Chicken with Cherry Tomatoes

Chicken with Cherry Tomatoes
Time 25 minutes
serves 4

4 skinless , boneless chicken breast halves
1 tsp of salt
1/4 tsp freshly ground pepper
1Tbsp olive oil
2 Tbsp white wine vinegar
4 cups red and/ or yellow cherry tomatoes , halved
1/4 cup chopped fresh Italian parsley

Season chicken with 1/4 tsp salt and 1/8 tsp pepper. Over medium heat in non stick skillet, coated with olive oil, cook chicken for 10-12 minutes , turning once until internal temperature is at least 165F. Transfer to serving plate and keep warm.

Drain fat from skillet. Add 2 Tbsp water, vinegar, tomatoes, parsley and remaining salt and pepper. Bring to a boil, then reduce to simmer for 3-4 minutes, until tomatoes soften. Serve tomato mixture over chicken.

Per serving 190 calories, 25 g protein, 6 g carbohydrates, 2 g fiber, 6.5 g fat , 1 g saturated fat, 75 Mg cholesterol, 380 Mg sodium. Mix it up Replace parsley with 1/4 cup chopped basil or 2Tbsp chopped fresh tarragon. Replace tomatoes with 1 cup pitted black and green olives, like Kalamata and Picholine, and 1/4 cup capers. Serve the chicken and tomatoes on a bed of fresh greens- like arugula and baby spinach - lightly dressed with olive oil and white wine vinegar.

Apricot-Glazed Cornish Hens

• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 2 Cornish game hens
• 2 tablespoons butter, melted, divided
• 1/4 cup apricot preserves
• 1 tablespoon honey
• 1 tablespoon grated onion
• 1/8 teaspoon ground nutmeg

Directions

1. Combine the salt and cayenne. Rub a third of the mixture inside hens. Brush 1 tablespoon butter over hens; sprinkle with remaining seasoning mixture. Place on a rack in a shallow baking pan. Bake, uncovered, at 350 degrees F for 30 minutes.
2. Meanwhile, in a saucepan, combine the preserves, honey, onion, nutmeg and remaining butter. Cook and stir until preserves are melted. Brush over hens. Bake 35-40 minutes longer or until golden brown and a meat thermometer reads 180 degrees F. Cover and let stand for 5-10 minutes before serving.

511 calories per serving, 30 carbs, 20 g fat, 52 g protein, 140 mg sodium

Chicken Paprikash

* Exported from MasterCook *

Chicken Paprikash (Authentic Polish Recipe)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : 10 Points

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium onion -- sliced thinly (or chopped)
4 tablespoons butter or margarine
1/2 teaspoon black pepper
3 tablespoons paprika -- heaping, (3 - 4) or to taste (Hungarian)
cayenne pepper -- (to taste), optional
4 whole boneless skinless chicken breasts -- (or whole
chicken)
3/4 cup chicken broth
3/4 cup water -- (enough to cover chicken)
1/2 pint sour cream -- (or more to taste)
1 whole tomato -- cut up (optional)
1 cup flour
1 cup cold water -- (1-1/2)


Saute onion in butter. Add pepper and blend well then add chicken pieces.
Sprinkle paprika generously over top. Add cayenne pepper to taste. Add water
and broth to cover chicken with about an inch more. (I mix the water with
chicken broth for more taste.) Add tomato, if desired. Cover and let simmer
slowly till tender and chicken is done (if using whole chicken 1-2 hours).
Remove chicken.

You can add the sour cream to the pot at this point by loosening the sour
cream with some of the juice and then stirring it into the pot.
Or, you may wait and add it to your individual bowls when serving.

De-skin and de-bone the chicken (if using a whole chicken) and set it
aside. I then add 1 cup flour shaken with 1-1/2 cup cold water to the liquid
mixture to thicken it. It doesn't take long. Add the chicken meat. Bring
back to a boil to thicken.

