IN THIS CHAPTER

Preparing chicken more than a dozen ways

Trying other types of poultry

Lean cuts of poultry make quick, delicious meals and are a great protein option for people with diabetes. From fun and tasty chicken tenders to juicy turkey burgers, nothing says “family favorite” like poultry. The healthiest poultry choices for people with diabetes are white meat cuts like breasts and tenderloins with the skin removed. Dark meat cuts and duck contain more fat, so it’s a good idea to enjoy these in moderation.

The recipes in this chapter were designed to showcase the flavors of chicken, turkey, and even Cornish hens without compromising your healthy eating efforts. They incorporate lean cuts of poultry with healthy cooking methods — you won’t find greasy fried chicken in this chapter — and both classic and more exotic flavor profiles to create dishes you’ll love to cook again and again.

Mediterranean-Style Chicken Scaloppine

PREP TIME: ABOUT 15 MIN PLUS MARINATING TIME | COOK TIME: 1 HR | SERVINGS: 6 | SERVING SIZE: 3 OUNCES

INGREDIENTS

Six 3-ounce boneless, skinless chicken breast halves

2 cups fat-free Greek yogurt

¼ cup lemon juice

Zest of 1 lemon

¼ cup freshly chopped baby dill

2 teaspoons paprika

2 garlic cloves, minced

teaspoon salt

¼ teaspoon freshly ground black pepper

1 cup dried whole-wheat bread crumbs

2½ cups frozen artichoke hearts, thawed

2 tablespoons extra-virgin olive oil

¼ cup finely chopped fresh parsley

1 lemon, sliced

DIRECTIONS

1 Wash chicken breasts under cold running water, and pat dry.

2 In a medium bowl, combine the yogurt, lemon juice, lemon zest, baby dill, paprika, garlic, salt, and pepper. Measure out ½ cup of this marinade, and reserve the rest in the refrigerator.

3 Add the chicken to the ½ cup of marinade, and coat each piece well. Refrigerate overnight.

4 Preheat the oven to 350 degrees.

5 Remove the chicken from the marinade, discard the marinade, and roll the chicken in bread crumbs, coating evenly.

6 Arrange the chicken in a single layer in a large baking pan. Add the artichoke hearts in with the chicken. Drizzle the olive oil over the chicken and artichokes. Bake at 350 degrees, uncovered, for 45 minutes, or until the chicken is no longer pink.

7 Transfer to a serving platter, and serve with the remaining marinade as a sauce and parsley and lemon slices as a garnish.

VARY IT! Turkey breast and cod filets also work well with this recipe.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein, ½ Fat; Calories 260 (from Fat 70); Fat 8g (Saturated 1.4g, Trans 0.0g); Cholesterol 50mg; Sodium 140mg; Potassium 500mg; Total Carbohydrate 21g (Dietary Fiber 5g, Sugars 4g); Protein 29g; Phosphorus 295mg.

Roasted Chicken Kiev

PREP TIME: 30 MIN PLUS 4 HR FREEZING TIME | COOK TIME: 45 MIN | SERVINGS: 6 | SERVING SIZE: 3 OUNCES

INGREDIENTS

¼ cup extra-virgin olive oil

¼ cup freshly chopped parsley

½ teaspoon dried rosemary

4 cloves garlic, minced

teaspoon salt

¼ teaspoon freshly ground black pepper

Three 8-ounce boneless, skinless chicken breasts, halved

¼ cup fat-free milk

⅓ cup dried bread crumbs

1 lemon, cut into wedges

DIRECTIONS

1 With a whisk, combine the olive oil, parsley, rosemary, garlic, salt, and pepper in a small mixing bowl. Divide the mixture evenly into 6 ice cube tray compartments; freeze until firm (approximately 4 hours).

2 Preheat the oven to 400 degrees. Place each chicken breast half between 2 sheets of wax paper and flatten to ¼-inch thickness with a meat mallet or rolling pin.

