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Phase 2 Recipes

Main Dishes—Chicken

Note: It's convenient to precook 8 to 10 chicken breasts for later use in recipes that call for cooked chicken and on salads. You can stew them with seasonings or cook in a crock pot. Also grill extra when you’re grilling out or on the George Foreman grill. After cooking, cool and cut them up in bite-sized pieces, then put in various size containers (1/2, 1, and 2 cups each) and freeze them.

Chicken Curry with Garlic Cabbage

Four servings. This is one of our favorite meals.


6 tablespoons (1/4 cup + 2 tablespoons) Brummel & Brown trans-fat-free spread

3 tablespoons flour (okay in Ph. 2 for thickening)

1 can chicken broth (use 1 3/4 to 2 cups)

1/2 cup fat-free half & half

4 teaspoons curry powder (I use McCormick’s Gourmet Collection)

1/8 teaspoon cayenne (ground red) pepper

1/2 teaspoon salt (or less to taste)

1/4 teaspoon ground ginger

2 1/2 to 3 cups cooked chicken

1/2 cup fresh mushrooms, sliced (optional)


Melt the butter in a skillet over moderately high heat. Blend in the flour. Add the chicken broth and half-and-half. Reduce the heat and cook, stirring constantly, until the sauce has thickened. Stir in the curry powder, cayenne pepper, salt, and ginger. Add the chicken and mushrooms. Cook, covered, over low heat for 10 minutes.


Serve on a bed of brown rice (1/2 cup per serving) with a side of Shredded Cabbage with Garlic (recipe below).


Shredded Cabbage with Garlic


1 small head of cabbage (about 1 to 1 1/4 pound)

2 to 4 tablespoons trans fat free margarine

1 teaspoon minced garlic from jar

1/4 to 1/2 teaspoon salt (to taste)

1/4 teaspoon black pepper


Quarter the cabbage and discard the core. Cut the quarters into 1/8-inch-thick slices.


Melt the butter in a large skillet. Add cabbage and garlic. Stir to coat the cabbage. Cover the skillet and cook over low heat for about 10 minutes, or until cabbage is crisp-tender (it's okay if it browns a little). Stir occasionally. Add a bit of water if it starts to get too dry. Season with salt and pepper.

20 Minute Teriyaki Chicken & Brown Rice Dinner

Two servings.


1/2 lb boneless, skinless chicken breast halves, cut into strips
2 Tbsp teriyaki sauce or soy sauce
1/4 tsp garlic powder
1 cup MINUTE Brown Rice, uncooked
2 cups fresh broccoli flowerets
1/4 cup peanuts or cashews (optional)


HEAT 2 tsp oil in nonstick skillet on medium-high heat. Add chicken; cook and stir 5 to 7 minutes or until cooked through.


ADD 3/4 cup water, teriyaki sauce and garlic powder; stir. Bring to boil.


STIR in rice, broccoli and peanuts; cover. Cook on low heat 5 minutes. Remove from heat. Let stand 5 minutes.


Make it Easy: Substitute 1 package (6 oz) LOUIS RICH Chicken Breast Strips for chicken. Stir chicken breast strips in with rice.

Skillet Tangerine Chicken

Two servings. Low in fat, tastes rich, and elegant enough for guests!


2 tangerines

1/4 to 1/3 cup reduced-sodium chicken broth

2 boneless, skinned chicken breast halves (about 5 oz each)

1 teaspoon canola or olive oil (or other SBD approved oil)

1 teaspoon Brummel & Brown margarine spread (or other trans fat free margarine)

1/8 teaspoon salt

1/8 teaspoon black pepper (or less)

1/4 cup finely chopped onion

1/2 clove fresh, finely chopped garlic (or 1/4 teaspoon minced garlic from jar)

1/2 tablespoon flour (okay for thickening)

2 to 3 drops liquid red-pepper seasoning


Peel tangerines, removing white pith. Separate sections. Strain collected juice. Add enough broth to make 1/2 cup.