Oven Fried Chicken

1 c all purpose ( at times I sub this out for a bag of crushed up goldfish and ritz crackers)
2 packets of italian dressing mix ( or you can use italian seasoning )
1 1/2 tsp paprika
1 tsp salt ( you only need this b/c it is what helps the juices to stay in chicken)
1 tsp basil
1 tsp oregano
1/2 tsp onion powder
1/2 tsp curry powder ( this is optional if you don't want the HEAT factor)
1 c. 2% milk
4 chicken breasts
1/4 c. butter ( melted)


Line your baking pan with foil and spray with nonstick cooking spray.
Combine your flour, dressing mix( italian seasoning) , and other seasonings in a large zippy bag.
pour your milk in a shallow dish ( one large enough to fit your chicken in
Dip your chicken into the milk then put in your zippy bag, you can put a few pcs in the bag at a time. Shake it up to coat it over
place on your pan and then drizzle all the chicken with your melted butter
bake at 350 degrees for 35-50 mins or until your chicken juices are CLEAR. temp of done chicken is 165 degrees.

* CHEF JENN*

Chicken Korma

• 3 lbs chicken (cubed)
• 2 3/4 teaspoons salt
• 1/2 cup yogurt
• 1/2 cup water
• 3/4 cup onion flakes
• 1/2 cup butter
• 2 teaspoons ground cloves
• 2 teaspoons pepper
• 1 teaspoon cardamom
• 1 cinnamon stick (2 inches)
• 2 bay leaves
• 1 teaspoon ground turmeric
• 3/4 teaspoon garlic powder
• 1 tablespoon coriander powder
• 3/4 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon cayenne
• 1/2 cup tomato puree
• 1 cup water
• 1 head cauliflower (cut into florets)

Change Measurements: US | Metric

Directions:

Prep Time: 2 hrs

Total Time: 3 1/4 hrs

1. Combine chicken, salt and yogurt. Mix and let marinate 2 hours.
2. Add 1/2 cup water to onion flakes and let stand 8 minutes.
3. Clarify butter by melting over low heat and removing any scum or foam from top.
4. Add onion to butter and cook 15 minutes, or until brown.
5. Add cloves, black pepper, cardamom, cinnamon stick, bay leaves and turmeric and cook 5 minutes, stirring frequently.
6. Add chicken and cauliflower and continue cooking, covered, for 30 minutes.
7. Add remaining ingredients and cook, covered, for 15 minutes, or until sauce is thickened.
8. Serve over rice.

Chicken Korma

Serving Size: 1 (460 g)

Servings Per Recipe: 6

Amount Per Serving

% Daily Value

Calories 523.1

Calories from Fat 336

64%

Total Fat 37.3 g

57%

Saturated Fat 16.2 g

81%

Monounsaturated Fat 12.8 g

64%

Polyunsaturated Fat 5.2 g

26%

Trans Fat 0.0 g

0%

Cholesterol 146.8 mg

48%

Sodium 1322.4 mg

55%

Potassium 902.8 mg

25%

Magnesium 68.5 mg

2%

Total Carbohydrate 18.5 g

6%

Dietary Fiber 4.5 g

18%

Sugars 8.0 g

32%

Protein 30.1 g

60%

Broccoli, sun-dried tomato, and dijon pasta with chicken

4 boneless skinless chicken breast, thawed
4 cup frozen fresh broccoli cuts
1/4 c dijon mustard
1 jar sun-dried tomato pesto
1 cup Kraft shredded parmesan, romano and asiago
16 oz elbow macaroni noodles, dry

In a pot, boil lightly salted water and add your pasta. Cook until al dente, about 8 minutes, drain, set aside (keep 1/4 cup pasta water).

At the same time, in a large pan, cook your chicken a couple minutes on each side on medium heat til surface-cooked, then break up with a spoon into smaller pieces. Add your frozen broccoli and dijon and sun-dried tomatoes. Stir to coat and until broccoli and chicken cooked through. Add pasta water, cook a little further for a minute or two to let flavors marry. Add pasta and stir well to coat, a few minutes. Add cheese and stir until incorporated.

Serves 8



The dijon is the trick - a serving is 1 tsp, but at only 5 calories (and no fats or carbs) you can feel a little better about using more. Plus, it really packs a LOT of flavor! Enjoy!

SSautéed Chicken Breasts With Creamy Chive Sauce

Sautéed Chicken Breasts With Creamy Chive Sauce

Ingredients

• 4 pieces chicken breast, boneless, skinless, and trimmed of fat (about 1 pound)
• 1 teaspoon Kosher salt, divided
• 1/4 cup all-purpose flour
• 3 teaspoons extra virgin olive oil, divided
• 2 large shallots, finely chopped
• 1 tablespoon all-purpose flour
• 1/2 cup dry white wine
• 14 ounces reduced-sodium chicken broth
• 1/3 cup organic, reduced-fat sour cream
• 1 tablespoon Dijon mustard
• 1/2 cup fresh organic chives, chopped (about 1 bunch)

Preparation

1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.

