Recipes: America's Favorite Fowl: Chicken

the recipes

march 2001

America's Favorite Fowl: Chicken

Stuffed Chicken Breasts, Greek-Style

(makes 4 servings)

4	5-ounce (150 g) boneless, skinless chicken breast halves
4	water-packed canned artichoke hearts, minced
1/4	cup (40 g) minced onion
1	teaspoon (5 ml) crushed dried oregano, preferably Greek
	salt (optional)
	freshly ground pepper
1	tablespoon (15 ml) olive oil
1	cup (240 ml) fat-free no-salt-added canned chicken broth
1/4	cup (60 ml) + 1 1/2 tablespoons (22.5 ml) fresh lemon juice
4	slices lemon
2	teaspoons (10 ml) cornstarch
	chopped parsley for garnish

Remove all visible fat from chicken, rinse and pat dry. Place halves between 2 pieces of plastic wrap and pound with the flat side of a meat mallet until the chicken is very thin and flat.
Meanwhile, combine artichoke hearts, onion, and oregano. Season chicken with salt (if using) and pepper to taste. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast to form a log. Roll up. If desired, secure with a toothpick.
Heat oil in a nonstick skillet over medium heat. Add chicken and brown evenly on all sides. If some of the stuffing drops out, don't despair. It will flavor the sauce. Pour on broth and lemon juice. Top chicken with lemon slices, cover and simmer until chicken is cooked through, about 15 to 20 minutes.
Transfer chicken to 4 serving plates, discarding toothpick (if used). Keep warm. Using a fork, mix cornstarch with the remaining 1 1/2 tablespoons (22.5 ml) lemon juice. Add to skillet and stir over high heat until slightly thickened. Spoon on lemon sauce; garnish with the cooked lemon slices and parsley.

Per serving:	224 calories (21% calories from fat), 21 g protein, 35 g protein, 5 g total fat (0.8 g saturated fat), 8 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 401 mg potassium, 339 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (1 1/2 vegetable)

Greek Bruschetta

(makes 4 servings)

4	1-inch (2.5 cm) thick slices of peasant-style bread
	olive oil for brushing
1	large clove garlic, peeled and halved
4	plum tomatoes, halved and seeded
1/4	cup (12 g) chopped fresh oregano

Grill or toast bread; lightly brush one side of each piece with olive oil. Rub with garlic.
Using the large holes of a hand-held grater, grate each tomato atop a slice of bread. Top with oregano and serve.

Per serving:	94 calories (13% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 18 g carbohydrates, 1 g dietary fiber, 3 g cholesterol, 194 mg potassium, 158 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Easy Berry Sherbet

(makes 4 servings)

1	cup (240 ml) skim milk
1	cup (149 g) sliced fresh strawberries-could use raspberries or blackberries, chilled
	sugar substitute to equal 1/4 cup of sugar, or to taste

Pour milk into divided ice cube trays and freeze until solid, 2 to 3 hours.
Just before serving, let frozen milk cubes stand at room temperature for 5 minutes. Place in a food processor and pulse until milk cubes are broken up, then puree until smooth.
Add berries, 1/3 at a time, and sugar substitute. Continue adding berries and pulse until smooth.
Spoon into dessert dishes and serve immediately or place in a freezer container and refreeze to desired firmness.

Per serving:	38 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 6 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 170 mg potassium, 32 mg sodium
Diabetic exchanges:	1/2 carbohydrate (fruit)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.