Chicken Recipes for Diabetics

No more boring chicken! Hope you enjoy!

Spicy Chicken Rice Soup
Ingredients
4 cups of fat-free, chicken broth
2 cups cubed cooked chicken breast
2 celery ribs, chopped
2 medium carrots, chopped
1 medium green pepper, chopped
1 medium onion, chopped
1/3 cup uncooked long grain rice
1/4 cup minced fresh cilantro or parsley
1/2 teaspoon dried oregano
1/2 teaspoon salt, optional
1/2 teaspoon pepper
1/4 teaspoon ground cumin
1/8 to 1/4 teaspoon crushed red pepper flakes

Directions
In a large saucepan, combine all ingredients. Bring to a boil. Reduce heat; cover and simmer for 20 - 25 minutes or until rice and vegetables are tender. Yield six servings.
Nutritional information per serving:
Calories: 135
Fat: 3g
Cholesterol: 14mg
Sodium: 100mg
Carbohydrate: 17g
Fiber: 2g
Diabetic Exchanges: 1-1/2 very Lean Meat, 1 Starch
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Chicken Dijon Pasta Salad
Ingredients:
4 ounces rotini, uncooked
Eight ounces of plain low-fat yogurt
1/3 cup wheat germ
3 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1/8 teaspoon back pepper
1 cup chicken breast, cooked and diced
3/4 cup broccoli flowerets, diced
1/2 cup tomato, chopped and seeded
1/3 cup red onion, chopped

Directions:
Cook pasta according to package directions.
In medium bowl, combine yogurt, wheat germ, vinegar, mustard and pepper; mix well.
Add the pasta and the remaining ingredients: toss to coat. Sprinkle with additional wheat germ before serving.
Serve immediately or chill before serving.
Yield: four servings
Nutritional information per serving:
Calories: 260
Cholesterol: 35mg
Carbohydrate: 34g
Protein: 22g
Food exchange per serving: 1 lean-meat, 1 vegetable, 1 starch
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Chicken and Broccoli Skillet
Ingredients:
2 cups broccoli, cut 3/4-inch pieces
1/2 cup onion, chopped
1/4 teaspoon lemon pepper
1/4 teaspoon thyme, dried and crushed
1/4 teaspoon olive oil
1 clove garlic, minced
4 chicken breast halves, boned and skinless
1 cup halved cherry tomatoes

Directions:
Spray a cold large skillet with nonstick coating.
Preheat skillet over medium heat.
Add broccoli, onion, lemon pepper, and thyme to skillet.
Cook and stir for 3 to 4 minutes or until vegetables are crisp-tender. Remove vegetables are crisp-tender.
Remove vegetable mixture from the skillet; keep warm.
Add oil and garlic to hot skillet. Rinse the chicken; pat dry. Add to skillet. Cook chicken over medium-high heat about ten minutes or until chicken is tender and no longer pink, turning once. Add cherry tomatoes.
Cover and cook one to two minutes or till heated through.
Recipe makes four servings.
Exchanges per serving: 3 lean meat, 1 vegetable, 1 fat
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Chicken Rosemary
Ingredients:
One broiler-fryer chicken
Salt and pepper to taste
Four cloves garlic
1 teaspoon dried rosemary
1/4 cup of dry white wine
1/4 cup chicken broth

Directions:
Preheat broiler. Remove skin from chicken. Season chicken with salt and pepper.
Place in a broiler pan. Broil five minutes on each side until lightly browned; remove from broiler.
Place chicken, garlic, rosemary, wine and broth in a large saucepan. Cook and cook over medium heat about 30 minutes or until tender, turning once.
Serving suggestions: Parsley potatoes, carrots, zucchini julienne, and a salad per person.
Recipe makes four servings.
Nutritional information per serving:
3-low fat meat exchanges
Calories: 176
Cholesterol: 75mg
Carbohydrates: 1g
Protein: 25g
Sodium: 130mg
Fat: 6g
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Chicken Salad Chinois
Ingredients:
2 cups chicken, cooked, cut up
1/2 cup zucchini, chopped
1/2 cup radishes, chopped
1/4 cup 2-percent yogurt
1 tablespoon soy sauce
1/2-teaspoon bulk granulated artificial sweetener, like Sugar Twin
1/2 teaspoon ginger, ground
3 cups Lettuce, shredded

Directions:
In a bowl, combine chicken, zucchini, and radishes.
In a cup, combine yogurt, soy sauce, sweetener and ginger.
Pour over chicken mixture to coat evenly.
Refrigerate at least two hours before serving, then toss well gently. Divide into four portions.

