Mexican Chicken with Orange and Tomato Sauce

This odd combination of ingredients makes a fresh and delicious sauce. For a little extra zip, increase the ground red pepper or add some minced jalapeño peppers; you can also season the chicken cutlets with Mexican Shake before cooking them.

  • 1 pound skinless and boneless chicken breast
  • Salt to taste or Mexican Shake (page 70)
  • 2 teaspoons vegetable oil
  • 1½ cups chopped tomatoes
  • ¾ cup chopped orange segments
  • 1½ tablespoons chopped cilantro leaves (fresh coriander)
  • ¾ teaspoon ground cumin
  • ¹⁄8 teaspoon ground red pepper

 

  1. 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 salt or Mexican Shake, if using.
  2. In a large nonstick skillet, heat the oil over medium-high heat. Add as much of the chicken as will fit comfortably into the pan (if necessary, cook in 2 batches—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.
  3. Add the tomatoes, orange, cilantro, cumin, and pepper to the skillet. Cook, stirring, until tomatoes are slightly softened, about 2 minutes. Serve chicken with sauce.

 

SERVES

Diabetic Exchanges: 3¾ very lean meat; ¼ fruit; ¾ vegetable; ½ fat

REDUCED CARBOHYDRATE: Omit the orange and increase the chopped tomatoes to 2 cups.

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

 

Sautéed Chicken Breasts with Wild Rice and Mushrooms

If it is not cranberry season, and you can’t find frozen cranberries, you can substitute dried cranberries or chopped dried apricots but the carbohydrate count will be higher. If you don’t If you have wild rice you can use brown rice.

  • 1 tablespoon vegetable oil, divided
  • 1 pound skinless and boneless chicken breast, cut into ½-inch strips (1 large breast)
  • 2 tablespoons minced shallots
  • 3 cups coarsely chopped mushrooms
  • 2 cups cooked wild rice
  • ¹⁄³ cup chopped cranberries
  • ¼ cup chopped fresh parsley
  • ¼ teaspoon ground black pepper
  • Salt to taste

 

  1. In a large nonstick skillet, heat 2 teaspoons of the oil over high heat. Add the chicken strips and shallots; cook, stirring, until cooked through, about 3 to 4 minutes; remove from skillet.
  2. Add the remaining 1 teaspoon of oil to the skillet. Add the mushrooms and cook, stirring, until softened, about 2 minutes.
  3. Stir in the rice, cranberries, parsley, pepper, and salt. Return chicken strips to skillet; cook, stir, until the chicken and rice are heated through.

 

SERVES

Diabetic Exchanges: 1½ bread; 3¾ protein; 1 vegetable; ¾ fat

REDUCED PROTEIN: Omit the chicken; add 2 cups seitan when you stir in the rice.

Diabetic Exchanges: 1¾ bread; 1 lean meat; 1 vegetable; ¾ fat

Sautéed Chicken Breasts with Orange Mustard Sauce

If you keep a few boneless chicken breasts in your freezer, you will have the ingredients on hand for this easy-to-prepare recipe—making it ideal for a delicious, last-minute dinner.

  • 3 tablespoons white wine or vegetable broth
  • 1½ tablespoons honey mustard
  • 1½ tablespoons orange juice concentrate (undiluted)
  • 1½ teaspoons minced ginger or ¼ teaspoon ground ginger
  • ¼ teaspoon ground black pepper
  • 2 teaspoons olive oil
  • 1 pound skinless and boneless chicken breast, cut into ½-inch strips (1 large breast)
  • 2 cloves garlic, minced
  • Salt to taste

 

  1. In a small bowl, combine the wine, mustard, orange juice concentrate, ginger, and pepper; set aside.
  2. In a large, nonstick skillet, heat the oil over high heat. Add only enough of the chicken strips to cook in a single layer to the skillet, cooking in batches if necessary; add garlic and cook until browned on each side, about 4 to 5 minutes altogether. Remove from skillet to serving plate. Cook remaining chicken strips if they did not all fit into the skillet; add to serving plate.
  3. Deglaze the pan using the mustard-orange mixture, scraping up all the browned bits in the pan. Cook, stirring, about 30 seconds or until the sauce is bubbly all over. Pour over chicken.

 

SERVES

Diabetic Exchanges: ¼ other carbohydrate; 3¾ very lean meat; ¼ fruit; ¾ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL: Use only ½ pound of chicken. Increase oil to 1 tablespoon. Julienne 3 cups of one or any combination of the following: parsnip, carrot, sweet potato, butternut squash. In a large skillet, heat 2 teaspoons of the oil. Add the vegetables and cook, stirring, until they are cooked to desired texture, about 5 to 8 minutes; remove from the skillet. Heat the remaining 1 teaspoon oil. Cook chicken and garlic as directed above. Deglaze pan with sauce. Return vegetables and chicken to pan and stir until coated with sauce. Season with salt if using.

