Makes: 8 servings
Prep Time: 25 minutes
Cook Time: 35 minutes
Ingredients
1 Tbsp. canola oil
1 1/4 lbs. ground chicken
1 Vidalia onion, finely chopped
1 4 oz. can chopped mild green chiles
1 1 oz. package salt-free taco seasoning
2 garlic cloves, minced
1 cup reduced-fat shredded sharp cheddar cheese
2 Tbsp. reduced-fat sour cream
1/4 cup fresh cilantro, chopped
4 scallions, finely chopped
16 9 by 14 sheets frozen phyllo dough, thawed
1 cup low-sodium mild green salsa
Preparation
1. Preheat oven to 375 degrees. Spray two baking sheets with nonstick spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, onion, chillies, taco seasoning, and garlic. Cook, stirring occasionally, over medium heat, until the chicken is browned and any liquid has completely evaporated, about 8 minutes. Remove from heat. Stir in cheese, sour cream, cilantro, and scallion, mixing with a fork until well blended.
3. Place one sheet of phyllo with the short side facing you on a work surface. (Cover remaining phyllo with plastic wrap to keep from drying out.) Lightly spray the phyllo with nonstick spray, then fold it in half lengthwise. Place about 2 tablespoons of the filling in the center of the bottom end of the phyllo. Roll up jelly-roll fashion. Place the roll, seam-side down, on the baking sheet. Lightly spray the roll with nonstick spray.
4. Repeat with the remaining phyllo sheets, filling and cooking spray to make a total of 16 rolls.
5. Bake until the filling is hot and the rolls are lightly golden, 20 to 25 minutes. Let cool 5 minutes, then cut each roll in half. Serve with the salsa.
This recipe appeared in the Fall 2012 issue of Diabetes & You from Walgreens.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Showing posts with label chicken recipe for diabetics. Show all posts
Showing posts with label chicken recipe for diabetics. Show all posts
Thursday, September 4, 2014
Thursday, July 3, 2014
Diabetic Recipe of the Week: Chinese Chicken Stir-Fry
Serves: 6
Serving Size: 1 cup chicken mixture and 1/2 cup rice per serving
Ingredients
1 1/2 cups uncooked instant brown rice
3 Tbsp. cornstarch
1 1/3 cups fat-free, low-sodium chicken broth
3 Tbsp. dry sherry or fresh orange juice
2 Tbsp. soy sauce (lowest sodium available)
1 Tbsp. plain rice vinegar
2 tsp. chili oil
1 Tbsp. gingeroot, peeled and grated
3 medium garlic cloves, minced
1 lb. boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 tsp. toasted sesame oil
8 oz. mushrooms, sliced
1 cup diced red bell pepper
1 8 oz. can water chestnuts, drained
3/4 sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 tsp. crushed red pepper flakes
Preparation
1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for one minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.
6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over rice.
This recipe is from The Go Red for Women Cookbook, published 2013 by the American Heart Association.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Serving Size: 1 cup chicken mixture and 1/2 cup rice per serving
Ingredients
1 1/2 cups uncooked instant brown rice
3 Tbsp. cornstarch
1 1/3 cups fat-free, low-sodium chicken broth
3 Tbsp. dry sherry or fresh orange juice
2 Tbsp. soy sauce (lowest sodium available)
1 Tbsp. plain rice vinegar
2 tsp. chili oil
1 Tbsp. gingeroot, peeled and grated
3 medium garlic cloves, minced
1 lb. boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 tsp. toasted sesame oil
8 oz. mushrooms, sliced
1 cup diced red bell pepper
1 8 oz. can water chestnuts, drained
3/4 sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 tsp. crushed red pepper flakes
Preparation
1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for one minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.
6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over rice.
This recipe is from The Go Red for Women Cookbook, published 2013 by the American Heart Association.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Thursday, February 20, 2014
Diabetic Recipe Of the Week: Chicken and Black Bean Cassoulet
Makes: 8 servings
Serving Size: 2/3 cup
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Marinating Time: 40 minutes
Ingredients
3/4 lbs. boneless, skinless chicken breasts, cut into 1-inch cubes
4 garlic cloves, finely minced
1/2 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 1/2 Tbsp. olive oil, divided
1 large onion, chopped
2 medium carrots, peeled and julienned
1 cup whole tomatoes, coarsely chopped with their juice
1/4 cup dry white wine
2 cans (15 oz. each) black beans, drained and rinsed
3/4 tsp. orange zest
4 Tbsp. plain dry bread crumbs
Preparation
1. In a small bowl, toss the chicken cubes with the garlic, cumin, oregano, salt, and pepper. Cover, refrigerate, and marinate for 1 hour.
