In honor of Diabetes Awareness Month, enjoy this zesty and easy Mexican meal from the American Diabetes Association.

Makes: 6 servings
Serving size: 1 enchilada
Preparation time: 15 minutes
Cooking time: 35 minutes

Ingredients
1 lb. boneless, skinless chicken breasts, cut into cubes
1 tsp. olive oil
Juice of 1 lime
1 tsp. chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp. olive oil
1 (15-oz.) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese, divided
Cooking spray
1½ cups canned enchilada sauce

Preparation
1. In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions, salt, and pepper. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
2. Preheat the oven to 375°F. Remove the chicken from the marinade and discard any excess. Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7 to 8 minutes until chicken is cooked through. Remove the chicken to a bowl and add the black beans.
3. Divide the chicken-and-bean filling among six tortillas. Top each with 1 Tbsp. of the cheese. Roll up each tortilla and place seam-side down in a baking dish coated with cooking spray. Pour the sauce over the enchiladas and bake, covered, for about 20 minutes. Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.

Nutrition facts
Starch exchanges 1.5
Vegetable exchanges 1
Lean meat exchanges 3
Fat exchanges 0.5
Amount per serving
Calories 305
Calories From Fat 80
Total Fat 9 g
Saturated Fat 2.4 g
Trans Fat 0 g
Cholesterol 55 mg
Sodium 585 mg (without added salt)
Total Carbohydrate 30 g
Dietary Fiber 6 g
Sugars 4 g
Protein 26 g

[Recipe reprinted with permission]

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Thanks to eatbetteramerica for this healthy grilling recipe using foil packs – it makes cleaning up so easy!

Individual foil packets make this dish a snap to prepare. You can easily make the packets ahead of time—just refrigerate until ready to grill. From Prevention Healthy Cooking.

Prep Time:10 min
Start to Finish:35 min
Makes:4 servings

Ingredients:
4 boneless, skinless chicken breasts (about 1 1/4 lb)
2 green and/or red bell peppers, cut into strips
1 lb red potatoes, thinly sliced
1/4 cup barbecue sauce
1 tablespoon orange juice
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
1/8 teaspoon ground red pepper (cayenne)

Directions:
1.Spray unheated grill rack with cooking spray. Heat coals or gas grill for direct heat.
2.Place each chicken breast in center of a 12-inch by 18-inch piece of foil. Divide bell peppers and potatoes evenly over chicken breasts.
3.In small bowl, stir together barbecue sauce, orange juice, salt, black pepper and red pepper. Evenly drizzle over chicken and vegetables.
4.Bring up 2 long sides of each piece of foil and double-fold with a 1-inch wide fold. Double-fold each end to form a packet.
5.Place packets, seam side up, on rack. Cover and grill packets 4 to 6 inches from medium heat 20 to 25 minutes or until vegetables are tender and instant-read thermometer inserted in the thickest portion of breast reads 160°F and juices run clear. Place packets on plates. Cut a large X across top of packet; fold back foil.

Nutritional Information:
1 Serving: Calories 300 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 400mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 8g); Protein 33g % Daily Value*: Vitamin A 6%; Vitamin C 50%; Calcium 6%; Iron 20% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 4 oz-equivalents Meat & Beans, 1 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Re-printed with permission.

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Hungry Girl is at it again! She’s got a new hit book – Hungry Girl 200 Under 200 – with more delicious recipes all under 200 calories, like this one for H-O-T Hot Boneless Buffalo Wings. Oh, and next week, we’ll be giving away a copy of HG’s new book, so stay tuned. Until then, check out my interview with Hungry Girl – Behind the scenes and enjoy the wings! Thanks, HG!

Per serving (5 wings): 175 calories, 1.5g fat, 1,153mg sodium, 14g carbs, 4g fiber, <1g sugars, 27g protein

Ingredients
8 ounces raw boneless skinless lean chicken breast, cut into 10 nuggets
¼ cup Fiber One bran cereal (original)
1 ounce (about 14 crisps) Pringles Light Fat Free Barbeque Potato Crisps (or another fat-free BBQ-flavored potato chip)
3 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
Dash onion powder
Dash garlic powder
Dash cayenne pepper
Dash black pepper
Dash salt

Directions
Preheat oven to 375 degrees.

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.

Crush potato crisps completely. In a small dish, mix crushed crisps with cereal crumbs. Add onion powder, garlic powder, cayenne, black pepper, and salt, and mix well.

Place chicken pieces in a separate dish. Cover with Frank’s RedHot and toss to coat.

Spray a baking sheet with nonstick spray. Give each chicken piece a shake so it’s not dripping with sauce, and then coat evenly with crumb mixture. Lay crumb-covered nuggets on the baking sheet.

Bake in the oven for 10 minutes.

Flip nuggets over and bake for 10 more minutes, or until outsides are crispy and chicken is cooked throughout.

MAKES 2 SERVINGS

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Making a one-pot meal uses less energy than cooking with several burners plus the oven. Here’s one from A Healthier You that’s ready in less than 30 minutes. It also makes clean-up faster, too! Happy Earth Day!

Ingredients
1½ Tbsp margarine
1 tsp garlic powder
½ cup onions, chopped
1 lb 4 oz chicken thighs, boneless and skinless
10-oz package cut green beans, frozen
¼ tsp pepper

Directions
1.Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2.Place chicken in skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3.Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4.Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Makes: 4 servings
Serving size: 1 cup

Each serving provides:
Calories: 190
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 57 mg
Sodium: 109 mg

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Is KFC taking the “Fried” out of its chicken? Not exactly. But this week, the chain began serving up its new Kentucky Grilled Chicken. KFC says the grilled chicken has 70 to 180 calories and four to nine grams of fat in each piece. The Original Recipe choices each have between 110 and 370 calories and seven to 21 grams of fat.

