CHICKEN WITH OLIVES
1 red bell pepper
1 orange bell pepper
1yellow bell pepper
6 skinless, boneless chicken breast halves
3/4 tsp salt
1/4 tsp black pepper
2 tps olive oil, divided
2 tsp chopped fresh rosemary
2 garlic cloves, minced
3 tbsp chopped pitted kalamata olives
3 tbsp chopped pitted green olives
2 tsp fresh squeezed lemon juice
Preheat broiler. Cut bell peppers in halves, lengthwise, remove seeds and membrames. Place pepper halves, skin sides up, on a foil-lined baking sheet and flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top bag and seal. Let stand for 10 minutes. Remove from bag, peel and chop.
Sprinkle chicken with salt and pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add chicken and cook 5 minutes on each side or until no longer pink in center. Remove from pan; keep warm.
Add 1 teaspoon oil, rosemary, and garlic to pan; saute until garlic begins to brown. Stir in bell peppers, olives, and lemon juice. Cook 1 minute or until thoroughly heated, stirring constantly.
Yield: 6 servings of 1 piece of chicken and 1/3 cup of sauce
Per serving: 159 calories, 3 g carbs, 27 g proteins
ALABAMA CHICKEN CACCIATORE
1 tbsp unsalted butter
2 skinless, boneless chicken breast halves
1/2 cup chopped onion
1/2 cup chopped celery
1 garlic clove, minced
1 large can Italian-style diced tomatoes
1 cup fresh, sliced mushrooms
1/4 cup chopped green bell pepper
1/2 cup fresh chopped parsley
1 tsp basil
1 tsp oregano
1/4 tsp salt
1/4 tsp black pepper
sprinkle of red pepper flakes
5 servings hot cooked brown rice
In a large skillet, melt butter. Add chicken to skillet and cook until no longer pink in center. Remove chicken from skillet and chop into bite-sized pieces. Set aside.
Add onion, celery, bell pepper, mushrooms and garlic to skillet. Saute vegetables until crisp tender. Return to chicken to skillet and add the tomatoes and remaining ingredients. Cover and simmer 20 minutes.
Serve over rice.
LEMON TURKEY BURGERS
1 egg, lightly beaten
1/3 cup finely chopped onion
3 tbsp minced fresh parsley
1 tsp caraway seeds, crushed
1/2 tsp salt
1/2 tsp fresh ground black pepper
1 lb. lean ground turkey
1 tbsp olive oil
6 whole-wheat sandwich buns
6 lettuce leaves
6 tomato slices
In a large mixing bowl, combine the egg, onion, parsley, lemon juice, lemon peel, garlic, caraway seeds, salt and pepper. Crumble turkey over the mixture and mix well, using hands if necessary. Shape into 6 patties. Heat oil in a large non-stick skillet over medium heat. Add burgers, cooking in two batches if necessary, to the skillet. Cook until no longer pink in the center. A meat thermometer should read 165 degrees to reach doneness. Serve patties on rolls with lettuce and tomato slices.
1 sandwich: 268 calories, 24 g carbs, 18 g protein
Note: Not all ground turkey is lean. When purchasing, be use you buy lean ground turkey.
30-MINUTE CHICKEN LO MEIN
1 tbsp cornstarch
1 tsp ground ginger
1/4 cup reduced-sodium soy sauce
2 tbsp cooking sherry or chicken broth
1 1/2 lbs. boneless skinless chicken breasts, thinly sliced
1 tsp reduced-sodium chicken bouillon granules
1/2 cup hot water
6 oz uncooked linguine
1/2 lb fresh mushrooms, sliced
1/4 fresh snow peas
1 large red bell pepper, sliced into thin strips
2 green onions, cut into bite-sized pieces
2 tbsp canola or olive oil, divided
2 tsp sesame oil
In a large mixing bowl, combine cornstarch, ginger, soy sauce and sherry or broth until smooth. Add chicken and stir to coat well; set aside. In a small mixing bowl, dissolve bouillon granules in hot water; set aside. Cook linguine according to package directions.
