Chicken & Vegetable Stir Fry

 Inspired by a recipe found on Oh, That's Good!

As long as you have a wok, a large skillet or even a Dutch oven, a small amount of cooking oil, and a variety of meats and fresh vegetables on hand, you are only minutes away from a delicious, healthy meal like this very tasty chicken dish. Enjoy!

Ingredients:

• 2 tbsp vegetable oil
• 3 boneless skinless chicken thighs - cut bite size
• 1 cup broccoli florets cut small
• 1/2 cup carrot julienned
• 1 cup mushrooms sliced
• 1 cup mung bean sprouts
• 1/2 cup snow peas or sugar snap peas sliced
• 1/2 cup red bell pepper cut into spears
• 1/4 cup low-sodium soy sauce
• 2 tbsp garlic - minced
• 1 tsp ginger - minced
• 2 tbsp sesame seeds - toasted
• 2 tbsp peanuts or cashews - chopped
• 2 scallions - sliced diagonally to 1" lengths

For the thickener:

• 1 tbsp Wondra flour
• 1 tbsp water
• 1 tbsp soy sauce

Preparation:

Cut up all vegetables all your vegetables and chicken.

Heat a wok or frying pan over medium-high heat. Add a tablespoon of oil.

Carrots take longer to cook so they need to be partially cooked before going in with the rest of the vegetables. Add the julienned carrots to the wok and stir fry until just getting tender. Remove from wok.

Add the chicken pieces to the hot wok in a single layer. Make sure they are browned on all side as you stir and cook the chicken through. Remove from wok and set aside.

Add a tablespoon of oil to the wok and put in all vegetables except the bean sprouts. Begin flipping and stir frying the vegetables.

When vegetables are tender but slightly crisp, add the garlic & ginger. Stir to mix well with the vegetables. Add the chicken back in and stir fry until everything is heated through.

Pour the 1/4 cup soy sauce in and mix to coat the chicken and vegetables. Add the bean sprouts to the wok and cook them to desired tenderness.

Mix 1 tbsp Wondra, 1 tbsp water, and 1 tbsp soy sauce. Stir until dissolved. Pour in the slurry and stir fry to thicken the sauce and coat the chicken & vegetables. Heat everything through.

Serve with a small amount of Jasmine rice or go for the better diabetic friendly pearl barley.

Blessed be... and happy cooking!

Chicken Tenders Lyon

I must admit I was skeptical about this chicken dish when I saw Chef Jacques Pepin include ketchup in the sauce. I trust this man, though, with his amazing ability to create wonderful flavor palettes, so I gave it a try.

Well... this gem has become a family favorite, and I have made it my own by using white meat chicken instead of the thighs Chef uses in the video. Enjoy!

Ingredients:

• 6 chicken tenders, trimmed if needed
• 1 tbsp avocado oil
• Salt & pepper
• 5 cloves garlic - smashed and then minced
• 4 tbsp white wine vinegar
• 4 tbsp water
• 4 tbsp ketchup
• Dash of sriracha sauce
• 1/2 cup Muffuletta (olive salad)
• Chives or scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil and brown tenders on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic to the pan and sautee on medium heat 30-60 sec. Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ketchup and sriracha and stir until well blended. Stir in the Muffuletta. Once warm, pour sauce evenly over tenders, add garnish and serve.

Here is Chef Pepin's original video: Chicken Lyon

Blessed be... and happy cooking!

Balsamic Chicken & Mushroom

Adapted from a recipe found on the ADA's Diabetes Food Hub

This simple chicken entree is budget-friendly and a perfect start to a healthy plate. Serve with a simple vegetable side like sauteed green beans or Brussels sprouts. Enjoy!

Ingredients:

• 1 lb boneless, skinless chicken breast - divided into four 4 oz portions
• 1 tbsp olive oil
• 1/4 cup Wondra flour
• 1 tbsp salted butter
• 10 oz sliced portobello mushrooms
• 1/4 tsp tsp black pepper
• 1/3 cup balsamic vinegar
• 1/2 cup chicken broth

Preparation: 

Place the chicken breast in a plastic bag and pound thin with a mallet.