Recipe makes 5 cups, four servings.
Nutrition information per serving:
Calories: 131
Carbohydrates: 15g
Fat: 7g
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Chicken Dijon
Ingredients:
Eight ounces (1/2) of carton plain yogurt -unsweetened low-fat
1/4-cup Dijon mustard
8 chicken breast halves, (3 ounces) skinned
1/2 cup soft bread -crumbs
Vegetable cooking spray

Directions:
Combine yogurt and mustard, stirring until well blended.
Brush breast halves evenly with yogurt mixture, and dredge bread -crumbs.
Arrange chicken in a 12 x 8 x 2 baking dish coated with cooking spray. Cover and bake at 400-degrees of 30 minutes.
Increase temperature to 450-degrees.
Bake uncovered for 15 minutes or until chicken is done and coating is light brown.
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Chinese Chicken
Ingredients:
1 cup flour
12 ounces chicken breasts, skinned and boneless
1 tablespoon vegetable oil
1 cup broccoli flowerettes
1 cup caulifowerets
1/2 pounds mushrooms, sliced
4 Green onion -cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoons dry sherry
1 teaspoon ginger-root
1-teaspoon arrowroot dissolved in 2 tablespoons water
1/4 teaspoon sesame oil

Directions:
Trim any fat from chicken and thinly slice diagonally. In a large non-stick or wok, heat oil and stir-fry chicken three or four minutes or until cooked through.
Remove with a slotted spoon and keep warm. Add the broccoli and the cauliflower and stir-fry for two minutes.
Add mushrooms, green onions, soy sauce, sherry and ginger-root and stir-fry two more minutes.
Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through.
Yield: four servings
Nutritional information per serving:
Food exchanges: 3-1/2 low fat meat exchanges, 2 vegetables
Calories: 256
Cholesterol: 72mg
Carbohydrates: 9g
Protein: 30g
Sodium: 385mg
Fat: 10g
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Chicken Salad
Ingredients:
12 ounces poached chicken
4 Green onions
1 tablespoon dried leaf basil
1 cup plain low-fat yogurt
2 teaspoons tomato paste
1 teaspoon capers, plus 1 teaspoon caper juice
Pepper to taste
1 watercress
Four large romaine lettuce-leaves
Pita bread
Tomatoes

Directions:
Cut chicken diagonally slices, or in chunks. Place in a medium-size bowl; add green onions and basil. In another bowl, mix; season with pepper. Trim tough stems from watercress. Chop 1/4 of the bunch and mix with chicken and yogurt sauce. Serve over romaine leaves and garnish with remaining watercress.
Serve with pita bread toasts and tomato slices.
Yield: four servings
Food exchange per serving: 3 low fat meat exchanges plus 1/2 milk exchange
Calories: 175
Cholesterol: 73gm
Carbohydrates: 5g
Protein: 30g
Sodium: 148gm
Fat: 3g
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Chicken and Dumplings
Ingredients:
1 small chicken (1-1/2 pounds)
1-1/2 cup water
1/4 teaspoon salt
1/2 stalk celery
1/4 cup onion
Dumplings (recipe follows)
1 cup all purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1 tablespoon shortening
1/2 cup skim milk

Directions:
Directions for chicken and dumplings:
Disjoint chicken and remove skin; place in large pan.
Add water, salt, celery, and onion; simmer 1 to 2 hours or until meat is tender.
Remove chicken from bone; return chicken to chicken stock.
Bring chicken and stock to a boil; add rolled dumplings.
Cover and boil gently eight to ten minutes.

Directions for making rolled dumplings:
Combine flour, baking powder, and salt. Cut in shortening. Add milk to make stiff dough. Roll dough out to about 1/8-inch thickness and cut into 1-inch strips, squares or diamonds.
NOTES: To make a chicken pot pie, put mixture in a deep dish, cover with rolled pastry dough to fit, making several slashes in the top. The top crust would add calories to the total. You may add peas, carrots and/or mushrooms if you like.
Yield: six servings
Exchange per 3/4-cup: Two medium-fat meat, one starch.
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Country French Chicken
Ingredients:
2 pounds meaty chicken, (breast halves or thighs)
Nonstick spray coating
1 cup mushrooms, sliced fresh
1 cup celery, sliced
1 cup of dry white wine
1 cup carrot, coarsely chopped
One medium onion cut into small wedges
1 clove garlic, minced
1 bay leaf
2 tablespoons parsley, snipped
1/4 teaspoon thyme, dried crushed

Directions:
Remove the skin from the chicken. Rinse the chicken; pat dry. Spray a large cold skillet with non-stick spray coating. Preheat skillet over medium heat. Brown chicken on all sides in hot skillet. Drain fat from skillet. Season chicken lightly with salt and pepper. Add mushrooms, celery, white wine, carrot, onion, garlic, bay leaf, parsley, and thyme to the skillet. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or till chicken is tender and no longer pink. Discard bay leaf.
Transfer chicken and vegetables platter; keep warm.
For sauce, bring liquid in skillet to boiling. Cook about three minutes or till reduced to 1/2 cup. Pour sauce over chicken and vegetables.
Recipe makes six servings.
Food exchanges per serving: 3 lean meat exchanges plus 1 vegetable exchange.
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Stewed Chicken
Ingredients:
Four Chicken breast, halves - boneless
16-ounce can Italian stewed tomatoes, cut in bite sized pieces
4-ounce can sliced mushrooms - salt free
1 medium onion, sliced in rings
2 teaspoons Italian seasoning
2 teaspoons garlic, chopped
Salt to taste
Pepper to taste
Fat-free mozzarella cheese -shredded

