BAKED SALMON WITH ORANGE-GINGER SAUCE

1 section (2 1/2-in) fresh gingerroot

1 cup unsweetened orange juice
1/4 cup Splenda granulated
2 tbsp nonfat half-and-half cream
1/4 tsp cornstarch
1/4 tsp salt
2 tbsp unsalted butter, softened
2 cups frozen stir-fry vegetables
2 salmon fillets (10-oz)

Preheat oven to 450 degrees.

To make the sauce:
Peel gingerroot and slice into 10 slices.

Pour orange juice into a small saucepan and add Splenda and gingerroot slices. Bring mixture to a rolling boil over medium-high heat. Boil 10 to 12 minutes or until reduced to 2 to 3 tablespoons. Remove from the heat and remove the ginger slices. Set pan aside.

Mix the cream, cornstarch, and salt together.

Whisk the softened butter 1 tablespoon at a time into the orange sauce, whisking until butter is melted. Add the cream mixture, stirring well.

Return sauce to heat and bring to a simmer over medium-high heat.

Remove sauce from the heat and pour into a blender container. Mix 15 to 20 seconds until smooth and light in color. Set aside.

To prepare the salmon:
Place the vegetables into an oiled 8-inch square baking pan. Place the salmon fillets over the vegetables. Bake at 450 degrees for 10 to 15 minutes or until cooked through.

To serve:
Place the vegetables and salmon on serving plates and spoon the orange-ginger sauce over the salmon.

Yield: 2 servings
Per serving: 490 calories, 27 g fat (salmon is healthy fat), 24 g carbs, 31 g protein

file photo

NO-SUGAR-ADDED SOFT PEACH ICE CREAM

This is a recipe I got several years ago from a friend's diabetic website. I have never made it as I am not an ice cream eater.

Just five ingredients and the push of a button yield a delicious dessert.

• 1/3 C non fat dry powdered milk
• 1C frozen peaches, no sugar-added
• 1C skim milk
• 1C ice cubes
• 1/2 tsp vanilla

1. Blend in blender, until smooth.
2. Place leftovers in a freezer-proof container and freeze.

Nutritional Facts

Servings

2

Cholesterol

5mg

Calories

138

Sodium

156mg

Carbohydrate

27g

Protein

10g

Fat

trace

AVOCADO FETA SALSA

2 plum tomatoes, chopped

1 ripe avocado - peeled, pitted and chopped

1/4 cup finely chopped red onion

1 clove garlic, minced

1 tablespoon snipped fresh parsley

1 tablespoon chopped fresh oregano

1 tablespoon olive oil

1 tablespoon red or white wine vinegar

4 ounces crumbled feta cheese

Combine the tomatoes, avocado, onion and garlic in a bowl, stirring gently. Mix in parsley and oregano. Gently stir in olive oil and vinegar. Then stir in feta. Cover, and chill for 2 to 6 hours.

Yield: 12 serving

Per serving: Per Serving: 66 calories; 5.6 g fat; 2.8 g carbohydrates; 1.8 g protein; 8 mg cholesterol; 108 mg sodium. 

Recipe and photo from all recipes a few years ago

BACON-WRAPPED CHICKEN BREASTS

4 boneless skinless chicken breasts

4 tbsp pesto 

4 bacon slices

Preheat oven to 400-degrees.

Pound chicken breasts until thin. Spread each chicken breast with 1 tablespoon of pesto. Roll each into a roll and wrap each with one piece of bacon. Secure with toothpicks. Place on a baking sheet and bake 30 minutes at 400-degrees.

NOTE: Please remove toothpicks before serving! 

file photo for reference

BLACK BEAN BROWNIES

1 can (15-oz) low-sodium black beans, rinsed and drained

2 large eggs
1/2 cup unsweetened cocoa powder
3/4 cup Splenda granular
1/2 tsp canola oil
1/2 tbsp unsweetened applesauce
1 tbsp fat-free milk
1 tsp balsamic vinegar
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup sugar-free chocolate chips
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan or dish with nonstick cooking spray and line with parchment paper.

Place all ingredients except chocolate chips and walnuts in a blender and blend until combined and smooth. Stir in the chocolate chips and walnuts and pour batter into prepared baking pan or dish.