3 Place an oil cube in the center of each chicken breast; fold the ends over the oil and roll up, beginning with the long side. Secure each end with wooden toothpicks.

4 Dip the chicken rolls into the milk and coat thoroughly with bread crumbs. Transfer to a 9-x-13-inch baking dish. Bake at 400 degrees for 25 minutes until browned.

5 Arrange the chicken on a serving platter, spoon the juices from the pan over the top, garnish with the lemon wedges, and serve.

TIP: This low-fat version of a classic dish is great to serve when entertaining.

PER SERVING: Choices/Exchanges ½ Starch, 3 Lean Protein, 1½ Fat; Calories 240 (from Fat 110); Fat 12g (Saturated 2.1g, Trans 0.0g); Cholesterol 65mg; Sodium 130mg; Potassium 250mg; Total Carbohydrate 6g (Dietary Fiber 0g, Sugars 1g); Protein 25g; Phosphorus 200mg.

Baked Chicken with Wine Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 1 HR 20 MIN | SERVINGS: 8 | SERVING SIZE: ONE 3- TO 4-OUNCE PIECE CHICKEN PLUS SAUCE

INGREDIENTS

2 tablespoons extra-virgin olive oil, divided

Four 8-ounce boneless, skinless chicken breasts, halved

2 tablespoons flour

½ cup low-sodium chicken broth

¾ cup plain fat-free Greek yogurt

¼ cup dry white wine

Zest of 1 lemon

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 teaspoon minced fresh thyme

½ teaspoon ground sage

½ cup sliced mushrooms

4 tablespoons finely chopped fresh parsley sprigs

DIRECTIONS

1 Preheat the oven to 350 degrees. Grease a shallow baking dish with 1 tablespoon of olive oil; place the chicken breasts in the dish. Bake uncovered for 30 minutes.

2 Meanwhile, heat the remaining olive oil in a medium saucepan over medium heat. Add the flour, and stir until smooth. Add the chicken broth, and stir until the mixture is thickened. Add the yogurt, wine, lemon zest, salt, pepper, thyme, and sage. Stir until completely smooth.

3 Remove the chicken from the oven, and turn the chicken breasts over. Cover the chicken with the mushrooms, and pour the sauce over the top. Continue to bake, uncovered, for another 30 minutes or until the chicken is no longer pink. Transfer the chicken to a serving platter, spoon the sauce over the chicken, garnish with parsley sprigs, and serve.

VARY IT! This wine sauce is also delicious with turkey or Cornish game hens.

PER SERVING: Choices/Exchanges 4 Lean Protein; Calories 180 (from Fat 50); Fat 6g (Saturated 1.3g, Trans 0.0g); Cholesterol 65mg; Sodium 150mg; Potassium 270mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 1g); Protein 27g; Phosphorus 215mg.

Chicken and Vegetable Stir-Fry

PREP TIME: ABOUT 10 MIN | COOK TIME: 20 MIN | SERVINGS: 8 | SERVING SIZE: ONE 3- TO 4-OUNCE CHICKEN BREAST PLUS ½ CUP VEGETABLES/SAUCE

INGREDIENTS

1 tablespoon extra-virgin olive oil

Four 8-ounce boneless, skinless chicken breasts, cut into thin strips about ⅛ inch wide

2 garlic cloves, minced

2 teaspoons grated fresh ginger

1 tablespoon light soy sauce

1 cup sliced celery

1 cup sliced fresh mushrooms

2 cup julienned zucchini

2 teaspoons cornstarch

DIRECTIONS

1 In a large skillet or wok, heat the oil. Add the chicken, garlic, and ginger. Stir-fry until the chicken turns white, about 5 minutes.

2 Stir in the soy sauce, celery, mushrooms, and zucchini. Cover, and continue to cook for about 5 minutes.

3 In a small bowl, mix the cornstarch and 3 tablespoons of water until well combined. Slowly add this mixture to the chicken, stirring constantly. Continue to cook for 2–5 minutes, until mixture is thickened. Remove from the heat, and serve.

