Chicken & Broccoli (Diabetic) Recipe
Recipe
Ingredients
1 tbsp cornstarch
1 tbsp sherry or fat-free chicken broth
2 tbsp soy sauce
1/2 cup fat-free chicken broth
1/8 tsp ground ginger
1/8 tsp garlic powder
Recipe
Preparation
2 medium-size chicken breast halves without skin or visible fat 1
tbsp. vegetable oil 1/2 cup sliced onions 2 cups (6 oz.) frozen
broccoli cuts 1/2 cup fat-free chicken broth Combine first 6
ingredients and mix until smooth to form a marinade. Bone chicken
breasts. Freeze bones for later use in broth and cut chicken into
bite-sized pieces. Place in marinade and refrigerate for 1-4 hours.
Drain well, reserving marinade for later use.
Fry chicken in vegetable oil in heavy frying pan until clear and
firm. Remove chicken from frying pan with a slotted spoon, leaving as
much of the fat as possible still in the frying pan. Add onions and
broccoli to the fat in the frying pan. Slice any larger pieces to
about 1/2-inch thickness. Cook and stir about 1 minute or until
broccoli is thawed.
Add broth to vegetables, mix lightly, cover, and simmer for 5
minutes or until the broccoli is crisp-tender. Add marinade and cook
and stir over moderate heat until sauce is thickened and clear. Add
chicken and reheat to serving temperature. Serve 2/3 cup per serving
over rice. Nutritive values per serving 194 CAL 9gm CHO 20gm PRO 8gm
FAT 1212mg NA without rice Food exchanges per serving: 1
vegetable, 3 lean meat Low-sodium diets: Substitute 1/4 cup lemon
juice for soy sauce and use 1/4 tsp. thyme instead of the ground
ginger. The New Diabetic Cookbook by Mabel Cavaiani
From: Fred Mueller Date: 08-22-93
Servings:
1
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Food Tips of the Week
A few tips on healthy eating
If your aim is to lose weight and also enhance your all round well-being, among other things you really should follow a thoughtfully planned healthy-minded dietary regime. In a perfect world, this ought to include five helpings of grains and vegetables every day and take in the right proportion of nutrients.
Some lower carbohydrate diet guidlines:
* Dietary fiber is essential
Decreasing the carbs in your diet usually results in reduction in fiber also. Look at low carb recipes that are fiber-rich balance the equation.
* Use splenda as a substitute for sugar.
Recipes that call for sugar can be modified to make use of a good substitute like splenda. It has a different density so you will have to do a bit of trial and error and it might not work for every recipe, but it gives pretty good results for the most part.
Superfoods containing flavonoids
(inlcudes cranberry, kale, scarlet runner bean and basil)
The nutrients known as flavonoids which are present in these fruits and vegetables show promise as anti-carcinogens.
Doctors who have been studying the properties of flavonoids suspect that they may well also have many other health benefits, amongst them, anti-asthma and anti-platelet powers.
A good number are also good for weight loss, so should be included in your weight loss program.
Chicken & Broccoli (Diabetic) Recipe from the Recipes-4U Cookbook
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