As Americans make strides in embracing a healthier diet, the popularity for chicken over beef has skyrocketed in recent years. But I’ve found that many chicken recipes are not all that healthy. Thankfully, we can rely on our favorite dietician, Brenda Ponichtera, R.D., to create tasty, healthy chicken recipes that we can add to our repertoire.
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- 2 tablespoons unbleached all-purpose flour
- ¼ cup fat-free milk
- ¾ cup fat-free chicken broth*
- 2 tablespoons grated Parmesan cheese
- ¼ teaspoon salt (optional)
- ⅛ teaspoon ground black pepper
- ⅛ teaspoon ground nutmeg
- 2 packages (10 ounces each) frozen spinach, thawed, drained, and squeezed
- 1½ pounds skinless, boneless, chicken breasts, cut into strips
- Preheat oven to 375 degrees.
- Add flour and milk in a covered container, and shake until thoroughly mixed with no lumps.
- Mix flour mixture with chicken broth in a saucepan.
- Bring to a boil, stirring constantly, until thickened.
- Take off heat and stir in Parmesan cheese, salt, pepper, and nutmeg.
- Mix spinach with ½ of the sauce and spread in a 9 x 13-inch baking pan that has been sprayed with nonstick cooking spray.
- Arrange chicken over spinach.
- Pour remainder of sauce over chicken.
- Sprinkle with additional nutmeg.
- Bake, uncovered, for 20 to 25 minutes or until chicken is no longer pink.
Carb Servings: ½
Exchanges: 1 vegetable, 3 lean meat
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D., Published by Small Steps Press, a division of the American Diabetes Association; retail $18.95. To order call 1-800-232-6733 or visit QuickandHealthy.net. Also available at local and online bookstores.
- 1 pound skinless, boneless chicken breasts, cut into bite-size pieces
- 2¾ cups fat-free chicken broth*
- 1 tablespoon lite soy sauce
- 1 teaspoon ground ginger
- ⅛ teaspoon ground black pepper
- ¼ teaspoon salt (optional)
- ½ teaspoon garlic powder
- 1½ cups sliced onion
- 1 cup sliced mushrooms
- ½ cup sliced carrots
- 3 cups (6 ounces) fresh snow pea pods
- 4 ounces coil vermicelli (fine noodles), uncooked
- 1 tablespoon cornstarch
- ¼ cup water
- Spray a large skillet with nonstick cooking spray and brown chicken.
- Add all but the last three ingredients and bring to a boil.
- Add noodles.
- Reduce heat to low, cover, and simmer 8 to 10 minutes or until vegetables are almost done.
- Mix cornstarch with water.
- Add to skillet.
- Bring to a boil, stirring until thickened.
*Sodium is figured for reduced sodium.
Carb Servings: 2½
Exchanges: 2 starch, 1 vegetable, 3 lean meat
Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D. Published by Small Steps Press, a division of the American Diabetes Association; retail $18.95. To order call 1-800-232-6733 or visit QuickandHealthy.net. Also available at local and online bookstores.
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