the potatoes cook, set a large cast-iron or other heavy skillet over high heat. When the pan is just beginning to smoke, drizzle in 2 tablespoons of oil from the saucepan and swirl to cover the bottom of the pan. Add half of the marinated chicken, making sure to leave space between the pieces. Let cook undisturbed until browned and crisp, 4 to 5 minutes, then flip and cook to brown the other sides, another 4 to 5 minutes. Scrape chicken and any accumulated juices onto a serving platter or bowl. Repeat with remaining chicken, cooking in 2 tablespoons oil from the saucepan.
Add the onion and potato to the dish with the chicken. Stir gently, just enough for the juices from the chicken to gloss the onion and potato. Serve immediately with the bread.
Tip
You can find ginger-garlic paste at Indian markets, but it’s easy to make at home, too. For the 2 tablespoons called for here, chop 3 large cloves of garlic and a fat 1-inch piece of ginger, then smash them together using a mortar and pestle or continue chopping until very finely minced. Season with a tiny pinch of salt. For a larger batch, keep a 1:1 ratio of garlic to ginger and combine in a blender with salt to taste.
SLOW-COOKER WHOLE ORANGE CHICKEN
This is from Betty Crocker, and begins, "Bird is the word! This easy spin on classic orange chicken is so beautiful, no one will believe it came from your slow cooker."
Prep Time: 30 minutes; Total Time: 4 hours 30 minutes; Makes 4 servings
To view this online, click here.
Ingredients
1 jar (12 oz) sweet orange marmalade
1/2 cup packed brown sugar
1/4 cup soy sauce
2 tablespoons chili garlic sauce
1 teaspoon salt
1 whole chicken (3-1/2 to 4-1/2 lb)
1-inch piece fresh gingerroot, peeled
1/4 cup cornstarch
1/4 cup orange juice
6 thin slices of orange, halved
2 tablespoons chopped fresh cilantro leaves
Cooked white rice, if desired
Directions
Spray 5-quart oval slow cooker with cooking spray. In small bowl, mix marmalade, brown sugar, soy sauce, chili garlic sauce and salt. Add chicken and marmalade mixture to slow cooker, spreading marmalade mixture over chicken, inside and out. Place chicken breast side down; add gingerroot.
Cover; cook on Low heat setting 4 to 5 hours, until instant-read thermometer inserted in thickest part of chicken thigh muscle and not touching bone reads at least 165°F (legs should move easily when lifted or twisted). Do not uncover slow cooker before 4 hours.
Remove gingerroot, and discard. Transfer chicken to cutting board; let stand about 5 minutes or until cool enough to handle. Cut into 8 pieces.
Meanwhile, in small bowl, mix cornstarch and orange juice; stir into liquid mixture in slow cooker. Cover; cook on High heat setting 10 to 15 minutes or until sauce thickens.
Position oven rack 4 inches from broiling element. Set oven control to broil. Line large rimmed baking pan with foil; carefully transfer chicken, skin side up, to pan. Place orange slices around chicken; brush oranges and chicken with sauce. Broil 3 to 5 minutes or until skin is golden brown and crisp; sprinkle with cilantro, and serve with more of the sauce over rice.
Tips from the Betty Crocker Kitchens
tip 1
Trouble getting every last bit of marmalade out of the jar? Submerge sealed jar in a bowl of very hot water for about 5 minutes.
tip 2
One large navel orange will provide enough orange slices and juice for this recipe. Cut the thin slices from the center, then squeeze 1/4 cup of fresh orange juice from the remaining ends.
Showing posts with label Grilled Sesame Chicken Breast. Show all posts
Showing posts with label Grilled Sesame Chicken Breast. Show all posts
Thursday, February 8, 2024
Wednesday, June 7, 2023
Chicken
There was a time when Chicken was relegated to Sunday dinner. (Think early- to mid-twentieth century.)
Now it's an any time food. Check out today's six chicken recipes, including Apricot-Orange Chicken with Glazed Onions and Classic Chicken Pot Pie. Enjoy!
PAN SEARED RANCH CHICKEN
This is from Ali Slagle in The New York Times cooking enewsletter. For this recipe, Ali wrote, "In this recipe, America’s favorite salad dressing serves double-duty: as a creamy, herbaceous sauce and as a marinade. But don’t reach for bottled ranch. Instead, make your own brighter, tangier version using Greek yogurt. Unlike lemon or vinegar-based marinades, which can toughen meat, yogurt tenderizes even the leanest of chicken breasts. When the chicken is seared in a hot pan, the yogurt-mayo coating forms a flavorful, caramelized crust. (It also makes an excellent marinade for fish, pork, shrimp or sturdy vegetables.)"
Time: About 35 minutes; Yield: 4 servings
To view this online, go to https://cooking.nytimes.com/recipes/1020660-pan-seared-ranch-chicken. And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, now would be a good time to do so. If you're like me, you won't regret it.
Ingredients
3/4 cup Greek yogurt
1/4 cup mayonnaise
3 tablespoons finely chopped fresh chives, or 1/2 teaspoon dried, plus more for serving
3 tablespoons finely chopped fresh dill or parsley (or 1/2 teaspoon dried), plus more for serving
3/4 teaspoon garlic powder
Kosher salt (such as Diamond Crystal) and black pepper
1-1/2 to 2 pounds boneless, skinless chicken breasts or thighs
2 tablespoons extra-virgin olive oil
Preparation
In a measuring cup or small bowl, stir together the yogurt, mayonnaise, chives, dill and garlic powder; season with 1-1/2 teaspoons salt and a few grinds of pepper. Transfer half the ranch to a medium bowl.
Pat the chicken dry. If thickness varies greatly, pound to an even thickness of about ½ inch. Season both sides with salt and pepper, then transfer the chicken to the medium bowl with the ranch and toss to coat. Let sit at least 15 minutes, or refrigerate overnight. (Let it come to room temperature before cooking.)
Heat the oil in a large (12-inch) nonstick skillet over medium-high. Working in batches if necessary, cook the chicken (with the marinade still on it) until deeply caramelized on the outside, the chicken releases from the pan and its juices run clear, 4 to 6 minutes per side. Turn down the heat if the chicken is browning too quickly.
If the ranch in the measuring cup is too thick, add a little bit of water to loosen it. (You should be able to drizzle it easily.) Serve chicken with the ranch passed at the table and more herbs as desired.
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
View Online: http://diabeticgourmet.com/recipes/html/454.shtml
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Sodium: 110 mg; Cholesterol: 100 mg; Fat: 9 g; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat
CLASSIC CHICKEN POT PIE
This is from Diana Rattray on the Spruce Eats. Diana wrote, "Our classic chicken pot pie is loaded with tender chunks of chicken and vegetables in a thick, creamy gravy. A double crust makes the chicken pie satisfying and filling—make a homemade, buttery crust from scratch or make it even easier with convenient store-bought refrigerated crusts. Whichever option you choose, you will fall in love with this comforting pot pie.
"Feel free to customize this pie to suit your family's tastes. Add some celery or potatoes to the pie or cut back on the vegetables and add extra chicken. Or replace the fresh chicken breasts with leftover cooked chicken or turkey. Fresh herbs are another excellent option. Fresh or dried thyme is called for, but you may want to use a mixture of herbs. Chives, sage, and rosemary are some great alternatives.
