Let’s face it, as a healthy diabetic, you cook and eat a lot of chicken. Have you ever looked at that package and thought to yourself that if you eat one more plain broiled skinless chicken breast that you’ll turn in your stove?
Well, we’ve all felt that way, but chicken is versatile and can be cooked in many ways, including roasting, braising, grilling, stir-frying, and sautéing. You can add herbs and spices from around the world as well as just about any vegetable and fruit, so the possibilities are endless.
It is not true that you have to remove the skin of the chicken before cooking. Leaving the skin on will keep the meat moist and if you stuff herbs and spices under the skin you will season the chicken and have an easy and delicious meal.
You do need, however, to not eat the skin as it contains saturated fat. We all need to limit all fats and especially saturated fat in our diets. If you stew chicken, why not make it early in the day or the day before and refrigerate it so that the fat congeals and you can remove it easily.
If you need an excellent recipe for roasted fowl, just look at our Gourmet book or our web site and you’ll find excellent low fat recipes that will charm you and your family.
1. Dijon and Tarragon Chicken with Vegetables
Our first recipe for chicken has deep French roots and yet is a one skillet meal that is easy to prepare and, according to those who ate it at our home, the “best.” To finish this meal, try some American soul food in terms of a baked apple or pear or prepare a tart using filo dough.
2. Pasta with Chicken and Sun-Dried Tomatoes
Sometimes in the midst of a busy week we all wish for a real meal that is tangy, light and filling at the same time. You look in the fridge and pantry and realize you have only sun-dried tomatoes, no fresh or canned, and a piece or two of chicken breasts in the freezer.
Well, here’s a warm salad style dish that is great for dinner and even better cold the next day. You can modify this dish by serving the pasta on greens or adding some artichokes to the pasta. Add a light dessert of fresh strawberries and light sour cream and you’re set.
3. Mexican Chicken in Mild Red Sauce
Our next meal features bone-in chicken thighs coated with a lively but mild sauce made from dried New Mexico chiles. We like to serve this with rice cooked in low-fat, low-salt canned chicken broth, instead of water; and steamed fresh green beans, tossed with a smidgeon of reduced-fat margarine. Since fresh fruits from South America are in their prime and at good prices, our dessert of choice for this meal is chunks of juicy, sweet seedless watermelon.
4. Roasted Chicken with Root Vegetables
Our last chicken meal is a classic standard at our homes – whole roasted chicken, this time teamed with roasted root vegetables. Couldn’t be simpler or tastier. For us, there’ll be leftovers for another meal or a couple of lunches.
When we make this, we add a large salad of baby greens, sliced cucumber, and diced tomato with a fat-free Italian dressing. Fresh fruit, such as a bowl of berries or a small apple or pear suffices for dessert.
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