HOT WINGS II

12 chicken drumettes (about 1 1/4 lb), skin removed

1/2 cup lite soy sauce
1/3 cup lemon juice
1/2 tsp to 1 tsp (how hot do you like 'em?) crushed red pepper flakes

Combine all the ingredients in a medium bowl; gently toss to coat the chicken.  Cover and let stand at room temperature for 10 minutes to marinate.

Oil broiler pan.  Remove chicken from the marinade, reserving the marinade.  Place the chicken on the oiled broiler pan.  Broil 4 to 6-inches from the heat for 10 to 15 minutes until the juices run clear.  Turn once during the cooking and brush occasionally with the reserved marinade.

2 drumettes = approximately 1 gram carbs to 7 grams protein and 0 sugars.  Great diabetic snack as the protein to carb ratio is so high.  (That leaves room for more carbs somewhere else, like in the sauce!)

File Photo

CHICKEN WITH MUSHROOM SAUCE

Nonstick cooking olive or canola oil spray

4 small boneless chicken breast halves

1 tsp olive oil

2 cups fresh mushrooms, sliced

1 medium red or green bell pepper. cut into 3/4-in pieces

1 garlic clove, minced

1/2 cup reduced sodium chicken broth

Salt to taste

Black pepper to taste

1/2 cup fat-free sour cream

1 tbsp white whole wheat flour

1/8 tsp black pepper

2 cups hot cooked brown rice, for serving

snipped fresh parsley or chives for garnish, optional

Coat a large skillet with nonstick cooking spray. Preheat over medium heat. Add the chicken and cook about 4 minutes to brown, turning once to brown both sides. Remove from skillet.

Carefully add the olive oil to the hot skillet. Cook the mushrooms, bell pepper and garlic until tender. Remove from the skillet and cover with foil to keep warm. 

Carefully stir the chicken broth into the hot skillet and return the chicken to the skillet. Sprinkle chicken lightly with salt and pepper. Bring to boiling, reduce heat. Cover and simmer 5 to 7 minutes or until the chicken is cook through and is tender. Transfer chicken to a serving platter and cover to keep warm.

To make the sauce, in a small bowl, stir together the sour cream, flour and 1/8 tsp pepper until smooth. (I like to use a small whisk for stirring.) Cook, while stirring, until thickened and bubbly then cook for 1 minute.

To serve, divide the rice evenly onto 4 dinner plates and garnish with the parsley or chives, if using. Serve the chicken, veggies and sauce over the rice.

Yield: 4 servings

Per serving: 259 calories, 4 g fat (1 g sat), 45 mg cholesterol, 176 mg sodium, 32 g carbs, 1 g fiber, 22 g protein

BH&G Recipe and Photo

APPLE CHICKEN MEATBALLS

1 lb ground skinless chicken breast

1 small yellow onion, finely chopped
1 Granny Smith apple, peeled and shredded
1 slice whole-wheat bread, crumbled fine
1/2 cup shredded low-fat cheddar cheese
1/4 cup finely chopped fresh parsley
2 tbsp grated Parmesan cheese
1 large egg
3/4 tsp salt (cut to 1/2 tsp if desired)
3/4 tsp dried thyme
dash of garlic powder

Combine all ingredients together in a large bowl; mix well. Form the mixture into 36 meatballs.

Place meatballs in a 5 to 6-quart crockpot or slow cooker. Cover and cook 5 hours on high or 8 to 10 hours on low.

Yield: 12 servings of 3 meatballs
Per serving: 82 calories, 2 g (1 sat) fat, 250 mg sodium, 4 g carbs, 1 g fiber, 11 g protein

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LINDA UPDATE

 Dear readers,

I fell on the morning of August 31 and broke my femur. I had surgery that day and I am now in therapy. I appreciate any prayers you feel led to pray on my behalf. Therapy is going well, and I hope to be back to normal in a few weeks. In the meantime, that is the reason for fewer posts. Thank you for your patience.

Linda