Barbecue Chicken

Serve this chicken warm or cold. Because I prefer dark meat, I use only thighs and legs. The baking time is for small pieces; if you are using large pieces you may have to bake them a little longer. If you are using breasts, you might need to bake them a little less. You can also serve this sauce with other meats or fish.

  • 2 pounds chicken pieces
  • Salt to taste
  • ¹⁄³ cup chopped onion
  • ¼ cup water
  • 3 tablespoons ketchup
  • 1 tablespoon tomato paste
  • 1 tablespoon molasses
  • 1 tablespoon cider vinegar
  • 1 teaspoon steak sauce
  • 1 teaspoon Worcestershire sauce
  • 1 clove garlic, minced

 

  1. Remove skin from the chicken; rinse and pat dry. Season with salt, if using.
  2. Preheat oven to 350°F.
  3. In a small saucepan, combine the onion, water, ketchup, tomato paste, molasses, vinegar, steak sauce, Worcestershire sauce, and garlic. Bring to a boil over medium-high heat. Reduce heat and simmer, uncovered, 5 minutes, stirring occasionally; set aside.
  4. Place chicken in the baking dish and brush top with barbecue sauce from step 2. Bake 20 minutes, turn the chicken, and brush second side with the barbecue sauce; bake 10 minutes longer. Brush the chicken pieces with the barbecue sauce again and bake 5 to 10 minutes longer or until chicken is no longer pink in the center.

 

SERVES

Diabetic Exchanges: ½ other carbohydrate; 4¾ very lean meat; ½ vegetable; ¼ fat

REDUCED SATURATED FAT/CHOLESTEROL: Use only white meat.

Diabetic Exchanges: ½ other carbohydrate; 5 very lean meat; ½ vegetable; ½ fat

REDUCED SODIUM: Use low-sodium steak sauce, ketchup, and tomato paste.

Diabetic Exchanges: ½ other carbohydrate; 4¾ very lean meat; ½ vegetable; ½ fat

Chicken Gai Yang

I first tasted this at Teachers, once my favorite local restaurant. Teachers is gone but I can order it from my now favorite Vietnamese restaurant, Saigon Grill. I’m not sure the soy sauce and Sesame oil is an authentic ingredient, but they taste good.

  • 2 pounds chicken pieces
  • Salt to taste
  • 3 tablespoons chopped cilantro leaves (fresh coriander)
  • 2 tablespoons fresh lime juice
  • 1 teaspoon soy sauce
  • 3 cloves garlic, minced
  • 1 teaspoon sesame oil
  • ¹⁄8 teaspoon red pepper flakes

 

  1. Preheat broiler.
  2. Remove skin from the chicken; rinse and pat dry. Season with salt, if using.
  3. In a medium bowl, combine cilantro, lime juice, soy sauce, garlic, sesame oil, and pepper flakes. Add chicken and let stand for 10 minutes or longer in the refrigerator, turning once.
  4. Place the chicken pieces on a broiler tray. Brush with marinade. Broil 4 to 5 minutes per side or until chicken is browned. Brush other side of chicken with marinade and broil 4 to 5 minutes longer or until chicken is browned and cooked through.

 

SERVES

Diabetic Exchanges: 4¾ very lean meat; 1 fat

REDUCED FAT/SATURATED FAT/CHOLESTEROL: Omit the sesame oil; use only white meat.

Diabetic Exchanges: 5 very lean meat; ¼ fat

REDUCED SODIUM: Use low-sodium soy sauce.

Diabetic Exchanges: 4¾ very lean meat; 1 fat

Chicken with Fennel and Almonds

Fennel has a bulb (which is the part you will cook) that resembles a potbellied celery with thick stalks and feathery fronds that resemble dill. The flavor is similar to a mild licorice. If you do not like licorice, you can substitute celery for the fennel.

  • 1¼ pounds skinless and boneless chicken breast (2 medium breasts)
  • ¼ teaspoon ground black pepper
  • Salt to taste
  • 3 tablespoons sliced almonds
  • 1 tablespoon olive oil, divided
  • 3 cups sliced fennel
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • ¼ cup chopped fresh parsley
  • 2 tablespoons chopped fennel fronds

 

  1. Cut the chicken into ½-inch-wide strips. Sprinkle with pepper and salt, if using; set aside.
  2. In a large nonstick skillet, toast the almonds over medium heat until browned, about 2 to 3 minutes. Remove from skillet and set aside.
  3. In the skillet heat 2 teaspoons of the oil over medium-high heat. Add the sliced fennel and cook, stirring, until slightly softened and browned in places, about 3 to 4 minutes. Remove from skillet; set aside.
  4. Add the remaining 1 teaspoon olive oil to the skillet. Add the chicken and garlic; cook, stirring, until chicken is browned on the outside and no longer pink in the center, about 4 minutes.
  5. Add the lemon juice and mustard to the skillet, and cook, stirring, until the chicken is coated.
  6. Add the sliced fennel, parsley, and fennel fronds to the chicken in the skillet; cook, stirring until warmed, about 1 minute. Sprinkle with the toasted almonds.

SERVES

Diabetic Exchanges: 4¾ very lean meat; ¾ vegetable; 1¼ fat

REDUCED FAT/SATURATED FAT/PROTEIN/CHOLESTEROL: Use only ¾ pound chicken breast, and increase the fennel to 5 cups.