Heat olive oil over medium-high heat in a skillet.

Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the chicken from the pan and set aside.

Melt the butter in the pan. Add the mushrooms and pepper and cook for 5 minutes. Add the balsamic vinegar to the pan and bring it to a boil to reduce the liquid.

Add the chicken broth to the pan and simmer 2 more minutes. Add the chicken breast back to the pan and simmer for 5 minutes. 

Blessed be... and happy cooking!

Skillet Balsamic Chicken With Fresh Figs

 Lightly adapted from a recipe found on Olive & Mango.

This Skillet Balsamic Chicken & Figs recipe is a wonderful one pan dish to serve in late summer when fresh figs are in season. It’s fancy enough to serve to guests but also easy enough to make for weeknight dinner. Chicken is pan-seared in a skillet then braised in the oven with a fresh fig sauce. Fresh figs are added as a finishing touch and provide a sweet, delicious, seasonal accompaniment to the chicken, all garnished with savory fresh thyme! The sauce is seriously drinkable and perfect over rice or feel free and enjoy with crusty bread right from the skillet.

Ingredients:

• 6 bone-in, skin-on chicken thighs
• salt & pepper to taste
• 2 tbsp extra-virgin olive oil
• 2 tbsp butter
• 2 shallots, peeled and finely sliced
• 4 cloves garlic, peeled and chopped
• 1 heaping tbsp fresh thyme leaves off the stem
• 1/2 - 1 tsp crushed Aleppo pepper 
• 3 tbsp balsamic vinegar
• 1/2 cup chicken stock
• 1/4 cup white wine
• 1 tbsp Dijon mustard
• 8 fresh figs - halved
• 1/2 lemon - juiced - ~2 tbsp

Preparation:

Preheat oven to 350˚F.

Season the chicken both sides with salt & pepper.  

Heat olive oil in a large skillet over medium heat. Add the chicken skin side down and brown on both sides, approx 3-4 min per side. Remove chicken from pan and set aside.

Add butter to skillet and then add the shallots. Season with salt and pepper and cook stirring often until softened, approx 3-4 min.

Add garlic, thyme, and Aleppo, stir for 30 seconds until fragrant. Then stir in the balsamic vinegar, chicken stock, wine and mustard. Cook 1 minute until it starts to simmer.

Place chicken back into skillet and add the figs to pan as well. Transfer to oven and cook for 15- 20 minutes or until chicken is fully cooked through. Feel free to broil for the last minute or so for more color on the chicken.

Remove from oven carefully, squeeze over the lemon juice and serve with your favorite sides.

Blessed be… and happy cooking!

Heart Healthy Mediterranean Chicken and Tomatoes

Full credit for this dish goes to Health eCooks 

Tomato, Kalamata olives and garlic give this heart-healthy chicken recipe explosive flavor. Use your favorite fresh herbs to liven up this luscious Mediterranean dish that takes chicken breasts to the next level. Enjoy!

Ingredients:

• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 2 garlic cloves, minced
• 1 tsp chopped fresh thyme
• 1 tbsp chopped fresh basil, plus additional for garnish
• Black pepper to taste
• 2 boneless, skinless chicken breasts (8 oz each), halved
• 1/8 tsp salt
• 2-3 tbsp all-purpose flour
• 1/4 cup dry white wine (maybe a tad more)
• 10-12 oz cherry or grape tomatoes
• 2 tbsp chopped Kalamata olives (I use 3 tbsp)

Preparation:

In a small bowl, combine 1 tablespoon of the oil, the lemon juice, garlic, thyme, basil and pepper to taste. Place the chicken in a large resealable plastic bag and add the marinade. Seal bag, pressing out any air. Chill for 30 minutes or up to 2 hours.

