Curried Coconut Chicken Author: Cdiabetes Staff Serves: 4 Ingredients 12 ounces boneless chicken breasts, cubed 1 teaspoon salt and pepper to taste 1 tablespoon sunflower oil 2 tablespoons curry powder ? onion, thinly sliced 2 garlic cloves, crushed 4 ounce coconut milk 2 small tomatoes, chopped ? cup tomato puree Instructions Season chicken breasts with salt and pepper and leave aside for 15 minutes. Heat oil in a large saucepan over medium high and cook curry powder for 1 minute. Stir in onion and garlic and cook for 1 more minute. Add marinated chicken and toss to coat with the curry paste. Bring heat down to medium low and let chicken cook for 7-10 minutes until juices run clear. Add tomatoes, coconut milk, tomato puree and stir to combine. Cover and let cook on low for 30-40 minutes, stirring occasionally. Nutrition Information Calories: 296 Fat: 17.2 g Saturated fat: 8.2 g Trans fat: 17.2 g Carbohydrates: 9.7 g Sugar: 4.3 g Sodium: 90 mg Fiber: 3.1 g Protein: 26.8 g Cholesterol: 76 mg 3.2.2925 ?]]>
Chicken Muamba - Gabon Author: Cdiabetes Staff Serves: 4 Ingredients 1 kg chicken thighs pieces (cut into serving-sized pieces) ½ butternut squash (sliced) 2 cups chopped tomatoes 1½ sliced okra ½ cup palm butter 1 cup chicken stock 1 cup chopped onions Fresh juice from 1 lemon 6 cloves Minced garlic ? tsp freshly ground black pepper powder Salt to taste Instructions ? First of all marinate the chicken in garlic, lemon juice and salt for at least 30 minutes. ? Take a pot and put it on medium flame. Add palm oil, add chicken. ? Cook the chicken till it become tender. ? Slow down the heat; add onion, garlic, chili and tomatoes. Cook for 5 to 7 minutes and stir in between. ? Now add chicken stock and cook for 8 minutes. Add squash and again cook for more 5 to 7 minutes. ? Add okra and simmer for 3 more minutes or until okra is properly cooked. ? At last season with salt and freshly ground black pepper powder. Enjoy!!! Nutrition Information Calories: 530 Fat: 10.36 Saturated fat: 3.4 g Carbohydrates: 34 g Sugar: 11.3 g Sodium: 500mg Fiber: 6.4g Protein: 28.7 g Cholesterol: 80 mg 3.2.2925 ?]]>
? Chicken Tikka Drum Sticks Author: Cdiabetes Staff Cuisine: Main Serves: 4 Ingredients 1 pound chicken drum sticks 4 tablespoons skimmed yogurt 1 teaspoons raw papaya paste ? teaspoons ginger paste 1 teaspoon garlic paste 1 teaspoon minced green chili or paprika ? teaspoon salt 1? teaspoon ground white cumin Pinch of yellow food coloring 2 tablespoons sunflower oil Skewers, soaked in water 2 tablespoons vinegar Instructions Add all ingredients to bowl, except chicken. Mix until paste forms. Add chicken drum sticks to mixture to coat chicken with paste. Set aside chicken to marinate for at least 2 hours. Preheat a grill or grilling pan to medium-high heat. Thread chicken into skewers and grill for 8-10 minutes, turning twice to golden brown evenly. Before serving, drizzle with lemon juice and serve with raita. Nutrition Information Serving size: ¼ recipe Calories: 295 Fat: 15.6 g Saturated fat: 3.0 g Trans fat: Fat 0 g Carbohydrates: 2.6 g Sugar: 0 g Sodium: 389 mg Fiber: 0 g Protein: 34.2 g Cholesterol: 101 mg 3.2.2925 ?]]>
This salad makes for a quick, easy lunch that’s high in?protein and will keep you going until dinner. Serve with toasted bread for a more substantial meal. Chicken Pineapple Salad Cook time 30 mins Total time 30 mins Recipe type: Salad Serves: 6 Ingredients 1 cup skinless chicken, boiled, and chopped ½ medium pineapple, sliced ½ cup red onion, sliced 2 tbsp cilantro, chopped 1 tsp salt 1 tsp black pepper 1 tsp white pepper 1 tsp mustard powder 1 cup mayonnaise Instructions Squeeze and drain the liquid from the pineapple. Mix all ingredients together except for the mayonnaise. Add mayonnaise and garnish with tomato and cucumber before serving, if desired. Nutrition Information Calories: 218 Fat: 14 t Saturated fat: 21.1 g Carbohydrates: 16.4 g Sodium: 682 mg Fiber: 0.9 g Protein: 7.8 g Cholesterol: 28 mg 3.2.2310 ?]]>
? Spicy Chicken Drum Sticks For an extra kick try these spicy chicken drum sticks for your next meal! Recipe type: Main Serves: 4 Ingredients 1 pound chicken drum sticks 4 tablespoons skimmed yogurt ? teaspoon ginger paste 1 teaspoon minced garlic 1 teaspoon minced green chili or paprika ? teaspoon oil Skewers, soaked in water 2 tablespoons vinegar Instructions Mix all ingredients (except chicken) in a bowl until a smooth paste forms. Then add in drum sticks and mix to coat chicken. Leave to marinate in the fridge for at least 2 hours. Preheat a grill or grilling pan to medium-high. Thread chicken onto the skewers and grill for 8-10 minutes, turning twice, until the juices run clear. While serving, drizzle with lemon juice and serve with rice. Nutrition Information Serving size: 1 drum stick Calories: 295 Fat: 15.6 g Saturated fat: 3.0 g Sugar: 0 g Sodium: 389 mg Protein: 34.2 g 3.2.2265]]>