Directions:
Place the chicken in a baking dish. Top with tomatoes and their juice mushrooms, onions and seasonings. Cover tightly with foil and bake at 350-degrees for one hour or until chicken is done. Remove from oven and sprinkle with mozzarella. Cover with foil until cheese melts
Yield: four servings
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Spicy Szechwan Chicken
Ingredients:
1 pound chicken breasts
1 clove garlic, minced fine
4 teaspoons cornstarch, divided
1 teaspoon sugar
1 each egg white
2 tablespoons soy sauce
2 tablespoons vegetable oil
3 tablespoons dry sherry
3/4 cup sliced bamboo shoots
1 teaspoon grated peeled fresh -ginger-root
1/4 cup diced green chilies
2 tablespoons chopped green onion
1/2 cup Roasted, skinned peanuts

Directions:
Cut the chicken into 2- by 1/2-inch strips. Place in a large pie plate. Sprinkle 2-teaspoons cornstarch over chicken and mix well to coat chicken. Add egg white and mix again. Heat oil in wok or a 12-inch frying pan. Add the chicken and bamboo shoots. Stir-fry about three minutes (use a wooden spoon or wooden fork). Add chilies and peanuts; stir-fry 2 minutes. Combine all remaining ingredients except green onion with remaining 2-teaspoons cornstarch and add to wok or pan. Stir-fry and heat until sauce is thick and smooth and mixture is well blended. Add green onion. Stir-fry 30 seconds to warm onions. Serve immediately
Yield one serving.
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Moroccan Chicken
Ingredients:
Three pounds of chicken, cut into serving -pieces or four split chicken breasts
Eight dried figs, snipped
One 8-ounce can of tomato sauce
1/2 cup onion, chopped
2 cloves garlic, minced
1/4 cup white wine or apple juice
2 bay leaves
1/2 teaspoon ground allspice
1 teaspoon dried thyme leaves
1/2 cup green pepper, chopped -optional
2 tablespoons sesame seeds, toasted or 2-tablespoons almonds, slivered

Directions:
Skin chicken. Place in a pot or hearty skillet. Add remaining ingredients, except sesame seeds or almonds. Cover and cook in a slow cooker about six hours or cook in oven on low heat about two hours. For faster cooking, bring to a boil on top of range, reduce heat to low, and cook for 20-35 minutes depending on thickness of chicken pieces. Sprinkle sesame seeds or almonds on top before serving.
This recipe makes six, 3-ounce servings.
Food exchanges: three lean meats, one fruit, and one vegetable.
Calories: 241
Protein, 22g
Carbohydrate 22g
Fat 7g
Sodium 270mg
Cholesterol 55mg
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Orange-Sauced Chicken Stir-fry
Ingredients:
3/4 pound chicken breast, boned and skinless
1 cup non-sweetened orange juice
1 tablespoon cornstarch
1 tablespoon of dry sherry
1 tablespoon soy sauce
1/2 teaspoon ground ginger
Nonstick spray coating
Four cup broccoli flowerets
1/2 cup onion, sliced
1 tablespoon cooking oil
1 -1/3 cups of brown rice cooked and hot
1/2 orange, sliced

Directions:
Rinse the chicken; pat dry. Cut the chicken into 1-inch pieces. Set aside. For sauce, stir together orange juice, cornstarch, sherry, soy sauce, and ground ginger. Set aside.
Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for two or three minutes. Remove vegetables.
Add oil to wok or skillet. Then, add chicken; stir-fry for two to four minutes or until tender and no longer pink. Push chicken from center of wok or skillet. Stir the sauce; add to the center of the wok or skillet. Cook and stir for two minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce. Serve immediately over rice. Garnish with orange slices.
Exchanges per serving: 2 lean meat, 1 starch/bread, 1/2 fruit exchange, 1-1/2 vegetable, 1/2 fat
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Grilled Sesame Chicken Breast
Ingredients:
1 tablespoon brown sugar, OR brown sugar substitute
3 tablespoons reduced-sodium soy sauce
1-teaspoon sesame seeds
1-tablespoon sesame seeds
2 cloves garlic, chopped
1/8 teaspoon black pepper, preferably fresh ground
4 ounces chicken breast halves - with skin removed

Directions:
Combine all ingredients except chicken in a shallow dish. Mix well. Add chicken, turning to coat. Cover and marinate in the refrigerator at least two hours.
Remove chicken from marinade. Put the marinade aside. Grill four to five inches from medium-hot coals for 15 inches from medium-hot for 15 minutes. Turn and baste frequently with reserve marinade.
Nutritional information per serving:
Exchanges per serving: 1 fat exchange plus 3 lean meats.
Cholesterol: 70g
Fat: 7.5g
Calories: 205
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