"Serve chicken pot pie with a salad or fresh vegetables on the side. Sliced tomatoes and cucumbers make an excellent side dish with the pie, or you might serve it with a mound of freshly made coleslaw. Or serve the chicken pie with a cooked vegetable, such as green beans with bacon, a simple dish of sautéed asparagus with lemon, or roasted Brussels sprouts."
Prep Time: 20 minutes; Cook Time: 74 minutes; Cooling Time: 10 minutes; Total Time: 104 minutes; Makes 8 servings; Yield: 1 pie
To view this online, go to https://www.thespruceeats.com/chicken-pot-pie-with-herbs-3053112.
Ingredients
6 tablespoons unsalted butter
1-1/2 cups diced carrots
1/2 cup diced onion
1 pound boneless, skinless chicken breasts, cut into 1/2-inch dice
1/3 cup all-purpose flour
1-3/4 cups chicken broth
1/2 cup heavy cream
1/2 cup frozen peas, thawed
2 tablespoons finely chopped fresh parsley
2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
2 (9-inch) homemade or store-bought pie crusts, divided
1 large egg, optional
Directions
Gather the ingredients.
Position a rack in the center of the oven and heat to 400 F.
Melt the butter in a large skillet or saucepan over medium heat. Add the carrots, onion, and chicken, and cook, stirring until the chicken is mostly cooked through and the vegetables begin to soften, about 10 minutes.
Add the flour and continue stirring until the mixture is well combined, about 1 minute.
Add the chicken broth and cook, stirring frequently until well combined, about 5 minutes.
Stir in the cream, peas, parsley, and thyme. Add salt and pepper, adjusting the seasoning to your liking. Let the filling cool slightly.
Line a 9-inch pie plate with 1 sheet of pie crust.
Add the filling mixture, smoothing it out evenly in the dish.
Top with the remaining pie crust. Trim the pastry and crimp the edge as desired. Cut a few vents in the top of the crust to allow steam to escape. If desired, mix the egg with 1 tablespoon water and brush the egg wash over the top crust.
Place the prepared pie on a baking sheet and transfer to the oven. Bake until the crust is golden brown, and the filling begins bubbling up through the vents, 35 to 45 minutes. Cool the pie on a rack before slicing and serving, about 10 minutes.
Glass Bakeware Warning
Do not use glass bakeware when broiling, or when a recipe calls for adding liquid to a hot pan, as glass may explode. Place a glass pie plate on an unheated baking sheet before placing the pie in the oven. Even if it states oven safe or heat resistant, tempered glass products can, and do, break occasionally.
Tips
To save time on baking day, prepare the filling and refrigerate it for up to 24 hours. When it's time to bake, gently heat the filling until warm, fill the crust, and bake as directed.
To avoid a soggy bottom, you may blind-bake or par-bake the untrimmed bottom crust. Fill, trim, and then top with the remaining crust. Tuck it under the trimmed bottom crust and crimp or flute as desired.
To keep the edges of your crust from getting too brown, cover with foil during the last 15 minutes of baking.
How to Make Ahead and Freeze Unbaked Pot Pie
To Freeze: Prepare the pot pie in a metal or foil pie pan, but do not add an egg wash. Wrap the pie tightly in foil and place it in the freezer.
To Bake From Frozen: Cover the frozen pie with a sheet of foil and bake at 400 F for 30 minutes. Remove the foil—apply an egg wash, if desired—and continue baking for 35 to 45 minutes, or until the crust is golden brown and the filling is bubbling.
To Defrost, Then Bake: Place the frozen pie in the refrigerator and let it thaw for about 24 hours. Cover the pie with foil and bake it at 400 F for 20 minutes. Remove the foil—apply an egg wash, if desired—and continue to bake for about 25 to 35 minutes, or until the crust is golden brown and the filling is bubbling.
Recipe Variations
Swap out 1/2 cup of the diced carrots with diced or sliced celery.
Make the pie with leftover turkey or shredded rotisserie chicken.
Swap about 1/4 to 1/3 of the chicken with diced ham for a chicken and ham pie.
If you aren't a fan of peas, use thawed frozen cut green beans instead.
How to Store and Freeze
To store leftover chicken pot pie, simply cover tightly with plastic wrap and place in the refrigerator, where it will keep for three to five days. You can also freeze cooked chicken pot pie for up to six months.
What temperature should chicken pot pie be cooked to?
Use a food thermometer to check that the filling is thoroughly cooked; it should register at least 165 F when inserted into the center of the pie. This goes for leftovers as well.
What is the difference between chicken pie and chicken pot pie?
While there's no definitive difference between the two terms, some believe a pot pie is made with a top crust, and some think a chicken pie is made with more chicken and fewer vegetables.
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
SLOW-COOKER WHOLE ORANGE CHICKEN
This is from Betty Crocker, and begins, "Bird is the word! This easy spin on classic orange chicken is so beautiful, no one will believe it came from your slow cooker."
Prep Time: 30 minutes; Total Time: 4 hours 30 minutes; Makes 4 servings
To view this online, click here.
Ingredients
1 jar (12 oz) sweet orange marmalade
1/2 cup packed brown sugar
1/4 cup soy sauce
2 tablespoons chili garlic sauce
1 teaspoon salt
1 whole chicken (3-1/2 to 4-1/2 lb)
1-inch piece fresh gingerroot, peeled
1/4 cup cornstarch
1/4 cup orange juice
6 thin slices of orange, halved
2 tablespoons chopped fresh cilantro leaves
Cooked white rice, if desired
Directions
Spray 5-quart oval slow cooker with cooking spray. In small bowl, mix marmalade, brown sugar, soy sauce, chili garlic sauce and salt. Add chicken and marmalade mixture to slow cooker, spreading marmalade mixture over chicken, inside and out. Place chicken breast side down; add gingerroot.
Cover; cook on Low heat setting 4 to 5 hours, until instant-read thermometer inserted in thickest part of chicken thigh muscle and not touching bone reads at least 165°F (legs should move easily when lifted or twisted). Do not uncover slow cooker before 4 hours.
Remove gingerroot, and discard. Transfer chicken to cutting board; let stand about 5 minutes or until cool enough to handle. Cut into 8 pieces.
Meanwhile, in small bowl, mix cornstarch and orange juice; stir into liquid mixture in slow cooker. Cover; cook on High heat setting 10 to 15 minutes or until sauce thickens.
Position oven rack 4 inches from broiling element. Set oven control to broil. Line large rimmed baking pan with foil; carefully transfer chicken, skin side up, to pan. Place orange slices around chicken; brush oranges and chicken with sauce. Broil 3 to 5 minutes or until skin is golden brown and crisp; sprinkle with cilantro, and serve with more of the sauce over rice.
Tips from the Betty Crocker Kitchens
tip 1
Trouble getting every last bit of marmalade out of the jar? Submerge sealed jar in a bowl of very hot water for about 5 minutes.
tip 2
One large navel orange will provide enough orange slices and juice for this recipe. Cut the thin slices from the center, then squeeze 1/4 cup of fresh orange juice from the remaining ends.
SMASHED AVOCADO-CHICKEN BURGERS
This is from Yasmin Fahr in The New York Times cooking enewsletter. Yasmin wrote, "These zippy chicken burgers are loaded with ginger, garlic, cilantro and scallions for fresh flavor and some textural crunch. The secret ingredient is a little mashed avocado that’s added to the ground chicken before cooking, which keeps the burgers tender and light. A citrusy soy mayonnaise is used both inside the patties and slathered on top. (Fish sauce could be used in place of the soy. Decrease the amount and adjust to taste.) Kewpie is a Japanese mayonnaise made with rice wine vinegar and egg yolks rather than distilled vinegar and whole eggs, but you can just as easily use your preferred mayonnaise. Fresh jalapeños offer a satisfying crunch when biting into the burger, though pickled ones could be used for extra acidity."