Bake at 350 degrees for 25-30 minutes until a wooden toothpick inserted in the center comes out clean.

Remove from oven and cool in pan on a wire rack. Cool completely before cutting into 20 brownies.

Note: File photo without nuts

Reminder: This is a dessert and should  be treated as such. Do not over-indulge and share with others or freeze extras, a couple per bag, in small ziptop bags to pull out when desired.

SAUSAGE-CHEDDAR MUFFINS

2 tbsp olive oil

1 lb bulk sausage

1 tsp salt, divided

1/2 cup unsalted butter

2 garlic cloves, grated

2 large eggs

1 cup buttermilk

1 tbsp pure maple syrup OR sugar-free maple flavored syrup

2 cups white whole wheat flour

2 tsp baking powder

1/2 tsp baking soda

8-oz sharp Cheddar cheese, shredded, divided

Chopped fresh chives for garnish, optional

Preheat oven to 400-degrees. Coat a 12-cup muffin pan with nonstick cooking spray; set aside.

Heat the oil in a large skillet over medium-high heat. Add sausage and 1/4 tsp of the salt; cook, stirring frequently to break up the meat. You want the meat to be in small crumbles. Cook until well browned, about 7 to 10 minutes. Remove from heat and transfer to a paper towel-lined plate; set aside.

Microwave butter and garlic in a medium microwave-proof bowl on high until butter is melted, about 30-45 seconds. Stir together to incorporate. Allow to cool to room temperature. Whisk in the eggs, buttermilk and syrup until smooth. Set aside.

In a separate medium bowl, whisk together the flour, baking powder, baking soda and remaining salt. Add the buttermilk mixture, cooked sausage, and 1 3/4 cups of the cheese; stir just until combined. It is important not to overmix.

Lightly coat a 1/3-cup measuring cup with cooking spray and use to spoon batter into the 12 prepared muffin cups. Sprinkle with the remaining cheese. Bake at 400-degrees until puffed and golden brown, 22 to 25 minutes. Remove from the oven and place pan ov a wire rack to cool for 10 minutes. Gently loosen muffins and remove from the pan. Garnish with chives, if using.

Muffins are best served warm. Cooled muffins may be stored in refrigerator in an airtight container for up to 3 days. Reheat before serving.

Yield: 12 muffins

Note: This is a bread item and should be treated as such. Only 1 muffin per serving. If you have a hard time controlling portion size, make in mini muffin pans and eat two per serving. You could also make smaller muffins by making 18 instead of 12. Use good judgement on bread items.

 

The idea for this recipe and the photo are from Southern Living

TRIPLE PEPPER GELATIN SALAD

 

2 pkgs (4-serving size each) lemon-flavored sugar free gelatin

2 cups boiling water
1 1/2 cups cold water
2 tbsp lemon juice
2 cups assorted chopped red, yellow, and green bell peppers
2 tbsp sliced green onion

Completely dissolve the gelatin in the boiling water, stirring to be sure all is dissolved. Stir in the cold water and lemon juice.  Chill until slightly thickened.

Stir in the peppers and green onion.

Lightly spray a 5-cup mold with nonstick cooking spray; pour gelatin mixture into the mold.

Chill gelatin until firm, at least 4 hours. Unmold to serve.

This is an old Jell-O recipe I have had for around 40 years.

BRUSCHETTA-TOPPED PORK ROAST

3 tbsp olive oil

1 (2 to 2 1/2 lb) boneless pork loin roast

1 tsp salt

1/4 tsp pepper

1 tsp chopped fresh rosemary

1 tsp chopped fresh thyme

2 cups cherry tomatoes, quartered

1/3 cup thinly sliced fresh basil

2 garlic cloves, minced

Rub 1 tablespoon of the olive oil over all sides of the roast.

In a small bowl, mix salt, rosemary, thyme and pepper then rub over all sides of the pork. Allow to stand at room temperature for 30 minutes.

Meanwhile, heat oven to 450-degrees. Place rack in a rimmed baking sheet or shallow roasting pan. Place pork on the rack. Roast 15 minutes. Reduce oven to 375-degrees. Roast until a meat thermometer inserted into the thickest part registers at least 145-degrees. This will take about 45 minutes. Allow to rest for 10 minutes.