VARY IT! You can also use squash and red or green bell peppers in the recipe. It works well with turkey breast, too.

PER SERVING: Choices/Exchanges 3 Lean Protein; Calories 160 (from Fat 40); Fat 4.5g (Saturated 1.0g, Trans 0.0g); Cholesterol 65mg; Sodium 140mg; Potassium 340mg; Total Carbohydrate 3g (Dietary Fiber 1g, Sugars 1g); Protein 25g; Phosphorus 200mg.

Chicken Paprika

PREP TIME: ABOUT 5 MIN | COOK TIME: 35 MIN | SERVINGS: 8 | SERVING SIZE: ONE 3- TO 4-OUNCE PIECE CHICKEN PLUS SAUCE

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 large onion, minced

1 medium red bell pepper, julienned

1 cup sliced fresh mushrooms

1–2 teaspoons smoked paprika

2 tablespoons lemon juice

teaspoon salt

⅛ teaspoon freshly ground black pepper

Four 8-ounce boneless, skinless chicken breasts, halved

8 ounces plain low-fat Greek yogurt

DIRECTIONS

1 Heat the oil in a large skillet over medium heat. Add the onion, red pepper, and mushrooms, and sauté until tender, about 3–4 minutes.

2 Add 1 cup of water, the paprika, lemon juice, salt, and pepper, blending well. Bring the mixture to a boil over high heat, and reduce the heat to medium. Add the chicken; cover, and let simmer for 25–30 minutes or until the chicken is no longer pink.

3 Reduce the heat to low, quickly stir in the Greek yogurt, mixing well, and continue to cook for 1–2 minutes. Do not boil. Serve hot.

TIP: It is important not to let the Greek yogurt boil or it will curdle. This healthful rendition of a Hungarian classic tastes great served with rice, barley, or other whole grains.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 4 Lean Protein; Calories 180 (from Fat 45); Fat 5g (Saturated 1.4g, Trans 0.0g); Cholesterol 65mg; Sodium 90mg; Potassium 350mg; Total Carbohydrate 6g (Dietary Fiber 1g, Sugars 3g); Protein 27g; Phosphorus 235mg.

Chicken Parmesan

PREP TIME: ABOUT 5 MIN | COOK TIME: 45 MIN | SERVINGS: 6 | SERVING SIZE: ONE 3-OUNCE PIECE CHICKEN PLUS SAUCE

INGREDIENTS

Six 3-ounce boneless, skinless chicken breast halves

½ cup plain soft bread crumbs

2 tablespoons freshly grated Parmigiano-Reggiano cheese

¼ teaspoon freshly ground black pepper

1 egg beaten with ¼ cup water in a shallow bowl

2 tablespoons extra-virgin olive oil

1½ cups Marinara Sauce (see Chapter 6)

1 cup shredded skim-milk mozzarella

DIRECTIONS

1 Preheat the oven to 425 degrees. Place the chicken breasts on a cutting board, and pound with a meat hammer until thin.

2 In a shallow dish, combine the bread crumbs, Parmesan cheese, and pepper.

3 Dip the chicken breasts into the egg mixture and then the crumb mixture, coating both sides.

4 In a large nonstick skillet, heat the oil. Add the chicken, and sauté until golden brown, about 4–5 minutes on each side or until the chicken is no longer pink. Transfer the chicken to a shallow baking pan.

5 Pour the sauce over the chicken, and sprinkle mozzarella over the top.

6 Bake at 425 degrees for 20–25 minutes or until mozzarella is melted and slightly golden.

TIP: This dish tastes great with Garlic Fettuccine (see Chapter 6) and Fettuccine with Peppers and Broccoli (see Chapter 6).

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 3 Lean Protein, 1½ Fat; Calories 230 (from Fat 100); Fat 11g (Saturated 3.7g, Trans 0.0g); Cholesterol 95mg; Sodium 210mg; Potassium 380mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 3g); Protein 25g; Phosphorus 275mg.

