Diabetic Cookbook for Two (37 page)

4 tablespoons grated non-dairy soy Parmesan cheese, divided

4 tablespoons chopped fresh basil, divided

Salt, to season

Freshly ground black pepper, to season

1.
Preheat the oven to 350°F.

2.
Lightly coat a baking sheet with cooking spray.

3.
In a shallow bowl, beat the egg.

4.
In a separate shallow bowl, place the almond meal.

5.
Dip 1 chicken breast half into the egg, then into the almond meal to coat. Place the coated chicken on the prepared baking sheet. Repeat with the remaining 1 chicken breast half.

6.
Place the sheet in the preheated oven. Bake for 40 minutes, or until no longer pink and the juices run clear.

7.
In a baking dish, pour 4 ounces of marinara sauce.

8.
Place the cooked chicken on the sauce. Cover with the remaining 4 ounces of marinara.

9.
Sprinkle 2 tablespoons of mozzarella cheese and 2 tablespoons of soy Parmesan cheese on each chicken breast. Top each with 2 tablespoons of basil.

10.
Place the dish in the oven. Bake for 20 minutes, or until an instant-read thermometer inserted into the center reads at least 165°F.

11.
Remove from oven and divide between 2 plates. Season with salt and pepper and enjoy!

PER SERVING
Calories: 393; Total Fat: 15g; Protein: 56g; Carbohydrates: 12g; Sugars: 0g; Fiber: 1g; Sodium: 919mg

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES

It doesn’t get much easier, or more satisfying, than this simple recipe that’s on the table in about 30 minutes. Lemon brightens the chicken’s flavor and tenderizes it so it’s juicy and moist—with just the right amount of tartness. Serve with a side of roasted root vegetables, a green salad, and brown rice.

1 lemon, halved, divided

2 (6-ounce) boneless skinless chicken breast halves

Salt, to season

1 tablespoon extra-virgin olive oil

2 garlic cloves, minced

¼ cup finely chopped sweet onion

Freshly ground black pepper, to season

1 teaspoon dried oregano

2 sprigs fresh parsley

1.
Squeeze the juice from 1 lemon half over the chicken. Season with salt. Set aside.

2.
In a small skillet set over medium-low heat, heat the olive oil.

3.
Add the garlic and onion. Sauté the garlic and onion. Add the chicken to the skillet. As it cooks, squeeze the juice from the remaining lemon half over the chicken. Season with salt and pepper. Sprinkle with the oregano. Sauté for 5 to 10 minutes per side, or until the juices run clear.

4.
Serve garnished with the parsley.

PER SERVING
Calories: 280; Total Fat: 13g; Protein: 38g; Carbohydrates: 2g; Sugars: 0g; Fiber: 0g; Sodium: 63mg

INGREDIENT TIP:
It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breast, which is the “tender”—about 1 ounce of meat, to yield a perfect individual portion. Freeze the tenders and use in a stir-fry.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 20 MINUTES

Chicken cacciatore is an Italian dish of chicken braised in a tomato-based sauce that often includes wild mushrooms. It is frequently referred to as “hunter style,” as the word
cacciatore
means “hunter” in Italian. Why “hunter” style? One story says if a hunter came home empty-handed, his wife would kill a chicken for the meal instead. This hunter-style dish makes good use of mushrooms, onions, tomatoes, and herbs. Enjoy over a bed of spaghetti squash “noodles.”

Extra-virgin olive oil cooking spray

1 garlic clove, chopped

½ cup chopped red onion

¾ cup chopped green bell pepper

2 (6-ounce) boneless skinless chicken breasts, cubed

1 cup sliced cremini mushrooms

½ cup chopped tomatoes, with juice

1 cup green beans

1 teaspoon dried oregano

1 teaspoon dried rosemary

1.
Coat a skillet with cooking spray. Place it over medium heat.

2.
Add the garlic. Sauté for about 1 minute, or until browned.

3.
Add the red onion, green bell pepper, and chicken. Cook for about 6 minutes, or until the chicken is slightly browned, tossing to cook all sides.

4.
Stir in the mushrooms, tomatoes, green beans, oregano, and rosemary. Reduce the heat to medium-low. Simmer for 8 to 10 minutes, stirring constantly.

5.
Remove from the heat and serve hot.

6.
Enjoy!

PER SERVING
Calories: 292; Total Fat: 6g; Protein: 42g; Carbohydrates: 13g; Sugars: 5g; Fiber: 3g; Sodium: 69mg

QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES

A delicious French classic, this chicken
cordon bleu
(translated literally as “blue ribbon”) is easy to prepare and lighter in calories and fat than traditional recipes. Almond meal replaces bread crumbs to cut down on carbs, while adding vitamin E and heart-healthy fats. Good for you and delicious, you’ll award yourself the “blue ribbon” of culinary excellence after making this dish.

2 (6-ounce) boneless skinless chicken breasts, trimmed, tenders removed

⅛ teaspoon salt

¼ teaspoon freshly ground black pepper, divided

3 tablespoons nonfat shredded Swiss cheese

1 tablespoon plain nonfat Greek yogurt

2 tablespoons almond meal

2 teaspoons chopped fresh parsley

1 teaspoon dried thyme

2 teaspoons extra-virgin olive oil, divided

2 tablespoons (about ½ ounce) chopped ham

1.
Preheat the oven to 400°F.

2.
Sprinkle the chicken with the salt and ⅛ teaspoon of pepper.

3.
In a small bowl, stir together the Swiss cheese and yogurt.

4.
In another small bowl, stir together the remaining ⅛ teaspoon of pepper, the almond meal, parsley, thyme, and 1 teaspoon of olive oil.