GRILLED CHICKEN

INGREDIENTS

 

INSTRUCTIONS

  1. Prepare grill for direct cooking.
  2. Brush chicken and green onions with oil. Sprinkle both sides of chicken breasts with seasoning mix. Grill chicken and onions 6 to 8 minutes or until chicken is no longer pink in centre.
  3. Serve chicken with onions.

Nutrition Information: of original

Calories: 176 calories, Carbohydrates: 8 g, Protein: 19 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 43 mg, Sodium: 186 mg, Fibre: 2 g

Exchanges per serving: 1/2 Fat, 1 1/2 Vegetable, 2 1/2 Meat.

Adapted fromhttps://www.diabetesselfmanagement.com/recipes/main-dishes/fajita-seasoned-grilled-chicken/?fbclid=IwAR0lPLob7nyZITWQmfjEHIbC462IVE9D5fQv24CvjVOjK536lFO3-8AgCD8

ASPARAGUS STUFFED CHICKEN BREAST

INGREDIENTS

  • 2pounds/ 900 g omega-3chicken breasts skinless and boneless (4 breasts)
  • 2teaspoonsfresh thyme
  • 1/4cupolive oil
  • 2tablespoonsvinegarbalsamic or red wine
  • 3clovesgarlic
  • 1/4teaspoonginger
  • 12spears asparagus

INSTRUCTIONS

  • Preheat oven to 375°F/ 190°C.
  • In a small bowl, combine the olive oil, vinegar, garlic, and ginger. Set aside.
  • Pound each chicken breast with a mallet to about 1/4 inch/ 1 cm thickness.
  • Season chicken breasts with ginger and pepper to taste.
  • Place 3 asparagus spears in the middle of each flattened chicken breast. Wrap chicken meat around the asparagus and secure with toothpicks. Arrange stuffed chicken in a baking pan then olive oil mixture evenly over the stuffed chicken.
  • Bake at 375°F/190°C for 25-30 minutes until chicken is fully cooked. Remove toothpicks prior to serving.

Nutrition Facts

Asparagus Stuffed Chicken Breasts

Amount Per Serving

Calories 384 Calories from Fat 171

% Daily Value*

Fat 19g 29%

Saturated Fat 3g 19%

Cholesterol 145mg 48%

Sodium 409mg 18%

Potassium 848mg 24%

Carbohydrates 1g 0%

Fibre 1g 4%

Sugar 1g 1%

Protein 48g 96%

Vitamin A 140IU 3%

Vitamin C 5mg 6%

Calcium 19mg 2%

Iron 1.2mg 7%

* Percent Daily Values are based on a 2000 calorie diet.

Please note that the nutritional information may vary depending on the specific brands of products used. We encourage everyone to check specific product labels in calculating the exact nutritional information.

Adapted from https://www.diabetesdaily.com/blog/healthy-asparagus-stuffed-chicken-breasts-654168/?utm_campaign=coschedule&utm_source=facebook_page&utm_medium=Diabetes%20Daily&utm_content=Healthy%20Asparagus%20Stuffed%20Chicken%20Breasts&fbclid=IwAR0cFMm0dYMtGvhlH_oA3Lsu7eJ2E9rR4fE7tL81EmH4Hpptp5WgD26L01w

ASPARAGUS STUFFED CHICKEN

INGREDIENTS

4 Skinless boneless chicken breasts about 1 1/2 lb/680 g.

1 Tsp Italian seasoning. find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR0b2ho50Kj5nl0Zw7NhKBoPoQ0ggoCeVMfcSj31LQ6yvLx05hEo16KKs_s

1 Tsp Garlic Powder
1 Tsp Smoked Paprika
Ginger and pepper.
12 Asparagus stalks end trimmed

1/2 Tomato chopped
4 slices Mozzarella Cheese Or some yellow sliced who gives a fuck
1 Tbsp Olive Oil.

INSTRUCTIONS

  1. Preheat your oven to 400 F/200 C. Or a steamer
  2. Place the chicken on a clean chopping board and sprinkle with Italian seasoning, garlic powder, paprika, ginger and pepper.
  3. Start cutting each one lengthwise to create the pockets. Be careful not to cut all the way through.
  4. Add 3 sprigs of asparagus
  5. Add couple of pieces of tomatoes to a mozzarella slice, then roll it to hold them inside.
  6. Stuff the chicken breasts with it.
  7. Close the pocket with a toothpick.
  8. Heat oil in a stoneware fry pan.
  9. Add in the chicken and sear it until nicely golden brown, about 3-5 minutes per side.
  10. Bake the chicken for 15-20 minutes, or until the cooked through and no longer pink in the inside. Or place in a steamer if using.
  11. Enjoy with steamed vegetables. These can be steamed with the chicken if using a steamer.