2. In a dutch oven or similar pot, heat 1 Tbsp. of the olive oil over medium heat. Add the chicken and saute for 4 to 5 minutes. Transfer the chicken to a plate; set aside.
3. Preheat the oven to 400 degrees. Add the onion and carrots to the pot, and saute for 6 to 7 minutes, until the onion is soft. Add the tomatoes with juice, wine, beans, and orange zest. Bring to boiling. Lower the heat; return the cooked chicken to the pan. Cover, carefully transfer the pot to the preheated oven, and bake for 20 minutes.
4. Combine the remaining 1/2 Tbsp. of olive oil and bread crumbs. Uncover the pot and sprinkle the bread crumb mixture on the casserole. Bake for 10 minutes more, until the crumbs are browned.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Thursday, January 23, 2014
Diabetic Recipe of the Week: Spiced Chicken Tenders
Makes: 4 servings
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Ingredients
1 tsp. sugar
1 tsp. sweet paprika
1/2 tsp. mild chili powder
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
3/4 lb. chicken tenders
1 Tbsp. canola oil
1/2 cup sliced red onion
2 garlic cloves, finely minced
1 small red pepper, cored, seeded, and thinly sliced into strips
1 small green pepper, cored, seeded, and thinly sliced into strips
1 small yellow pepper, cored, seeded, and thinly sliced into strips
Dash hot sauce
Preparation
1. In a medium bowl, combine the sugar, paprika, chili powder, salt, and black pepper. Add the chicken tenders and toss to coat. Refrigerate, covered, for 15 minutes.
2. In a large skillet or wok, heat the oil over medium-high heat. Add the chicken tenders and saute for 5 minutes, until cooked through. Remove the tenders from the pan; set aside. Reduce the heat to medium, add the onion to the pan, and saute for 3 to 5 minutes until the onion is soft. Add the garlic and saute for 1 minute. Add the peppers and saute for 4 to 5 minutes.
3. Return the cooked chicken and any accumulated juices to the pan, and heat for 1 minute. Add a dash- or more- of hot sauce to taste.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Thursday, August 1, 2013
Diabetic Recipe of the Week: Chicken Soulvaki
Makes: 4 servings
Serving Size: 1 sandwich
Preparation Time: 30 minutes
Ingredients
2 cups coarsely shredded rotisserie-cooked chicken
1 medium English cucumber, peeled, seeded, and diced
1/2 cup finely diced sweet onion
3 Tbsp. fresh lemon juice
2 Tbsp. olive oil
1/2 tsp. ground cumin
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
4 small whole wheat pita breads (4-inch diameter), warmed or toasted
1/2 cup plain nonfat Greek yogurt, stirred
Preparation
1. In a large bowl, combine the chicken, cucumber, onion, lemon juice, olive oil, cumin, salt, and black pepper. Divide the chicken mixture among the pita breads. Top each sandwich with 2 Tbsp. of the Greek yogurt.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Serving Size: 1 sandwich
Preparation Time: 30 minutes
Ingredients
2 cups coarsely shredded rotisserie-cooked chicken
1/2 cup finely diced sweet onion
3 Tbsp. fresh lemon juice
2 Tbsp. olive oil
1/2 tsp. ground cumin
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
4 small whole wheat pita breads (4-inch diameter), warmed or toasted
1/2 cup plain nonfat Greek yogurt, stirred
Preparation
1. In a large bowl, combine the chicken, cucumber, onion, lemon juice, olive oil, cumin, salt, and black pepper. Divide the chicken mixture among the pita breads. Top each sandwich with 2 Tbsp. of the Greek yogurt.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Thursday, June 20, 2013
Diabetic Recipe of the Week: Steamed Chicken With Sun-Dried Tomatoes
Makes: 4 servings
Serving Size: 1 packet
Preparation Time: 30 minutes
Cooking Time: 20 minutes
Ingredients
Parchment paper or aluminum foil
1/2 cup peeled, grated carrots
1/2 cup unpeeled, grated zucchini
1/2 cup unpeeled, grated yellow squash
1/2 cup thinly sliced sweet onion or red onion
1 Tbsp. minced fresh thyme
1/2 tsp. kosher salt, divided
4 boneless, skinless chicken cutlets (4 oz. each, about 1/2 inch thick)
12 oil-packed sun-dried tomatoes, drained, lightly patted dry
2 tsp. balsamic vinegar (the thicker the better)
2 tsp. olive oil
Preparation
1. Preheat the oven to 450 degrees. Tear or cut the parchment paper into four 12- to 14-inch squares.
2. In a medium bowl, mix the carrots, zucchini, yellow squash, onion, and thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the black pepper. Divide the vegetables equally among the parchment squares.
