ALFREDO-SAUCED CHICKEN WITH FETTUCCINE

6-oz dried whole-grain or low carb fettuccine

Nonstick cooking spray

3 tsp butter

1 lb boneless, skinless chicken beat halves, cut into bite-size pieces

1 cup sliced fresh mushrooms

1/4 cup finely chopped onion

1 garlic clove, minced

1/2 cup reduced sodium chicken broth (may use white wine)

1 1/2 cups half-and-half

3 tbsp white whole wheat flour (or you favorite whole-grain flour)

1/2 cup sour cream

1/2 tsp salt

1/8 tsp black pepper

1 cup halved cherry tomatoes

1/2 cup finely shredded Parmesan cheese

2 tbsp thinly sliced green onion

2 tbsp finely shredded Parmesan cheese

In a Dutch oven cook fettuccine according to package directions, except omit the salt. Drain well. Return to hot Dutch oven and cover to keep warm.

Meanwhile, coat a large nonstick skillet with cooking spray. Heat over medium heat. Add 2 teaspoon of the butter. Add chicken and cook about 8 minutes or until the chicken is cooked through, stirring occasionally. Remove chicken, cover and keep warm.

Add remaining butter to the hot skillet. Add mushrooms, onion and garlic; cook until tender, about 3 minutes. Stir in the chicken broth (or wine) and the cooked chicken.

Meanwhile, in a medium bowl whisk together half-and-half and flour until smooth. Whisk in sour cream, salt and pepper. Stir sour cream mixture into chicken mixture in skillet. Cook and stir over medium heat just until bubbly; cook, stirring, 2 more minutes. Add tomatoes and the 1/2 cup of Parmesan cheese, stirring until cheese is melted.

Transfer fettuccine to a serving platter. Spoon chicken-Parmesan mixture over the fettuccine mixture. Sprinkle with the green onion and the 2 tablespoons of Parmesan cheese.

Yield: 6 servings of 3/4 cup chicken mixture and 1/3 cup pasta mixture.

Per serving: 340 calories, 26g protein,34g carbs, 516mg sodium

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TURKEY TOSTADAS

8 tostadas, low carb recommended

1 tsp chili-lime seasoning (or 1/2 tsp chili powder + pinch of salt)

2 tbsp extra-virgin olive oil

1 carrot, grated

2 cloves garlic, finely chopped

Salt and pepper

1 lb ground turkey (beef may be substituted)

2 tbsp tomato paste

2 tsp chili powder

1 tsp ground cumin

1/4 cup water

2/3 cup sour cream

Shredded lettuce, diced tomatoes, chopped avocado, shredded cheddar cheese, for topping.

Preheat oven to 350-degrees. Lay tostada on a rimmed baking sheet and bake until toasted, about 5 minutes. Sprinkle with the chili-lime seasoning while warm; set aside.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the carrot, garlic and a pinch of both salt and pepper. Cook, stirring occasionally, until the carrot is lightly browned, about 3 minutes. Add the turkey and cook, breaking up with a wooden spoon, until no longer pink, about 5 minutes. Clear a space in the middle of the skillet and add the tomato paste, chili powder, and cumin. Cook the tomato paste mixture, stirring until a shade darker, about 30 seconds, the stir the mixture into the turkey. Cook until well coated, about a minute then add the water. Cook until saucy, about 1 more minute. Remove from the heat and add salt and pepper, if needed. (I suggest omitting the salt here).

To serve, spread the sour cream on the tostadas, top with the turkey mixture. Served topping with the toppings.

Yield: 4 servings of 2 tostadas

recipe idea and photo TOH 2025

WHOLE ROASTED TRUFFLE CHICKEN

The foundation for this recipe is from Chef Charlie Palmer, a James Beard awarding winning chef who owns 18 restaurants and uses a French technique for this chicken. It is supposedly very popular at his home with his wife and four grown sons. Truffle oil can be expensive, so this is a chicken recipe to impress those you love. 

4-qz butter, softened

1/2-oz truffle oil

Salt and pepper

1 whole 3 - 3 1/2 lb chicken

1/2 lemon

4 thyme sprigs

1 garlic clove

Preheat oven to 400 degrees.

Combine the butter and truffle oil. Sprinkle with salt and pepper. Pipe butter mixture under the skin of the chicken breasts and legs. Place fingers under the skin and rub mixture around the entire chicken.

Tie the legs together with kitchen twine at the knuckle joint. Place chicken in the refrigerator, allowing to air-dry for 24 hours.