3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.

4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Jillian Says:

• Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck.
• Always buy broth in cardboard containers instead of cans.
• Look for an all-natural sour cream with minimal added ingredients.

Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 244
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 72 mg
Sodium: 679 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 26 g

Recipe reprinted with the permission of Eating Well

Foil-Pack Chicken Fajita Dinner

Foil-Pack Chicken Fajita Dinner

Ingredients:
1-1/2 cups instant white rice, uncooked (I used brown!)
1-1/2 cups hot water
1 Tbsp. Taco Seasoning Mix
4 small boneless skinless chicken breast halves (1 lb.)
1 each green and red pepper, cut into strips
1/2 cup Chunky Salsa
1/2 cup Mexican Style Finely Shredded Taco Cheese


Directions:
HEAT oven to 400ºF.

FOLD up all sides of each of 4 large sheets heavy-duty foil to form 1-inch rim; spray with cooking spray. Combine rice, water and taco seasoning; spoon onto foil. Top with remaining ingredients.

BRING up foil sides; fold to make 4 packets. Place in 15x10x1-inch pan. (Cookie sheet...)

BAKE 30 to 35 min. or until chicken is done (165ºF). Cool 5 min. Cut slits in foil to release steam before opening packets.


Here is the actual original recipe without my changes: http://www.kraftrecipes.com/recipes/foil-pack-chicken-fajita-dinner-111262.aspx?tab=recipe

I did not use fresh chicken - I used frozen, and just cooked it for 45 minutes instead of the suggested 30-35. Worked great!

I also topped it with 2 tablespoons light sour cream just before eating. This was insane delicious! Not even kidding when I say I used my finger to clean out the bowl of all the sauce and licked it up. Yum. I will for sure make it again, and I am going to box up my extras for leftovers this week. I made the full recipe - but there is no reason you couldn't quarter everything and just make one packet, which is probably what I will do in the future! You could also throw in other veggies that you like - I am sure it would be good with zucchini or yellow squash, mushrooms (if that's your thing, NOT mine, haha!), onions, etc.

Easiest and tastiest dinner I have made in a long time! =)

Calories and Nutrition from the website (mine were a little lower when put into the MFP recipe maker):
Calories 350, Total fat 8g, Saturated fat 3.5g, Cholesterol 80mg, Sodium 510mg, Carbohydrate 37g, Dietary fiber 2g, Sugars 3g, Protein 31g, Vitamin A 25 %DV, Vitamin C 50 %DV, Calcium 15 %DV

Chicken with Sugar Snap Peas & Spring Herbs

From EatingWell: April/May 2006, EatingWell for a Healthy Heart Cookbook (2008)

Quick-cooking chicken cutlets are paired with an elegant but easy light sauce of sugar snap peas and artichoke hearts. This dish can be made without the sprouted beans, but is especially delicious with them—if you have extras, try them on a salad.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium |

Ingredients

• 1 cup reduced-sodium chicken broth
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 2 teaspoons plus 1 tablespoon flour, divided
• 1 pound thin-sliced chicken breast cutlets
• 1 tablespoon extra-virgin olive oil
• 8 ounces sugar snap peas, cut in half (2 cups)
• 1 14-ounce can quartered artichoke hearts, rinsed
• 1/4 cup sprouted beans, (see Note), optional
• 3 tablespoons minced fresh herbs, such as chives, tarragon or dill
• 2 teaspoons champagne vinegar, or white-wine vinegar

Preparation

1. Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
2. Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
3. Stir the broth mixture and add to the pan along with snap peas, artichoke hearts and sprouted beans (if using). Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, 3 to 5 minutes.
4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

Tips & Notes

• Note: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted—they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they're an excellent source of fiber and protein. Look for them in the produce section near other sprouts.