Yield: 4 servings; Time: 25 minutes
To view this online, go to https://cooking.nytimes.com/recipes/1023132-smashed-avocado-chicken-burgers.
While you're at it, check out Sam Sifton's guide, "How to Make Burgers". Very helpful!
Ingredients
1/3 cup Kewpie or other mayonnaise
1 teaspoon soy sauce
1 lime, cut into wedges
Kosher salt
1 packed cup cilantro leaves and tender stems, roughly chopped, plus more for serving
1/4 cup mashed, ripe Hass avocado (from about 1/2 avocado; slice the other half for serving) (see Tip)
2 scallions, light green and white parts only, thinly sliced
3 large garlic cloves, grated or minced
1 (2-inch) piece ginger, grated or minced (about 2 teaspoons)
1/4 to 1/2 teaspoon red-pepper flakes, according to taste
1 pound ground chicken, preferably dark meat
2 tablespoons neutral oil, such as canola oil, or ghee
4 brioche or burger buns, lightly toasted
Butter lettuce or other tender lettuce, for serving
1 jalapeño, thinly sliced, for serving (optional)
Preparation
In a small serving bowl, combine the mayonnaise and soy sauce. Season with the juice of 1 lime wedge and salt as needed.
In a medium mixing bowl, use a fork to mash and thoroughly combine the chopped cilantro, mashed avocado, scallions, garlic, ginger, red-pepper flakes, 1 teaspoon salt and 1 tablespoon of the soy-lime mayonnaise. Add the chicken and gently combine. Form into 4 large balls.
Heat a large (12-inch) cast-iron or heavy skillet over medium heat until very hot, 1-1/2 to 2 minutes. Add the neutral oil or ghee, then add the chicken meatballs, spacing them out in the pan. Use a metal spatula to press them until they form 1/2-inch-thick patties. Cook without moving for 3-1/2 to 4 minutes, until a deep golden crust has formed and they easily release from the pan. Flip the patties using the spatula and cook until done with a nice crust on the other side, about 3 minutes more. If the patties need more time, cover the pan and cook for 1 to 2 more minutes, adjusting the heat as needed to avoid scorching.
Squeeze a lime wedge over the patties and serve sandwiched between the buns topped with lettuce, a healthy slathering of the lime-mayonnaise, avocado slices, jalapeño slices if using, and cilantro sprigs, if desired. Serve with the remaining lime wedges and mayonnaise on the side.
Tip
Resist the urge to add more than 1/4 cup mashed avocado to the ground chicken, as the burgers will get too soft and fall apart during cooking.
Now it's an any time food. Check out today's six chicken recipes, including Apricot-Orange Chicken with Glazed Onions and Classic Chicken Pot Pie. Enjoy!
PAN SEARED RANCH CHICKEN
This is from Ali Slagle in The New York Times cooking enewsletter. For this recipe, Ali wrote, "In this recipe, America’s favorite salad dressing serves double-duty: as a creamy, herbaceous sauce and as a marinade. But don’t reach for bottled ranch. Instead, make your own brighter, tangier version using Greek yogurt. Unlike lemon or vinegar-based marinades, which can toughen meat, yogurt tenderizes even the leanest of chicken breasts. When the chicken is seared in a hot pan, the yogurt-mayo coating forms a flavorful, caramelized crust. (It also makes an excellent marinade for fish, pork, shrimp or sturdy vegetables.)"
Time: About 35 minutes; Yield: 4 servings
To view this online, go to https://cooking.nytimes.com/recipes/1020660-pan-seared-ranch-chicken. And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, now would be a good time to do so. If you're like me, you won't regret it.
Ingredients
3/4 cup Greek yogurt
1/4 cup mayonnaise
3 tablespoons finely chopped fresh chives, or 1/2 teaspoon dried, plus more for serving
3 tablespoons finely chopped fresh dill or parsley (or 1/2 teaspoon dried), plus more for serving
3/4 teaspoon garlic powder
Kosher salt (such as Diamond Crystal) and black pepper
1-1/2 to 2 pounds boneless, skinless chicken breasts or thighs
2 tablespoons extra-virgin olive oil
Preparation
In a measuring cup or small bowl, stir together the yogurt, mayonnaise, chives, dill and garlic powder; season with 1-1/2 teaspoons salt and a few grinds of pepper. Transfer half the ranch to a medium bowl.
Pat the chicken dry. If thickness varies greatly, pound to an even thickness of about ½ inch. Season both sides with salt and pepper, then transfer the chicken to the medium bowl with the ranch and toss to coat. Let sit at least 15 minutes, or refrigerate overnight. (Let it come to room temperature before cooking.)
Heat the oil in a large (12-inch) nonstick skillet over medium-high. Working in batches if necessary, cook the chicken (with the marinade still on it) until deeply caramelized on the outside, the chicken releases from the pan and its juices run clear, 4 to 6 minutes per side. Turn down the heat if the chicken is browning too quickly.
If the ranch in the measuring cup is too thick, add a little bit of water to loosen it. (You should be able to drizzle it easily.) Serve chicken with the ranch passed at the table and more herbs as desired.
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
View Online: http://diabeticgourmet.com/recipes/html/454.shtml
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Sodium: 110 mg; Cholesterol: 100 mg; Fat: 9 g; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat
CLASSIC CHICKEN POT PIE
This is from Diana Rattray on the Spruce Eats. Diana wrote, "Our classic chicken pot pie is loaded with tender chunks of chicken and vegetables in a thick, creamy gravy. A double crust makes the chicken pie satisfying and filling—make a homemade, buttery crust from scratch or make it even easier with convenient store-bought refrigerated crusts. Whichever option you choose, you will fall in love with this comforting pot pie.
"Feel free to customize this pie to suit your family's tastes. Add some celery or potatoes to the pie or cut back on the vegetables and add extra chicken. Or replace the fresh chicken breasts with leftover cooked chicken or turkey. Fresh herbs are another excellent option. Fresh or dried thyme is called for, but you may want to use a mixture of herbs. Chives, sage, and rosemary are some great alternatives.
"Serve chicken pot pie with a salad or fresh vegetables on the side. Sliced tomatoes and cucumbers make an excellent side dish with the pie, or you might serve it with a mound of freshly made coleslaw. Or serve the chicken pie with a cooked vegetable, such as green beans with bacon, a simple dish of sautéed asparagus with lemon, or roasted Brussels sprouts."
Prep Time: 20 minutes; Cook Time: 74 minutes; Cooling Time: 10 minutes; Total Time: 104 minutes; Makes 8 servings; Yield: 1 pie
To view this online, go to https://www.thespruceeats.com/chicken-pot-pie-with-herbs-3053112.
Ingredients
6 tablespoons unsalted butter
1-1/2 cups diced carrots
1/2 cup diced onion
1 pound boneless, skinless chicken breasts, cut into 1/2-inch dice
1/3 cup all-purpose flour
1-3/4 cups chicken broth
1/2 cup heavy cream
1/2 cup frozen peas, thawed
2 tablespoons finely chopped fresh parsley
2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
2 (9-inch) homemade or store-bought pie crusts, divided
1 large egg, optional
Directions
Gather the ingredients.
