Phase 2 Recipes
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,
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
Four servings. This is one of our
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 &
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
2 1/2 to 3 cups cooked
1/2 cup fresh mushrooms,
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
Serve on a bed of brown
rice (1/2 cup per serving) with a side of Shredded Cabbage with Garlic
Shredded Cabbage with Garlic
1 small head of
cabbage (about 1 to 1 1/4 pound)
2 to 4
trans fat free margarine
1 teaspoon minced
garlic from jar
1/4 to 1/2 teaspoon
salt (to taste)
1/4 teaspoon black
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
1/2 lb boneless, skinless chicken breast halves, cut into
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
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
Skillet Tangerine Chicken
Two servings. Low in fat,
tastes rich, and elegant enough for guests!
1/4 to 1/3 cup reduced-sodium
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
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
2 to 3 drops liquid
Peel tangerines, removing
white pith. Separate sections. Strain collected juice. Add enough broth to make
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.
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
*Note: this makes a lot of
sauce; could reduce amounts if desired.
Chicken Italiano with
4 small chicken breasts, skinned
1 teaspoon canola or olive oil
4 oz. thin whole wheat
spaghetti, broken into four pieces
1 small onion, cut into
1 small green pepper, cut
1/8 teaspoon minced garlic
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
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
spaghetti squash, cooked by
your favorite method and separated into strands
1/2 cup minced
3 to 4 cloves
12 ounces cooked chicken or turkey meat
1 can (about
2 cups) crushed
1/4 cup dry red
wine (cooking wine
2 1/2 teaspoons fresh
oregano (or 3/4 to 1
crushed red pepper
(or more or less to taste)
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
Add remaining ingredients and simmer for another 5 minutes. Pour sauce
over heated spaghetti squash and serve.
and Easy Diabetes Cuisine by Betty Marks.
boneless, skinless chicken breast halves
2 teaspoons virgin
6 tablespoons dry white
1/4 cup fresh lemon
2 teaspoons dried leaf
2 teaspoons dried leaf
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
1/8 cup (1/2 ounce) grated
1/8 cup finely chopped
1 tablespoon chopped
1/2 clove garlic, crushed
Pinch of ground black
1/8 cup extra virgin olive
1 pound boneless, skinless
chicken breasts, pounded to 1/2" thickness and cut into 6 pieces
Sprig Italian parsley, for
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.
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
1 1/2 cups bran flakes cereal (find a high fiber, no-sugar-added
2 tablespoons fresh chopped parsley (fresh is best, but can use 2
3 tablespoons grated Parmesan cheese
1 teaspoon minced garlic from jar
1/2 teaspoon chili powder
1/8 teaspoon ground black pepper
2 tablespoons low fat or skim milk
frozen chicken tenders, thawed
Preheat oven to 400 degrees F. Spray a baking sheet with vegetable
In a food processor, combine bran flakes, parsley, Parmesan,
garlic, basil, chili powder, and pepper; process into fine crumbs. Set
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.
Chicken Breasts with Shallots
sautéed chicken breast recipe with a good sauce. Drizzle sauce over
brown rice, if desired.
Brummel & Brown spread (or other trans-fat-free tub margarine), divided
1 tablespoon olive
boneless chicken breast halves - pounded thin
salt and pepper to
1 clove garlic,
1/3 cup dry white
wine (I use white cooking wine)
1/2 cup chicken
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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