Chicken Provençal

PREP TIME: ABOUT 5 MIN | COOK TIME: 25 MIN | SERVINGS: 4 | SERVING SIZE: 3–4 OUNCES

INGREDIENTS

2 tablespoons extra-virgin olive oil

Two 8-ounce boneless, skinless chicken breasts, halved

1 medium garlic clove, minced

¼ cup minced onion

¼ cup minced green bell pepper

½ cup dry white wine

1 cup canned diced tomatoes

¼ cup pitted Kalamata olives

¼ cup finely chopped fresh basil

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 Heat the oil in a skillet over medium heat. Add the chicken, and brown about 3–5 minutes.

2 Add the remaining ingredients, and cook uncovered over medium heat for 20 minutes or until the chicken is no longer pink. Transfer to a serving platter and season with additional pepper to taste, if desired, before serving.

VARY IT! Fish filets and vegetables such as zucchini and eggplant also work well in this recipe.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 3 Lean Protein, 1½ Fat; Calories 240 (from Fat 110); Fat 12g (Saturated 2.0g, Trans 0.0g); Cholesterol 65mg; Sodium 280mg; Potassium 380mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 3g); Protein 24g; Phosphorus 195mg.

Lemon Chicken

PREP TIME: ABOUT 5 MIN | COOK TIME: 35 MIN | SERVINGS: 6 | SERVING SIZE: 3–4 OUNCES

INGREDIENTS

Three 8-ounce boneless, skinless chicken breasts, halved

1 cup dried bread crumbs

Nonstick cooking spray

¼ cup extra-virgin olive oil

¼ cup low-sodium chicken broth

Grated zest of 1 lemon

3 medium garlic cloves, minced

½ cup fresh lemon juice

½ cup water

¼ cup minced fresh oregano

1 medium lemon, cut into wedges

¼ cup minced fresh parsley, divided

DIRECTIONS

1 Preheat the oven to 325 degrees. Rinse the chicken in cold water, and then roll it in the bread crumbs.

2 Spray a skillet with nonstick cooking spray, and brown the coated chicken breasts over medium heat about 3 minutes on each side. Transfer the browned chicken to a baking dish.

3 In a small bowl, combine the remaining ingredients, except the lemon and parsley. Pour the sauce over the chicken. Bake the chicken at 325 degrees, uncovered, for 30 minutes until the chicken is no longer pink.

4 Transfer to a serving platter, and spoon the sauce over the chicken. Garnish with the lemon and parsley.

TIP: Try serving this dish with orzo (a rice-shaped pasta) and good, crusty French bread.

PER SERVING: Choices/Exchanges 1 Starch, 3 Lean Protein, 1½ Fat; Calories 280 (from Fat 120); Fat 13g (Saturated 2.2g, Trans 0.0g); Cholesterol 65mg; Sodium 190mg; Potassium 290mg; Total Carbohydrate 14g (Dietary Fiber 1g, Sugars 2g); Protein 26g; Phosphorus 210mg.

Chicken with Mushroom Cream Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 8 | SERVING SIZE: 3 OUNCES

INGREDIENTS

1 tablespoon extra-virgin olive oil

Eight 3-ounce boneless, skinless chicken breast halves

½ cup sliced mushrooms

3 tablespoons flour

½ cup low-sodium chicken broth

¾ cup white wine

2 teaspoons lemon zest

½ teaspoons lemon pepper

1 cup plain fat-free Greek yogurt

Parsley sprigs

DIRECTIONS

1 In a large nonstick skillet, heat the oil; add the chicken and cook for 5 minutes on each side. Remove the chicken, and keep warm. Add the mushrooms to the skillet, and cook until tender.

2 In a small bowl, whisk the flour with the broth and wine. Stir the mixture into the skillet, and add the lemon zest and pepper. Cook until thickened and bubbly.

3 Return the chicken to the skillet, and cook until the chicken is no longer pink. Transfer the chicken to a platter. Stir the yogurt into the skillet and heat thoroughly. Pour the sauce over the chicken, and garnish with parsley.

