Diabetic Healthy Main Dish Chicken 1

Diabetic Healthy Main Dish-Chicken 1

Chicken Cilantro

1 small onion, chopped
1 clove garlic, finely chopped
1 tablespoon margarine
4 small chicken breasts, boned, skinned, cut into pieces (4 oz. each)
1/8 teaspoon salt
1/4 teaspoon black pepper, if desired
2 tablespoon cilantro, snipped

In a skillet cook onions and garlic in margarine until onion is tender Add chicken, salt, and pepper. Cook and stir over medium-high heat about 5-10 minutes. Stir in cilantro. Garnish with a lemon wedge if desired. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 180
Carbohydrates: 3 grams
Protein: 27 grams
Fat: 6 grams
Saturated fat: 1 gram
Cholesterol: 73 mg
Fiber: 1 gram
Sodium: 159 mg

Chicken & Vegetable Pasta with Orange-Basil Sauce

3/4 C frozen orange juice concentrate, thawed
1/2 c chicken broth
4 tsp cornstarch
6 oz packaged dried corkscrew pasta
2 C cubed, cooked chicken or turkey
1 16-oz package frozen Italian blend vegetables
1/4 C fresh basil
1/8 tsp pepper

For sauce, in a small saucepan combine thawed concentrate, chicken broth, and cornstarch. Cook and stir until thickened and bubbly; cook and stir 2 minutes more. Meanwhile, in a large saucepan cook pasta in boiling water for 5 minutes. Add frozen vegetables; return to boiling. Cook uncovered 5 minutes more or until pasta and vegetables are tender. Drain and return to saucepan. Add sauce, chicken, basil, and tsp pepper. Heat and toss until hot. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 438
Carbohydrate: 62 grams
Protein: 31 grams
Fat: 7 grams
Potassium: 272 mg
Calcium: 22 mg
Exchanges: 3 1/2 lean meat, 1 vegetable

Chicken Enchiladas

1/2 cup chopped onion
1 teaspoon cooking oil
4 ounces reduced-fat cream cheese
1 tablespoon water
1 teaspoon ground cumin
1/8 teaspoon black pepper
1/8 teaspoon salt
4 cups chopped, cooked, skinless, chicken breast
12 8-inch tortillas
1 10 3/4 oz. can reduced fat, reduced sodium condensed cream of chicken soup
8 ounces low-fat sour cream
1 cup skim milk
1 4 ounce can chopped green chilies
1/2 cup shredded cheddar cheese

In a small skillet sauté onion in oil. In a mixing bowl stir together cream cheese, water, cumin, black pepper and salt. Stir in cooked onion and chicken into cream cheese mixture. Wrap tortillas in foil and heat in a 350 degree oven for 10 minutes or until softened. Spoon about 1/4 cup of the chicken mixture onto each tortilla. Roll up the tortillas and place seam side down on a baking dish that has been sprayed with non-stick cooking spray.

To make sauce, combine soup, sour cream, milk, and green chilies; pour over enchiladas. Bake the enchiladas covered in 350 degree oven for 40 minutes or until heated through. Sprinkle the enchiladas with cheddar cheese. Bake uncovered for 5 minutes or until cheese is melted. Makes 12 enchiladas.

Nutritional Information (1 enchilada):
Calories: 288
Carbohydrates: 25 grams
Protein: 21 grams
Fat: 11 grams
Saturated fat: 5 grams
Cholesterol: 58 mg
Fiber: 1 gram
Sodium: 414 mg
Potassium: 305 mg
Calcium: 153 mg
Exchanges: 1 1/2 starch, 2 medium-fat meat