Diabetic Exchanges: 3 very lean meat; 1½ vegetable; 1¼ fat

 

Chicken with Mung Bean Sprouts

Look for black bean sauce in the Asian section of your local supermarket. It’s a thick and salty sauce—a little bit goes a long long way. Serve this dish over brown or white rice.

  • ²⁄³ cup chicken or vegetable broth
  • 1½ tablespoons soy sauce
  • 1 tablespoon mirin (rice wine) or dry sherry
  • 1½ tablespoons cornstarch
  • 2 teaspoons black bean sauce
  • About 1 pound skinless and boneless chicken breasts (2 breasts)
  • 1 tablespoon vegetable oil
  • ½ cup 2-inch scallion pieces (white and green parts)
  • 2 large cloves garlic, minced
  • 8 cups mung bean sprouts

 

  1. In a small bowl, stir together the broth, soy sauce, mirin, cornstarch, and black bean sauce.
  2. Cut the chicken into strips ¼-inch wide by 3-inches long.
  3. In a large nonstick skillet, heat the oil over high heat. Add the scallion and garlic and cook, stirring, about 10 seconds. Add the chicken; cook, stirring, until chicken is cooked through, about 4 minutes. 
  4. Add the sprouts and cook, stirring 1 to 2 minutes until wilted.
  5. Add the sauce and cook, stirring, until thickened, about 1 to 2 minutes longer.

 

SERVES

Diabetic Exchanges: ¼ bread; 4½ lean meat; 2¾ vegetable; 1¼ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL: Substitute 1 cake of firm tofu, cut into strips, for the chicken; cook until sprouts are cooked through and tofu is heated, about 2 minutes.

Diabetic Exchanges: ¼ bread; 1½ very lean meat; 2¾ vegetable; 1½ fat

REDUCED SODIUM: Use reduced-sodium broth and soy sauce; reduce black bean sauce to 1 teaspoon.

Diabetic Exchanges: ¼ bread; 4 protein; 2¾ vegetable; 1 fat

Chicken with Roasted Red Pepper–Garlic Sauce

Homemade roasted red peppers are much sweeter than the ones you buy in a jar, although you can use the jarred ones in recipes when you’re in a pinch. See page 27 for how to “roast” peppers. You can use this method with only one or as many as peppers as can comfortably fit on a pan that fits under your broiler. You can also roast any color pepper you like. If you don’t have a Shake on hand you can use seasoned salt instead or Mrs. Dash.

  • ²⁄³ cup roasted red pepper (2 medium red peppers, roasted)
  • ²⁄³ cup chicken or vegetable broth or water
  • ½ teaspoon sugar
  • ¼ teaspoon dried oregano
  • 2 cloves garlic, minced
  • 1 pound skinless and boneless chicken breast
  • Cajun or Mexican Shake (see pages 70–71) or salt to taste
  • 2 teaspoons olive oil

 

  1. Place the roasted pepper in a blender with the broth, sugar, oregano, and garlic. Cover and blend until smooth; set aside.
  2. Place the chicken breasts between 2 pieces of wax paper. Using a meat pounder or other heavy object, pound the meat until ¼-inch thick all over. Season with Cajun or Mexican Shake, salt, or other seasoning.
  3. In a large nonstick skillet, heat the oil over medium-high heat. Add as much of the chicken as will fit comfortably in the pan (if necessary, cook in 2 batches as you want the chicken to be sautéed, not steamed) and cook 2 to 3 minutes or until browned on bottom. Turn the chicken and cook 2 to 3 minutes longer or until cooked through. Remove to serving platter.
  4. Add the red pepper sauce to the skillet; cook, stirring up the browned bits from the bottom of the pan. Heat about 1 minute or until sauce is warmed. Serve chicken with sauce.

 

SERVES

Diabetic Exchanges: 3¾ very lean meat; ¼ vegetable; ½ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL: Cook only ½ pound chicken breast (but the entire red pepper sauce recipe). Cut the chicken into strips and add 2 cups cooked whole wheat pasta (or 4 cups cooked spaghetti squash) and the chicken to the skillet with the sauce.

Cook, stirring, until heated through, about 1 minute.

Diabetic Exchanges (with pasta): ¼ bread; 2 very lean meat; ¼ vegetable; ½ fat

Diabetic Exchanges (with spaghetti squash): 2 very lean meat; 2¼ vegetable; ½ fat

REDUCED SODIUM: Use salt-free Shake, homemade roasted red pepper, and low-sodium broth.

Diabetic Exchanges: 3¾ very lean meat; ¾ vegetable; ½ fat

 

Leave a Reply

Your email address will not be published.

Sign Up for Our Newsletters

Get notified of the best deals on our WordPress themes.

You May Also Like

Food Styles

Table of Contents Entrées Great ShakesHungarianMexicanHerbalCajunCurriedPoultry Eggplant and Chicken Provençal Entrées The…

Find Your Morning Energy Homemade Keto Juice

Find Your Morning Energy Homemade Keto Juice Juice and smoothies are an…

Want Diabetes? Drink Soda

To prevent diabetes, we’re often told by health experts what not to…

Chicken Recipes || Part-04

Table of Contents Mexican Chicken with Orange and Tomato SauceSautéed Chicken Breasts…