Position a rack in the center of the oven and heat to 400 F.
Melt the butter in a large skillet or saucepan over medium heat. Add the carrots, onion, and chicken, and cook, stirring until the chicken is mostly cooked through and the vegetables begin to soften, about 10 minutes.
Add the flour and continue stirring until the mixture is well combined, about 1 minute.
Add the chicken broth and cook, stirring frequently until well combined, about 5 minutes.
Stir in the cream, peas, parsley, and thyme. Add salt and pepper, adjusting the seasoning to your liking. Let the filling cool slightly.
Line a 9-inch pie plate with 1 sheet of pie crust.
Add the filling mixture, smoothing it out evenly in the dish.
Top with the remaining pie crust. Trim the pastry and crimp the edge as desired. Cut a few vents in the top of the crust to allow steam to escape. If desired, mix the egg with 1 tablespoon water and brush the egg wash over the top crust.
Place the prepared pie on a baking sheet and transfer to the oven. Bake until the crust is golden brown, and the filling begins bubbling up through the vents, 35 to 45 minutes. Cool the pie on a rack before slicing and serving, about 10 minutes.
Glass Bakeware Warning
Do not use glass bakeware when broiling, or when a recipe calls for adding liquid to a hot pan, as glass may explode. Place a glass pie plate on an unheated baking sheet before placing the pie in the oven. Even if it states oven safe or heat resistant, tempered glass products can, and do, break occasionally.
Tips
To save time on baking day, prepare the filling and refrigerate it for up to 24 hours. When it's time to bake, gently heat the filling until warm, fill the crust, and bake as directed.
To avoid a soggy bottom, you may blind-bake or par-bake the untrimmed bottom crust. Fill, trim, and then top with the remaining crust. Tuck it under the trimmed bottom crust and crimp or flute as desired.
To keep the edges of your crust from getting too brown, cover with foil during the last 15 minutes of baking.
How to Make Ahead and Freeze Unbaked Pot Pie
To Freeze: Prepare the pot pie in a metal or foil pie pan, but do not add an egg wash. Wrap the pie tightly in foil and place it in the freezer.
To Bake From Frozen: Cover the frozen pie with a sheet of foil and bake at 400 F for 30 minutes. Remove the foil—apply an egg wash, if desired—and continue baking for 35 to 45 minutes, or until the crust is golden brown and the filling is bubbling.
To Defrost, Then Bake: Place the frozen pie in the refrigerator and let it thaw for about 24 hours. Cover the pie with foil and bake it at 400 F for 20 minutes. Remove the foil—apply an egg wash, if desired—and continue to bake for about 25 to 35 minutes, or until the crust is golden brown and the filling is bubbling.
Recipe Variations
Swap out 1/2 cup of the diced carrots with diced or sliced celery.
Make the pie with leftover turkey or shredded rotisserie chicken.
Swap about 1/4 to 1/3 of the chicken with diced ham for a chicken and ham pie.
If you aren't a fan of peas, use thawed frozen cut green beans instead.
How to Store and Freeze
To store leftover chicken pot pie, simply cover tightly with plastic wrap and place in the refrigerator, where it will keep for three to five days. You can also freeze cooked chicken pot pie for up to six months.
What temperature should chicken pot pie be cooked to?
Use a food thermometer to check that the filling is thoroughly cooked; it should register at least 165 F when inserted into the center of the pie. This goes for leftovers as well.
What is the difference between chicken pie and chicken pot pie?
While there's no definitive difference between the two terms, some believe a pot pie is made with a top crust, and some think a chicken pie is made with more chicken and fewer vegetables.
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
SLOW-COOKER WHOLE ORANGE CHICKEN
This is from Betty Crocker, and begins, "Bird is the word! This easy spin on classic orange chicken is so beautiful, no one will believe it came from your slow cooker."
Prep Time: 30 minutes; Total Time: 4 hours 30 minutes; Makes 4 servings
To view this online, click here.
Ingredients
1 jar (12 oz) sweet orange marmalade
1/2 cup packed brown sugar
1/4 cup soy sauce
2 tablespoons chili garlic sauce
1 teaspoon salt
1 whole chicken (3-1/2 to 4-1/2 lb)
1-inch piece fresh gingerroot, peeled
1/4 cup cornstarch
1/4 cup orange juice
6 thin slices of orange, halved
2 tablespoons chopped fresh cilantro leaves
Cooked white rice, if desired
Directions
Spray 5-quart oval slow cooker with cooking spray. In small bowl, mix marmalade, brown sugar, soy sauce, chili garlic sauce and salt. Add chicken and marmalade mixture to slow cooker, spreading marmalade mixture over chicken, inside and out. Place chicken breast side down; add gingerroot.
Cover; cook on Low heat setting 4 to 5 hours, until instant-read thermometer inserted in thickest part of chicken thigh muscle and not touching bone reads at least 165°F (legs should move easily when lifted or twisted). Do not uncover slow cooker before 4 hours.
Remove gingerroot, and discard. Transfer chicken to cutting board; let stand about 5 minutes or until cool enough to handle. Cut into 8 pieces.
Meanwhile, in small bowl, mix cornstarch and orange juice; stir into liquid mixture in slow cooker. Cover; cook on High heat setting 10 to 15 minutes or until sauce thickens.
Position oven rack 4 inches from broiling element. Set oven control to broil. Line large rimmed baking pan with foil; carefully transfer chicken, skin side up, to pan. Place orange slices around chicken; brush oranges and chicken with sauce. Broil 3 to 5 minutes or until skin is golden brown and crisp; sprinkle with cilantro, and serve with more of the sauce over rice.
Tips from the Betty Crocker Kitchens
tip 1
Trouble getting every last bit of marmalade out of the jar? Submerge sealed jar in a bowl of very hot water for about 5 minutes.
tip 2
One large navel orange will provide enough orange slices and juice for this recipe. Cut the thin slices from the center, then squeeze 1/4 cup of fresh orange juice from the remaining ends.
SMASHED AVOCADO-CHICKEN BURGERS
This is from Yasmin Fahr in The New York Times cooking enewsletter. Yasmin wrote, "These zippy chicken burgers are loaded with ginger, garlic, cilantro and scallions for fresh flavor and some textural crunch. The secret ingredient is a little mashed avocado that’s added to the ground chicken before cooking, which keeps the burgers tender and light. A citrusy soy mayonnaise is used both inside the patties and slathered on top. (Fish sauce could be used in place of the soy. Decrease the amount and adjust to taste.) Kewpie is a Japanese mayonnaise made with rice wine vinegar and egg yolks rather than distilled vinegar and whole eggs, but you can just as easily use your preferred mayonnaise. Fresh jalapeños offer a satisfying crunch when biting into the burger, though pickled ones could be used for extra acidity."
Yield: 4 servings; Time: 25 minutes
To view this online, go to https://cooking.nytimes.com/recipes/1023132-smashed-avocado-chicken-burgers.
While you're at it, check out Sam Sifton's guide, "How to Make Burgers". Very helpful!