Remove chicken from marinade and pat dry with paper towels (discard marinade). With a meat tenderizer, pound chicken between 2 pieces of plastic wrap until about 1/4 inch thick.

Season the pounded chicken with the salt and black pepper to taste. Dredge the chicken lightly in the flour, shaking off the excess.

In a heavy skillet, heat the remaining 2 tablespoons oil over high heat. Sear the chicken for 1 1/2 minutes, or until the bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes, or until no longer pink and the juices run clear. Remove the chicken from the skillet.

Reduce heat to medium high. Add the wine to the skillet and stir to deglaze. Add the cherry tomatoes and cook, stirring, until they shrivel and burst. 

Add the olives and black pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 minutes, or until the olives are warmed through. 

Serve the chicken topped with the tomato mixture and garnished with fresh basil.

Blessed be... and happy cooking!

Montreal Steak Chicken & Broccoli

The original version of this recipe featured venison or beef and is still available to Red Meat Foodies by clicking HERE. I found it works quite well with chicken too, especially that healthy white meat. Comfort food for sure... Earthy flavors and textures that will delight!

Something to point out here, following my blog's intent of creating good meals especially for diabetics, is that pearled barley should be our go-to grain with a GI of around 35 (low) when cooked. In comparison, brown rice comes in at 50 (medium) and white rice at 89 (high).

Okay... let's cook!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 2 tsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by placing the chicken in a standard salt brine for about an hour. Rinse the chicken and set aside.

Continue on by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Alternatively serve the barley as a side, but personally I prefer the full blend. ENJOY!

Serves 3 - 4

Blessed be... and happy cooking!

Asian-Italian Chicken Tenders

This dish was born of a missing ingredient when I was up at Sylvan Run and had decided on Chicken Tenders Lyon for dinner. As I was gathering my ingredients I realized I had no muffuletta (olive salad). Chef Pepin's philosophy of "using what you have in the refrigerator" came to mind and a new dish with an Asian/Italian flair was born. Enjoy!

Ingredients:

• 5-6 chicken tenders, trimmed if needed
• whole milk or half & half
• Wondra flour
• 1 tbsp avocado oil
• salt & pepper
• 4 cloves garlic, smash minced
• 1 shallot - minced
• 4 tbsp rice wine vinegar
• 4 tbsp water
• 4 tbsp ginger teriyaki marinade
• dash of tabasco or sriracha
• shredded mozzarella - or sliced Swiss cheese
• minced scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil. Dredge tenders through milk and flour and brown them on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic and shallot to the pan and saute on medium heat for a minute or so. 

Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ginger teriyaki marinade and sriracha and stir until well blended. 

Return chicken to the pan and cover with sauce and mozzarella. Turn heat to low and put the lid on. Once cheese is melted, remove from heat, add garnish and serve.

Blessed be... and happy cooking!

Chicken Tenders with Creamy Broccoli & Lima Beans

This chicken dish originally came together using leftovers but has risen to earning a spot as a family favorite. Listen for the yummy noises....... Enjoy!

Ingredients:

• 6 chicken tenders - trimmed if needed
• 1/3 + 1/4 cup half & half
• olive oil
• Wondra flour
• 5-6 baby portobello mushrooms - cut up
• 6 oz frozen lima beans
• 6 oz broccoli crowns - cut up after cooking
• 1 lg yellow onion - diced
• 3 scallions - cut to 1/4" rings
• 1 15.5 oz can Cream of Mushroom unsalted soup
• salt & pepper to taste

Preparation:

Cook the lima beans and broccoli as you normally do. Cut the broccoli into small pieces. Set both aside.

Heat ~2 tbsp olive oil in a large skillet. Add salt & pepper to both sides of tenders. Dredge tenders through 1/4cup half & half and then flour and cook in skillet over medium high heat, about 5 min per side until cooked through and nicely browned. Set aside on a plate with a cover.