Curried Coconut Chicken This flavorful curry dish is easy to make and will last several days in the fridge (if there are any leftovers!). Recipe type: Main Serves: 4 Ingredients 12 ounces boneless chicken breasts, cubed 1 teaspoon salt and pepper 1 tablespoon oil or clarified butter 2 tablespoons curry powder ? onion, thinly sliced 2 garlic cloves, crushed 4 ounce coconut milk 2 small tomatoes, chopped ? cup tomato puree Instructions Season chicken breasts with salt and pepper and leave aside for 15 minutes. Heat oil in a large saucepan over medium-high and cook curry powder for 1 minute. Stir in onion and garlic and cook for 1 more minute. Add marinated chicken and toss to coat with the curry paste. Bring heat down to medium-low and let chicken cook for 7-10 minutes, or until juices run clear. Add tomatoes, coconut milk, tomato puree and stir to combine. Cover and let cook on low for 30-40 minutes, stirring occasionally. Serve with basmati rice or naan. Notes Exchanges: ? Fat, 3 lean meat Nutrition Information Calories: 296 Fat: 17.2 g Saturated fat: 8.2 g Trans fat: 17.2 g Carbohydrates: 9.7 g Sugar: 4.3 g Sodium: 90 mg Fiber: 3.1 g Protein: 26.8 g Cholesterol: 76 g 3.2.2265 ?]]>
This is a fast and simple recipe perfect for any night of the week. ?It requires little prep time and just a little chopping which can be done early to conserve time. ?It is a flavorful and colorful dish. Low Fat Chicken with Tortillas Recipe type: Main Cuisine: Mexican Serves: 4 Ingredients 1 cup boneless chicken, half cooked 1 cup lettuce, sliced 2 tbs green bell pepper, chopped 2 tbs tomatoes, chopped 4 wheat flour tortilla, 6 inch dia 2 tbs fat free sour cream 1 tbs cheese, chopped Instructions Boil chicken for 10 minutes and cut chicken into your desired size. Mix chicken, green bell, tomatoes, lettuce all together in a ball. Set aside the mixture. Heat the tortilla with medium heat. Fry it both side until brown and then place in a plate. Put the chicken mixture over the tortilla and roll it. Garnish with sour cream and cheese. Nutrition Information Calories: 137 Fat: 3.9 g Saturated fat: 1.2 g Trans fat: 0 Carbohydrates: 12.8 g Sugar: 1.2 g Sodium: 60 mg Fiber: 1.2 g Protein: 12.4 g Cholesterol: 34 mg 3.2.2310]]>
This flavorful chicken recipe is ideal for a gluten-free, grain-free or low-carb diet. It is also low in fat. For a dairy-free version, substitute your favorite non-dairy yogurt and use olive oil instead of butter. Baked Chicken Breasts Author: Cdiabetes Staff Recipe type: Main Ingredients 3 skinless, boneless chicken breasts ? cup non-fat plain yogurt 2 ? tablespoons olive oil or butter 1 teaspoon hot sauce 2 teaspoons onion paste 2 teaspoons ginger paste 2 tablespoons garlic powder 1 tablespoon red chili powder 1 teaspoon cumin powder Instructions In a large bowl, add all ingredients and mix till well combined. Cover and refrigerate to marinate for about 1 hour. Preheat the oven to 335 degrees F. Line a baking tray with a foil paper. Place the marinated chicken on lined baking tray. Bake for about 1 hour or chicken is done completely. Nutrition Information Calories: 284 Fat: 14.6 g Saturated fat: 2.9 g Trans fat: 0 g Carbohydrates: 3.4 g Sugar: 0.8 g Sodium: 133 mg Fiber: 0.9 g Protein: 33.5 g Cholesterol: 101 mg 3.2.2925 ?]]>
20 Minute Chicken Creole Prep time 15 mins Cook time 20 mins Total time 35 mins This quick Louisiana dish contains no added fat and very little salt. Recipe type: Main Cuisine: Creole Serves: 4 Ingredients 12 oz boneless, skinless chicken breast, cut into thin strips 1 C canned whole peeled tomatoes, chopped 1 C chili sauce 1? C green bell pepper, rinsed and chopped 1? C celery, rinsed and chopped ? C onion, chopped 1 Tbsp garlic, minced (about 2 – 3 cloves) 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) ? tsp crushed red pepper ? tsp salt 1 Tbsp oil or butter Instructions Heat the oil or butter over medium-high. Cook chicken in hot sauté pan, stirring for 3 – 5 minutes. Reduce heat. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt. Bring to a boil over high heat and then reduce heat to simmer. Simmer, covered for 10 minutes. Nutrition Information Serving size: 1.5 c Calories: 274 Fat: 5 g Saturated fat: 1 g Carbohydrates: 30 g Sodium: 383 g Fiber: 4 g Protein: 30 g [...]]]>