In a large nonstick skillet or wok, stir-fry the mushrooms, pepper, peas and green onions in 1 tablespoon canola oil for 3 to 5 minutes until crisp tender. Remove with a slotted spoon and set aside. In the same skillet, add remaining oil and stir-fry the chicken 2 to 3 minutes or until no longer pink in the center. Stir in dissolved bouillon. Bring to a boil. Cook and stir 1 to 2 minutes until thickened. Return veggies to skillet. Drain linguine; add sesame oil and linguine to skillet or wok. Toss to coat all. Cook another minute or two until heated through.
6 servings: 328 cal, 27 g carbs, 31 g protein
CRUNCHY SALSA CHICKEN
1 cup toasted wheat germ
1 tsp pumpkin pie spice
1 tsp gound cumin
3/4 tsp salt
1/4 tsp cayenne pepper
2 egg whites
1 tbsp water
4 skinless, boneless chicken breast halves
SALSA:
3/4 cup peeled, diced orange
3/4 cup mild salsa
1 tbsp chopped cilantro
Preheat oven to 400 degrees.
Spray baking sheet with no-stick cooking spray. In shallow dish, combine wheat germ, pie spice, cumin, salt and cayenne. In second shallow dish, beat egg whites and water until frothy. Dip chicken into egg white mixture and then into wheat germ mixture. Dip and coat chicken again, coating thoroughly. Arrange on baking sheet. Lightly spray tops of chicken breats with cooking spray. Bake 18 to 20 minutes or until chicken is no longer pink in center. Combine salsa ingredients in small bowl. Serve chicken with salsa.
SOUTHERN FRIED CHICKEN
2 1/2 lb frying chicken, cut-up
1 cup all-purpose flour
1/2 tsp fresh-ground black pepper
1 tsp salt
1/2 tsp paprika
Wash chicken and pat off excess water. Mix remaining ingredients together and place in a zip-top type bag. In a large skillet, put canola oil to about 1/2-inch depth and heat. Place chicken pieces 1 or 2 at a time into bag with flour mixture. Shake to coat well. Shake off excess flour and add chicken to skillet. Cook chicken over medium heat, turning to brown all sides, for 15 to 20 minutes. Reduce heat, cover tightly, simmer 30 to 40 minutes or until tender and cooked through. Remove the lid from skillet the last 10 minutes of cooking to allow chicken to brown. Remove from skillet and drain on paper toweling.
All American Turkey Loaves
(This recipe is from The Joslin Diabetes Quick & Easy Cookbook)
Vegetable cooking spray
8 oz very lean ground turkey breast
2 tbsp quick rolled oats
2 tbsp chopped onion
1 clove garlic, minced OR 1/8 tsp garlic powder
1/2 tsp Dijon mustard
1/2 tsp tomato paste
1/4 tsp Worcestershire sauce
2 tbsp egg substitute
1/8 tsp crushed dried marjoram
1/8 tsp crushed dried thyme
freshly ground pepper to taste
1 small bay leaf cut in half
Preheat oven to 425 degrees. Lightly coat a small shallow baking dish with cooking spray.
Place the turkey in a medium bowl. Add the oats, onion, garlic, mustard, tomato paste, Worcestershire sauce, egg substitute, thyme, marjoram and pepper. Mix well. Wet your hands before forming the mixture into 2 loaves of equal size.
Place the loaves in the prepared baking dish. Top each loaf with half a bay leaf. Lightly coat the loaves with cooking spray and bake for 20-25 minutes. Check after 15 minutes. Lower heat to 400 degrees if athe top is browning too quickly. Be sure to remove bay leaf halves before eating.
Per loaf: 30 grams protein, 5 grams carbs
CHILI-SPICED CHICKEN
8 skinless, boneless chicken breasts
2 tsp onion powder
1 tsp salt
1 1/2 tsp paprika
1/2 tsp chile powder
Cooking oil spray
Preheat oven to 350 degrees. Combine spices in a small bowl. Sprinkle spice mixture evenly over chicken breasts. Heat a large non-stick skillet over medium-high heat. Spray pan with cooking spray. Add chicken to pan and saute about 2 minutes on each side. Remove chicken to a shallow baking pan and bake approximately 15 minutes or until juices run clear.
