Sunday, January 27, 2013

Chili Spiced Chicken Meal (suitable for Diabetics!) in 30 Minutes

This is another 2009 Internet article heading for the archives.  This article can fit into either the quick fix category or the diabetic category as it is suitable for diabetics, too.  Before it is archived, I will share it this one last time.

For an easy meal that can be ready in around thirty minutes try this Chili-Spiced Chicken. Add some crunch, color, and a tad of citrus by adding Broccoli with Orange Cream Sauce (A good way to interest your kids in this healthy vegetable!). Dessert is elegant but very easy. French Vanilla Tarts with Fresh Berries and Mint make it look like you've really outdone yourself! This meal is perfect for the harried housewife, busy cook, or the person who doesn't really like to cook but wants to impress someone. Beginning cooks will also find this meal to be one they can do easily.
CHILI-SPICED CHICKEN
8 skinless, boneless chicken breasts
2 tsp onion powder
1 tsp salt
1 1/2 tsp paprika
1/2 tsp chili powder
Cooking oil spray

Preheat oven to 350 degrees. Combine spices in a small bowl. Sprinkle spice mixture evenly over chicken breasts. Heat a large non-stick skillet over medium-high heat. Spray pan with cooking spray. Add chicken to pan and saute about 2 minutes on each side. Remove chicken to a shallow baking pan and bake approximately 15 minutes or until juices run clear.

BROCCOLI WITH ORANGE CREAM SAUCE
1 1/2 lbs fresh broccoli, cut into florets
6 oz fat-free cream cheese, cubed
1/4 cup fat-free milk
1/4 tsp thyme
1/4 tsp salt
1/4 tsp grated orange peel
1/4 cup unsweetened orange juice
2 tbsp chopped walnuts

Steam broccoli for 6 to 8 minutes or until crisp-tender. Meanwhile, in a small saucepan, combine the cream cheese, milk, thyme, salt and orange peel. Cook and stir over low heat until blended. Stir in orange juice until combined. Place broccoli in a serving dish; top with the orange sauce and sprinkle with nuts.

Yields 6 servings 3/4 cup each =126 calories, 14 g carbs, 12 g protein

MINI FRENCH VANILLA TARTS WITH FRESH BERRIES AND MINT
1 box (1.34 oz) Sugar-Free French Vanilla Instant Pudding and Pie Fillling Mix
1 pkg Graham cracker mini tart shells
Fresh seasonal berries
Mint sprigs for garnish, if desired

Prepare pudding mix as directed on box. Pour pudding into tart shells and refrigerate. Before serving, add 3 or 4 fresh berries and a mint sprig, if desired, for garnish.

HINT: SAVE ANY LEFTOVER CHICKEN IN THE REFRIGERATOR, SEALED IN A ZIPLOCK BAG, FOR USE LATER IN THE WEEK. PERFECT FOR CHICKEN TACOS.

Enjoy!
 
 

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