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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
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
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 teaspoons
capers
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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