Lean Protein Recipes for Day 6 and Beyond: CHICKEN
Chicken Satay | Chicken & Zucchini Stew | Easy Barbeque Chicken
Tarragon Chicken
Chicken Satay
Spicy Indian Kabobs
Serves 6 (3-4 ounce servings)
Ingredients:
1 Tbls. corn oil
3 Tbsp. lime juice
3 garlic cloves
1 tsp. red chili paste
1 Tbsp. honey
1 tsp. ground coriander seeds
1 1/2 pound boneless, skinless chicken breasts, cubed into 1-inch pieces.
Preparation Instructions
In a blender, combine all ingredients for the satay sauce. Place the chicken cubes in a bowl, cover with the sauce, and marinate in a refrigerator for 4 hours. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high.
If using wooden kabob skewers, soak 6 of them in warm water for 15 minutes. This prevents the skewers from catching on fire while the kabobs cook. Then thread the chicken cubes on the skewers. Grill the satays for about 4-5 minutes total, until the chicken is cooked through.
Diabetic Exchanges Per Serving: 4 Very Lean Meat, 1/2 Fat
Nutrition Information: 162 calories, 5 grams fat, 25 grams protein, 3 grams carbohydrate.
Use yellow squash in this recipe if zucchini is unavailable. This is an excellent recipe for using leftover chicken or turkey.
Serves 6 (3-4 ounces of chicken per serving).
Ingredients:
1 18-ounce can stewed tomatoes
1 cup low-sodium chicken broth
1 small green pepper, coarsely chopped
2 cloves garlic, minced
2 medium zucchini, coarsely chopped
salt and pepper to taste
2 tsp. fresh basil, minced
1 1/2 pound boneless, skinless chicken breasts, cooked and cubed into 2-inch pieces
Preparation Instructions
Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.
Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.
Diabetic Exchanges Per Serving: 1 vegetable, 4 very lean meat
Nutrition Information: 169 calories, 4 grams fat, 27 grams protein and 7 grams carbohydrate.
Broiled BBQ Chicken
This barbecued chicken couldn't be easier -- try it outside on the grill in the summer, too!
Number of Servings: 4 (1/2 chicken breast each)
Serving Size: 1 chicken breast half
Ingredients:
4 chicken breast halves, bone in, skin removed
1/2 tsp ground black pepper
1 cup low-carb bottled barbeque sauce
Preparation Instructions
Preheat oven broiler. Season all sides of each chicken breast with black pepper. Place chicken breast side down in broiler for 10 minutes. Turn chicken over and coat well with 3/4 cup of sauce. Broil for 5 more minutes.
Remove chicken from broiler and coat with remaining 1/4 cup of sauce.
Diabetic Exchanges Per Serving: 4 very lean meat, 1/2 fat, 1/2 carbohydrate
Nutrition Information: 198 calories, 4 grams fat, 29 grams protein, 8 grams carbohydrate
Tarragon Chicken
A refreshing and delicious way to prepare chicken. Remove skin before eating if desired.
Number of Servings: 4 (1 chicken breast each)
Ingredients
4 each boneless chicken breasts, with skin
4 each fresh sprigs tarragon
1 tsp. salt
2 tsp. pepper
1 Tbsp. olive oil
Preparation Instructions
Preheat the oven to 375 degrees F. Gently lift the skin of each chicken breast and place a sprig of tarragon underneath. Season each chicken breast with salt and pepper.
Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook each side until it is golden brown.
Remove the chicken breasts to a baking sheet. Place the breasts in the oven and cook for about 20 minutes, or until the chicken has reached an internal temperature of 165 degrees F. Remove the chicken from the oven and allow it to rest for 5 minutes before serving.
Diabetic Exchanges Per Serving: 4 very lean meat, 2 fat
Nutrition Information: 234 calories, 11 grams fat, 31 grams protein and 1 gram carbohydrate
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