Diabetes-Friendly Recipes

Maque Choux with Spicy Chicken

(makes 4 servings)

Maque Choux:
olive oil cooking spray
1medium onion, 4 ounces (120 g), chopped
1medium red bell pepper, 6 ounces (180 g), seeded and chopped
2large garlic cloves, minced
4large sun-dried tomatoes (not packed in oil), soaked in warm water to cover for 10 minutes and drained
pinch cayenne pepper
salt (optional) and freshly ground black pepper to taste
2cups (240 g) fresh or frozen corn kernels
1cup (240 ml) fat-free low-sodium canned chicken broth
1bay leaf
1whole clove
1/2teaspoon (1.25 ml) crushed dried thyme
3black peppercorns
Spicy Chicken:
1pound (480 g) boneless, skinless chicken breasts, trimmed of all fat
1teaspoon (5 ml) paprika
1teaspoon (5 ml) garlic powder
1/4teaspoon (1.25 ml) freshly ground black pepper
1/4teaspoon (1.25 ml) onion powder
1/4teaspoon (1.25 ml) crushed dried thyme
1/4teaspoon (1.25 ml) crushed dried oregano
1/8teaspoon (0.6 ml) cayenne pepper
2tablespoons (30 ml) fresh lime juice
chopped parsley, for garnish (optional)
  1. Lightly spray a large saucepan with cooking spray. Add the onion, bell pepper, and garlic. Saute over low heat, stirring often, for 2 minutes. Chop the sun-dried tomatoes and add to pot along with the cayenne pepper, salt (if using), and black pepper. Continue to cook for another 2 minutes, stirring often.
  2. Stir in the chicken broth, bay leaf, whole clove, thyme, and peppercorns. Cover and simmer until most of the liquid has evaporated, about 15 minutes. Discard bay leaf, whole clove, and peppercorns.
  3. Meanwhile, cut chicken breasts crosswise into 2-inch (5-cm) strips. In a small bowl, combine paprika and remaining ingredients except lime juice and parsley. Toss with chicken strips.
  4. Place chicken pieces in a microwave-safe covered dish. Sprinkle with lime juice. Cover and microwave on HIGH for 4 minutes. Stir and continue to microwave on HIGH for another 1 to 2 minutes, until chicken is opaque throughout (cut to test).
  5. To serve, pile the Maque Choux in the center of a large platter. Surround with the chicken pieces, sprinkle with chopped parsley, and serve.
Per serving:244 calories (10% calories from fat), 31 g protein, 3 g total fat (0.6 g saturated), 26 g carbohydrate, 5 g dietary fiber, 5 g dietary fiber, 66 mg cholesterol, 100 mg sodium
Exchanges:3 very lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable

Per serving (Maque Choux only):112 calories (9% calories from fat), 5 g protein, 1 g total fat (0.2 g saturated fat), 24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges:1 carbohydrate (1 bread/starch), 2 vegetable



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