Diabetic Healthy Main Dish Chicken 3

Diabetic Healthy Main Dish-Chicken 3

Indian Broiled Chicken

1 C plain, nonfat yogurt
1 tbsp finely minced or grated ginger root
2 large cloves garlic, peeled and minced
1 tbsp paprika
1 tsp coriander
1 tsp cumin
1 tsp black pepper
1/2 tsp cayenne pepper
4 boneless, skinless chicken breasts

In a bowl, mix all ingredients except chicken. Place the chicken in a dish and cover evenly with yogurt marinade. The chicken should be refridgerated for at least 6 hours and up to one day. Preheat the oven broiler. Spray a broiler rack with nonstick cooking spray. Place coated chicken breasts on the broiler rack, broiling 10 to 15 minutes per side until juices run clear when pierced with a fork. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 159
Carbohydrate: 3 grams
Protein: 26 grams
Fat: 4 grams

Oven Fried Chicken

6 skinless chicken breasts
1/2 cup flour
1 teaspoon oil
1/2 teaspoon paprika
1/2 teaspoon garlic salt
1/4 teaspoon black pepper

Preheat oven to 325 degrees. Oil a 9 X 13 inch pan. Combine chicken, flour, paprika, garlic salt, and pepper in a plastic bag. Shake. Place chicken on the oiled pan and bake for 25 to 35 minutes or until browned. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 188
Carbohydrates: 8 grams
Protein: 28 grams
Fat: 4 gram
Saturated fat: 1 gram
Cholesterol: 73 mg
Fiber: 1 gram
Sodium: 153 mg
Potassium: 238 mg
Calcium: 15 mg
Exchanges: 1/2 starch, 4 very lean meat

Sweet-and-Sour Chicken

1 pound skinless, boneless chicken breast, cut into 1-inch pieces
1 tablespoon cooking oil
1 cup chopped green pepper
1 cup carrots, sliced like coins
1/2 cup chopped onion
1 minced clove garlic
1 cup low-sodium chicken broth
1 tablespoon cornstarch
2 tablespoons brown sugar
2 tablespoons cooking sherry
1/2 teaspoon ground ginger
1 8-ounce can unsweetened pineapple chunks, drained
5 cups hot cooked rice
1 tablespoon low-sodium soy sauce

Heat oil in a large non-stick skilled over medium-high heat. Add chicken and stir-fry for 5 minutes or until chicken is browned. Add green pepper, carrots, onion and garlic, and stir-fry for 2 minutes. Combine broth, soy sauce, cornstarch, brown sugar, sherry and ginger; stir well. Add broth mixture and pineapple to skillet, bring to a boil and cook for 1 minute or until mixture is thickened and bubbly, stirring constantly. Serve over rice. Makes 8 servings

Nutritional Information (1 serving):
Calories: 307
Carbohydrates: 48 grams
Protein: 18 grams
Fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 36 mg
Fiber: 2 grams
Sodium: 185 mg
Potassium: 314 mg
Calcium: 37 mg
Exchanges: 3 starch, 1 lean meat