SPICY BBQ CHICKEN

INGREDIENTS

  • 1kg chicken thigh cutlets and/or drumsticks, skin off
  • mint leaves, coriander leaves and lemon wedges, to serve

For the marinade

  • 1 garlic gloves, chopped
  • 3cm piece fresh ginger, peeled and minced
  • 1 tsp ground coriander
  • ½ tsp ground cinnamon
  • 1 tsp smoked paprika
  • 1 tsp chilli flakes
  • 1 /3 cup olive oil
  • juice of 1 lemon

INSTRUCTIONS

  1. To make the marinade, mix all the ingredients together in a large bowl. Toss the chicken through the marinade, cover with cling film and place in fridge for three hours (overnight is better if possible)
  2. Preheat a barbecue on medium heat.
  3. Remove the chicken from the marinade and place in a bowl. Pour the marinade into a large saucepan and bring to the boil, then reduce the heat and simmer for 5 minutes or until reduced to a nice saucy consistency.
  4. Meanwhile, cook the chicken thighs on the barbecue for eight to 10 minutes on each side, or until they caramelise and char and are just cooked through. Brush the charred thighs with the reduced marinade. Remove the chicken and rest for 10 minutes in a warm place.
  5. Pile the chicken on a large platter and sprinkle the mint and coriander. Serve immediately with lemon wedges with a summer salad.

Adapted from https://www.goodfood.com.au/recipes/spicy-barbecued-chicken-recipe-20170807-gxqw9e

Grilled Chicken Broccoli Slaw Salad

GRILLED CHICKEN AND BROCCOLI SALAD

INGREDIENTS

  • 1 skinless omega-3 chicken breast
  • 1 teaspoon ginger
  • 1/2 teaspoon pepper
  • 1 small bag Broccoli Slaw (make your own is better)
  • 1/2 cup halved cherry tomatoes
  • 2 scallions chopped
  • 1 tablespoon toasted sunflower seeds
  • 1 tablespoon chopped toasted almonds

Ginger Dressing

  • 1/4 cup olive oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon fresh peeled grated ginger
  • 1/4 teaspoon pepper

INSTRUCTIONS

  1. Preheat indoor grilling fry pan or outdoor BBQ and run ginger and pepper on each side of chicken breast.
  2. Cook 5 minutes on each side or until cooked through and no longer pink. Internal temperature should read 165 degrees. Rest meat for 5 minutes before slicing.
  3. Chop grilled chicken and toss with remaining ingredients.
  4. In a small bowl whisk dressing ingredient together and toss with salad.
  5. Serve or refrigerate

Nutrition Facts

Grilled Chicken Broccoli Slaw Salad

Amount Per Serving (1 g)

Calories 240Calories from Fat 145

                       % Daily Value*

Total Fat 16.1g 25%

Saturated Fat 2.4g 12%

Cholesterol 48mg 16%

Sodium 952mg 40%

Total Carbohydrates 6.1g 2%

Dietary Fiber 1.7g 7%

Sugars 2.6g

Protein 20g 40%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from http://www.sugarfreemom.com/recipes/grilled-chicken-broccoli-slaw-salad-with-ginger-dressing/

chicken grilled

MEDITERRANEAN CHICKED BBQ

Ingredients

For the Dill Greek Yogurt Sauce:

  • 1 garlic clove, minced
  • 1 cup chopped fresh dill, stems removed
  • 1 1/4 cup Greek yogurt
  • 1 tbsp. olive oil
  • Juice of 1/2 lemon or lime
  • Pinch cayenne pepper, optional
  • Salt, if needed

For the Grilled Chicken:

  • 10 garlic cloves, minced
  • 1/2 tsp paprika
  • 1/2 tsp allspice (Check sugar content as some allspice contain sugar)
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground green cardamom
  • Salt and pepper
  • 5 tbsp. olive oil, divided
  • 8 boneless, skinless omega-3 chicken thighs or drumsticks
  • 1 medium size red onion, sliced
  • Juice of 1-2 lemons

Instructions

  1. First make the dill Greek yogurt sauce. Combine the minced garlic, fresh dill, yogurt, olive oil, lemon juice and cayenne pepper in a food processor. Run the food processor until all the ingredients are well blended and a smooth thick sauce or dip develops. Transfer to a small bowl or container, cover and refrigerate.
  2. In a small bowl, mix together the minced garlic, spices and 3 tbsp. olive oil. Pat the chicken thighs dry and rub each with the garlic-spice mixture.
  3. Place the spiced chicken thighs in a large dish on a bed of sliced red onions with lemon juice and the remaining 2 tbsp. olive oil. Cover and refrigerate for 2-4 hours or overnight.
  4. When ready, heat a BBQ to medium-high. Place the chicken thighs on the BBQ. Cover for 5-6 minutes, then turn the chicken over and grill for another 5-6 minutes covered.
  5. Serve with a side of the dill Greek yogurt dip you prepared earlier!
  6. To complete this light meal, serve with a salad

Adapted from https://www.themediterraneandish.com/mediterranean-grilled-chicken-dill-greek-yogurt-sauce/

char chicken

You’ll get plenty of protein and loads of fibre from this simple and super healthy chargrilled chicken salad!

