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Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.
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American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311
DOI: 10.2337/9781580405638
Library of Congress Cataloging-in-Publication Data
Gassenheimer, Linda.
Quick & easy chicken : diabetes-friendly recipes everyone will love / Linda Gassenheimer.
pages cm
title: Quick and easy chicken
Includes bibliographical references and index.
ISBN 978-1-58040-563-8 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. Cooking (Chicken) 3. Quick and easy cooking. 4. International cooking. I. Title. II. Title: Quick and easy chicken.
RC662.G39 2015
641.5’6314--dc23
2014025361
eISBN: 978-1-58040-617-8
To my husband, Harold,
for his love,
constant enthusiasm for my work,
and support.
Contents
Latin and Caribbean
Mediterranean
Asian/Indian
Sandwich Suppers
Salad and Soup Suppers
One of the best parts of writing a book is working with so many talented and friendly people. I’d like to thank them all for their enthusiastic support.
My biggest thank-you goes to my husband, Harold, who supported me, helped me test every recipe, and spent hours helping me edit every word. His constant encouragement of all of my work has made this book a partnership.
Thank you to Abe Ogden, director of book publishing at the American Diabetes Association, for his guidance and support. He worked closely with me to bring this book to life.
Thank you to Joseph Cooper and Bonnie Berman, hosts of Topical Currents, and to the staff at WLRN National Public Radio for their help and enthusiasm for my weekly “Food News and Views” segment.
I’d also like to thank my family, who have supported my projects and encouraged me every step of the way: my son James, his wife, Patty, and their children, Zachary, Jacob, and Haley; my son John, his wife, Jill, and their children, Jeffrey and Joanna; my son Charles, his wife, Lori, and their sons, Daniel and Matthew; and my sister, Roberta, and her husband, Robert.
And, finally, thank you to all of my readers and listeners who have written and called over the years. You have helped to shape my ideas and have made the solitary task of writing a two-way street.
Throughout history, chicken dishes have been a symbol of comfort and well-being. Henry IV, the king of France, wanted no peasant to be without a chicken in his pot every Sunday. Herbert Hoover’s 1928 party slogan was “a chicken in every pot.” Today, as then, chicken is a staple of hearty, healthy meals.
Grilled, sautéed, roasted, or poached—chicken is a great palette to paint a meal on. From All-American to Asian, African, Latin American, or Mediterranean dishes, chicken is the perfect meat to carry these flavors. You’ll find a wide range of dishes to fit your every mood in this book. The recipes are quick, easy, and family-friendly.
Feeling like American comfort food? Try the Sangria-Braised Pulled Chicken Sliders or the Pecan-Crusted, Honey-Glazed Chicken. Enjoy a hint of India with Curry-Kissed Chicken or a Chinese dinner with Kung Pao Chicken. Or savor the flavors of North Africa with Moroccan Spiced Chicken. Looking for a soup supper? The Garlic-Chicken Soup with Sesame-Parmesan Crostini might fit the bill. And for those times when you want a quick sandwich meal, make the Barbecued-Chicken Roll or Sloppy Joes.
All of the recipes are complete meals based on ingredients you can easily find in your local supermarket. Look at the Shop Smart section of this book for help choosing the right ingredients.
For ease and speed, all of these recipes use chicken parts rather than whole chickens.
Helpful Hints and Countdown
Each recipe contains tips on shopping and cooking and a game plan (countdown), so you can get the whole meal on the table at the same time.
Shopping
Many staple ingredients are used throughout this book. If you keep these staple items on hand, you’ll only need to pick up the fresh ingredients to make delicious meals in minutes.
• Oils: olive oil, olive oil cooking spray, vegetable oil cooking spray, canola oil
• Frozen ingredients: frozen diced onion, frozen diced green bell pepper, frozen corn kernels
• Condiments: reduced-fat oil and vinegar dressing, reduced-fat mayonnaise, balsamic vinegar
• Sauces: low-sodium tomato sauce, low-sodium pasta sauce, hot pepper sauce
• Fat-free, low-sodium chicken stock
• Vegetables: minced garlic, whole garlic, carrots, onion
• Spices and herbs (less than 6 months old): ground cumin, dried oregano, dried thyme
• Grains: microwave brown, white, and long-grain white rice
Chicken Cooking and Storing Tips
Cooking Temperatures
• Boneless white meat should reach 165°F.
• Boneless dark meat should reach 170°F.
• Juices should be clear, not pink, when pierced by a fork.
• Chicken should never be served medium or rare.
Storing Chicken
Refrigerate raw chicken immediately. It should not be stored at room temperature.
Freeze uncooked chicken if it is not used within 2 days.
Thawing Frozen Chicken
Always thaw chicken in the refrigerator. Cut-up parts will take about 3–9 hours to thaw.
For quick thawing, place the chicken (wrapped well) in cold water and change the water often.
Safety
Wash hands, countertops, cutting boards, knives, and other utensils used in preparing raw chicken with soapy hot water.
To help make these dinners in minutes, I have used ingredients you can find in your local supermarket. This guide isn’t a specific recommendation of any particular brand. You can choose from the many options available. The key is to shop smart by looking at the nutrition information provided in this section. I have listed the items for which I have found a range of products with variations in calorie, fat, carbohydrate, or sodium content to guide you toward healthy options. You may not find the exact values. Use this information as a guideline for what you choose. Once you find ingredients you like, keep them on hand so that you only have to shop for a few fresh ingredients.
Look for the following:
• Fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.
• Low-sodium pasta sauce with 130 calories, less than 4.0 g fat, and 80 mg sodium per cup.
• Low-sodium tomato sauce with 70 calories, 0.5 g fat, and 27 mg sodium per cup.
• Low-sodium, no-sugar-added, diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
• Light coconut milk with 150 calories, 12.0 g fat, and 45 mg sodium per cup.
• Light tortillas, 8–9 inches in diameter, weighing 39 g (or 1 1/2 ounces), with 80 calories, 2.0 g fat, and 250 mg sodium per tortilla.
• Corn tortillas, 6 inches in diameter, weighing 26 g (a little under 1 ounce), with 58 calories, 7.0 g fat, and 3 mg sodium per tortilla.
• Whole-wheat tortillas, 8 inches in diameter, weighing 48 g (a little under 2 ounces), with 130 calories, 2 g fat, and 330 mg sodium per tortilla.
• Whole-wheat pita breads, about 6 inches in diameter, weighing 64 g (a little over 2 ounces), with 170 calories, 1.7 g fat, and 284 mg sodium each.
• Canned fat-free refried beans with 182 calories, 1.0 g fat, and 1012 mg sodium per cup.
• Chimichurri sauce with 90 calories, 9.5 g fat, and 33 mg sodium per tablespoon (Example: Badia Chimichurri Steak Sauce).
• Ground chicken made from chicken breast meat only. If the label just says “ground chicken,” then skin, fat, and dark meat may have been added.
• Low-sodium ketchup with 16 calories and 3 mg sodium per tablespoon.