Diabetic Exchanges (parsnip): ¾ bread; ¼ other carbohydrate; 2 very lean meat; ¼ fruit; ¾ fat

Diabetic Exchanges (carrot): ¼ other carbohydrate; 2 very lean meat; 2 vegetable; ¼ fruit; ¾ fat

Diabetic Exchanges (sweet potato): 1¼ bread; ¼ other carbohydrate; 2 very lean meat; ¼ fruit; ¾ fat

Diabetic Exchanges (butternut squash): ¼ other carbohydrate; 2 very lean meat; 2 vegetable; ¼ fruit; ¾ fat

Chicken Breasts with Grapefruit Sauce

There was a time when grapefruits were so sour your mouth would water and your face would scrunch just thinking of them. Now the growers are so successful at growing sweet grapefruits, you have to add lemon to the grapefruit juice to give this recipe the tartness I was looking for.

  • ½ cup grapefruit juice
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon grapefruit rind
  • ½ teaspoon ground cardamom
  • ¼ teaspoon ground black pepper
  • 1 pound skinless and boneless chicken breast, cut into ½-inch strips (1 large breast)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 2 tablespoons water
  • Salt to taste

 

  1. In a medium bowl, combine the grapefruit and lemon juices, grapefuit rind, cardamom, and pepper. Add the chicken and let stand 20 minutes or longer in the refrigerator.
  2. In a large, nonstick skillet, heat the oil over high heat. Add the chicken strips and garlic; cook until browned on each side, about 4 to 5 minutes altogether; remove from skillet to serving plate.
  3. Deglaze the pan using the grapefruit mixture and water, scraping up all the browned bits in the pan. Cook, stirring, about 30 seconds or until the sauce is bubbly all over. Stir in salt, if using. Pour over chicken.

 

SERVES

Diabetic Exchanges: 3¾ very lean meat; ¼ fruit; ¾ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL: Use only ½ pound of chicken. Julienne 2 cups of snow peas, ½ cup of carrot, and ½ cup jicama. In a large skillet, heat 2 teaspoons of the oil. Add the vegetables and cook, stirring, until they are cooked to desired texture, about 3 to 4 minutes; remove from skillet. Heat the remaining 1 teaspoon oil, and cook chicken and garlic as directed above; remove from pan. Deglaze pan with sauce. Season with salt if using.

SERVES

Diabetic Exchanges: ¼ bread; 2 very lean meat; ¼ fruit; ½ vegetable; ¾ fat

 

Grilled Chicken Breast with Mustard Dill Sauce

This is a very basic grilled chicken recipe. It makes an excellent sandwich filler or salad topper. The sauce is also a suitable dip for crudités. If you do not have a grill, heat a little oil in a nonstick skillet and cook the chicken on top of the stove. Don’t broil it or it will be dry.

  • 1 pound chicken cutlets (breast)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon paprika
  • ¼ teaspoon ground pepper
  • Salt to taste
  • For the sauce (2⁄3 cup)
  • 2 tablespoons snipped fresh dill
  • 1 tablespoon Dijon mustard
  • 1 teaspoon prepared white horseradish
  • ¼ teaspoon Tabasco
  • ¹⁄8 teaspoon Worcestershire sauce
  • ½ cup plain yogurt

 

  1. Place each chicken cutlet between 2 pieces of wax paper and using a heavy weight (such as a meat pounder or the bottom of a skillet), pound until ¼-inch thick. Remove from the wax paper.
  2. In a small bowl, combine the olive oil, garlic, paprika, and pepper. Lightly brush the top of each cutlet with some of this mixture. Sprinkle with salt, if using. Stack the cutlets one on top of the other and let stand 20 minutes or longer in the refrigerator.
  3. Preheat grill. Cook the chicken cutlets 2 to 3 minutes per side or until cooked through and no longer pink in the middle.
  4. For the sauce: in a small bowl, stir together the dill, mustard, horseradish, Tabasco, and Worcestershire sauce; fold in the yogurt. Serve each chicken breast topped with a quarter of the sauce.

 

SERVES

Diabetic Exchanges: 3¾ very lean meat; 1 fat

REDUCED FAT: Reduce oil to 2 teaspoons; use nonfat yogurt.

Diabetic Exchanges: 3¾ very lean meat; ½ fat

 

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