In a bowl, combine tomatoes, basil, garlic, remaining olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Serve the pork with this bruschetta topping.

Yield: 6 servings Per serving: 394 calories, 34g protein, 3g carbs, 1,074mg sodium27g fat (9g sat)

MELON BUBBLES

I have had this old Jello recipe over 40 years. When I was diagnosed as diabetic almost 13 years ago, I took this recipe and changed the regular gelatin for sugar-free so I could still enjoy this refreshing dessert

1 pkg (4-serving size) sugar-free gelatin, your choice of flavor/color

3/4 cup boiling water
1/2 cup cold water
ice cubes
1 cup melon balls, your choice of cantaloupe, honeydew, or watermelon

Dissolve the gelatin completely in the boiling water.

Combine the cold water and enough ice cubes to measure 1 1/4 cups; add to the gelatin mixture and stir until slightly thickened. Remove and discard any unmelted ice.
over
Measure out 1 1/3 cups of the gelatin and add the melon balls.

Divide into individual serving dishes  or pour into a medium serving bowl.

Beat the remaining gelatin mixture at high speed with an electric mixer until thickened and doubled in volume. Spoon over the gelatin in the dishes/bowl. Chill for 2 hours or until completely set.

Garnish with mint leaves, additional melon balls, etc, if desired.

Jello Photo

ITALIAN SAUSAGE SOUP

1 pkg (20-oz) precooked Italian sausage, diagonally sliced

1 cup chopped red onion
1 celery stalk with leaves, sliced
2 garlic cloves, minced
5 cups low-sodium chicken, beef, or vegetable broth
1 1/2 cups peeled, cubed potatoes
1 cup chopped carrots
1 small fennel bulb, chopped
1/2 tsp fennel seed
2 tsp Italian seasoning
Salt and pepper to taste
1 small head of cabbage, sliced
2 cups baby spinach
1 can (15-oz) cannellini beans, rinsed and drained
1 can (14 1/2-oz) diced tomatoes, do not drain
1/2 cup fresh grated Parmesan cheese for garnish, optional
1/4 cup sliced basil leaves for garnish,

In a Dutch oven or large saucepan, brown the sausage for 5 minutes; add the onion, celery and garlic.  Sauté mixture for 5 minutes; drain any excess fat from the pot.

Add the broth to the pot along with the potatoes, carrots, fennel, fennel seed, Italian seasoning, and salt and pepper. Bring the mixture to a boil, reduce heat and simmer, covered, 40 minutes or until the veggies are tender.

Stir in the cabbage, spinach, beans and tomatoes; return to boiling and cook 15 minutes.

To serve, ladle soup into bowls and sprinkle with Parmesan cheese and fresh basil, if desired.

This is the file photo.

QUICK GLAZED PORK LOIN

1 (1 to 1 1/2-lb) boneless pork tenderloin

1/4 cup water
2 tbsp tomato paste
1 tbsp orange juice concentrate
2 1/2 tsp chili powder
1/8 tsp salt
1 tbsp Splenda granular
1 tsp white vinegar
1 pkg (14-oz) frozen California-blend vegetables

Preheat oven to 425 degrees.

Rinse pork and set aside.

In a small bowl, combine the water, tomato paste, oj concentrate, chili powder, salt, Splenda, and vinegar; whisk until smooth.

Place pork in a foil-lined 9 x 13-inch baking pan; cover with half the glaze. Bake 15-20 minutes.

Remove pork from oven and cover with remaining glaze. Place the vegetables around the pork and bake an additional 15 minutes or until the vegetables are heated through and the pork reaches an internal temperature of at least 160 degrees.

Yield: 4 servings
Per serving: 180 calories, 9 g carbs, 29 g protein
Diabetic exchanges: 1/2 starch, 3 meat, 1 vegetable

 

BROILED HALIBUT

1 tsp salt (or less)

4 (1 lb total) halibut steaks
3/4 cup chicken bouillon
1/4 cup red wine vinegar
2 tbsp finely chopped parsley
1 small garlic clove, minced
1/2 tsp oregano leaves, chopped (1/4 tsp dried oregano)
Fresh dill sprigs and lemon wedges for garnish
Paprika

Sprinkle the salt evenly over the fish and place them in a large shallow pan.

