Diabetic Cookbook for Two (38 page)

5.
In a medium ovenproof nonstick skillet set over medium heat, heat the remaining 1 teaspoon of olive oil.

6.
Add the chicken. Cook for about 2 minutes per side, or until browned. Move the chicken to the center of the skillet, so the pieces touch.

7.
Spread the chicken with the cheese mixture, sprinkle with the ham, and top with the seasoned almond meal.

8.
Place the ovenproof skillet in the preheated oven. Bake for 5 to 7 minutes, or until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F.

9.
Bon appétit!

PER SERVING
Calories: 339; Total Fat: 15g; Protein: 48g; Carbohydrates: 3g; Sugars: 2g; Fiber: 0g; Sodium: 302mg

DAIRY-FREE

PREP TIME: 20 MINUTES • COOK TIME: 30 MINUTES

With Italian spices, toasty pine nuts, and aromatic fennel bulb, you have a hearty and superbly satisfying gourmet meal that’s ready in a flash. Skinless chicken drumsticks are rubbed with an herb paste, roasted with fennel and mixed vegetables, and topped with crunchy pine nuts to create a mouthwatering dish. Fennel bulb has a unique array of phytonutrients, is high in vitamin C, cholesterol-lowering fiber, potassium, and B vitamins that support heart health. Enjoy this recipe with a simple salad.

For the herb paste

2 tablespoons fresh rosemary leaves

1 tablespoon freshly grated lemon zest

2 garlic cloves, quartered

½ teaspoon freshly ground black pepper

¼ teaspoon salt

1 teaspoon extra-virgin olive oil

For the chicken

4 (6-ounce) skinless chicken drumsticks

2 teaspoons extra-virgin olive oil

To make the herb paste

1.
On a cutting board, combine the rosemary, lemon zest, garlic, pepper, and salt. Mince into a fine paste. Transfer to a small bowl.

2.
Stir in the olive oil.

To make the chicken

1.
Rub the herb paste over the drumsticks. Set aside.

2.
In a large nonstick skillet set over medium-high heat, heat the olive oil.

3.
Add the coated drumsticks. Cook for 4 to 5 minutes, turning occasionally, until browned on all sides. Remove from the heat and keep warm.

For the vegetables

1 large fennel bulb, cored and chopped (about 3 cups)

1 cup sliced fresh mushrooms

½ cup sliced carrots

¼ cup chopped sweet onion

2 teaspoons extra-virgin olive oil

2 tablespoons pine nuts

2 teaspoons white wine vinegar

To make the vegetables

1.
Preheat the oven to 450°F.

2.
In a 9-by-13-inch baking dish, toss together the fennel, mushrooms, carrots, onion, and olive oil. Place the dish in the preheated oven. Bake for 10 minutes.

3.
Stir in the pine nuts.

4.
Top with the browned drumsticks. Return the dish to the oven. Bake for 15 to 20 minutes more, or until the fennel is golden and an instant-read thermometer inserted into the thickest part of a drumstick without touching the bone registers 165°F.

5.
Remove the chicken from the pan.

6.
Stir the white wine vinegar into the pan. Toss the vegetables to coat, scraping up any browned bits.

7.
Serve the chicken with the vegetables and enjoy!

PER SERVING
Calories: 505; Total Fat: 23g; Protein: 31g; Carbohydrates: 22g; Sugars: 4g; Fiber: 6g; Sodium: 702mg

PREP TIME: 15 MINUTES • COOK TIME: 30 MINUTES

Fried chicken is loaded with unhealthy fats, is high in calories, and doesn’t really fit in a healthy eating plan—but it tastes good. So, this recipe lets you enjoy the taste without worrying about harming your health. The traditional breading is replaced with almond meal and the dish is baked instead of fried. Topping it all off is a low-sugar but tasty mustard sauce. Enjoy with a side of steamed broccoli and a green salad.

For the chicken

Extra-virgin olive oil cooking spray

⅓ cup almond meal

¼ teaspoon paprika

¼ teaspoon onion powder

¼ teaspoon salt

2 teaspoons extra-virgin olive oil

1 large egg

4 (4-ounce) skinless chicken drumsticks, trimmed

For the mustard sauce

2 tablespoons plain nonfat Greek yogurt

1 tablespoon Dijon mustard

¼ teaspoon liquid stevia

Freshly ground black pepper, to season

To make the chicken

1.
Preheat the oven to 475°F.

2.
Coat a wire rack with cooking spray. Place the rack on a large rimmed baking sheet.

3.
In a shallow dish, stir together the almond meal, paprika, onion powder, and salt. Drizzle with the olive oil. Mash together with a fork until the oil is thoroughly incorporated.

4.
In another shallow dish, lightly beat the egg with a fork.

5.
Working with 1 drumstick at a time, dip each into the egg, then press into the almond meal mixture, coating evenly on both sides. Place the chicken on the prepared rack. Repeat until all pieces are coated.

6.
Place the sheet in the preheated oven. Bake for 25 to 30 minutes, or until golden and an instant-read thermometer inserted into the thickest part of a drumstick without touching the bone registers 165°F.

To make the mustard sauce

1.
In a small bowl, stir together the yogurt, mustard, and stevia. Season with pepper.

2.
Serve the sauce with the drumsticks.

PER SERVING
Calories: 363; Total Fat: 15g; Protein: 30g; Carbohydrates: 5g; Sugars: 0g; Fiber: 0g; Sodium: 46mg

DAIRY-FREE • QUICK & EASY

PREP TIME: 15 MINUTES • COOK TIME: 10 MINUTES

You don’t need to fire up the grill to make this nutritious and tasty Cajun blackened-pollock dish. Blackening is a cooking technique for which meat is covered in spices and cooked over very high heat. The spices used turn black easily and impart great flavor, resulting in a blackened exterior and an interior cooked to your taste. Serve with a side of black-eyed peas for a truly Cajun-inspired meal.