Nutrition

Per serving: 248 calories; 6 g fat ( 1 g sat , 4 g mono ); 63 mg cholesterol; 19 g carbohydrates; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 4 very lean meat, 2 vegetable, 1 fat

Veggie Pasta With Italian Chicken Sausage

Ingredients:

2 small zucchini
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
1/2 pound cooked Italian chicken sausage, sliced into small pieces
1/4 cup grated Parmesan cheese, or to taste

Instructions:

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste.

2. In a separate pan over medium heat, heat remaining 1 tablespoon of oil and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage.

3. Spoon sauce over zucchini. Sprinkle with Parmesan to taste.

Makes 2 servings.

Nutrition Facts
Number of Servings: 2
Amount Per Serving Calories: 409
Total Fat: 29 g
Saturated Fat: 11 g
Cholesterol: 89 mg
Sodium: 324 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 28 g

Best Stuffed Chicken Ever

4 chicken breast, split
1 onion, diced
baby bell laughing cow cheese (4 wedges)
Mrs. Dash
garlic powder

Preheat oven to 350 degrees.

Split boneless/skinless chicken breast open.
Add raw onions and a mini babybel laughing cow cheese.
Sprinkle mrs dash and garlic powder on both sides

Bake 20-25 minutes or until juices run clear and cheese is melted.

Serve with broccoli and carrots and dinner is served!

Super Spicy Fresh Citrus Chicken

4 oz skinless boneless chicken breast

The juice of 1 orange

1 tbsp lemon juice

1/2 tbsp fresh chopped garlic

1 tsp red pepper flakes

1 tsp ground black pepper

1/2 tbsp clover honey

2 orange slices

Dash soy sauce

Dash olive oil



Mix all ingredients but chicken in a small bowl.

After washing and drying chicken breast pierce several times with fork.

Coat the chicken in the marinade and pour all into a small ziplock baggie.

Place in fridge and marinate at least 30 minutes (longer for more flavor)

When marinade is done place chicken and marinade in shallow dish and bake at 350 for 15 minutes with orange slices on top or until chicken is done.

Serve with your fav rice and veggie and enjoy!

Cals for chicken and marinade is only 196!!!

Wine & Tomato Braised Chicken 4-6 hours

From EatingWell: January/February 2011

2.5 out of 5 stars based on 2 reviews

Here chicken thighs cook in a simple herb-infused tomato-and-wine sauce. The bone-in thighs give it plenty of hearty flavor, and since you cook them without the skin, it keeps the dish healthy. There’s plenty of sauce, so serve it over pappardelle or brown rice. Steamed broccoli or sautéed broccoli rabe tossed with olive oil and a splash of lemon juice complete the meal.

10 servings

Active Time: 45 minutes

Total Time: 3 3/4-6 3/4 hours

Nutrition Profile

Diabetes appropriate | Healthy weight | Low carbohydrate | Low calorie |

Ingredients

• 4 slices bacon
• 1 large onion, thinly sliced
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon fennel seeds
• 1 teaspoon freshly ground pepper
• 1 bay leaf
• 1 cup dry white wine (see Tip)
• 1 28-ounce can tomatoes, with juice, coarsely chopped
• 1 teaspoon salt
• 10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
• 1/4 cup finely chopped fresh parsley

Preparation

1. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool.
2. Drain off all but 2 tablespoons fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
3. Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley.
4. Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo. Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), 3/4 cup instant brown rice (see Tip) and 1/8-1/4 teaspoon cayenne pepper. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

Tips & Notes

• Make Ahead Tip: Prepare Steps 1 & 2, cover and refrigerate bacon and sauce separately for up to 1 day. To finish, bring the sauce to a simmer and continue with Step 3. The cooked chicken and sauce can be refrigerated for up to 3 days. | Equipment: 4-quart or larger slow cooker

• Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 11/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.
• Tip: If you prefer, substitute 1 cup reduced-sodium chicken broth mixed with 1 tablespoon fresh lemon juice for the wine.

Nutrition

Per serving: 260 calories; 13 g fat (4 g sat, 5 g mono); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 1 fat

BASQUE-STYLE CHICKEN

Makes: 4 Servings
Serving Size: 1/2 chicken breast with about 2 tbsp sauce
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 2 tablespoons all-purpose flour (I use gluten free)
- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon freshly ground pepper
- 1/2 teaspoon salt
- 4 skinless chicken breast halves (1-1/4 - 1-1/2 pounds)
- 2 teaspoons olive oil
- 1 large onion, coarsely chopped
- 2 cloves garlic, minced
- 1 cup dry white wine (can substitute chicken stock for this but will taste different, of course)
- 1 bay leaf
- 1 tablespoon chopped roasted red bell pepper
or chopped, drained pimiento
- 2 tablespoons chopped fresh parsley

DIRECTIONS

Combine the flour, thyme, paprika, pepper, and salt in a large
bowl or plastic bag. Dredge the chicken in the flour mixture.