Ingredients
1/3 cup Kewpie or other mayonnaise
1 teaspoon soy sauce
1 lime, cut into wedges
Kosher salt
1 packed cup cilantro leaves and tender stems, roughly chopped, plus more for serving
1/4 cup mashed, ripe Hass avocado (from about 1/2 avocado; slice the other half for serving) (see Tip)
2 scallions, light green and white parts only, thinly sliced
3 large garlic cloves, grated or minced
1 (2-inch) piece ginger, grated or minced (about 2 teaspoons)
1/4 to 1/2 teaspoon red-pepper flakes, according to taste
1 pound ground chicken, preferably dark meat
2 tablespoons neutral oil, such as canola oil, or ghee
4 brioche or burger buns, lightly toasted
Butter lettuce or other tender lettuce, for serving
1 jalapeño, thinly sliced, for serving (optional)
Preparation
In a small serving bowl, combine the mayonnaise and soy sauce. Season with the juice of 1 lime wedge and salt as needed.
In a medium mixing bowl, use a fork to mash and thoroughly combine the chopped cilantro, mashed avocado, scallions, garlic, ginger, red-pepper flakes, 1 teaspoon salt and 1 tablespoon of the soy-lime mayonnaise. Add the chicken and gently combine. Form into 4 large balls.
Heat a large (12-inch) cast-iron or heavy skillet over medium heat until very hot, 1-1/2 to 2 minutes. Add the neutral oil or ghee, then add the chicken meatballs, spacing them out in the pan. Use a metal spatula to press them until they form 1/2-inch-thick patties. Cook without moving for 3-1/2 to 4 minutes, until a deep golden crust has formed and they easily release from the pan. Flip the patties using the spatula and cook until done with a nice crust on the other side, about 3 minutes more. If the patties need more time, cover the pan and cook for 1 to 2 more minutes, adjusting the heat as needed to avoid scorching.
Squeeze a lime wedge over the patties and serve sandwiched between the buns topped with lettuce, a healthy slathering of the lime-mayonnaise, avocado slices, jalapeño slices if using, and cilantro sprigs, if desired. Serve with the remaining lime wedges and mayonnaise on the side.
Tip
Resist the urge to add more than 1/4 cup mashed avocado to the ground chicken, as the burgers will get too soft and fall apart during cooking.
Thursday, May 14, 2020
Diabetic Thursday
It's time for another Diabetic Thursday. Today's recipes deal with chicken.
There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313
View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313
View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
Thursday, May 9, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Today's recipes deal with chicken.
There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313
View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313
View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
Thursday, August 17, 2017
Diabetic Thursday
Here are six recipes to help you through the weekend, including Skewered Chicken Strips with Soy-Peanut Marinade and Lemon Asparagus and Carrots. Enjoy!
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
Wednesday, April 26, 2017
Chicken!
Wednesday – half-way through the work week. Here are six yummy recipes to help you through the day, including Chicken Piccata and Chicken Enchiladas . Enjoy!
CHICKEN POT PIE
This comes from Ree Drummond of The Food Network’s The Pioneer Woman. Total: 2 hr 15 min; Active: 1 hr; Yield: 6 servings; Level: Intermediate.
To view this online, go to http://www.foodnetwork.com/recipes/chicken-pot-pie.
Ingredients
Cooked Chicken:
One 2- to 3-pound chicken fryer, cut up
Chicken Pot Pie:
3 celery stalks
3 medium carrots, peeled
1 large yellow onion
4 tablespoons (1/2 stick) butter
1/4 cup all-purpose flour
2 cups low-sodium chicken broth or stock
1 chicken bouillon cube
1/4 cup white wine, optional
1/2 cup frozen peas
1 cup heavy cream
2 sprigs fresh thyme
1 teaspoon kosher salt, or more as needed
Black pepper
1/2 recipe Thyme Pastry, recipe follows
Thyme Pastry:
3 cups all-purpose flour
1 teaspoon salt
1 1/2 cups (3 sticks) cold butter
1 egg
5 tablespoons cold water
1 tablespoon distilled white vinegar
1 sprig fresh thyme leaves
Directions
Chicken Pot Pie:
For the chicken: Start by putting the chicken in a pot and covering it with water. Bring the water to a boil, and then reduce the heat to low. Simmer for 45 minutes, and then remove the chicken from the pot. Set the chicken aside to cool briefly.
Shred the chicken with 2 forks, reserving the bones. For the stock, return the bones to the pot and boil for 20 minutes. Remove the bones from the pot and discard.
For the pot pie: When you're ready to use the Thyme Pastry, remove from the freezer and allow it to sit on the counter to thaw slightly, about 20 minutes. Preheat the oven to 400 degrees F.
Begin by finely dicing the vegetables. Slice the celery stalks into narrow strips, then slice in the other direction to create a fine dice. Repeat this process with the carrots, and the onion.
Melt the butter in a large pot or Dutch oven over medium heat. Add the onion, carrots and celery. Saute until the vegetables start to turn translucent, a couple of minutes.
Add 2 cups of the shredded chicken and stir to combine. Sprinkle the flour evenly over the vegetables and chicken, and stir to combine. Cook for a couple of minutes, stirring gently.
Pour in the chicken broth, stirring constantly. Stir in the bouillon cube and wine if using. The flour will combine with the chicken to create a delicious gravy. Next, add the peas.
Pour in the cream and stir. Allow the mixture to cook over low heat, thickening gradually, about 4 minutes. Season with the thyme, salt and pepper, and remove from the heat. Taste and adjust the seasonings as needed. Be sure it's adequately salted!
Pour the chicken mixture into a deep pie pan or small casserole dish.
Roll out the pastry so that it's 1 inch larger than the pan. Place the crust on top of the chicken mixture and cut small slits in the top. Press the crust gently into the sides of the dish to seal. I don't worry about making a perfect edge on my chicken pot pie because a) it looks more rustic and b) I'm lazy, hungry and I want to eat.
Bake until the crust is golden brown and the filling is bubbly, about 30 minutes. Cool for 10 minutes before serving.
To freeze: Allow the filling to cool completely then top with the crust. Cover with plastic wrap or aluminum foil and place in the freezer.
To cook from frozen: Remove the pot pie from the freezer, brush with egg wash (1 egg mixed with 2 tablespoons water or cream) and place directly in a 375-degree F oven and bake until lightly browned and bubbly, 30 to 45 minutes.
Thyme Pastry:
For the thyme pastry: Combine the flour and salt in a large bowl. Using pastry cutter, gradually work the butter into the flour until the mixture resembles tiny pebbles. This step should take 3 or 4 minutes.
Lightly beat the egg with a fork, and then add it to the mixture. Next, add in the cold water and vinegar. Stir the mixture together until it's just combined, and then remove half the dough from the bowl. (Dividing the dough in half results in two pretty generous pie crusts. If you desire a thinner crust, you may divide the dough into three crusts.)
Place in a large plastic bag (do not seal) and slightly flatten with a rolling pin. This makes it much easier to roll out the crust later. After flattening, seal the bag tightly.
Repeat with the other half of the dough and place the plastic bags in the freezer. I like to make several batches of pie crust at a time so I always have a crust ready to go.
For recipes other than this pot pie, remove from the bag and place on a lightly floured surface. With a rolling pin, begin rolling the dough from the center, outward. Be gentle and patient; it'll take a little time to get the dough completely rolled out.
If you think the bottom is really sticking to the surface below, use a nice, sharp spatula to loosen it and sprinkle some extra flour on top. Then flip it over to finish rolling. Remember to roll from the center in single, outward strokes; no back-and-forth rolling.
Again with a spatula, loosen and lift the pie crust and carefully lay it over a pie pan. Using your hand, lightly form the crust so that it fits inside the pan and overlaps the edges.
