Canku Ota

(Many Paths)

An Online Newsletter Celebrating Native America

October 19, 2002 - Issue 72

Chicken Dishes for Diabetics

The thought of having to convert to eating a diabetic diet can be intimidating, especially to someone who is newly diagnosed with diabetes. After all, what makes a recipe appropriate for a person with diabetes? What's the best way to meet nutritional needs without compromising taste, convenience, and pleasure? Take heart! You can follow diabetic recipes, eat well, and still avoid the roller coaster pitfalls of low blood sugar and high blood sugar.

Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

Ingredients:

• 12 ounces skinless, boneless chicken breast
  
• 1 tablespoon vegetable oil
  
• 2 garlic cloves, finely minced
  
• 1 cup broccoli flowerettes
  
• 1 cup caulifowerets
  
• 1/2 pound fresh mushrooms, sliced
  
• 4 green onions, cut into 1-inch pieces
  
• 2 tablespoons low-sodium soy sauce
  
• 3 tablespoon dry sherry
  
• 1 teaspoon finely minced fresh ginger
  
• 1 teaspoon cornstarch dissolved in 2 tablespoons water
  
• 1/4 teaspoon sesame oil
  
• 1/4 cup dry-roasted peanuts

• Trim any fat from chicken and thinly slice diagonally into 1-inch strips.
  
• In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 or 4 minutes or until cooked through and lightly browned. Remove; set aside and keep warm.
  
• Add garlic and stir-fry for 15 seconds; add broccoli and cauliflower, stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and ginger; stir-fry 2 minutes.
  
• Add dissolved cornstarch, sesame oil, peanuts and the chicken. Cook until heated through and sauce has thickened.
  

Makes 4 servings

Nutrition information per serving: Calories 256, fat 10 g, cholesterol 72 mg, Protein 30 g, carbohydrate 9 g, sodium 30 mg.

Food Exchanges: 3 1/2 Low-Fat Meat, 2 Vegetables.

Ingredients:

• 1 1/2 pound chicken pieces, skin removed
  
• 1 1/2 cups water
  
• 1/3 cup chopped celery
  
• 1/4 cup chopped onion
  
• 1/4 teaspoon salt
  
• 1 cup all-purpose flour
  
• 1 teaspoon baking powder
  
• 1/2 teaspoon salt
  
• 1 tablespoon vegetable shortening
  
• 1/2 cup skim milk

• Place prepared chicken pieces in large saucepan. Add water, celery, onion and salt; simmer, covered, 1 hour or until meat is tender.
  
• Meanwhile, prepare dumplings. Combine flour, baking powder, and salt. Cut in shortening until texture of split peas. Add milk to make a stiff dough. Roll
  dough out on a lightly floured surface to about 1/8-inch thickness. Cut into 1 inch strips, squares or diamonds.
  
• Remove chicken from bone; return chicken to chicken stock. Bring chicken and stock to a boil; add rolled dumplings. Cover and boil gently 8 to 10 minutes.
  
  

Makes six servings

Food Exchange: Per 3/4 cup serving, may be exchanged for 2 Medium Fat Meat, 1 Starch.

Ingredients:

• 1 1/2 cups plain yogurt or sour cream
  
• 1/4 cup lemon juice
  
• 1/2 teaspoon Worcestershire sauce
  
• 1/2 teaspoon celery seed
  
• 1/2 teaspoon Hungarian sweet paprika
  
• 1 garlic clove, minced
  
• 1/2 teaspoon salt (optional)
  
• 1/4 teaspoon pepper
  
• 8 boneless, skinless chicken breast halves
  
• 2 cups fine dry bread crumbs
  

• In a large bowl, combine first eight ingredients. Place chicken in mixture and turn to coat. cover and marinate overnight in the refrigerator.
  
• Remove chicken from marinade; coat each piece with crumbs.
  
• Arrange on a lightly greased shallow baking pan.
  
• Bake, uncovered, at 350*F (175*C) for 45 minutes or until juices run clear.
  

Makes eight servings

Nutrition information per serving: 271 calories, 293 mg sodium, 76 mg cholesterol, 22 gm carbohydrate, 32 gm protein, 5 gm fat.

Diabetic Food Exchanges: 3 1/2 lean meat; 1 starch; 1/4 skim milk.

Ingredients:

• 2 1/2 pounds chicken pieces; skinned
  
• 2 low sodium chicken bouillon cubes
  
• 1 teaspoon light soy sauce
  
• 2 tablespoons cornstarch
  
• 1/4 cup water
  
• 1 tablespoon olive oil
  
• 1 cup chopped green pepper
  
• 1 cup thinly sliced radishes
  
• 1 (8-ounce) can pineapple chunks in juice, reserve 1/2 cup juice
  
• Freshly ground pepper to taste
  
• Hot cooked rice
  
• Chow mein noodles (optional)
  

• Place chicken in cooking pot and add enough water to just cover. Bring to a boil; add bouillon cubes and simmer chicken, covered, until tender, about 30 to 35 minutes. Remove meat from bones and cut into chunks. Reserve 1 cup chicken broth
  
• Combine 1 cup reserved chicken broth with the reserved 1/2 cup pineapple juice and soy sauce; set aside.
  
• In small bowl, mix cornstarch with 1/4 cup cold water; set aside.
  
• Heat oil in large skillet over medium-high heat and saute the green peppers and radishes until crisp tender, about 2 to 3 minutes. Add pineapple and chicken.
  
• Pour chicken broth mixture over chicken/vegetable mixture; heat to boiling and stir in the cornstarch mixture. Cook, stirring constantly, until mixture has thickened and is heated thoroughly. Season with pepper as desired.
  
• Serve over hot cooked rice and sprinkle chow mein noodles on top, if desired.
  
  

Makes six servings

Nutrition information per serving: 3/4 cup mixture; 3/4 cup cooked rice: Calories 320, fat 7g, cholesterol 58mg, carbohydrate 39g, sodium 314mg.

Food Exchanges: Bread 2 1/2, Meat 2.

Canku Ota is a copyright © 2000, 2001, 2002 of Vicki Lockard and Paul Barry.

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