3. Lay the chicken cutlets over the vegetables. Sprinkle the chicken with the remaining salt and black pepper. Place three sun-dried tomatoes on each piece of chicken. Drizzle each serving with the balsamic vinegar and oil. Pull one side of a parchment square over the chicken and veggies, and seal the parchment with narrow double folds. Place the parchment packages on a baking sheet.
4. Bake the chicken about 20 minutes or until cooked through. The packets may puff up slightly while cooking. Place the packets on individual dinner plates. Ask the diners to carefully open their packets- hot steam will be released.
This recipe is from Diabetes Forecast
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Serving Size: 1 packet
Preparation Time: 30 minutes
Cooking Time: 20 minutes
Ingredients
Parchment paper or aluminum foil
1/2 cup unpeeled, grated zucchini
1/2 cup unpeeled, grated yellow squash
1/2 cup thinly sliced sweet onion or red onion
1 Tbsp. minced fresh thyme
1/2 tsp. kosher salt, divided
4 boneless, skinless chicken cutlets (4 oz. each, about 1/2 inch thick)
12 oil-packed sun-dried tomatoes, drained, lightly patted dry
2 tsp. balsamic vinegar (the thicker the better)
2 tsp. olive oil
Preparation
1. Preheat the oven to 450 degrees. Tear or cut the parchment paper into four 12- to 14-inch squares.
2. In a medium bowl, mix the carrots, zucchini, yellow squash, onion, and thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the black pepper. Divide the vegetables equally among the parchment squares.
3. Lay the chicken cutlets over the vegetables. Sprinkle the chicken with the remaining salt and black pepper. Place three sun-dried tomatoes on each piece of chicken. Drizzle each serving with the balsamic vinegar and oil. Pull one side of a parchment square over the chicken and veggies, and seal the parchment with narrow double folds. Place the parchment packages on a baking sheet.
4. Bake the chicken about 20 minutes or until cooked through. The packets may puff up slightly while cooking. Place the packets on individual dinner plates. Ask the diners to carefully open their packets- hot steam will be released.
This recipe is from Diabetes Forecast
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Thursday, April 11, 2013
Diabetic Recipe of the Week: Tandori Chicken
Makes: 6 servings
Serving Size: about 5 oz., with bone
Preparation Time: 10 minutes
Marinating Time: 6 to 24 hours
Cooking Time: 30 minutes
Ingredients
2 lbs. skinless chicken drumsticks
2 Tbsp. fresh lemon juice
1 1/4 nonfat plain yogurt
1/2 large onion, chopped
1 Tbsp. paprika
2 tsp. garam masala spice blend
1 garlic clove, minced
1 tsp peeled, fresh grated ginger
1 tsp. ground coriander
1/2 tsp. turmeric
1 tsp. cayenne pepper
1/4 tsp. salt
A few drops of red food coloring (optional)
1 fresh lime, cut into wedges
Preparation
1. Using a sharp knife, cut 2 diagonal slashes through both sides of each chicken drumstick, cutting through to the bone. These deep cuts allow the marinade to penetrate.
2. Place the chicken drumsticks in a shallow baking dish. Sprinkle lemon juice over the chicken, coating well. Refrigerate the chicken, covered, for 20 minutes.
3. For the marinade, add the yogurt, onion, paprika, gasam masala, garlic, ginger, coriander, turmeric, cayenne pepper, salt, and red food coloring, if desired, to a food processor or blender. Process until smooth.
4. Pour the marinade over the chicken and coat well. Marinade the chicken, covered, in the refrigerator for at least 6 hours (up to 24 hours).
5. When ready to cook, preheat the oven to 450 degrees. Line a broiler pan with foil. Coat the foil with cooking spray. Remove the chicken from the marinade pan (the chicken should be lightly coated with marinade) and place in broiler pan. Discard the excess marinade.
6. Roast the chicken for 20 to 25 minutes, or until a meat thermometer registers 160 degrees when inserted into the meatiest part of a drumstick. Turn the oven to broil, and broil the chicken for 5 minutes or until just lightly browned, turning once. Serve the chicken with fresh lime wedges.