Heat the oil in a large non-stick skillet. Brown the chicken
over medium heat, about 4 minutes per side. Remove and reserve.

Saute the onion and garlic in the same skillet until
tender, about 5 minutes. Add the wine and bay leaf;
bring to a boil, stirring constantly.

Return the chicken to the skillet; add the roasted pepper.
Cover and simmer over low heat until the chicken is cooked
through, about 20 minutes. Discard the bay leaf. Serve the
hot chicken in the sauce; sprinkle with parsley.

Nutritional Information Per Serving:
Calories: 208, Fat: 5 g, Cholesterol: 69 mg, Sodium: 363 mg,
Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 26 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

Braised Paprika Chicken

From EatingWell: January/February 2009

4.3 out of 5 stars based on 85 reviews

Sweet Hungarian paprika gives this creamy braised chicken the best flavor. This is a good “pantry dish” since you should have the basics on hand and only need to purchase the chicken. You may vary the recipe by using cubed veal shoulder instead of chicken and mushrooms instead of peppers. Serve with whole-wheat orzo flavored with minced parsley or dill.

6 servings

Active Time: 1 hour

Total Time: 1 hour 55 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium |

Ingredients

• 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
• 3/4 teaspoon coarse salt, divided
• 1/2 teaspoon freshly ground pepper
• 2 tablespoons canola oil
• 1 tablespoon butter
• 4 cups finely diced onions
• Pinch of sugar
• 1 cup diced red bell pepper
• 1/2 cup diced green bell pepper
• 2 tablespoons tomato paste
• 2 tablespoons sweet paprika
• 1 teaspoon crushed red pepper
• 1 teaspoon dried marjoram
• 1 cup reduced-sodium chicken broth
• 1/2 cup reduced-fat sour cream
• 1 tablespoon all-purpose flour
• 2 tablespoons finely minced fresh parsley, dill and/or chives

Preparation

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.
3. Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
4. Just before the chicken is done, whisk sour cream, flour and the remaining 1/4 teaspoon salt in a small bowl until smooth.
5. When the chicken is done, remove it to a plate. Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.

• Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they'll cook at about the same rate.

Nutrition

Per serving: 331 calories; 14 g fat (4 g sat, 5 g mono); 116 mg cholesterol; 17 g carbohydrates; 35 g protein; 4 g fiber; 384 mg sodium; 705 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (50% dv), Potassium (17% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 4 lean meat, 1 fat

SPINACH-STUFFED CHICKEN BREASTS

Yield: 4 servings
Source: "Magic Menus for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/3.shtml

INGREDIENTS

- 1/2 10-ounce package frozen chopped
spinach, defrosted and drained
- 1/4 cup low-fat ricotta cheese
- 1/4 cup shredded part-skim mozzarella cheese
- 1/4 teaspoon tarragon
- 4 boneless chicken breast halves, (leave skin intact)
- 1/2 teaspoon reduced-fat margarine, melted

DIRECTIONS

Preheat oven to 350 degrees F.

Combine spinach, cheeses, and seasonings.

Lift up skin of each chicken breast and divide mixture evenly
among them. Be careful not to tear skins. Smooth skin over
stuffing; tuck skin edges underneath to form a neat package.

Brush chicken with melted margarine. Place in 2-quart
baking dish. Bake uncovered for 45-50 minutes. Remove
skin before serving.

Nutritional Information Per Serving (1/2 breast):
Calories: 211, Fat: 6 g, Cholesterol: 96 mg, Sodium: 160 mg,
Carbohydrate: 2 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 36 g
Diabetic Exchanges: 5 Very Lean Meat, 1/2 Fat

Lemon Artichoke Chicken and Penne

Lemon Artichoke Chicken and Penne

1 pound chicken breasts
3 tablespoons GF flour (sorghum)
salt and pepper
1 teaspoon dried basil
2 tablespoons grapeseed oil
1 cup white wine
2 cups GF chicken broth
juice of half a lemon
1 bag of frozen artichoke hearts
1/2 pound of GF penne
Locatelli Grated Pecorino Romano Cheese
Feta cheese (sheep’s milk)
GF breadcrumbs
1 tablespoon olive oil

Cut the chicken — about 2 large breasts — into 2 x 1/2 inch strips. Dredge in flour seasoned with salt, pepper, and basil.