TIP: This dish is good with green beans, asparagus, and broccoli sautéed in olive oil.

PER SERVING: Choices/Exchanges 3 Lean Protein; Calories 150 (from Fat 35); Fat 4g (Saturated 0.8g, Trans 0.0g); Cholesterol 50mg; Sodium 85mg; Potassium 220mg; Total Carbohydrate 4g (Dietary Fiber 0g, Sugars 1g); Protein 21g; Phosphorus 180mg.

Grilled Herb Chicken with Wine and Roasted Garlic

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 45 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES

INGREDIENTS

Four 3-ounce boneless, skinless chicken breast halves

2 tablespoons extra-virgin olive oil, divided

1 cup red wine

3 sprigs fresh thyme

5 garlic cloves, minced

5 garlic cloves, whole and unpeeled

⅛ teaspoon freshly ground black pepper

DIRECTIONS

1 In a plastic zippered bag, place chicken, 1 tablespoon of the oil, wine, thyme, and minced garlic. Marinate for 2–3 hours in the refrigerator.

2 Preheat the oven to 375 degrees.

3 Spread the whole garlic cloves on a cookie sheet, drizzle with the remaining oil, and sprinkle with pepper. Bake for 30 minutes, stirring occasionally, until soft.

4 When cool, squeeze the garlic paste from the cloves, and mash in a small bowl with a fork.

5 Remove the chicken from the marinade, and grill for 12–15 minutes, turning frequently and brushing with garlic paste. Transfer to a platter, and serve hot.

PER SERVING: Choices/Exchanges 3 Lean Protein, ½ Fat; Calories 160 (from Fat 60); Fat 7g (Saturated 1.3g, Trans 0.0g); Cholesterol 50mg; Sodium 45mg; Potassium 180mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 0g); Protein 18g; Phosphorus 140mg.

Grilled Lemon Mustard Chicken

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 15 MIN | SERVINGS: 6 | SERVING SIZE: 3 OUNCES

INGREDIENTS

Juice of 6 medium lemons

½ cup mustard seeds

1 tablespoon minced fresh tarragon

2 tablespoons freshly ground black pepper

4 garlic cloves, minced

2 tablespoons extra-virgin olive oil

Three 8-ounce boneless, skinless chicken breasts, halved

DIRECTIONS

1 In a small mixing bowl, combine the lemon juice, mustard seeds, tarragon, pepper, garlic, and oil; mix well.

2 Place the chicken in a baking dish, and pour the marinade on top. Cover, and refrigerate overnight.

3 Grill the chicken over medium heat for 10–15 minutes, basting with the marinade. Serve hot.

PER SERVING: Choices/Exchanges ½ Carbohydrate, 4 Lean Protein, 1 Fat; Calories 260 (from Fat 120); Fat 13g (Saturated 1.7g, Trans 0.0g); Cholesterol 65mg; Sodium 70mg; Potassium 390mg; Total Carbohydrate 9g (Dietary Fiber 3g, Sugars 2g); Protein 28g; Phosphorus 310mg.

Herbed Cornish Hens

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 30 MIN | SERVINGS: 8 | SERVING SIZE: ½ CORNISH HEN

INGREDIENTS

4 Cornish hens, giblets removed (about 1¼ pound each)

2 cups white wine, divided

2 garlic cloves, minced

1 small onion, minced

½ teaspoon celery seeds

½ teaspoon poultry seasoning

½ teaspoon paprika

½ teaspoon dried oregano

¼ teaspoon freshly ground black pepper

DIRECTIONS

1 Using a long, sharp knife, split each hen lengthwise. You may also buy precut hens.

2 Place the hens, cavity side up, on a rack in a shallow roasting pan. Pour 1½ cups of the wine over the hens; set aside.