This recipe is from Diabetes Forecast magazine online.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Serving Size: about 5 oz., with bone
Preparation Time: 10 minutes
Marinating Time: 6 to 24 hours
Cooking Time: 30 minutes
2 lbs. skinless chicken drumsticks
2 Tbsp. fresh lemon juice
1 1/4 nonfat plain yogurt
1/2 large onion, chopped
1 Tbsp. paprika
2 tsp. garam masala spice blend
1 garlic clove, minced
1 tsp peeled, fresh grated ginger
1 tsp. ground coriander
1/2 tsp. turmeric
1 tsp. cayenne pepper
1/4 tsp. salt
A few drops of red food coloring (optional)
1 fresh lime, cut into wedges
Preparation
1. Using a sharp knife, cut 2 diagonal slashes through both sides of each chicken drumstick, cutting through to the bone. These deep cuts allow the marinade to penetrate.
2. Place the chicken drumsticks in a shallow baking dish. Sprinkle lemon juice over the chicken, coating well. Refrigerate the chicken, covered, for 20 minutes.
3. For the marinade, add the yogurt, onion, paprika, gasam masala, garlic, ginger, coriander, turmeric, cayenne pepper, salt, and red food coloring, if desired, to a food processor or blender. Process until smooth.
4. Pour the marinade over the chicken and coat well. Marinade the chicken, covered, in the refrigerator for at least 6 hours (up to 24 hours).
5. When ready to cook, preheat the oven to 450 degrees. Line a broiler pan with foil. Coat the foil with cooking spray. Remove the chicken from the marinade pan (the chicken should be lightly coated with marinade) and place in broiler pan. Discard the excess marinade.
6. Roast the chicken for 20 to 25 minutes, or until a meat thermometer registers 160 degrees when inserted into the meatiest part of a drumstick. Turn the oven to broil, and broil the chicken for 5 minutes or until just lightly browned, turning once. Serve the chicken with fresh lime wedges.
This recipe is from Diabetes Forecast magazine online.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.
Thursday, December 20, 2012
Diabetic Recipe of the Week: Chicken Pot Pie With Phyllo
Makes: 12 servings
Serving Size: 1 3 * 3 inch square
Preparation Time: 40 minutes
Cooking Time: 45 minutes
2 cups low-fat, reduced-sodium chicken broth
1/2 cup water
1 lb. small unpeeled red potatoes, cut into quarters
3 sprigs fresh thyme
3 medium carrots, diced into 1/2 inch pieces
1 large onion, diced
1 lb. boneless, skinless chicken breasts, diced into 1/2 inch pieces
1 1/2 cups 1% milk
1/2 cup half and half
6 Tbsp. flour
Kosher salt and black pepper
8 oz. frozen peas
8 sheets phyllo dough
Cooking spray
Preparation
1. In a 2 quart saucepan, bring the chicken broth and water to a boil. Add in the potatoes and thyme leaves, and lower the heat to medium. Simmer the potatoes for about 8 minutes or until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon, remove the carrots and onions to the same bowl as the potatoes.
2. Add the chicken to the stock and simmer for 3 minutes. With a slotted spoon, remove the chicken to the same bowl as the vegetables. Boil the stock until reduced to a cup.
3. Meanwhile, whisk the milk, half and half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture, constantly stirring until thickened, but still smooth. Add the sauce to the vegetables, and season with salt and pepper. Add in the peas and mix well.
4. Pour the mixture into a 9 * 13 inch pan. Set aside.
5. Prepare the phyllo dough topping. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air; the phyllo will crack if exposed. Coat with cooking spray. Add another sheet of phyllo on top of the first and cover with spray. Repeat this process until all 8 sheets are done.