CITRUS GLAZED CHICKEN
4 boneless, skinless chicken breasts (about 1 lb)
3 tbsp orange juice concentrate, thawed
2 tbsp lemon juice
1/2 cup chicken broth
3 tbsp Splenda or Equal Sugar-Lite
1 1/2 tsp cornstarch
1 tbsp butter
1 tbsp chives, chopped
1 tbsp fresh parsley, stemmed and chopped
1/4 cup sliced almonds, roasted
Preheat oven to 425 degrees. Place chicken breasts on foil-lined baking sheet. Brush with 1 tbsp orange juice concentrate. Bake 15-20 minutes until cook through.
Place remaining juice concentrate, lemon juice and broth in a small saucepan. Blend Splenda/Equal and cornstarch in a small bowl. Stir cornstarch mixture into juice mixture in saucepan. Heat over medium-high heat and simmer 8 to 10 minutes until sauce thickens slightly. Remove from heat and whisk butter into the sauce. Add chives and parsley. Pour over the chicken breasts then top with the almonds.
CHICKPEA CHICKEN
4 not too thick boneless skinless chicken breasts
1 can chickpeas, drained and rinsed
1 cup low-fat chicken broth
1/2 cup dried apricot halves, halved
1/4 tsp cinnamon
1/2 tsp salt
1/4 tsp pepper
2 tbsp fresh chopped parsley
Preheat oven to 425 degrees. Combine chickpeas, broth, fruit and cinnamon in a 13x9-inch baking dish. Arrange chicken on top of mixture and sprinkle with salt and pepper. Spray with butter-flavored nonstick cooking spray. Cover and bake 35-40 minutes or until chicken juices run clear. Remove to serving platter and sprinkle with parsley.
BROCCOLI BACON CHICKEN
10 boneless, skinless chicken breast halves
10 bacon slices
1 pkg chopped beef
10 frozen or fresh broccoli spears
1 oz carton sour cream
1 can cream of mushroom soup (may substitute cream of chicken)
Preheat oven to 275 degrees. Tear beef into pieces and line the bottom of a 9x13 inch baking pan with them. Put a broccoli spear with each piece of chicken and wrap them together with a bacon slice. Place over the beef layer. Mix sour cream and soup together and put over the chicken. Bake for 3 1/2 hours or until chicken and broccoli are done. Baste with sauce two or three times during baking.
CHICKEN 'N' BROCCOLI BRAID
2 cups cooked chicken breast, cubed
1 cup chopped fresh broccoli
1 cup shredded reduced-fat cheddar cheese
1/2 cup chopped red bell pepper
2 tsp dill
2 garlic cloves, minced
1/4 tsp salt
1/4 cup reduced-fat mayonnaise
1/4 cup reduced-fat plain yogurt
2 tubes refrigerated reduced-fat crescent rolls
1 egg white, lightly beaten
1 tbsp slivered plain almonds
Preheat oven to 375 degrees. In a large mixing bowl, combine chicken, broccoli, cheese, red pepper, dill, garlic and salt. Stir in mayonnaise and yogurt. Unroll both tubes of crescent roll dough onto an ungreased baking sheet and press together forming a rectangle. Seal seams and perforations. Place chicken mixture down the center third of the dough. On each long side, cut dough 3-inches toward the center and about 1 1/2-inch intervals, forming strips. Bring one strip from each side of filling and pinch ends together to seal. Repeat the process until reaching the end. Pinch ends of loaf on both ends to seal in the mixture. Brush top with egg white and sprinkle almonds over the top. Bake for 15-20 minutes until the crust is golden brown and the filling is heated through.
1/8 of this recipe has 28 g carbs and 19 g protein.
Serve with a salad and you have a meal!
