Recipes: America's Favorite Fowl: Chicken

the recipes

march 2001

America's Favorite Fowl: Chicken

Spicy Chicken with Linguine

(makes 4 servings)

12	ounces (360 g) fresh linguine
1	tablespoon (15 ml) olive oil
2	cloves garlic, minced
1	pound (480 g) boneless, skinless chicken breast, all fat removed, diced
1/2	cup (80 g) julienned onion
1/2	medium red bell pepper, seeded and cut into fine julienne strips
1 to 2	(5 to 10 ml) teaspoons crushed red chile flakes
1 to 2	tablespoons spicy southwestern hot sauce
1/2	cup (33 g) shredded cabbage
2	tablespoons (10 g) sliced scallions, white part and 1 inch (2.5 cm) green
2	tablespoons (8 g) chopped cilantro

Cook linguine according to package directions for al dente. Drain and keep warm.
In a wok or large nonstick skillet, heat oil over medium-high heat. Add garlic and cook for 1 minute, stirring. Add chicken and stir-fry until chicken is lightly browned, about 2 minutes. Add onion and bell pepper. Continue to stir-fry until vegetables are crisp-tender. Sprinkle with chile flakes and hot sauce. Add cabbage and pasta. Continue to cook, tossing pasta for another minute, until chicken is cooked through (cut to test).
Divide between 4 pasta dishes and sprinkle with scallions and cilantro. Serve at once.

Per serving:	405 calories (15% calories from fat), 35 g protein, 7 g total fat (0.8 g saturated fat), 52 g carbohydrates, 4 g dietary fiber, 66 mg cholesterol, 567 mg potassium, 232 mg sodium
Diabetic exchanges:	3 lean meat, 3 1/2 carbohydrate (3 bread/starch, 1 1/2 vegetable)

Southwestern Shredded Salad

(makes 4 servings)

1	large cucumber, peeled, seeded, and shredded
1	large carrot, peeled and shredded
4	ounces jicama (120 g), peeled and shredded
2	plum tomatoes, cored and cut into very fine julienned lengthwise strips
4	leaves butter lettuce, washed and drained
3	tablespoons (45 ml) fresh lemon juice
1	tablespoon (15 ml) olive oil
1	serrano chile pepper, seeded and minced
1	clove garlic minced
2	tablespoons (8 g) shredded fresh basil

Place shredded cucumbers in a strainer and let drain for 15 minutes.
Place lettuce leaves in each of 4 small bowls. Arrange clumps of cucumber, carrot, jicama, and tomatoes on each lettuce leaf.
In a measuring cup, combine lemon juice, olive oil, chile pepper, and garlic. Drizzle over the salads. Sprinkle with basil and serve.

Per serving:	73 calories (42% calories from fat), 2 g protein, 4 g total fat (0.5 g saturated fat), 10 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 354 mg potassium, 13 mg sodium
Diabetic Exchanges:	1/2 carbohydrate (2 vegetable), 1 fat

Sautéed Pineapple

(makes 4 servings)

2	teaspoons (8 g) margarine
3	cups (738 g) fresh pineapple chunks
1	tablespoon (13 g) brown sugar
1/2	teaspoon (2.5 ml) grated lime zest
1	tablespoon (15 ml) fresh lime juice
1/4	cup (48 g) fat-free, no-sugar-added frozen vanilla yogurt

In a wide nonstick skillet, melt margarine over medium-high heat. Add pineapple, brown sugar, lime zest, and lime juice. Cook, gently stirring, until pineapple is heated through, about 5 minutes.
Divide pineapple chunks between 4 dessert dishes. Top each serving with 1 tablespoon (12 g) of the frozen yogurt. Serve warm.

Per serving:	99 calories (20% calories from fat), 1 g protein, 2 g total fat (0.3 g saturated fat), 21 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 149 mg potassium, 31 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate ( 1/2 bread/starch, 1 fruit), 1/2 fat

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