Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Pesto chicken salad

Preparation time: 20 minutes
Cooking time: 10 minutes

Pesto chicken salad

4 ounces boneless, skinless chicken breast
Nonstick cooking spray
1 tablespoon prepared pesto
2 cups spring mix type lettuce, washed and patted dry
1 small cucumber, peeled and diced
1 cup fresh broccoli florets, coarsely chopped
6 baby carrots, sliced in half
10 grape tomatoes
2 tablespoons shredded Parmesan cheese
1/4 cup fat-free balsamic vinaigrette dressing

Heat a small skillet over medium heat. Cut chicken breast into bite-size pieces. Spray nonstick skillet with cooking spray and add chicken. Turn pieces frequently and add additional spray if needed to prevent sticking. When chicken is cooked through (about 5–7 minutes), add pesto and stir well to coat each piece. Remove chicken from pan and allow to cool. On each of two salad or dinner plates, spread a cup of lettuce, followed by a layer of cucumber, then broccoli. Add half the cooled chicken to each, then place carrots and tomatoes around the mound in a decorative pattern. Sprinkle 1 tablespoon of Parmesan cheese and drizzle 2 tablespoons of dressing onto each salad.

Nutrition Facts

Per Serving:
  Calories: 215
  Carbohydrate: 19 g
  Protein: 19 g
  Fat: 7 g
  Saturated fat: 3 g
  Cholesterol: 45 mg
  Sodium: 493 mg
  Fiber: 4 g
 
Exchanges per serving: 2 lean meat, 3 vegetable, 1 fat
Carbohydrate choices: 1

 

  

2009-08-26

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