Recipes: America's Favorite Fowl: Chicken

the recipes

march 2001

America's Favorite Fowl: Chicken

Baked Chicken with Onions, Raisins, and Sunflower Seeds

(makes 4 servings)

	refrigerated butter-flavored cooking spray
2	medium onions, thinly sliced into rounds
4	5-ounce (150 g) boneless, skinless chicken breast halves
2	teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
1	tablespoon (4 g) minced parsley
	paprika
	salt (optional)
	freshly ground pepper to taste
1	cup (240 ml) dry white wine
1	tablespoon (12 g) margarine
1	tablespoon (9 g) golden raisins
1	tablespoon (8 g) unsalted dry-roasted sunflower seeds

Preheat oven to 400°F (200°C, Gas Mark 6).
Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sauté over medium-low heat until onions are wilted, about 10 minutes.
Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels.
Transfer onions to a 2-quart (2 l) oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions.
Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes.
Meanwhile in a small nonstick sauté pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. Sauté until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve.

Per serving:	242 calories (22% calories from fat), 34 g protein, 6 g total fat (1.1 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 549 mg potassium, 130 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (2 vegetable)

Rice with Pimiento

(makes 4 servings)

1	teaspoon (4 g) margarine
1	tablespoon (10) minced onion
2	tablespoons (24 g) chopped pimiento
1	tablespoon (4 g) minced parsley
1 1/2	cups (293 g) hot cooked basmati rice

In a large nonstick skillet, melt margarine over medium heat. Add onion and pimiento. Sauté for 2 minutes. Stir in rice and mix thoroughly. When rice is hot, transfer to a serving dish.
Scatter parsley on top. Serve hot.

Per serving:	88 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 17 g carbohydrates, trace dietary fiber, 0 cholesterol, 40 mg potassium, 13 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Spring Salad with Oranges and Raspberry/Orange Vinaigrette

(makes 4 servings)

4	cups (224 g) bite-size pieces of butter lettuce, well washed and drained
1/4	cup (26 g) fresh bean sprouts, rinsed and drained
1	large navel orange
1	small shallot, finely minced
1	tablespoon (15 ml) raspberry vinegar
1	tablespoons (15 ml) olive oil
	salt (optional)
	freshly ground pepper

Put lettuce in a salad bowl. Top with bean sprouts.
Finely grate 1 tablespoon (15 ml) of the zest from the orange. Set aside.
Peel the orange, removing all white pith. Thinly slice crosswise. Arrange orange slices on top of lettuce.
In a small cup, whisk together shallot, vinegar, and oil. Pour over greens and season with salt (if using) and pepper to taste.
Toss and serve at the table.

Per serving:	65 calories (45 % calories from fat), 2 g protein, 4 g total fat (0.5 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 253 mg potassium, 4 mg sodium
Diabetic exchanges:	1/2 carbohydrate (fruit), 1 fat

Sautéed Apricots with Gingersnaps

(makes 4 servings)

1	teaspoon (4 g) margarine
4	medium ripe apricots, halved and pitted
2	purchased gingersnaps, crumbled

In a large nonstick sauté pan, melt margarine over medium-high heat. Add apricots and cook, turning occasionally, until heated through, about 5 minutes.
Transfer 2 apricot halves to each of 4 dessert bowls. Top with some of the crumbled gingersnaps. Serve hot.

Per serving:	40 calories (35% calories from fat), 1 g protein, 2 g total fat (0.e g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 107 mg potassium, 23 mg sodium
Diabetic exchanges:	1/2 carbohydrate (fruit), 1/2 fat

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.