3 In a shallow bowl, combine the garlic, onion, celery seeds, poultry seasoning, paprika, oregano, and pepper. Sprinkle half of the combined seasonings over the cavity of each split half. Cover, and refrigerate. Allow the hens to marinate for 2–3 hours.

4 Preheat the oven to 350 degrees. Bake the hens uncovered for 1 hour. Remove from the oven, turn breast side up, and remove the skin. Pour the remaining ½ cup of wine over the top, and sprinkle with the remaining seasonings.

5 Continue to bake for an additional 25–30 minutes, basting every 10 minutes until the hens are done. Transfer to a serving platter, and serve hot.

PER SERVING: Choices/Exchanges 4 Lean Protein; Calories 190 (from Fat 45); Fat 5g (Saturated 1.2g, Trans 0.0g); Cholesterol 130mg; Sodium 80mg; Potassium 350mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 29g; Phosphorus 195mg.

Slow-Roasted Turkey Breast in Beer-Mustard Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 2½ HR | SERVINGS: 10 | SERVING SIZE: 3 OUNCES TURKEY

INGREDIENTS

5-pound, bone-in turkey breast, skin removed

1 tablespoon prepared mustard

½ cup light beer

¼ cup red wine vinegar

¾ cup ketchup

1 tablespoon no-added-salt tomato paste

½ cup spicy no-added-salt tomato juice (or spice up mild juice with several drops of hot pepper sauce)

¼ teaspoon freshly ground black pepper

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 Spread the turkey breast with mustard.

3 In a small bowl, combine the beer, vinegar, ketchup, tomato paste, and tomato juice. Pour the mixture over the turkey, and then sprinkle with pepper.

4 Roast, covered, for 1½ hours at 350 degrees. Remove the cover, and roast an additional 1 hour, basting occasionally. Transfer to a serving platter, and serve.

PER SERVING: Choices/Exchanges ½ Carbohydrate, 5 Lean Protein; Calories 220 (from Fat 25); Fat 3g (Saturated 0.8g, Trans 0.0g); Cholesterol 105mg; Sodium 350mg; Potassium 440mg; Total Carbohydrate 6g (Dietary Fiber 0g, Sugars 5g); Protein 39g; Phosphorus 310mg.

Ginger Curr y Chicken Kabobs

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 5 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES

INGREDIENTS

4 teaspoons fresh lemon juice

½ teaspoon cayenne pepper

¼ teaspoon freshly ground black pepper

1-inch piece of fresh ginger, peeled and minced

1 teaspoon curry powder

4 teaspoons extra-virgin olive oil

Two 8-ounce boneless, skinless chicken breasts, halved and cut into ¼-inch strips

DIRECTIONS

1 In a medium bowl, combine all ingredients except the chicken. Add the chicken, and let marinate overnight in the refrigerator.

2 Thread the chicken onto metal or wooden skewers (remember to soak the wooden skewers in water before using).

3 Grill over medium heat until the chicken is no longer pink, about 15 minutes. Transfer to a platter, and serve.

PER SERVING: Choices/Exchanges 3 Lean Protein, ½ Fat; Calories 170 (from Fat 60); Fat 7g (Saturated 1.4g, Trans 0.0g); Cholesterol 65mg; Sodium 60mg; Potassium 220mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g); Protein 24g; Phosphorus 175mg.

Oven-Baked Chicken Tenders

PREP TIME: ABOUT 5 MIN | COOK TIME: 12 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES

INGREDIENTS

Two 8-ounce boneless, skinless chicken breasts, halved

2 egg whites, beaten

½ cup whole-wheat cracker crumbs

1 teaspoon paprika

2 teaspoons grated fresh Parmigiano-Reggiano cheese

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 Cut each chicken breast into 2½-inch strips. Dip each strip into the egg whites.

3 On a flat plate or in a plastic bag, combine the cracker crumbs with paprika and cheese. Add the chicken strips, and coat with the crumb mixture.

4 On a nonstick cookie sheet, place the chicken strips side by side in one layer. Bake at 350 degrees for 10–12 minutes until golden and crunchy.