Heat oil and margarine in large nonstick skillet. Add chicken and cook until golden brown, about five minutes. Turn over; cook, covered, five minutes until cooked through. Sprinkle with salt and pepper. Remove to plate; keep warm.


Add onion to skillet; cook over low heat, stirring, until tender, about 8 minutes. Add garlic and stir for about a minute. Sprinkle flour over onion-garlic mixture; cook, stirring, one minute. Stir in reserved broth-juice mixture and pepper seasoning. Bring to boil, stirring occasionally. Add chicken. Simmer five minutes until slightly thickened. Stir in tangerine.


Serve with couscous and green peas or green beans. For dessert, serve chocolate, sugar-free instant pudding.

Baked Mexican Chicken

Four servings. Source: "Express Lane Diabetic Cooking" by Robyn Webb.


2 cups deli fresh salsa
1/4 cup chopped cilantro
1 cup fat-free sour cream
1/4 cup low-fat shredded cheddar cheese (1 ounce)
1/2 package taco seasoning (or 1 to 2 teaspoons chili powder for less sodium)
Nonstick cooking spray
4 (4 ounces each) boneless, skinless chicken breasts


Preheat oven to 350 degrees F.


In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.*


Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40–45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.


*Note: this makes a lot of sauce; could reduce amounts if desired.

Chicken Italiano with Spaghetti

Four servings.


4 small chicken breasts, skinned and boned

1 teaspoon canola or olive oil

4 oz. thin whole wheat spaghetti, broken into four pieces

1 small onion, cut into wedges

1 small green pepper, cut into strips

1/8 teaspoon minced garlic from jar

1 teaspoon oregano leaves

1/8 teaspoon salt

1/8 teaspoon pepper

1 bay leaf

1 can diced tomatoes

1/4 cup water


Pound chicken breast with a metal mallet between sheets of plastic wrap until about 1/2 inch thick.


Heat oil in frying pan. Brown chicken breast on both sides.


Add spaghetti, onion, and pepper strips around the chicken. Sprinkle with seasonings.


Break up large pieces of tomatoes. Pour tomatoes and water over the chicken. Bring to a boil. Reduce the heat, cover, and cook until chicken and spaghetti are done, about 15 minutes.


Remove bay leaf before serving.

Spicy Chicken (or Turkey) & Spaghetti Squash Skillet

Six servings. ©2003 FabulousFoods.com. Note from Cheri: This spicy sauce, which makes good use of leftover chicken or turkey, is also great on true pastas (whole wheat for SBD), as well as the spaghetti squash suggested here. For a vegetarian version, simply eliminate the meat, or if you want a substitute, use extra firm tofu.


1 small spaghetti squash, cooked by your favorite method and separated into strands
2 tablespoon olive oil
1/2 cup minced onion
3 to 4 cloves garlic, minced
2 green onions, finely chopped
12 ounces cooked chicken or turkey meat
1 can (about 2 cups) crushed tomatoes
1/4 cup dry red wine (cooking wine will work)

2 teaspoons capers
2 1/2 teaspoons fresh oregano (or 3/4 to 1 teaspoon dried)
1 teaspoon crushed red pepper (or more or less to taste)
3 tablespoons Italian parsley, finely chopped


Heat the oil in a skillet over medium high heat, sauté onion, garlic and green onions for 2 minutes. Add the cooked chicken or turkey and cook for about 3-4 minutes. Stir in tomatoes and wine and bring to a boil, then lower heat and simmer for about 20 minutes.


Add remaining ingredients and simmer for another 5 minutes. Pour sauce over heated spaghetti squash and serve.

Baked Herbed Chicken

From Light and Easy Diabetes Cuisine by Betty Marks.