Want more News Nuggets? Follow me on Twitter!

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Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational! (And ready in less than 30 minutes!)

Recipe courtesty: eatbetteramerica

Prep Time: 10 min
Start to Finish: 25 min
Makes: 4 servings

Ingredients
4 boneless skinless chicken breasts (about 1 1/4 lb)
2 tablespoons balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper blend
1 large plum (Roma) tomato, cut into 8 slices
1/4 cup crumbled feta cheese (1 oz)

Directions
1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2. Broil with tops 4 inches from heat about 10 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

High Altitude (3500-6500 ft): Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.

Nutritional Information
1 Serving: Calories 220 (Calories from Fat 80); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 90mg; Sodium 260mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 3g); Protein 33g % Daily Value*: Vitamin A 10%; Vitamin C 4%; Calcium 6%; Iron 8% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 0 MyPyramid Servings: 4 oz-equivalents Meat & Beans, 1/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

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You don’t have to fry chicken to satisfy your craving for the crispy, tender, juicy meal. Forget Fried Chicken Fingers is from the Good-For-Him (And You!) recipe section of the new book, Your Big Fat Boyfriend – How to Stay Thin When Dating a Diet Disaster. More on the book (plus free copies for you!) next week. Until then, enjoy the de-greasing of this used-to-be-fried fave.

Ingredients:

3 egg whites
3 tablespoons plain bread crumbs
2 tablespoons Parmesan cheese
1/2 teaspoon thyme
1/4 teaspoon salt
1/2 teaspoon pepper
1 teaspoon minced onion, dried
1/2 teaspoon garlic powder
2 teaspoons Benefiber (optional)
1 pound boneless, skinless chicken tenders
High-heat canola spray oil

Directions:

Preheat oven to 350-degrees F. Mix egg whites in a small bowl and set aside. Mix all other ingredients except chicken and spray in large bowl. Dip each tender in egg whites and then roll in bread crumb mixture until well covered. Place on greased baking sheet. Spray well with high-heat canola spray.Bake 15-20 minutes or until done. Broil (about 3-5 minutes) until top becomes crispy. Serve immediately. Serves 4.

[Re-printed with permission]

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Come in from the cold and warm up with this tasty stew! Skinless chicken and cornmeal dumplings made with low-fat milk make it healthier.

*Ingredients*

For the stew:
1 lb chicken meat, skinless, boneless, and cut into 1-inch cubes
½ cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
¼ tsp salt
black pepper to taste
1 pinch ground cloves
1 bay leaf
3 cups water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas

For the cornmeal dumplings:
1 cup yellow cornmeal
¾ cup all-purpose flour, sifted
2 tsp baking powder
½ tsp salt
1 cup milk, low-fat (1%)
1 Tbsp vegetable oil

*Directions*

For the stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water into a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about ½ hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups of liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

For the dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and to evenly distribute liquid. Dough will be soft.
3. Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

Makes: 6 servings
Serving size: 1¼ cups stew with 2 dumplings

Each serving provides:
Calories: 301
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Fiber: 5 g
Protein: 24 g
Carbohydrate: 37 g
Potassium: 409 mg

Recipe courtesy of: A Healthier You, Department of Health and Human Services

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This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce, so dig in!

Ingredients:
non-stick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 cup chili sauce, low-sodium
1½ cups green peppers, chopped (1 large)
1½ cups celery, chopped
¼ cup onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
¼ tsp crushed red pepper
¼ tsp salt

Directions:
1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.

*For convenience, you can use uncooked boneless, skinless chicken breasts.

**To cut back on sodium, try low-sodium canned tomatoes.

Makes: 4 servings
Serving size: 1½ cups

Each serving provides:
Calories: 274
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 73 mg
Sodium: 383 mg
Fiber: 4 g
Protein: 30 g
Carbohydrate: 30 g

Recipe courtesy of: A Healthier You, Department of Health and Human Services

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This time of year, I find myself using my slow cooker at least once or twice a week. It’s so easy to make a delicious, healthy meal and it makes the house feel so warm, I almost forget it’s cold outside. Here’s a recipe I make over and over – Puttanesca Chicken from Better Homes and Gardens Slow Cooker Favorites Made Healthy. I vary the pasta – sometimes orzo, other times whole wheat spaghetti. Last week, I used couscous. Yum!

Prep: 20 minutes
Cook: Low 6 hours, High 3 hours
Makes: 6 servings
Slow Cooker Size: 3-1/2 – 4 quart

Ingredients:
2-1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks) skinned
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 26-ounce jar pasta sauce with olives
2 tablespoons drained capers
1 teaspoon finely shredded lemon peel
3 cups hot cooked orzo (rosamarina)

Directions:

1. Place chicken in a 3-1/2 to 4-quart slow cooker. Sprinkle with the salt and pepper. For sauce, in a medium bowl stir together pasta sauce, capers, and lemon peel. Pour over chicken.
2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. Serve chicken and sauce over hot cooked orzo.

Nutritional Information per Serving:
315 calories, 8g total fat (2g saturated fat), 77mg cholesterol, 678 mg sodium, 30g carbohydrate, 3g fiber, 30g protein

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