TIP: Kids will love these easy-to-eat strips of crunchy chicken that are baked, not fried. Serve with Marinara Sauce (see Chapter 6).

PER SERVING: Choices/Exchanges ½ Starch, 4 Lean Protein; Calories 190 (from Fat 45); Fat 5g (Saturated 1.3g, Trans 0.0g); Cholesterol 65mg; Sodium 160mg; Potassium 280mg; Total Carbohydrate 9g (Dietary Fiber 1g, Sugars 1g); Protein 27g; Phosphorus 220mg.

Wine-Poached Chicken with Herbs and Vegetables

PREP TIME: ABOUT 5 MIN | COOK TIME: 1 HR | SERVINGS: 8 | SERVING SIZE: 3 OUNCES PLUS ½ CUP VEGETABLES

INGREDIENTS

4 quarts low-sodium chicken broth

2 cups dry white wine

4 large bay leaves

4 sprigs fresh thyme

¼ teaspoon freshly ground black pepper

4-pound chicken, giblets removed, washed and patted dry

½ pound carrots, peeled and julienned

½ pound turnips, peeled and julienned

½ pound parsnips, peeled and julienned

4 small leeks, washed and trimmed

DIRECTIONS

1 In a large stockpot, combine the broth, wine, bay leaves, thyme, dash salt (optional), and pepper. Let simmer over medium heat while you prepare the chicken.

2 Stuff the cavity with ⅓ each of the carrots, turnips, and parsnips; then truss. Add the stuffed chicken to the stockpot, and poach, covered, over low heat for 30 minutes.

3 Add the remaining vegetables with the leeks, and continue to simmer for 25–30 minutes, or until juices run clear when the chicken is pierced with a fork.

4 Remove the chicken and vegetables to a serving platter. Carve the chicken, remove the skin, and surround the sliced meat with poached vegetables to serve.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, 3 Lean Protein; Calories 190 (from Fat 45); Fat 5g (Saturated 1.5g, Trans 0.0g); Cholesterol 65mg; Sodium 105mg; Potassium 410mg; Total Carbohydrate 11g (Dietary Fiber 2g, Sugars 4g); Protein 23g; Phosphorus 160mg.

Sautéed Chicken with Artichoke Hearts

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 3–4 OUNCES WITH ½ CUP ARTICHOKES/SAUCE

INGREDIENTS

Nonstick cooking spray

Three 8-ounce boneless, skinless chicken breasts, halved

½ cup low-sodium chicken stock

¼ cup dry white wine

Two 8-ounce cans artichoke hearts, packed in water, drained and quartered

1 medium onion, diced

1 medium green bell pepper, chopped

2 tablespoons minced fresh tarragon or mint

¼ teaspoon white pepper

2 teaspoons cornstarch

1 tablespoon cold water

2 medium tomatoes, cut into wedges

DIRECTIONS

1 Coat a large skillet with nonstick cooking spray; place over medium heat until hot. Add the chicken, and sauté until lightly browned, about 3–4 minutes per side.

2 Add the chicken stock, wine, artichokes, onion, green pepper, tarragon or mint, and white pepper; stir well. Bring to a boil, cover, reduce heat, and let simmer for 10–15 minutes or until the chicken is no longer pink and the vegetables are just tender.

3 In a small bowl, combine the cornstarch and water; add to the chicken mixture along with the tomato wedges, stirring until the mixture has thickened. Remove from the heat, and serve.

VARY IT! Broccoli, asparagus, and bell peppers would also make great additions to this recipe.

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, 3 Lean Protein; Calories 190 (from Fat 25); Fat 3g (Saturated 0.8g, Trans 0.0g); Cholesterol 65mg; Sodium 200mg; Potassium 540mg; Total Carbohydrate 12g (Dietary Fiber 4g, Sugars 3g); Protein 27g; Phosphorus 235mg.