Combine the bouillon, vinegar, parsley, garlic, and oregano in a small bowl and pour over the fish. Marinate in refrigerator for 2 hours.

Preheat broiler.

Place the fish on a rack on broiler pan about 4-inches from the heat. Broil 8 minutes or until fish flakes easily with a fork. Baste with marinate every couple of minutes while broiling, turning once.

Sprinkle fish with the paprika and garnish with the dill and lemon before serving.

File photo

BASIL-ORANGE VINAIGRETTE

1/2 cup sugar-free orange marmalade

1/3 cup red wine vinegar
6 fresh basil leaves, torn
1 tbsp grated fresh ginger
1 garlic clove, sliced
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 cup olive or canola oil

In a blender or food processor, pulse the marmalade, vinegar, basil, ginger, garlic, salt and pepper until blended.

While machine is running, pour the oil through the chute opening in a steady stream; process until smooth.

file photo

Note: This dressing is good on salads, including fruit salads. It is also good over fish, etc.

WARM SPINACH SALAD

1 bag (7-oz) baby spinach greens

1/2 cup whole-grain salad croutons
1/4 cup white vinegar
1/4 cup water
1/4 cup Dijon mustard
3 tbsp Splenda Granular
5 slices bacon
1/4 cup chopped red onion
2 garlic cloves, minced

Place spinach in colander; wash and remove stems and allow to drain well.  Place in salad bowl and add croutons.

Blend the vinegar, water, mustard, and Splenda together; set aside.

Cut bacon into bite-size pieces and fry over medium-high heat until crispy, stirring to crisp on all sides.

Drain off most of the drippings, especially if bacon was very fat. Add the onion and garlic; cook over medium-high heat for a couple of minutes while stirring.  Add the vinegar mixture and simmer for a minute or two. Pour dressing over the spinach; toss well.

Serve immediately.

Yield: 4 servings of approximately 5 grams each of protein and carbs

file photo

CHERRY VANILLA JAM

2 1/2 cups sweet cherries, pitted

1/2 cup water
1 tsp unflavored gelatin
2 tsp lemon juice
2 tsp vanilla extract
1/2 tsp liquid Stevia sweetener

Place the cherries and water in a saucepan and bring to a boil; lower heat and place a tight cover on pan. Cook on low 5 minutes; stir cherries and replace cover. Cook another 5 minutes.

Pour the lemon juice into a small bowl and sprinkle the gelatin over top.

When cherries are finished cooking, remove cover and bring to a boil for 1 minute. Remove cherries from the heat and add the lemon/gelatin mixture and vanilla. Stir until the gelatin is completely dissolved.

Allow the mixture to cool before stirring in the Stevia.

Pour the jam into 2 sterilized jars half-pint jars or into plastic freezer containers.

Keep refrigerated or for long-term storage, place in freezer.

Per 2 tablespoons, 18 calories and free diabetic exchanges

COOL REFRESHING CHERRY BANANA SHAKE

1 cup cold fat-free milk

1 box (4-serving size) cherry-flavored sugar-free gelatin
1 cup crushed ice
1 large banana, cut into chunks

Pour milk into blender container and add the remaining ingredients. Place lid on blender and blend on high 30 seconds or until smooth.

Yield: 3 cups
Per 1 cup serving: 80 calories, 14 g carbs, 5 g protein

File photo

CHERRIES JUBILEE

 

1 1/4 cups fat-free milk

1/2 tsp almond extract, divided
1 pkg (4-serving size) sugar-free vanilla instant pudding mix
2 tbsp toasted sliced almonds, divided
1 cup thawed sugar-free frozen whipped topping
1 can no-sugar-added cherry pie filling, save out 8 cherries for garnish, if desired

Into a large mixing bowl, pour the milk and 1/4 teaspoon of the almond extract; add the pudding mix. Beat with a wire whisk 2 to 3 minutes until thickened.

Chop half the almonds and add to the pudding; gently stir in the whipped topping.

Mix the remaining almond extract into the pie filling.

Alternately spoon pudding mixture and pie filling mixture into 8 parfait glasses.

Refrigerate until ready to serve.

Before serving add one of the reserved cherries to the top of each parfait and sprinkle with the sliced almonds.

