Quick, Easy and Healthy Chicken!

Linda Gassenheimer helps chicken lovers plan fresh, innovative dishes without breaking the bank.

QUICK & EASY CHICKEN: DIABETES-FRIENDLY RECIPES EVERYONE WILL LOVE

By Linda Gassenheimer

A CHICKEN IN EVERY POT

You will not have to fuss like an old hen with the 60 easy recipes—all complete meals—in Quick & Easy Chicken by Linda Gassenheimer. As we are always looking for new recipes using chicken, a staple in our house, this cookbook gave us new ideas such as; oven-fried chicken with creamed corn and lima beans; Brazilian-style chicken and quinoa; Italian meat loaf (made with ground, white-meat chicken) with hot-pepper lentils; mu shu chicken wrap with Chinese egg noodles; and Sangria-braised pulled chicken sliders with quick slaw. A shopping list, staples needed and helpful hints are included with each recipe. “Shop Smart” information is also included with some of the recipes giving cooks help in choosing healthy ingredients. While recipes are geared for diabetics, they are healthy, nutritious and family friendly. Here is one to try that will give your family or guests something to crow about:

CHIMICHURRI CHICKEN WITH RED PEPPER AND TOMATO PENNE

Chimichurri sauce over sautéed chicken is a Latin favorite. Parsley, garlic, hot red pepper, oil, and vinegar are the basic ingredients for this piquant sauce that is used throughout South America. Bottled low-sodium chimichurri sauce can be used instead of preparing your own.

Countdown:

  • Place water for pasta on to boil.
  • Make chimichurri sauce.
  • Cook pasta.
  • Cook chicken and sauce.
  • Finish pasta dish.

Chimichurri Chicken

Serves: 2 / Serving Size: 5 ounces chicken, 2 tablespoons sauce

1 garlic clove, crushed

1 1/2 cups fresh parsley leaves

Pinch red pepper flakes

1/4 cup water

4 teaspoons olive oil, divided

2 teaspoons cider vinegar

3/4 pound boneless, skinless chicken breasts

Salt and freshly ground black pepper, to taste

  1. To crush garlic, add it to the food processor through the feed tube with the blades running. Again with the motor running, add the parsley and chop. Add the red pepper flakes, water, 2 teaspoons olive oil, and the vinegar through the feed tube. Process to form a sauce, stopping to scrape sides of bowl down once or twice. It will not be smooth. (Or, if making by hand, chop parsley and garlic together, and mix in the red pepper flakes, water, olive oil, and vinegar.)
  2. Place the chicken between 2 pieces of plastic wrap or foil and pound with a meat mallet or bottom of a heavy skillet to 1/4-inch thickness.
  3. Heat remaining 2 teaspoons of oil in a nonstick skillet over high heat. Add the chicken and brown 2 minutes, turn, and brown 2 more minutes. A meat thermometer inserted into chicken should read 165°F.
  4. Remove skillet from the heat and spoon the sauce over the chicken. Cover with a lid and let sit 2 minutes. Add salt and pepper to taste.

Exchanges/Food Choices: 5 lean protein, 2 fat

Per serving: Calories 300, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.5 g,

Monounsaturated Fat 8 g, Cholesterol 125 mg, Sodium 105 mg, Potassium 830 mg,

Total Carbohydrate 4 g, Dietary Fiber 2 g, Sugars 0 g, Protein 40 g, Phosphorus 390 mg

Red Pepper and Tomato Penne

Serves: 2 / Serving Size: 3/4 cup pasta, 1 cup vegetables

1/4 pound whole-wheat penne or other short-cut pasta (about 1 1/4 cups)

2 teaspoons olive oil

2 medium tomatoes, cut into 1-inch cubes (about 2 cups)

1 medium red bell pepper, cut into 1-inch pieces (about 1 1/2 cups)

2 medium garlic cloves, crushed

Salt and freshly ground black pepper, to taste

  1. Fill a large saucepan with 3 quarts water and bring to a boil. Add the pasta and boil 9 minutes. Meanwhile, add olive oil to the same skillet used to cook the chicken, and place over medium-high heat.
  2. Add the tomatoes, red pepper, and garlic to skillet. Sauté 5 minutes. Remove vegetables to a large bowl.
  3. When penne is cooked, drain in a colander and add to the bowl. Toss well, and add salt and pepper to taste.

Exchanges/Food Choices: 3 starch, 1 vegetable, 1 fat

Per serving: Calories 310, Calories from Fat 50, Total Fat 6 g, Saturated Fat 1 g,

Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 15 mg, Potassium 710 mg,

Total Carbohydrate 55 g, Dietary Fiber 6 g, Sugars 9 g, Protein 10 g, Phosphorus 175 mg

Shopping List:

1 bunch parsley

1 bottle red pepper flakes

1 bottle cider vinegar

3/4 pound boneless, skinless chicken breasts

1 package whole-wheat penne or other short-cut pasta

2 medium tomatoes

1 medium red bell pepper

Staples:

Garlic

Olive oil

Salt and black peppercorns

Helpful Hint:

  • Garlic is used in both recipes. Prepare both portions together and divide according to recipes.

Shop Smart:

  • If buying sauce, look for chimichurri sauce with 90 calories, 9.5 g fat, and 33 mg sodium per tablespoon (Example: Badia Chimichurri Steak Sauce).

Reprinted with permission of the American Diabetic Association (2015).

 rosiechik

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