Because it's quick and easy, I just tuck the excess dough under itself above the rim. Then you can apply whatever decorative effects that you like to the edge. Or you can leave it plain if you'd like! Just tell yourself it's more rustic that way!
Fill the pie crust with filling and bake according to the pie recipe's directions. Or, for a pre-baked crust, fill with pie weights (or pinto beans placed on aluminum foil) and bake at 400 degrees F until golden, about 10 minutes.
Cook's Note
Prepare the filling and pie crust ahead of time. Just keep them separate in the fridge until you're ready to assemble and bake. Or, fully assemble, cover tightly and freeze, unbaked, until ready.
CHICKEN ENCHILADAS
This comes from Food.com, and begins, “I call this gloppy and sloppy and definitely my family's favorite.” Makes 6 servings; Prep Time: 40 minutes; Cook Time: 40 minutes; Total Time: 1 hr. 20 minutes.
To view this online, click here.
Ingredients
1 (10 1/2 ounce) can cream of chicken soup
1 cup sour cream
3 cups diced cooked chicken
1 (4 ounce) can mushrooms, drained and chopped
1⁄2 onion, chopped
1 (4 ounce) can green chilies, drained
1⁄4 teaspoon oregano
salt and pepper
10 -12 flour tortillas
Topping
1 (10 1/2 ounce) can cream of chicken soup
1⁄4 cup milk
1 lb shredded monterey jack cheese or 1 lb monterey jack pepper cheese
Directions
Mix together first 7 ingredients.
Add salt and pepper to taste.
Place 2-3 tablespoons of filling in center of each tortilla; roll mixture up in tortilla.
With seam side down, place each rolled tortilla side by side in a 13x9 inch casserole dish Mix together first 2 topping ingredients.
Pour evenly over enchiladas in casserole dish.
Sprinkle with shredded cheese.
Bake at 350 degrees for 30-40 minutes.
CHICKEN PICCATA
This comes from Ina Garten of The Food Network’s Barefoot Contesssa. Total Time: 30 minutes; Active Time: 15 minutes; Yield: 2 servings; Level: Intermediate.
To view this online, go to http://www.foodnetwork.com/recipes/ina-garten/chicken-piccata-recipe.
Ingredients
2 split (1 whole) boneless, skinless chicken breasts
Kosher salt and freshly ground black pepper
1/2 cup all-purpose flour
1 extra-large egg
1/2 tablespoon water
3/4 cup seasoned dry bread crumbs
Good olive oil
3 tablespoons unsalted butter, room temperature, divided
1/3 cup freshly squeezed lemon juice (2 lemons), lemon halves reserved
1/2 cup dry white wine
Sliced lemon, for serving
Chopped fresh parsley leaves, for serving
Directions
Preheat the oven to 400 degrees F. Line a sheet pan with parchment paper.
Place each chicken breast between 2 sheets of parchment paper or plastic wrap and pound out to 1/4-inch thick. Sprinkle both sides with salt and pepper.
Mix the flour, 1/2 teaspoon salt, and 1/4 teaspoon of pepper in a shallow plate. In a second plate, beat the egg and 1/2 tablespoon of water together. Place the bread crumbs on a third plate. Dip each chicken breast first in the flour, shake off the excess, and then dip in the egg and bread crumb mixtures.
Heat 1 tablespoon of olive oil in a large saute pan over medium to medium-low heat. Add the chicken breasts and cook for 2 minutes on each side, until browned. Place them on the sheet pan and allow them to bake for 5 to 10 minutes while you make the sauce.
For the sauce, wipe out the saute pan with a dry paper towel. Over medium heat, melt 1 tablespoon of the butter and then add the lemon juice, wine, the reserved lemon halves, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Boil over high heat until reduced in half, about 2 minutes. Off the heat, add the remaining 2 tablespoons of butter and swirl to combine. Discard the lemon halves and serve 1 chicken breast on each plate. Spoon on the sauce and serve with a slice of lemon and a sprinkling of fresh parsley.
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
CHICKEN IN WINE
This is one of my numerous inventions before I moved out on my own.
This can be found in my e-cookbook, Off the Wall Cooking.
2 onions, chopped
1/4 milk or water
2-3 cloves garlic, minced
3 T honey
2 T butter
1/2-1 C cornmeal
2-3 lb. chicken, cut up
3 1/2 C tomatoes
1 tsp mustard
6 oz. can tomato paste
1/4 C red wine (note)
salt, pepper, spices to taste (note)
1 tsp Worchester sauce
Brown onions & garlic in butter. Add 2 T honey to milk or water. Dip chicken in milk & honey, then in cornmeal. Add to onions & garlic. Mix other ingredients & pour over chicken. Cover & simmer until done (about 45 minutes). Serve over brown rice.
NOTE: Alcohol-free wine, water or tomato juice can be used in place of the wine. For the spices, I used a mixture of oregano, marjoram, thyme, savory, & ground lemon peel, for a total of about 2 T (not including salt & pepper), though any spices can be used.
CHICKEN SPECIAL
Another one of my inventions, also in my e-book, Off the Wall Cooking.
2 – 3 lb. chicken, cut up
salt & pepper to taste
3 T oil
8 oz can tomato sauce
1 onion, chopped
1 C water
2 T butter, melted
16 oz package peas & carrots
2 1/2 T peanut butter
Brown chicken in oil. Put in casserole or baking dish. Sauté onions in butter. Put on top of chicken. Add salt & pepper, tomato sauce, water & peas & carrots. Top with peanut butter. Bake at 350 degrees for 1 hour.
CHICKEN POT PIE
This comes from Ree Drummond of The Food Network’s The Pioneer Woman. Total: 2 hr 15 min; Active: 1 hr; Yield: 6 servings; Level: Intermediate.
To view this online, go to http://www.foodnetwork.com/recipes/chicken-pot-pie.
Ingredients
Cooked Chicken:
One 2- to 3-pound chicken fryer, cut up
Chicken Pot Pie:
3 celery stalks
3 medium carrots, peeled
1 large yellow onion
4 tablespoons (1/2 stick) butter
1/4 cup all-purpose flour
2 cups low-sodium chicken broth or stock
1 chicken bouillon cube
1/4 cup white wine, optional
1/2 cup frozen peas
1 cup heavy cream
2 sprigs fresh thyme
1 teaspoon kosher salt, or more as needed
Black pepper
1/2 recipe Thyme Pastry, recipe follows
Thyme Pastry:
3 cups all-purpose flour
1 teaspoon salt
1 1/2 cups (3 sticks) cold butter
1 egg
5 tablespoons cold water
1 tablespoon distilled white vinegar
1 sprig fresh thyme leaves
Directions
Chicken Pot Pie:
For the chicken: Start by putting the chicken in a pot and covering it with water. Bring the water to a boil, and then reduce the heat to low. Simmer for 45 minutes, and then remove the chicken from the pot. Set the chicken aside to cool briefly.
Shred the chicken with 2 forks, reserving the bones. For the stock, return the bones to the pot and boil for 20 minutes. Remove the bones from the pot and discard.
For the pot pie: When you're ready to use the Thyme Pastry, remove from the freezer and allow it to sit on the counter to thaw slightly, about 20 minutes. Preheat the oven to 400 degrees F.
Begin by finely dicing the vegetables. Slice the celery stalks into narrow strips, then slice in the other direction to create a fine dice. Repeat this process with the carrots, and the onion.
Melt the butter in a large pot or Dutch oven over medium heat. Add the onion, carrots and celery. Saute until the vegetables start to turn translucent, a couple of minutes.
