Eating Right with Diabetes

[grannyred]

Just thought I would share another great recipe................enjoy !!!

4 boneless skinless chicken breasts

1/2 cup roasted red pepper chopped fine ( you can use bottled roasted red peppers, drain and chop well)

1/2 cup water packed artichoke hearts, drained and chopped fine.

1/2 cup feta cheese ( 2 oz), crumbled

2 teaspoons red wine vinegar

2 tablespoons chopped basil

2 tablespoons pinenuts or walnuts toasted in a skillet on the stove for 2 or 3 minutes, chop fine.

2 1/2  tablespoons garlic olive oil, divided ( ****  You can make your own garlic olive oil, saute 1 clove garlic( Minced) in the olive oil for 2 or 3minutes on low....set aside and cool.

Salt and ground pepper

Place the chicken breasts between pieces of wax paper or plastic wrap,  pound them so they are nice and tender and flat, Set aside.

In a bowl combine the chopped artichokes, roasted red peppers, feta cheese, basil, nuts and red wine vinegar with 1 Tablespoon of the garlic olive oil.

Heat oven to 350 degrees.  Prepare a oven safe pan, place a piece of foil inthe bottom,spray it with cooking spray.

Divide the mixture in the bowl into 4 portions,placeaportiononeach breast and starting at the small end, roll up the breast and secure it with a toothpick.

Rub the remaining garlic olive oil on the outside of the breasts, salt lightly and heavy on the ground pepper.

Bake for about 20 to 30 minutes........juices will run clear when done.

Each breast=Approx 250 calories,  5 gr carbs,  Fat 12 gr ( 4 gr sat fat), Sodium 275 mg

See ya...........................................Big Red.......................................Peace

[grannyred]

Pollo Relleno (chili relleno stuffed chicken breasts)

6 medium skinless-boneless chicken breasts halves ( about 1 ½ pounds)
1/3 cup cornmeal ( or bread crumbs or crushed chili pork rinds)
2 tablespoons taco seasoning mix( if you use chil flavor pork rinds you don’t need taco seasoning)
1 beaten egg
4-oz can whole green chili peppers, rinsed, seeded and cut in half lengthwise so you
Have 6 pieces total
2 oz Monterey jack cheese, cut into six 2 X ½ inch strips
2 tablespoons snipped cilantro or parsley
¼ teaspoon black pepper
¼ teaspoon crushed red pepper
8-oz bottle green or red taco sauce
2 oz cheddar or Monterey jack cheese, shredded
Chopped tomato (optional)
Fresh cilantro (optional)

Rinse chicken, pat dry. Place each breast half between two pieces of plastic wrap. Pound the chicken with a meat mallet to a 1/8 inch thickness. Remove plastic.
In a bowl combine cornmeal and taco seasoning mix. Place the egg in a separate bowl.
For each chicken breast, place 1 chili pepper on the breast, place 1 cheese strip on top of the pepper, sprinkle some cilantro and peppers on top of cheese, fold in the sides of chicken breast, roll it up starting from the edge with the cheese (you may secure it with a toothpick if you like). When you are done with all of the breasts….dip each roll in the egg and then into the cornmeal mixture. Place each roll seam side down in a shallow baking pan. Bake uncovered in a 375 degree oven for 25 to 30 minutes or until chicken is no longer pink. To serve, heat taco sauce ( or not) Sprinkle with cheese and cilantro…you may also garnish with chopped tomato.
Makes six servings……Nutrition facts per serving…….261 calories, 12 grams fat, 113 mg cholesterol, 29 gram protein, 11 gram carbohydrates, 493 mg sodium.