Remove the chicken from the 'fridge and insert lemon, thyme sprigs and garlic clove into cavity. Allow chicken to sit at room temperature 1 hour.

Meanwhile, heat oven to 400 degrees. Bake chicken 45 minutes or until juices run clear.

Yield: 4 servings

Per serving: 597 calories, 45 g protein, 2 g carbs, (1 g fiber)

 Photo courtesy AARP

QUICK AND EASY CHICKEN FAJITAS WITH CREAM CHEESE

1 1/4 lbs boneless, skinless chicken breasts, cut into thin strips

3 tbsp olive oil
1 green bell pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 small onion, sliced into rings
2 garlic cloves, minced
8-oz container soft cream cheese with herb and garlic
16 (6-in size) your favorite low-carb tortillas, warmed
Your favorite salsa, optional but check sugar content if using

Sauté half of the chicken strips in 1 tablespoon of the canola oil until cooked through and tender; remove from the skillet. Repeat with another tablespoon of the oil and the other half of the chicken.

Sauté the bell peppers, onion, and garlic in the last tablespoon of the oil until crisp tender. Add the chicken back to the skillet and mix well.

Spread approximately 1 tablespoon of the cream cheese over each warmed tortilla. Place about 1/2 cup of the chicken/vegetable mixture in the center of each tortilla. Roll up the tortilla and place on serving plates. Serve with the salsa, if desired.

Yield: 8 servings of two fajitas each.

file photo.

ALMOND CHICKEN SALAD

4 cups cubed cooked chicken

1 cup chopped celery
1 cup seedless green grapes, halved
1/2 cup fat-free mayonnaise
1/2 cup plain non-fat yogurt
1/4 tsp freshly ground black pepper
1/4 cup chopped toasted almonds

In a large bowl, combine all ingredients except almonds and mix together well. Cover salad and refrigerate for several hours.

Just before serving, stir in the almonds.

Yield: 8 (3/4 cup) servings
Per serving: 126 calories, 8 g carbs, 13 g protein
Diabetic exchanges: 2 lean meat, 1/2 fruit

File Photo for reference

BLUE RIBBON CHICKEN ROLL-UPS

6 ( 1 1/2 lbs) boneless skinless chicken breast halves

6 slices Swiss cheese
3 tbsp white whole-wheat flour
1/2 tsp freshly ground black pepper
2 tbsp butter
3/4 cup chicken broth
1/2 tsp dried oregano

Flatten chicken to 1/4-inch thickness. Place a cheese slice on each chicken piece and roll up jellyroll style.

In a shallow bowl or pie plate, combine the flour and pepper; roll chicken pieces in mixture to coat.

Heat the butter in a skillet over medium heat, add chicken and cook until browned, about 10 minutes, turning to brown all sides.

Add the broth and oregano to the chicken in the skillet and bring to a boil. Reduce the heat and simmer 12-14 minutes or until the chicken is cooked through.

Yield: 6 servings
Per serving: 4 g carbs to 36 g protein
Diabetic exchanges: 4 lean meat, 1/2 starch, 1/2 fat

TOH photo

This recipe is from a 2001 Country Cooking Cookbook

MANGO CHICKEN SALAD

 3/4 cup low-fat Greek yogurt

2 tbsp fresh lemon juice

1 tbsp Dijon mustard

1/4 tsp salt

1/4 tsp pepper

2 stalks celery, finely chopped

2 scallions, finely chopped

1/2 cup dill fronds, roughly chopped

4 cups cooked shredded chicken breasts 

1 small avocado, diced

1 mango, diced

In a medium bowl, stir together the yogurt, lemon juice, Dijon mustard, salt and pepper. Fold in the celery, scallions, and dill fronds. Add the chicken, avocado and mango, gently toss to coat.

file phtoto for reference only - not this exact recipe

PARMESAN CRUSTED CHICKEN BREASTS

1/3 cup low-fat mayonnaise

1/4 cup grated Parmesan cheese
4 chicken breast halves
4 tsp Italian seasoned breadcrumbs

Preheat oven to 425 degrees.

Combine mayo and Parmesan.

Arrange chicken on a baking sheet that's been lightly sprayed with nonstick cooking spray; top with mayo mixture. Sprinkle with breadcrumbs.

Bake at 425 degrees for 20 minutes.