Add 2 cups of the shredded chicken and stir to combine. Sprinkle the flour evenly over the vegetables and chicken, and stir to combine. Cook for a couple of minutes, stirring gently.
Pour in the chicken broth, stirring constantly. Stir in the bouillon cube and wine if using. The flour will combine with the chicken to create a delicious gravy. Next, add the peas.
Pour in the cream and stir. Allow the mixture to cook over low heat, thickening gradually, about 4 minutes. Season with the thyme, salt and pepper, and remove from the heat. Taste and adjust the seasonings as needed. Be sure it's adequately salted!
Pour the chicken mixture into a deep pie pan or small casserole dish.
Roll out the pastry so that it's 1 inch larger than the pan. Place the crust on top of the chicken mixture and cut small slits in the top. Press the crust gently into the sides of the dish to seal. I don't worry about making a perfect edge on my chicken pot pie because a) it looks more rustic and b) I'm lazy, hungry and I want to eat.
Bake until the crust is golden brown and the filling is bubbly, about 30 minutes. Cool for 10 minutes before serving.
To freeze: Allow the filling to cool completely then top with the crust. Cover with plastic wrap or aluminum foil and place in the freezer.
To cook from frozen: Remove the pot pie from the freezer, brush with egg wash (1 egg mixed with 2 tablespoons water or cream) and place directly in a 375-degree F oven and bake until lightly browned and bubbly, 30 to 45 minutes.
Thyme Pastry:
For the thyme pastry: Combine the flour and salt in a large bowl. Using pastry cutter, gradually work the butter into the flour until the mixture resembles tiny pebbles. This step should take 3 or 4 minutes.
Lightly beat the egg with a fork, and then add it to the mixture. Next, add in the cold water and vinegar. Stir the mixture together until it's just combined, and then remove half the dough from the bowl. (Dividing the dough in half results in two pretty generous pie crusts. If you desire a thinner crust, you may divide the dough into three crusts.)
Place in a large plastic bag (do not seal) and slightly flatten with a rolling pin. This makes it much easier to roll out the crust later. After flattening, seal the bag tightly.
Repeat with the other half of the dough and place the plastic bags in the freezer. I like to make several batches of pie crust at a time so I always have a crust ready to go.
For recipes other than this pot pie, remove from the bag and place on a lightly floured surface. With a rolling pin, begin rolling the dough from the center, outward. Be gentle and patient; it'll take a little time to get the dough completely rolled out.
If you think the bottom is really sticking to the surface below, use a nice, sharp spatula to loosen it and sprinkle some extra flour on top. Then flip it over to finish rolling. Remember to roll from the center in single, outward strokes; no back-and-forth rolling.
Again with a spatula, loosen and lift the pie crust and carefully lay it over a pie pan. Using your hand, lightly form the crust so that it fits inside the pan and overlaps the edges.
Because it's quick and easy, I just tuck the excess dough under itself above the rim. Then you can apply whatever decorative effects that you like to the edge. Or you can leave it plain if you'd like! Just tell yourself it's more rustic that way!
Fill the pie crust with filling and bake according to the pie recipe's directions. Or, for a pre-baked crust, fill with pie weights (or pinto beans placed on aluminum foil) and bake at 400 degrees F until golden, about 10 minutes.
Cook's Note
Prepare the filling and pie crust ahead of time. Just keep them separate in the fridge until you're ready to assemble and bake. Or, fully assemble, cover tightly and freeze, unbaked, until ready.
CHICKEN ENCHILADAS
This comes from Food.com, and begins, “I call this gloppy and sloppy and definitely my family's favorite.” Makes 6 servings; Prep Time: 40 minutes; Cook Time: 40 minutes; Total Time: 1 hr. 20 minutes.
To view this online, click here.
Ingredients
1 (10 1/2 ounce) can cream of chicken soup
1 cup sour cream
3 cups diced cooked chicken
1 (4 ounce) can mushrooms, drained and chopped
1⁄2 onion, chopped
1 (4 ounce) can green chilies, drained
1⁄4 teaspoon oregano
salt and pepper
10 -12 flour tortillas
Topping
1 (10 1/2 ounce) can cream of chicken soup
1⁄4 cup milk
1 lb shredded monterey jack cheese or 1 lb monterey jack pepper cheese
Directions
Mix together first 7 ingredients.
Add salt and pepper to taste.
Place 2-3 tablespoons of filling in center of each tortilla; roll mixture up in tortilla.
With seam side down, place each rolled tortilla side by side in a 13x9 inch casserole dish Mix together first 2 topping ingredients.
Pour evenly over enchiladas in casserole dish.
Sprinkle with shredded cheese.
Bake at 350 degrees for 30-40 minutes.
CHICKEN PICCATA
This comes from Ina Garten of The Food Network’s Barefoot Contesssa. Total Time: 30 minutes; Active Time: 15 minutes; Yield: 2 servings; Level: Intermediate.
To view this online, go to http://www.foodnetwork.com/recipes/ina-garten/chicken-piccata-recipe.
Ingredients
2 split (1 whole) boneless, skinless chicken breasts
Kosher salt and freshly ground black pepper
1/2 cup all-purpose flour
1 extra-large egg
1/2 tablespoon water
3/4 cup seasoned dry bread crumbs
Good olive oil
3 tablespoons unsalted butter, room temperature, divided
1/3 cup freshly squeezed lemon juice (2 lemons), lemon halves reserved
1/2 cup dry white wine
Sliced lemon, for serving
Chopped fresh parsley leaves, for serving
Directions
Preheat the oven to 400 degrees F. Line a sheet pan with parchment paper.
Place each chicken breast between 2 sheets of parchment paper or plastic wrap and pound out to 1/4-inch thick. Sprinkle both sides with salt and pepper.
Mix the flour, 1/2 teaspoon salt, and 1/4 teaspoon of pepper in a shallow plate. In a second plate, beat the egg and 1/2 tablespoon of water together. Place the bread crumbs on a third plate. Dip each chicken breast first in the flour, shake off the excess, and then dip in the egg and bread crumb mixtures.
Heat 1 tablespoon of olive oil in a large saute pan over medium to medium-low heat. Add the chicken breasts and cook for 2 minutes on each side, until browned. Place them on the sheet pan and allow them to bake for 5 to 10 minutes while you make the sauce.
For the sauce, wipe out the saute pan with a dry paper towel. Over medium heat, melt 1 tablespoon of the butter and then add the lemon juice, wine, the reserved lemon halves, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Boil over high heat until reduced in half, about 2 minutes. Off the heat, add the remaining 2 tablespoons of butter and swirl to combine. Discard the lemon halves and serve 1 chicken breast on each plate. Spoon on the sauce and serve with a slice of lemon and a sprinkling of fresh parsley.
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
CHICKEN IN WINE
This is one of my numerous inventions before I moved out on my own.
This can be found in my e-cookbook, Off the Wall Cooking.
2 onions, chopped
1/4 milk or water
2-3 cloves garlic, minced
3 T honey
2 T butter
1/2-1 C cornmeal
2-3 lb. chicken, cut up
3 1/2 C tomatoes
1 tsp mustard
6 oz. can tomato paste
1/4 C red wine (note)
salt, pepper, spices to taste (note)
1 tsp Worchester sauce
Brown onions & garlic in butter. Add 2 T honey to milk or water. Dip chicken in milk & honey, then in cornmeal. Add to onions & garlic. Mix other ingredients & pour over chicken. Cover & simmer until done (about 45 minutes). Serve over brown rice.