Pour the grapeseed oil in a deep, heavy frying pan and heat over medium high heat. Working in batches fry the chicken until fully cooked and browned on both sides. Remove the chicken to a plate.

Deglaze the pan with a cup of white wine scraping up all the browned bits. Reduce the liquid by half.

Add the chicken stock and simmer until it is reduced by about a third. Add the juice from 1/2 lemon and season with salt and pepper.

Make the penne while you’re waiting for the sauce to reduce. Boil it a few minutes short of being done (so if it is supposed to boil for 9 minutes reduce the time to 6 minutes). Drain, reserving 1 cup of the pasta water.

Add the penne to the sauce and mix in. Add the artichokes (cut into quarters). Simmer, stirring frequently, for 2 minutes. If the sauce boils down add some of the pasta water about ¼ cup at a time to keep things moist. Add the chicken pieces and heat another minute.

Pour the mixture into a large ovenproof serving dish. Stir in the drained olives and capers.

Sprinkle the pasta with a few tablespoons each of Locatelli Grated Pecorino Romano Cheese and Feta. Top with the GF breadcrumbs and drizzle with olive oil. Place under the broiler for a few minutes until the top is golden brown.

Note: this recipe can be made dairy-free by omitting the cheese. I use Locatelli Pecorino Romano because it is made with sheep’s milk and find I can tolerate it. And, I’ve found feta cheese made with sheep and/or goat’s milk at both Trader Joe’s and Whole Foods.

http://www.thesensitivepantry.com/the-sensitive-pantry/2009/5/8/lemon-artichoke-chicken-penne.html

Tropical Chicken

Tropical Chicken The banana and curry is what gives this dish its unique flavor. Ingredients: 1 Tbsp olive oil 500g (1 pound) raw chicken, in small chunks 1 medium onion, chopped 1 capsicum (bell pepper), sliced 1 Tbsp maize corn flour (in US, cornstarch) 1 or 2 tsp gluten-free curry powder, to suit your taste buds 2 Tbsp water ¼ cup water 440g (14oz) unsweetened canned pineapple, including juice 1 Tbsp gluten-free tomato sauce 1 gluten-free chicken stock cube 1 banana, sliced Directions: In a non-stick fry pan, heat the oil and fry the chicken, onion and capsicum for about four minutes until nicely browned. Blend the corn flour and curry powder in 2 Tablespoons of water then add tomato sauce and the 1/4 cup of water. Add to the fry pan the stock cube, canned pineapple and pineapple juice. Stir until the sauce boils and thickens. Lower the heat, cover and simmer for 20 minutes. Just before serving add the sliced banana. Serve with rice.

Gluten Free Chicken Marsala and Dairy Free Pasta Alfredo

First thing first. “Alfredo” is probably not the right word for this sauce, at least not in a technical sense because it lacks one of the most important components of a true Alfredo sauce…Parmesan cheese (shhh…it also lacks the butter and heavy cream, but I won’t tell if you won’t tell).

This is a relatively quick and easy meal to prepare, assuming you have some cashew cream cheese already made up (or you can easily use Tofutti cream cheese if soy is not on your “no” list). The first time I made the dairy-free Alfredo pasta (above photo), I kept it plain and simple. I have since been adding various steamed or roasted veggies, grilled chicken and have even tossed in some smoked salmon. My once again super picky 3 year old will eat the smoked salmon but throw the chicken on the floor for our dogs, go figure.

Dairy-Free Alfredo Sauce (adapted from this highly rated recipe I found on AllRecipes.com)

1/2 cup Earth Balance Butter Spread (Ghee might also be a good choice for those who are on a casein-free diet)

8-oz. Cashew Cream Cheese (see below)

Vegan Cashew Cream Cheese in the Vitamix

1 1/2 cups Raw Cashews, soaked overnight

1/2 – 3/4 cup Water (I used 3/4 cup of water, but I will try using 1/2 cup next time so I can compare the two)

3 Tbs. Hummus Hummus
Originally by Saad Fayed, Tweaked by Clara

Ingredients:
1 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
4 tablespoons lemon juice
2 tablespoons tahini
1 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil + extra
Paprika
Optional: Cumin, Coriander, Chili Powder

Directions:
Drain chickpeas, reserving some of the liquid from can.