Spicy Chicken Drumsticks

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 50 MIN | SERVINGS: 2 | SERVING SIZE: 2 DRUMSTICKS

INGREDIENTS

¼ cup plain low-fat yogurt

2 tablespoons hot pepper sauce

Crushed red pepper flakes, to taste

4 chicken drumsticks, skinned (about 1 pound)

¼ cup dried bread crumbs

DIRECTIONS

1 In a shallow dish, combine the yogurt, hot pepper sauce, and crushed red pepper flakes, mixing well. Add the drumsticks, turning to coat. Cover, and marinate in the refrigerator for 2–4 hours.

2 Preheat the oven to 350 degrees.

3 Remove the drumsticks from the marinade, dredge in the bread crumbs, and place in a baking dish. Bake at 350 degrees for 40–50 minutes. Transfer to a serving platter, and serve.

PER SERVING: Choices/Exchanges 1 Starch, 4 Lean Protein; Calories 250 (from Fat 60); Fat 7g (Saturated 1.9g, Trans 0.0g); Cholesterol 100mg; Sodium 290mg; Potassium 350mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 2g); Protein 33g; Phosphorus 250mg.

Turkey Burgers

PREP TIME: ABOUT 5 MIN | COOK TIME: 15 MIN | SERVINGS: 6 | SERVING SIZE: 3 OUNCES

INGREDIENTS

1¼ pounds ground turkey breast

1 egg white

1 tablespoon grated onion

¼ teaspoon dried thyme

½ teaspoon poultry seasoning

¼ teaspoon dried sage

Freshly ground black pepper

6 tablespoons Homemade Seasoned Bread Crumbs (see Chapter 14)

DIRECTIONS

1 In a medium bowl, combine all the ingredients except the bread crumbs. Form the meat into 6 patties, and press each one lightly into the bread crumbs.

2 Prepare an outside grill or oven broiler, and grill or broil 6 inches from the heat for 4–5 minutes per side until cooked through. Serve warm on split buns and with your favorite condiments.

PER SERVING: Choices/Exchanges 3 Lean Protein; Calories 120 (from Fat 5); Fat 0.5g (Saturated 0.2g, Trans 0.0g); Cholesterol 60mg; Sodium 90mg; Potassium 240mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 0g); Protein 23g; Phosphorus 180mg.

Turkey with Almond Duxelles

PREP TIME: ABOUT 5 MIN | COOK TIME:30–40 MIN | SERVINGS: 8 | SERVING SIZE: 1 TURKEY CUTLET PLUS SAUCE

INGREDIENTS

2 tablespoons extra-virgin olive oil

¼ cup dry sherry

¾ pound diced fresh mushrooms

4 medium shallots, finely minced

2 garlic cloves, minced

1 teaspoon minced fresh thyme

Dash cayenne pepper

½ cup ground almonds

¼ teaspoon freshly ground black pepper

2 pounds turkey breast cutlets, pounded to ¼-inch thickness and cut into 8 portions

Paprika, for garnish

½ cup low-fat plain Greek yogurt

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large skillet over medium heat, heat the olive oil and sherry. Add the mushrooms, shallots, garlic, thyme, and cayenne pepper. Cook, stirring often, until the mushrooms turn dark. Add the ground almonds, dash salt (optional), and pepper, and sauté for 2–3 minutes.

3 Divide the mixture into 8 portions, and place each portion in the center of each turkey portion. Fold the edges over, roll up, and place in a baking dish, seam side down, 1 inch apart.

4 Place about 1 tablespoon Greek yogurt over each turkey roll, and sprinkle with paprika. Bake at 350 degrees for 25–30 minutes or until the turkey is tender. Transfer to a serving platter, and serve.

PER SERVING: CHOICES/EXCHANGES ½ Carbohydrate, 4 Lean Protein, ½ Fat; Calories 240 (from Fat 90); Fat 10g (Saturated 1.5g, Trans 0.0g); Cholesterol 70mg; Sodium 100mg; Potassium 480mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 2g); Protein 32g; Phosphorus 310mg.