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CHICKEN BREASTS WITH MUSHROOM CREAM SAUCE

2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)

• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine (or chicken broth)
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens

1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

• Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
• Yield: 2 servings
• Per Serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Exchanges: 1 vegetable, 3 lean meat, 2 fat

Source: Eating Well

BAKED GARLIC PARMESAN CHICKEN BREASTS

I have had this recipe a dozen years or so. If you follow my blogs, you know I don't eat chicken. This recipe does get a good review from those who do enjoy poultry.

2 tbsp olive oil
1 to 2 garlic cloves, minced
1 cup dry whole-grain breadcrumbs
2⁄3 cup parmesan cheese, grated
1 tsp dried basil
1⁄4 tsp freshly ground black pepper, plus more for seasoning the chicken
6 boneless, skinless chicken breasts, halves
lightly salt, to taste

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 x 13 inch baking dish.
In a shallow dish, blend olive oil and garlic. In a separate shallow dish, mix bread crumbs, parmesan cheese, basil, and 1/4 teaspoon black pepper. Season each chicken breast with salt and black pepper, dip it in the oil mixture, and then in the bread crumb mixture. Arrange coated chicken breasts in the prepared baking dish and top with any remaining bread crumb mixture.

Bake for 30 minutes or until chicken is no longer pink and juices run clear.

the file photo

OUTBACK STEAKHOUSE ALICE SPRINGS CHICKEN

For those of you who enjoy the Alice Springs Chicken from Outback Steakhouse, here is a recipe from a friend. Since I don't eat chicken, I can't vouch for this, but I hear it is an almost exact replica of Outback's. I have added notes to make this even more diabetic friendly. This is a repeat post from around a dozen years ago.

4 boneless skinless chicken breasts, pounded to 1/2-inch thickness
Lowry's Seasoning Salt (Diabetics should apply any salt lightly.)
6 bacon slices
1/4 cup regular mustard
1/3 cup honey
2 Tbsp. Mayonnaise
2 teaspoons dried onion flakes
1 cup sliced fresh mushroom
2 cup shredded Colby/Jack cheese (Diabetics should use low-fat cheese)

First, Sprinkle and rub the chicken breasts with seasoning salt. Cover and refrigerate for 30 minutes.

While the chicken is in the refrigerator, cook bacon in a large skillet until crisp. Remove bacon and set aside. Do not discard grease.

Sauté chicken in the bacon grease for 3 to 5 minutes per side, or until browned. Place chicken in a 9" × 13" casserole dish or pan.

To make the Honey Mustard: In a small bowl, mix the mustard, honey, mayonnaise and dried onion flakes.
Spread some of the Honey Mustard over each piece of chicken, then layer with mushrooms, crumbled bacon, and shredded cheese.

Bake in a 350° oven for 30 minutes, or until cheese is melted and chicken is done.
Serve with the left-over Honey Mustard Sauce that you made.

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TURKEY SAUSAGE PATTIES

1 lb (90 to 99% lean) ground turkey (may use chicken)

1/2 cup shredded peeled apple

1 tsp salt-free seasoning of your choice (suggestions include taco, Italian, poultry, etc)

3/4 tsp black pepper

1/4 tsp salt

Stir together the turkey, apple, seasoning, pepper and salt in a large bowl until well combined. Shape the mixture 6 equal patties. Coat both sides of the patties with olive oil cooking spray.

Cook in a large nonstick skillet over medium heat. Working in batches, if necessary, add patties and cook, turning halfway through, about 6 minutes or until browned on both sides and thermometer reads 165 when inserted in the centers. Remove from skillet and keep warm until serving.

Yield: 6 patties Per patty: 117 calories, 6g (1g sat) fat, 15g protein, 2g carbs 140mg sodium

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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
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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LEMON CHICKEN PICCATA - 2

1 lb whole grain or your favorite low carb linguine

2 boneless, skinless chicken breasts, butterflied, or 4 chicken breast cutlets

1/4 cup flour + 1 1/2 tbsp, divided

3 tbsp lemon zest, divided

2 tbsp olive oil

6 tbsp unsalted butter, divided

1 1/2 cups chicken broth

1/2 cup lemon juice

1/2 cup heavy cream 

Chopped fresh parsley for garnish, optional

Lemon wedges for garnish, optional

Salt and pepper to taste

Cook the linguine in salted water according to the package directions.

Season chicken breasts on both sides with salt and pepper. Place 1/4 cup flour in a medium bowl and add 1 tablespoon lemon zest and a pinch of salt and pepper. Heat a large sauté pan over medium-high heat with olive oil and 2 tablespoons butter.