Add a little more oil if needed and saute the onion over medium heat. Add scallions and mushrooms and when mushrooms are cooked add the soup. Rinse can with 1/3 cup half & half, add and blend. Add the vegetables, blend and season with salt & pepper to taste. 

Finally, lay cooked tenders on top and cover. Simmer on low for a couple more minutes for everything to heat through.

Blessed be... and happy cooking!

Chef Jacques Pepin: "Use what's in your refrigerator..."

I first heard Chef Pepin utter the line when I watched a video of him making a cod dish with assorted ingredients I never thought would work. Radishes with cod? What was he thinking!? LOL I recreated that dish and then named it Wondra Codfish as that recipe was also my introduction to Wondra Flour.

Use whatever is in your refrigerator... The line came to mind Monday night after a long weekend that left me with multiple started items in my fridge. I smiled as I thought of Chef Pepin and just started grabbing things.

The dish that ended up on the dinner table was bright, fresh and distinctly flavorful while incorporating minimal seasonings. I was so pleased with how diabetic-friendly the dish was that I decided to add it here. Enjoy!

Every dish needs a name, right? I call this one.... Fridge Whatever :-)

Ingredients:

• 4 oz chickpea pasta (1/2 box) - Banza brand preferred
• 2 tbsp olive oil
• 2 cloves garlic - smash minced
• 1-2 tomatoes - cut up
• 1/4 orange bell pepper - diced
• 1 cup frozen peas
• 6-8 oz leftover meat - this version features loin of pork
• 1/4 tsp onion powder
• salt & pepper to taste

Preparation:

Cook the pasta and peas and set aside. Pasta should be slightly under so it holds up in the skillet later on. Heat the olive oil and saute the garlic over medium heat. Add pasta and fry until lightly browned. Add peppers, peas & onion powder... toss until heated through. Fold in meat and then tomatoes. Season with salt & pepper... done.

Serves 2 with no leftovers

Blessed be... and happy cooking!

Red Bean Casserole with Chicken

Credit goes to the American Diabetes Association’s Diabetes Comfort Food Cookbook

The secret to this casserole is in the orange zest. It provides a clean, fresh taste to this one-pot casserole. The dish is somewhat like a cassoulet, but because it contains no red meat, it’s so much better for you. The red beans provide more of the protein with the added bonus of a good fiber.

Ingredients:

• 1 lb chicken breast – no skin, cubed to 1” pieces and brined for an hour
• 4 cloves garlic – smash minced
• ½ tsp dried thyme
• kosher salt to taste
• freshly ground black pepper to taste
• 1.5 tbsp olive oil - divided
• 1 lge onion – chopped
• 2 med carrots – peeled and julienned
• 1 cup canned whole tomatoes – coarsely chopped, with their juice
• ¼ cup dry white wine – use real wine… the stuff labeled cooking wine has too much salt
• 2 15 oz cans red kidney beans – drained and rinsed - about 3 cups
• 1 tsp fresh orange zest
• 4 tbsp plain breadcrumbs or Panko

Preparation:

Brine the chicken in a standard salt brine for about an hour. Rinse to remove excess salt, then toss the chicken with the garlic, thyme, salt and pepper in a small bowl. Cover and refrigerate for 1-2 hours.

In a Dutch oven or large skillet with cover, heat 1 tbsp of olive oil over medium heat. Add the chicken and saute for 4-5 minutes. Transfer chicken to a plate and set aside.

Preheat oven to 400 degrees F. Add the onion and carrots to the pan and saute for about 6-7 minutes until onions are soft. Add the tomatoes with juice, wine, beans and orange zest. Bring to a boil. Lower heat and add chicken back to the pan. Cover, transfer pot to the oven, and bake for 20 minutes.

Combine ½ tbsp olive oil and the breadcrumbs. Uncover the pot and sprinkle the breadcrumbs on top of the casserole. Bake for another 10 minutes uncovered until the crumbs are browned.

Blessed be... and happy cooking!