CHICKEN WITH BLACK BEAN SALSA
1 can black beans, rinsed and drained
1 can (8 oz) crushed pineapple in its own juice, drained
1/2 small red onion, chopped
1 plum tomato, chopped
1 garlic clove, minced
2 tbsp lime juice
1/4 tsp salt, optional
1/4 tsp freshly ground black pepper
RUB: 1 tbsp brown sugar
1 tsp hot pepper sauce
1/2 tsp garlic powder
1/2 tsp salt (optional)
1/2 tsp freshly ground black pepper
4 skinless boneless chicken breast halves
To make salsa: In a large bowl, combine the beans, pineapple, onion, tomato, garlic, lime juice, salt and pepper. Refrigerate until serving.
To make chicken: Combine the sugar, hot pepper sauce, garlic powder, salt and pepper. Rub mixture over both sides of chicken.
To grill chicken: Coat grill with nonstick cooking spray before starting the grill. Grill chicken over medium heat until cooked thoroughly, about 4 to 7 minutes each side.
To broil chicken: Spray broiler pan with nonstick cooking spray. Broil chicken 4-inches from heat for 4 to 7 minutes on each side until juices run clear.
Serve chicken with salsa.
A good diabetic recipe as 1 serving of 1 breast half with 3/4 cup salsa has 31 g carbs but 29 g protein.
CRESCENT CHICKEN WREATH
2 tubes (8 oz each) refrigerated crescent rolls
1 cup shredded low-fat cheddar cheese
2/3 cup cream of chicken soup, undiluted
1/3 cup chopped broccoli
1/2 cup chopped red bell pepper
1/4 cup water chestnuts, chopped
3/4-1 cup cooked cubed chicken
2 tbsp chopped onion
Preheat oven to 375 degrees. Arrange crescent rolls on a 12-inch pizza pan, forming a ring with the pointed ends facing the outer edge of the pan. The wide ends should overlap. Combine the remaining ingredients and spoon over the wide ends of the rolls. Fold points over filling and tuck under wide ends. The filling will be visible. Bake for 20-25 minutes until golden brown.
EASY CHICKEN CACCIATORE
2 tbsp olive oil
2 lbs boneless, skinless chicken breasts and/or thighs
1 cup thinly sliced onion
1 cup thinly cut strips of green bell pepper
1/2 cup diced celery
2 tbsp Tomato Basil Garlic blend (such as Mrs. Dash)
1 - 14 1/2 oz can diced tomatoes, undrained
1/2 cup red cooking wine
Cooked whole-wheat thin spaghetti for 4 to 6 servings.
Heat oil in large skillet. Add chicken and cook over medium heat on both sides until lightly browned. This should take about 5 minutes per side. Remove from pan and set aside. Add onion, bell pepper, celery and spices to skillet. Cook over medium heat 3 to 4 minutes until vegetables are tender, stirring occasionally. Stir in tomatoes and red wine. Return chicken to skillet with vegetables and cook over medium heat 6 to 8 minutes or until chicken is no longer pink in center. Serve over cooked spaghetti.
TURKEY PECAN ENCHILADAS
1 medium onion, chopped
4 ounces reduced-fat cream cheese
1 tbsp water
1 tsp ground cumin
1/4 tsp black pepper
1/8 tsp salt
4 cups cubed cooked turkey
1/4 cup chopped pecans, toasted
12 6-inch flour tortillas
1 can reduced-fat, reduced-sodium cream of chicken soup, undiluted
1 cup reduced-fat sour cream
1 cup skim milk
2 tbsp chopped green chilies
1/2 cup shredded reduced-fat cheddar cheese
2 tbsp fresh cilantro, minced
Preheat oven to 350 degrees. Spray a small non-stick skillet with non-stick cooking spray. Add onion to pan and cook, stirring, over medium heat until onion is tender. Set aside.
In a large mixing bowl, beat cream cheese, water, cumin, pepper and salt until smooth. Stir in the onion, turkey and pecans. Warm tortillas and spoon 1/3 cup turkey mixture down the center of each tortilla. Roll up and place seam side down in a 13x9-inch baking pan that's been coated with non-stick cooking spray. In a bowl, combine the soup, sour cream, milk and chilies. Pour soup mixture over enchiladas.
Cover and bake for 40 minutes. Uncover and sprinkle with cheese. Bake 5 minutes longer. Sprinkle with cilantro.