Diabetic Cooking

Main Dishes

Bayou chicken

Preparation time: 15 minutes. Cooking time: 30 minutes.
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Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 pound boneless, skinless chicken breast
  • 1 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 pound Healthy Ones Skinless Smoked Sausage
  • 1 cup canned navy (or pinto) beans, rinsed
  • 1 can (14.5 ounces) low-sodium diced tomatoes
  • 1 can (14 ounces) fat-free, low-sodium chicken broth
  • 1 cup uncooked brown rice
  • 1/2 teaspoon thyme
  • 1/4 teaspoon chopped garlic
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh parsley
  • Hot sauce (to taste)

Directions

In a large skillet, heat olive oil over medium heat. Cut chicken breast into bite-size pieces. Add chicken, onions, and celery to the skillet. Stirring frequently, cook just until chicken is white on all sides and onions and celery have softened. Slice sausage into thin slices and add to skillet; cook 1 minute more. Add beans, tomatoes, chicken broth, rice, thyme, garlic, and pepper, stirring well. Bring to a boil, while stirring, over medium heat, then reduce heat to low and cover. Simmer for approximately 20 minutes until rice is tender and has absorbed most of the liquid. Just before serving, stir in chopped parsley and a few drops of hot sauce.

Yield: 6 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 398, Carbohydrates: 60 g, Protein: 26 g, Fat: 6 g, Saturated Fat: 4 g, Cholesterol: 42 mg, Sodium: 553 mg, Fiber: 12 g

Exchanges per serving: 4 starch, 3 lean meat. Carbohydrate choices: 4.


Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.