6. Carefully lift the phyllo dough stack and place over the chicken and vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
7. Bake the pot pie, uncovered, at 350 degrees for about 30 minutes or until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
Thursday, September 27, 2012
Diabetic Recipe of the Week: Creamy Chicken Casserole
Makes: 6 servings
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 35 to 40 minutes
Ingredients
2 Tbsp. margarine
1 Tbsp. all-purpose flour
1 1/4 cups 1% milk
1/2 tsp. each dried sage, marjoram, and thyme
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
1 1/2 Tbsp. olive oil, divided
1/2 cup diced onion
1 garlic clove, minced
1 cup sliced fresh button mushrooms
1/2 diced celery
3 cups skinless, cooked, cubed chicken
1 1/2 cups cooked brown rice
1 cup reduced-fat, lot-sodium chicken broth
2/3 cup dry whole wheat bread crumbs
1 Tbsp. fresh grated Parmesan cheese
Preparation
1. Coat a large baking dish with cooking spray. Preheat the oven to 350 degrees. In a medium saucepan, melt the margarine over medium heat. Add the flour and whisk until it is incorporated. Slowly add the milk, whisking constantly while cooking until the sauce has thickened. Add the sage, marjoram, thyme, salt, and pepper to the sauce. Set aside.
2. In a large skillet, heat 1/2 Tbsp. of the olive oil over medium heat. Add the onion and saute for 5 minutes. Add the garlic, mushrooms, celery, and saute for 4 to 5 minutes, just until the mushrooms have released their liquid. Drain any excess liquid.
3. Add the cooked chicken, cooked rice, chicken broth, and reserved sauce to the skillet. Mix well.
4. Pour the mixture into the prepared dish. Bake, uncovered, for 25 minutes.
5. In a small bowl, mix together the remaining olive oil, bread crumbs, and Parmesan cheese. Sprinkle the bread crumb mixture over the casserole, and bake for 10 to 15 minutes more, until the bread crumbs are toasted.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 35 to 40 minutes
Ingredients
2 Tbsp. margarine
1 Tbsp. all-purpose flour
1 1/4 cups 1% milk
1/2 tsp. each dried sage, marjoram, and thyme
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
1/2 cup diced onion
1 garlic clove, minced
1 cup sliced fresh button mushrooms
1/2 diced celery
3 cups skinless, cooked, cubed chicken
1 1/2 cups cooked brown rice
1 cup reduced-fat, lot-sodium chicken broth
2/3 cup dry whole wheat bread crumbs
1 Tbsp. fresh grated Parmesan cheese
Preparation
1. Coat a large baking dish with cooking spray. Preheat the oven to 350 degrees. In a medium saucepan, melt the margarine over medium heat. Add the flour and whisk until it is incorporated. Slowly add the milk, whisking constantly while cooking until the sauce has thickened. Add the sage, marjoram, thyme, salt, and pepper to the sauce. Set aside.
2. In a large skillet, heat 1/2 Tbsp. of the olive oil over medium heat. Add the onion and saute for 5 minutes. Add the garlic, mushrooms, celery, and saute for 4 to 5 minutes, just until the mushrooms have released their liquid. Drain any excess liquid.
3. Add the cooked chicken, cooked rice, chicken broth, and reserved sauce to the skillet. Mix well.
4. Pour the mixture into the prepared dish. Bake, uncovered, for 25 minutes.
5. In a small bowl, mix together the remaining olive oil, bread crumbs, and Parmesan cheese. Sprinkle the bread crumb mixture over the casserole, and bake for 10 to 15 minutes more, until the bread crumbs are toasted.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
Thursday, July 19, 2012
Diabetic Recipe of the Week: Art Smith's Southern Oven Unfried Chicken
Makes: 8 servings
Serving Size: About 5 oz.
Preparation Time: 10 minutes
Cooking Time: 35 to 40 minutes
Ingredients
1 cup nonfat Greek yogurt
1 Tbsp. Louisiana-style hot sauce
8 skinless chicken drumsticks
4 chicken breasts, (8oz each), boneless, skinless, and cut in half
1 1/2 cups multigrain cereal flakes, crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. red pepper flakes
1 tsp. paprika
Preparation
1. Preheat the oven to 400 degrees. In a large bowl combine the yogurt and hot sauce and add the chicken pieces. Turn the chicken pieces to coat them in the yogurt mixture; marinate them in the bowl as you proceed to the next step.
2. In a 1 gallon zip-top plastic bag, add the crushed cereal flakes, onion powder, garlic powder, black pepper, red pepper flakes, and paprika. Add the chicken pieces to the bag, seal the bag, and shake well to coat the chicken. Place the coated chicken pieces on a baking sheet and refrigerate them, uncovered, for 30 minutes.
3. Place the chicken pieces on a lightly oiled baking sheet. Bake the chicken for 35 to 40 minutes. Serve hot or at room temperature.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
Serving Size: About 5 oz.