NOTE: Remember this is a dessert and should be reserved for special occasions. Only 1 for a diabetic. Quantity is key for diabetics enjoying desserts.

COLORFUL PEPPERS AND SAUSAGE SAUTE

 

1 lb hot Italian sausages

1 large red bell pepper, seeded, cored, cut into strips

1 large green bell pepper, seeded. cored, cut into strips

1 large yellow bell pepper, seeded, cored, cut into strips

1 medium onion, cut in half then each half cut into 1/2-inch thick slices

1 tsp dried oregano

3/4 tsp hot pepper sauce

1/2 tsp salt

1/4 cup water

In a 12-inch nonstick skillet over medium heat, cook sausages 15 minutes or until browned on all sides; turn occasionally during cooking, pricking with fork. Remove to a cutting board.

In the same skillet, cook the peppers and onions about 5 minutes, stirring occasionally.

When cool enough to handle, cut sausages into 1-inch thick slices and return to skillet. Stir in the oregano, hot pepper sauce, salt, and water. Bring to a boil, reduce heat to low, cover and simmer 5 minutes to blend the flavors.

file photo

SPICY TOMATO PEPPER SAUCE FOR FISH, CHICKEN, ETC

Add a little color and flavor to fish, chicken breasts, etc with this tasty sauce.

1 cup seeded and chopped fresh tomato
1/2 cup finely chopped yellow bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1 tbsp finely chopped pickled hot peppers
1 tsp fresh lemon juice
1 tsp red wine vinegar
1 garlic clove, minced
1/4 tsp salt, optional

Combine all ingredients in a medium mixing bowl; cover with plastic wrap and refrigerate for at least 2 hours. Will stay good in the refrigerator for about a week.

file photo

MARINATED MUSHROOMS

I love mushrooms and I'm so glad they are a good diabetic food.

1 lb fresh mushrooms, sliced

2 green onions, sliced
1/3 cup extra-virgin olive oil
1/3 cup white wine vinegar
2 tbsp minced parsley
1/2 tsp dry mustard
1/2 tsp dried basil
salt to taste, optional
freshly ground black pepper to taste

Place all the ingredients in a large mixing bowl that has a lid.

Stir mixture to combine well.

Cover and refrigerate at least 4 hours before serving.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 70 calories
Diabetic exchanges per serving: 1 vegetable, 1 fat

file photo

CHOCOLATE PEANUT BUTTER PARFAITS

 

2 cups + 2 tbsp cold fat-free milk, divided

2 tbsp chunky peanut butter
1 cup thawed frozen sugar-free whipped topping
1 pkg (4 serving size) sugar-free chocolate instant pudding mix

Add the 2 tbsp of milk to the peanut butter and stir until well blended. Stir in the whipped topping; set aside.

Pour the two cups of milk into a medium mixing bowl; add the pudding mix. Beat with a wire whisk for two to three minutes until thickened.

Using half the pudding mixture, spoon into 6 parfait glasses, top with the peanut butter mixture. Use the remaining half of the pudding mixture to top the peanut butter mixture.

Refrigerate until serving time.

Before serving, top with an additional dollop of whipped topping and some chopped peanuts, if desired.

Remember this is a dessert and should be treated as such. Do not over-indulge!

file photo for reference

PUFFED CAULIFLOWER SWISS

 

1 medium head of cauliflower, trimmed, washed, florets separated

1/4 cup unsalted butter
2 tbsp white whole-wheat flour
1 cup low-fat milk
salt to suit taste
freshly ground black pepper to suit taste
1/4 cup whole-grain breadcrumbs
3 large eggs, separated
3/4 cup grated Swiss cheese

Preheat oven to 400 degrees.
Use some of the butter to grease a 2-quart baking dish; set aside.

Boil the florets in salted water until tender, drain.

Melt butter in a large saucepan; add flour and cook while stirring over low heat for 2 minutes. Remove pan from the heat and gradually at the milk while stirring with a whisk until smooth.

Return pan to the heat and cook to boiling, stirring constantly with the whisk. Add salt and pepper to suit your taste; add almost all the breadcrumbs. Stir in, using the whisk, the egg yolks, cheese, and cauliflower florets.

Beat egg whites in a large bowl until stiff, fold into the cauliflower mixture. Spoon mixture into a baking dish and sprinkle the remaining breadcrumbs over the top.