1 pound boneless, skinless chicken breast halves

2 teaspoons virgin olive oil

6 tablespoons dry white wine*

1/4 cup fresh lemon juice

2 teaspoons dried leaf tarragon

2 teaspoons dried leaf basil

1/2 teaspoon red pepper flakes (crushed red pepper)


Preheat the oven to 350 degrees. Trim any fat from chicken breast and pound lightly between two sheets of waxed paper to flatten. Coat with olive oil and place in a baking dish. Add wine, lemon juice, herbs, and pepper flakes, turning chicken to coat both sides. Cover dish with foil. Bake 25 to 30 minutes, until chicken cooked through.


*Cooking wine is okay unless you’re restricting your salt intake.

Oven-Fried Chicken with Almonds

Three servings. From The South Beach Diet Online’s The Daily Dish, 05/22/02: Here's a recipe from the newly released South Beach Diet Cookbook You don't have to fry your chicken to get that fried taste. This recipe is cooked in the oven and has a faint nuttiness from the almonds to top it off.


1/2 cup whole wheat bread crumbs

1/8 cup (1/2 ounce) grated Parmesan cheese

1/8 cup finely chopped almonds

1 tablespoon chopped parsley

1/2 clove garlic, crushed

1/2 teaspoon salt

1/8 teaspoon dried thyme

Pinch of ground black pepper

1/8 cup extra virgin olive oil

1 pound boneless, skinless chicken breasts, pounded to 1/2" thickness and cut into 6 pieces

Sprig Italian parsley, for garnish


Preheat the oven to 400°F. In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.


Place the oil in a shallow dish. Dip the chicken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan.


Bake for 25 minutes, or until a thermometer inserted in the center of a piece registers 170°F and the juices run clear. (Do not turn the chicken during cooking.) Garnish with the parsley.


Nutritional Information: 383 calories, 16 total fat (4 g sat), 91 mg cholesterol, 15 g carbohydrate, 41 g protein, 1 g fiber, 730 mg sodium.

Crunchy Cheese and Herb Chicken Tenders

Four servings of three each. Modified from http://diabeticgourmet.com.


1 1/2 cups bran flakes cereal (find a high fiber, no-sugar-added cereal)

2 tablespoons fresh chopped parsley (fresh is best, but can use 2 teaspoons dried)

3 tablespoons grated Parmesan cheese

1 teaspoon minced garlic from jar

3/4 teaspoon dried basil

1/2 teaspoon chili powder

1/8 teaspoon ground black pepper

1 egg

2 tablespoons low fat or skim milk

12 frozen chicken tenders, thawed


Preheat oven to 400 degrees F. Spray a baking sheet with vegetable spray.


In a food processor, combine bran flakes, parsley, Parmesan, garlic, basil, chili powder, and pepper; process into fine crumbs. Set aside.


In a bowl, whisk together egg and milk. Dip each chicken tender into egg mixture, then roll in crumbs; place on prepared baking sheet. Bake, turning halfway, for about 20 minutes, or until browned and chicken is cooked through.

Pan-Seared Chicken Breasts with Shallots

Quick, easy sautéed chicken breast recipe with a good sauce. Drizzle sauce over brown rice, if desired.


1/4  cup Brummel & Brown spread (or other trans-fat-free tub margarine), divided

1 tablespoon olive oil

4 skinless, boneless chicken breast halves - pounded thin

salt and pepper to taste

2 shallots, chopped

1 clove garlic, minced

1/3 cup dry white wine (I use white cooking wine)

1/2 cup chicken broth


Melt half the margarine spread (2 tablespoons) with the olive oil in a large skillet over medium heat. Season chicken with salt and pepper, and brown on both sides in the skillet. Cover, and continue cooking 10 minutes, or until chicken is done (juices run clear). Set aside, and keep warm.


Mix shallots and garlic into skillet over medium heat, and cook until tender. Stir in wine, and cook until heated through. Stir in broth, and continue cooking 5 minutes, or until reduced and slightly thickened. Mix in the remaining butter until melted. Serve the sauce over the chicken.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


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