Combine remaining ingredients in blender or food processor.

Add 1/4 cup of liquid from chickpeas.

Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl.

Create a shallow well in the center of the hummus and pour in some more olive oil, sprinkle paprika (and any other spices) all over.

Tips:
This recipe is highly adaptable. Add more of the chickpea juice if you like liquidier hummus, leave some out if you like thicker - add more/less lemon juice or garlic depending on your tastes. Also, experiment with different additions for lots of different flavors! After everything is good and creamy, I like to add in a small can of black olives (drained) and blend it just until they are all in tiny pieces. If I have roasted garlic on-hand, I replace the raw clove with an entire head of roasted garlic (SO good). I've also seen others throw in a roasted red pepper or cheese and even sesame seeds.

1 Tbs. Oil (I used Sunflower Oil)

2 Tbs. Fresh Lemon Juice

2 Tbs. Apple Cider Vinegar

1/2 – 2 tsp. Fine Sea Salt (this is based on your personal taste preferences. I used 1/2 tsp. because I am sensitive to salt, my hubby thought 1 tsp. would be perfect).

2 tsp. Garlic Powder

2 cups So Delicious Original Coconut Milk

1/8 teaspoon ground black pepper

• Melt butter in a medium, non-stick saucepan over medium heat.

• Add cream cheese and garlic powder, stirring with wire whisk until smooth.

• Add milk, a little at a time, whisking to smooth out lumps. Stir in pepper.

• Remove from heat when sauce reaches desired consistency.

• Sauce will thicken rapidly, thin with milk if cooked too long.

• Toss with hot pasta to serve.

Gluten-Free, Dairy-Free Chicken Marsala (adapted from another highly rated recipe on AllRecipes.com)

1/4 cup of your favorite Gluten-Free Flour, for coating (I used Better Batter All Purpose Gluten-Free Flour)

1/2 tsp. Salt

1/4 tsp. ground Black Pepper

1/2 tsp. dried Oregano

4 skinless, boneless Chicken Breast Halves

4 Tbs. Earth Balance (if you cannot have corn, just use oil instead)

4 Tbs. Olive Oil

1 cup sliced Mushrooms (I used Baby Bellas)

1/2 cup Marsala wine

1/4 cup Dry Sherry

• In a shallow dish or bowl, mix together the flour, salt, pepper and oregano. Coat chicken pieces in flour mixture.

• In a large skillet, melt butter replacement in oil over medium heat (or just heat all oil, I love to use Sunflower and/or Grapeseed oil).

• Place chicken in the pan, and lightly brown on both sides, remove from pan, place on a plate and set aside.

• Increase heat to medium-high and add mushrooms to the hot pan, cook through

• Return cooked chicken to the pan (make sure the pan is still very hot, if not, turn the heat back to medium-high).
  

• Add the Marsala wine and dry sherry to the hot pan to deglaze and pick up all the yummy stuff stuck on the bottom of the pan.

• Cover skillet; simmer chicken 10 minutes, turning once, until no longer pink and juices run clear (I like to use a thermometer to make sure the internal temperature of the chicken is at least 165° F.).

Feta and Cream Cheese Stuffed Chicken Breasts

INGREDIENTS:

5 boneless skinless chicken breasts

1 package of softened 1/3 fat Cream Cheese

1 package of reduced fat Feta Cheese

Salt/pepper to taste

1/2 jar spaghetti sauce with olives

DIRECTIONS:

Flatten out each chicken breast and set aside.

In the meantime, mix cream cheese and feta cheese together. Add dash of salt and pepper for taste.

Mix in the chopped cilantro and combine with the cheeses.

Take each flattened chicken breast and place a heaping spoonful of cheese mixture on top. Roll the chicken up and place a toothpick through it to hold together. Repeat until all chicken breasts are stuffed.

Pour spaghetti sauce over the top of each chicken breast.

Bake at 350 degrees until bubbly and done.