NOTE: Alcohol-free wine, water or tomato juice can be used in place of the wine. For the spices, I used a mixture of oregano, marjoram, thyme, savory, & ground lemon peel, for a total of about 2 T (not including salt & pepper), though any spices can be used.
CHICKEN SPECIAL
Another one of my inventions, also in my e-book, Off the Wall Cooking.
2 – 3 lb. chicken, cut up
salt & pepper to taste
3 T oil
8 oz can tomato sauce
1 onion, chopped
1 C water
2 T butter, melted
16 oz package peas & carrots
2 1/2 T peanut butter
Brown chicken in oil. Put in casserole or baking dish. Sauté onions in butter. Put on top of chicken. Add salt & pepper, tomato sauce, water & peas & carrots. Top with peanut butter. Bake at 350 degrees for 1 hour.
Thursday, February 25, 2016
Diabetic Thursday
Here are today's six Diabetic Thursday recipes. Enjoy!
GRILLED SESAME CHICKEN BREAST
Servings: 4
View Online: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish. Mix well. Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours. Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes. Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving (1/16 of prepared Tiramisu): Calories: 150, Carbohydrate: 21 g, Fiber: 0 g, Protein: 6 g, Fat: 5 g, Sodium: 102 mg, Cholesterol: 66 mg, Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FRIJJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving (3/4 cup): Calories: 232, Fat: 3 g, Cholesterol: 0 mg, Sodium: 395 mg, Carbohydrate: 40 g, Dietary Fiber: 14 g, Sugars: 5 g, Protein: 12 g, Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
CHOCOLATE CHIP FUDGIE CUPS
This recipe begins, “This cookie has something for everyone. The crust is chocolate chip cookie dough; the filling is a rich brownie.”
Yield: makes 2 dozen
View recipe: http://diabeticgourmet.com/recipes/html/881.shtml
Ingredients
Chocolate Chip Dough:
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful*
1/3 cup firmly packed brown sugar
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup mini semi-sweet chocolate chips
Fudge Nut Filling:
1 cup Equal Spoonful**
3/4 cup all-purpose flour
6 tablespoons unsweetened cocoa
1/3 cup chopped nuts
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup unsweetened applesauce
6 tablespoons stick butter, softened
2 eggs
1 teaspoon vanilla
* May substitute 8 packets Equal sweetener
** May substitute 24 packets Equal sweetener
Directions
For Chocolate Chip Dough, beat 1/3 cup butter with electric mixer until fluffy. Beat in 1 egg and 1 teaspoon vanilla until blended. Mix in 1/3 cup Equal* and brown sugar until combined. Combine 1 cup flour, baking soda, and 1/4 teaspoon salt. Mix into butter mixture.
Stir in chocolate chips. Form dough into circle about 1/2-inch thick. Wrap tightly in plastic wrap and freeze while preparing Fudge Nut Filling.
For Fudge Nut Filling, combine 1 cup Equal**, 3/4 cup flour, cocoa, nuts, baking powder and 1/4 teaspoon salt. Beat applesauce, 6 tablespoons butter, 2 eggs and 1 teaspoon vanilla until blended. Stir in combined flour mixture until well blended.
Remove Chocolate Chip Dough from freezer. Spread approximately 1 rounded tablespoonful of dough in each of 24 mini-muffin pans. Fill each with Fudge Nut Filling to top of cup.
Bake in preheated 350F oven 15 to 18 minutes or until wooden pick inserted in center comes out clean. Let cool in muffin pans about 5 minutes. Remove from pans and cool completely on wire racks.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 138; Protein: 2 g; Fat: 8 g; Sodium: 106 mg; Cholesterol: 41 mg; Carbohydrates: 14 g; Exchanges: 1 starch, 1-1/2 fat
SAUTE OF CHICKEN WITH APPLES AND LEEKS
Yield: 4 servings Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
Find this recipe at: http://diabeticgourmet.com/recipes/html/478.shtml
Ingredients
4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth
Directions
Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.
Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through. Serve immediately.
Nutritional Information Per Serving: Calories: 239; Protein: 28 g; Fat: 5 g; Sodium: 256 mg; Cholesterol: 67 mg; Carbohydrates: 20 g; Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
View Online: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish. Mix well. Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours. Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes. Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving (1/16 of prepared Tiramisu): Calories: 150, Carbohydrate: 21 g, Fiber: 0 g, Protein: 6 g, Fat: 5 g, Sodium: 102 mg, Cholesterol: 66 mg, Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FRIJJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving (3/4 cup): Calories: 232, Fat: 3 g, Cholesterol: 0 mg, Sodium: 395 mg, Carbohydrate: 40 g, Dietary Fiber: 14 g, Sugars: 5 g, Protein: 12 g, Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
CHOCOLATE CHIP FUDGIE CUPS
This recipe begins, “This cookie has something for everyone. The crust is chocolate chip cookie dough; the filling is a rich brownie.”
Yield: makes 2 dozen
View recipe: http://diabeticgourmet.com/recipes/html/881.shtml
Ingredients
Chocolate Chip Dough:
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful*
1/3 cup firmly packed brown sugar
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup mini semi-sweet chocolate chips
Fudge Nut Filling:
1 cup Equal Spoonful**
3/4 cup all-purpose flour
6 tablespoons unsweetened cocoa
1/3 cup chopped nuts
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup unsweetened applesauce
6 tablespoons stick butter, softened
2 eggs
1 teaspoon vanilla
* May substitute 8 packets Equal sweetener
** May substitute 24 packets Equal sweetener
Directions
For Chocolate Chip Dough, beat 1/3 cup butter with electric mixer until fluffy. Beat in 1 egg and 1 teaspoon vanilla until blended. Mix in 1/3 cup Equal* and brown sugar until combined. Combine 1 cup flour, baking soda, and 1/4 teaspoon salt. Mix into butter mixture.
Stir in chocolate chips. Form dough into circle about 1/2-inch thick. Wrap tightly in plastic wrap and freeze while preparing Fudge Nut Filling.
For Fudge Nut Filling, combine 1 cup Equal**, 3/4 cup flour, cocoa, nuts, baking powder and 1/4 teaspoon salt. Beat applesauce, 6 tablespoons butter, 2 eggs and 1 teaspoon vanilla until blended. Stir in combined flour mixture until well blended.
Remove Chocolate Chip Dough from freezer. Spread approximately 1 rounded tablespoonful of dough in each of 24 mini-muffin pans. Fill each with Fudge Nut Filling to top of cup.
Bake in preheated 350F oven 15 to 18 minutes or until wooden pick inserted in center comes out clean. Let cool in muffin pans about 5 minutes. Remove from pans and cool completely on wire racks.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 138; Protein: 2 g; Fat: 8 g; Sodium: 106 mg; Cholesterol: 41 mg; Carbohydrates: 14 g; Exchanges: 1 starch, 1-1/2 fat
SAUTE OF CHICKEN WITH APPLES AND LEEKS
Yield: 4 servings Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
Find this recipe at: http://diabeticgourmet.com/recipes/html/478.shtml
Ingredients
4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth
Directions
Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.
Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through. Serve immediately.
Nutritional Information Per Serving: Calories: 239; Protein: 28 g; Fat: 5 g; Sodium: 256 mg; Cholesterol: 67 mg; Carbohydrates: 20 g; Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat
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