Bake at 400 degrees for approximately 30 minutes or until puffy and browned.

Garnish with fresh parsley sprigs, if desired.

Yield: 4 servings of 1 cup each

file photo

KETO CHOCOLATE MOUSSE

I do not follow a KETO diet as my doctors tell me I should not stick to such diet. I do, however, enjoy a KETO recipe now and then. When this one came in my mailbox I thought it was worth a try.  I changed it to meet my guidelines but the result is the same It is good.

3-oz block cream cheese
1/2 cup heavy cream
1 tsp vanilla
1/4 cup "fake" powdered sugar* (recipe on this blog)
2 tbsp cocoa powde
1 pinch salt, optional
2 to 6 fresh berries for garnish, if desired

In large mixer bowl, beat cream cheese until light and fluffy.

With mixer on low speed, slowly add cream and vanilla. Add the "fake" powdered, cocoa, and salt, if using. Return to high speed and mix 1 to 2 additional minutes until light and fluffy.

If not serving immediately place in refrigerator until serving time. Garnish with the fresh berries before serving, if desired.

original recipe and photo from allrecipes

Yield: 2 servings
373 calories; 37.6 g fat; 6.9 g carbohydrates; 5.4 g protein; 128 mg cholesterol; 227 mg sodium. 

FRESH STRAWBERRY-SPINACH SALAD

 

1/2 cup chopped pecans (or walnuts if you prefer)

1/8 tsp ground cinnamon
1 lb fresh spinach
1/2 red onion, sliced thin, optional
2 dozen fresh strawberries, hulled and sliced

Preheat oven to 350 degrees.

In a bowl, toss the pecans with the cinnamon; spread on baking sheet and bake at 350 degrees for 5 minutes. Allow to cool.

Toss pecans with the spinach, onion, and strawberries.

DRESSING:
1 cup Splenda granulated
1 1/2 tsp dry mustard
1/2 cup cider vinegar
1 tsp salt
1 cup + 3 tbsp extra-virgin olive or canola oil
2 1/2 tsp poppy seeds

In a small saucepan, over low heat, cook Splenda, mustard, vinegar and salt until Splenda is dissolved. Remove from heat and stir in the oil and poppy seeds.

Refrigerate dressing to chill. This dressing will blend together and thicken while chilling.

To serve: Drizzle the chilled dressing over the salad mixture.

Note: This is a stock photo.

WHOLE WHEAT WAFFLES

 

1 1/2 cups white whole wheat flour

2 teaspoons baking powder

1/2 teaspoon salt

2 tablespoons Splenda granulated

1 large egg

1 1/2 cups lukewarm low-fat milk

1/3 cup coconut or olive oil

Preheat waffle iron while you make the waffle batter.

Whisk together the flour, baking powder, salt, and Splenda.

In a separate bowl, whisk together the egg, milk, and oil.

Combine the wet and dry ingredients, stirring just until combined. The batter will be a bit lumpy; that's OK

Cook waffles as instructed for your waffle iron.Serve with fresh fruit and/or sugar-free maple-flavored syrup.

Yield: 4-5 depending on size of your waffle iron.

Note: I suggest eating a protein item with waffles.

free file photo

QUICK AND EASY CHICKEN & SAUSAGE JAMBALAYA

1 lb skinless boneless chicken breasts cut into bite-size pieces

1/2 lb smoked sausage, cut into slices
1 pkg (6.8-oz) rice and vermicelli mix with Spanish seasoning
2 cups water
1 can (14-oz) seasoned chunky no-salt-added tomatoes with juice 

Spray a large nonstick skillet (that has a lid) with nonstick cooking spray and heat over medium-high heat.  Add the chicken and cook about 5 minutes, stirring often, or until lightly browned.  Remove chicken from skillet and set aside.

Cook the rice and vermicelli in the skillet, stirring almost constantly, until golden brown.  Gradually stir in the seasoning from the mix, the water, and the tomatoes; bring to a boil.  Stir in the sausage and the browned chicken.  Place lid on skillet and cook on low approximately 20 minutes or until the liquid is absorbed and chicken is cooked through.  Stir occasionally during this time.

file photo

Yield: 6 servings
Per serving: 11 grams carbs and 24 grams protein.