Cover the chicken in the flour mixture, shaking off any excess. In the sauté pan, cook the chicken on both sides until golden brown, about 3 minutes per side.

Transfer the chicken to a plate and reduce the heat to medium-low. In the sauté pan, add the remaining 4 tablespoons of butter and sprinkle in 1 1/2 tablespoons of flour. Whisk in the chicken broth, 1 tablespoon lemon zest, 1/2 cup lemon juice. Continue whisking and allow the sauce to come to a simmer and thicken, about 3 to 4 minutes. Once thickened, stir in the heavy cream.

Toss the linguine in half of the sauce and save the remaining sauce. Divide the pasta onto four plates and serve the chicken on top. Ladle with the reserved sauce and garnish with the lemon zest, parsley and lemon wedges, if using.

wonderfulseedlesslemons.com

MONTEREY CHICKEN WITH ROASTED VEGGIES

1 lb fresh asparagus, trimmed and cut into 2-inch pieces

2 large sweet red peppers, cut into strips

1 tbsp olive oil

1 1/2 tsp salt, divided

3/4 tsp coarsely ground pepper, divided

6 boneless skinless chicken breasts

5 tbsp butter, divided

1/4 cup all-purpose flour

1 cup chicken broth

1 cup heavy whipping cream

1/4 cup white wine or chicken broth

1 1/2 cups (6-oz) shredded Monterey Jack cheese, divided

Preheat oven to 400-degrees.

Place asparagus and peppers in a greased 9x13-inch baking dish; toss with the oil, 1/2 teaspoon of the salt and1/4 teaspoon black pepper. Roast 5 to 8 minutes or just until crisp-tender. Remove from dish.

Season chicken with the remaining salt and pepper. In a large skillet, heat 1 tablespoon butter, brown 3 chicken breasts on both sides. Transfer to the same baking dish. Repeat with another tablespoon of butter and the 3 remaining chicken breasts. Top the chicken with the roasted veggies.

In the same skillet, melt the remaining butter over medium heat. Stir in flour until smooth and gradually whisk in the broth, cream and wine. Bring to a boil, stirring constantly and cook, stirring 2 to 3 minutes or until thickened. Stir in 1 cup of the cheese until melted. Pour mixture over the chicken and veggies.

Bake, uncovered, 25 to 30 minutes or until a thermometer inserted in chicken reads 165-degrees. Sprinkle with the remaining cheese.

Yield: 6 servings

file photo of this recipe

EASY, CHEESY, CHICKEN-BROCCOLI-RICE SKILLET

4 (1-lb total) boneless skinless chicken breast halves
2 tsp canola oil
2 cups small fresh or frozen (thawed) broccoli florets
1 can reduced-fat cream of chicken soup
1/8 lb pasteurized cheese product (Velveeta-type), cut into small cubes
2 cups hot cooked brown rice
1/4 tsp freshly ground black pepper

In a large nonstick skillet, heat the canola oil over medium-high heat.  Add the chicken and cook, turning once, about 8 to 10 minutes or until cooked through.  Remove chicken from skillet and place on a warmed plate.  Cover loosely to keep in heat.

In the same skillet, add the broccoli, chicken soup, and cheese; stir to mix well.  Cook over medium heat, stirring often, 7 to 8 minutes or until heated through and cheese has melted.

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To serve, divide the rice onto 4 individual plates: top with a chicken breast and 1/4 of the broccoli-cheese mixture.

Variation: You might like cream of broccoli soup or cream of mushroom soup as a substitute for the cream of chicken soup. Be sure to use a low-fat soup.

CHEESY CHICKEN LASAGNA

Serve with a green salad that has beans, real bacon bits, and chopped boiled eggs as toppings and a sugar-free salad dressing for a healthy meal.

2 (12 oz) cans fat-free evaporated milk 
1 (1 oz) pkg. dry Ranch dressing mix
3 cups cubed, cooked, chicken
1/8 tsp pepper
1 (12-oz) whole-wheat or low carb lasagna noodles, cooked (important not to use reg pasta)
1 1/2 to 2 cups cheddar cheese, grated
1 1/2 to 2 cups mozzarella cheese, grated

Preheat oven to 350 degrees.
Spray a 9×13-inch baking pan or dish with nonstick cooking spray; set aside. 

Cook the chicken and noodles first at the same time. Once noodles are done, rinse in cold water and set aside (it keeps them from sticking together). 