Preparation Time: 10 minutes
Cooking Time: 35 to 40 minutes
Ingredients
1 cup nonfat Greek yogurt
8 skinless chicken drumsticks
4 chicken breasts, (8oz each), boneless, skinless, and cut in half
1 1/2 cups multigrain cereal flakes, crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. red pepper flakes
1 tsp. paprika
Preparation
1. Preheat the oven to 400 degrees. In a large bowl combine the yogurt and hot sauce and add the chicken pieces. Turn the chicken pieces to coat them in the yogurt mixture; marinate them in the bowl as you proceed to the next step.
2. In a 1 gallon zip-top plastic bag, add the crushed cereal flakes, onion powder, garlic powder, black pepper, red pepper flakes, and paprika. Add the chicken pieces to the bag, seal the bag, and shake well to coat the chicken. Place the coated chicken pieces on a baking sheet and refrigerate them, uncovered, for 30 minutes.
3. Place the chicken pieces on a lightly oiled baking sheet. Bake the chicken for 35 to 40 minutes. Serve hot or at room temperature.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
Thursday, June 7, 2012
Diabetic Recipe of the Week: Chicken With Porcini Mushrooms
Makes: 4 servings
Serving Size: 3 to 4 oz chicken, about 1/4 cup mushroom sauce
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Ingredients
1 oz. dried porcini mushrooms
1 cup hot water
1 lb. boneless, skinless chicken thighs
3/4 kosher salt
Freshly ground black pepper
1 1/2 Tbsp. olive oil
1 large onion, diced
1 garlic clove, minced
1/2 cup dry white wine
2 Tbsp. tomato paste
1/4 cup mined fresh parsley
Preparation
1. Place the porcini mushrooms in a heatproof bowl. Pour enough hot water to cover the mushrooms and set aside.
2. Pat the chicken thighs dry. Sprinkle the thighs with salt and pepper to taste.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and saute for 4 to 5 minutes. Flip the thighs and saute for another 4 to 5 minutes until golden brown. Remove the thighs from the skillet and set aside.
4. Add the onion to the skillet, scraping up any browned bits. Lower the heat to medium, and saute the onion for 6 to 7 minutes. Add the garlic and saute for 2 minutes.
5. Drain the mushrooms, reserving the mushroom liquid. Coarsely chop the mushrooms, and add them to the skillet. Saute the mushrooms for 1 minute. Add the wine, tomato paste, and mushroom liquid, bringing the sauce to boiling.
6. Lower the heat to simmer. Return the cooked chicken to the skillet. Cover and simmer for 15 to 20 minutes until the chicken is cooked through. Using a slotted spoon, remove the chicken from the skillet and put it on a serving platter. Cover the chicken with foil to keep it warm.
7. Raise the heat to high and boil the sauce, stirring occasionally, until it has thickened and is reduced by half. Pour the sauce over the chicken, garnish with fresh parsley, and serve.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
Serving Size: 3 to 4 oz chicken, about 1/4 cup mushroom sauce
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Ingredients
1 oz. dried porcini mushrooms1 cup hot water
1 lb. boneless, skinless chicken thighs
3/4 kosher salt
Freshly ground black pepper
1 1/2 Tbsp. olive oil
1 large onion, diced
1 garlic clove, minced
1/2 cup dry white wine
2 Tbsp. tomato paste
1/4 cup mined fresh parsley
Preparation
1. Place the porcini mushrooms in a heatproof bowl. Pour enough hot water to cover the mushrooms and set aside.
2. Pat the chicken thighs dry. Sprinkle the thighs with salt and pepper to taste.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and saute for 4 to 5 minutes. Flip the thighs and saute for another 4 to 5 minutes until golden brown. Remove the thighs from the skillet and set aside.
4. Add the onion to the skillet, scraping up any browned bits. Lower the heat to medium, and saute the onion for 6 to 7 minutes. Add the garlic and saute for 2 minutes.
5. Drain the mushrooms, reserving the mushroom liquid. Coarsely chop the mushrooms, and add them to the skillet. Saute the mushrooms for 1 minute. Add the wine, tomato paste, and mushroom liquid, bringing the sauce to boiling.
6. Lower the heat to simmer. Return the cooked chicken to the skillet. Cover and simmer for 15 to 20 minutes until the chicken is cooked through. Using a slotted spoon, remove the chicken from the skillet and put it on a serving platter. Cover the chicken with foil to keep it warm.
7. Raise the heat to high and boil the sauce, stirring occasionally, until it has thickened and is reduced by half. Pour the sauce over the chicken, garnish with fresh parsley, and serve.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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