Our third meal also features chicken, this time with tropical fruits. To save time, you could purchase already cooked chicken from your market service deli, but we opted to roast our chicken early in the morning when the oven wouldn’t heat up the kitchen. Serve this luscious whole meal salad with glasses of iced tea and some crusty rolls. Dessert can wait until time for your evening snack. We suggest a small scoop of sugar-free, fat-free frozen yogurt or ice cream.
- refrigerated butter-flavored cooking spray
- 4 whole chicken breasts split with skin and bones intact
- salt (optional)
- freshly ground pepper to taste
- 3 tablespoons fresh lemon juice
- 2 teaspoons grated lemon zest
- 2 tablespoons olive oil
- 2 tablespoons dry white wine
- 2 tablespoons finely minced onion
- 1 bunch small beets (4 to 5)
- 2 ripe papayas
- 2 small ripe avocados
- 2 heads Belgian endive
- 1 small head red leaf lettuce
- 1 small head Boston lettuce
- Creamy Herb Dressing
- 2 shallots, minced
- 12 sprigs fresh watercress, tough stems removed
- 4 sprigs parsley, tough stems removed
- grated zest and juice of 1 large lemon
- 2 tablespoons white wine vinegar
- 1 tablespoon Dijon mustard
- 3/4 cup plain nonfat yogurt
- 1 to 2 teaspoons one-to-one sugar substitute, such as Splenda (optional)
- Preheat oven to 350°F (180°C), Gas Mark 4. Lightly coat a baking dish with cooking spray. Rinse the chicken breasts, pat dry, and remove any visible fat. Place the chicken in the baking dish, skin side up. Sprinkle with salt (if using) and pepper. Sprinkle with 1 tablespoon of the lemon juice. Cover tightly with foil and bake for 25 to 30 minutes.
- Cool chicken and shred, discarding all skin and bones. Combine the lemon zest, oil, white wine, and onion. Pour over the shredded chicken and toss to coat evenly. Cover and marinate in the refrigerator for at least 2 hours, stirring occasionally.
- Trim the beets leaving the skin and about 1 inch (2.5 cm) stems. Scrub under running cold water. Put during a pan and cover with cold water. Bring to a boil, reduce heat, and cook over medium heat until tender, about 15 to 20 minutes. Drain and peel the beets. Cut into fine julienne strips. Chill.
- Cut papayas in half and discard seeds. Peel and slice lengthwise into 1/2-inch wedges. Cut avocadoes in half and remove the pits. Peel and slice lengthwise into 1/2-inch wedges. Sprinkle avocado with the remaining 2 tablespoons lemon juice to prevent darkening. Chill.
- When ready to serve, prepare a bed of the endive, red leaf lettuce, and Boston lettuce. With a slotted spoon remove the chicken from the marinade, discarding marinade. Arrange chicken, papaya, and avocado on the lettuce bed. Arrange beet strips in a clump in one corner.
- In a mixer, mix all dressing ingredients. Process until smooth. Pour over the salad and serve.
Per serving: 325 calories (35% calories from fat), 31 g protein, 13 g total fat (2.2 g saturated fat0, 23 g carbohydrate, 8 g dietary fiber, 66 mg cholesterol, 195 mg sodium, 1,228 mg potassium Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (1 fruit, 2 vegetable)
|Amount Per Serving|
|% Daily Value*|
|Total Fat 13||20%|
|Saturated Fat 2.2||11%|
|Total Carbohydrate 23||7.7%|
|Dietary Fiber 8||32%|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Diabetic Dinner Recipes