Combine evaporated milk and Ranch dressing in a 3-quart heavy saucepan. Heat over low heat, stirring frequently until dry ingredients are dissolved. Stir in chicken and pepper. Simmer, uncovered, 25 minutes, stirring frequently. 

Layer half of lasagna noodles, poultry sauce, and cheese in prepared 9×13 pan. Repeat layers again. Bake at 350 for 35-40 minutes or until hot and bubbly. Let rest 10 minutes before serving.

Popular recipe repeated from 2013.

PANKO OVEN FRIED CHICKEN BREASTS

4 (about 2 lb total) bone-in chicken breasts, skinned

1 cup low-fat buttermilk
1/3 cup flour (1/4 cup whole-wheat finished out to 1/3 cup with all-purpose)
1 tsp poultry seasoning
3/4 tsp freshly ground black pepper
1/2 tsp salt
1/2 tsp paprika
2 large eggs, beaten
1/2 cup Panko (Japanese) breadcrumbs
1/4 cup cornmeal
nonstick cooking spray

Place the chicken breasts in a gallon-size ziptop plastic bag; add the buttermilk.  Seal bag and rotate to coat chicken.  Refrigerate at least 2 hours but up to 12 hours.  Turn several times during this time.

Preheat oven to 400 degrees.  Line a baking sheet that has sides with foil, very lightly spray with nonstick cooking spray; set aside.

Remove the chicken pieces from the plastic bag, drain and discard buttermilk. 

Place the flour, poultry seasoning, pepper, salt, and paprika in another large plastic ziptop bag.

Place the eggs in a pie plate or shallow bowl.

Combine the bread crumbs with the cornmeal in anothe pie plate or shallow bowl.

Place chicken, 2 breasts at a time, into the bag of the flour mixture and shake to coat chicken.  Remove from bag and coat with the egg.  Roll chicken in the crumb/cornmeal mixture until coated.  Place chicken on the prepared baking sheet and give a very light spray with the cooking spray.

Bake chicken at 400 degrees for 35 to 40 minutes until the chicken is cooked through to 170 degrees or the juices run clear.

Yield: 4 servings
Per serving: 340 cal, 5 g (2 sat) fat, 34 g protein, 26 g carbs

TUSCAN TURKEY AND WHITE BEAN SKILLET

1 tsp dried rosemary, divided

1/2 tsp garlic salt
1/2 tsp black pepper, divided
1 lb turkey breast cutlets
2 tsp canola oil, divided
1 can (14 1/2-oz) fire-roasted diced tomatoes, undrained
1 can (16-oz) navy beans, drained
1/4 cup grated Parmesan cheese

Pound the turkey cutlets to 1/4-inch thickness.

Combine half the rosemary, garlic salt, and half the pepper in a small bowl mixing well.  Sprinkle the spice mixture over the cutlets.

Heat half the oil in a large nonstick skillet over medium heat until hot.  Add half the cutlets and cook 2 to 3 minutes per side or until no longer pink in the center.  Transfer to serving platter, tent with aluminum foil and keep warm.  Repeat with remaining oil and cutlets.

To the same skillet, add the tomatoes with juice, beans, and the other halves of the rosemary and pepper; bring to a boil over high heat.  Reduce the heat to simmer and cook for 5 minutes.  Spoon tomato mixture over and around the turkey cutlets on the serving platter.  Sprinkle the cheese overall.
Garish with a sprig of fresh rosemary, if desired.

Yield: 6 servings

 Recipe and photo from an old diabetic magazine

SPICY OVEN-FRIED CHICKEN LEGS

1/4 cup canola oil

1/2 cup baking mix (such as Bisquick)
1 tbsp paprika
2 tsp Cajun seasoning
1 tsp seasoned salt (I suggest cutting to 1/2 tsp)
1/2 tsp garlic powder
1/4 tsp Italian seasoning
1/8 tsp freshly ground black pepper
10 chicken legs, skinned

Preheat the oven to 450 degrees.
Pour the oil evenly over the bottom of a 15 x 10-inch baking pan; set aside.

In a large bowl combine the baking mix, paprika, Cajun seasoning, seasoned salt, garlic powder, Italian seasoning and black pepper; mix well.  Pour mixture into a paper bag large enough to shake chicken in.

Add the chicken legs, a few at a time according to the size of the bag, and shake bag to coat legs well.  Arrange the legs on the baking pan.

Bake the chicken, turning once during cooking, until the juices run clear when pierced.  This will take around 30 to 40 minutes.

file photo of this recipe