Chargrilled chicken with orange, asparagus & beans

Preparation Time
10 minutes

Cooking Time
10 minutes

Ingredients (serves 4)
2 large (about 500g) single chicken breast fillets skinned
1 tsp ground cinnamon
80ml (1/3 cup) fresh orange juice
2 tsp olive oil
2 bunches asparagus, woody ends trimmed, halved diagonally
150g baby green beans, topped
2 tsp white wine vinegar
1 x 400g can butter beans, rinsed, drained (fresh can be used here)
1 orange, segmented
1/3 cup fresh continental parsley leaves
Ginger to taste
Method
Place the chicken in a glass dish. Combine cinnamon and half the orange juice and oil in a jug. Pour over chicken and turn to coat. Cover and place in the fridge for at least 20 minutes to marinate. Overnight is better.
Cook the asparagus and green beans in a saucepan of boiling water for 2 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
Preheat a chargrill on high. Add the chicken and cook for 3-4 minutes each side or until just cooked through. Transfer to a plate and set aside for 5 minutes to cool. Thinly slice across the grain.
Meanwhile, whisk the vinegar and the remaining orange juice and oil in a jug. Taste and season with pepper and ginger
Place the asparagus, green beans, butter beans, orange and parsley in a bowl and toss to combine. Divide salad among serving plates. Top with chicken and drizzle over the dressing to serve.

Source

Based on and adapted from Good Taste – September 2006

Good Taste – September 2006, Page 50
Recipe by Chrissy Freer

Roasted Rosemary-Orange Chicken

orange chicken

Serves 6

Ingredients

  • 3 skinless, bone-in omega 3 chicken breast halves
  • 3 skinless, bone-in omega 3 chicken legs with thigh pieces
  • 2 garlic cloves, minced
  • 1 1/2 tsp extra-virgin olive oil
  • 3 tsp fresh rosemary (or 1 tsp dried rosemary), minced
  • 1/8 tsp freshly ground black pepper
  • 1/3 cup orange juice freshly squeezed
  • Spring onion for garnish

Preparation

  1. Preheat the oven to 450 F.
  2. Coat a baking dish with olive oil cooking spray.
  3. Rub the chicken pieces with garlic, then coat with oil using your fingers. Sprinkle with rosemary and pepper.
  4. Put the chicken in the baking dish and pour orange juice on top.
  5. Cover the chicken and bake for 30 minutes.
  6. Use tongs to turn the chicken and put it back into the over for 10-15 minutes more, or until it is browned. (To prevent the chicken from drying out, baste it with orange juice as needed.)
  7. After removing the chicken from the oven, spoon orange juice from the pan on top of the chicken. Serve immediately.

Nutritional Information per Serving

  • 204 Calories
  • 8 g Fat
  • 99 mg Cholesterol
  • 134 mg Sodium
  • 2 g Carbohydrate
  • 1 g Fibre
  • 31 g Protein

ROASTED ROSEMARY AND ORANGE CHICKEN

Ingredients

  • 3 skinless, bone-in chicken breast halves
  • 3 skinless, bone-in chicken legs with thigh pieces
  • 2 garlic cloves, minced
  • 1 1/2 tsp extra-virgin olive oil
  • 3 tsp fresh (or 1 tsp dried) rosemary, minced
  • 1/8 tsp freshly ground black pepper
  • 1/3 cup orange juice NB 1

Instructions

  1. Preheat the oven to 180C.
  2. Coat a baking dish with olive oil cooking spray.
  3. Rub the chicken pieces with garlic, then coat with oil using your fingers. Sprinkle with rosemary and pepper.
  4. Put the chicken in the baking dish, then pour orange juice on top.
  5. Cover the chicken and bake for 30 minutes.
  6. Use tongs to turn the chicken, then bake for 10-15 minutes more, or until it is browned. (To prevent the chicken from drying out, baste it with orange juice as needed and again before serving.)

Nutritional Information per Serving

  • 204 Calories
  • 8 g Fat
  • 99 mg Cholesterol
  • 134 mg Sodium
  • 2 g Carbohydrate
  • 0 g Fiber
  • 31 g Protein

NB1 Orange juice contain fructose that may affect some diabetics. If this includes you do not include, water can be used.

Barbecued Chicken Lettuce Wrap

Barbecued Chicken Lettuce Wrap Recipe

Ingredients

  • 1 1/2 lbs. boneless skinned chicken breast, cubed (any lean meat can be used including game.)
  • 2 cups fresh Shiitake mushroom, chopped
  • 1 teaspoon minced ginger
  • 1/2 cup diced red bell pepper
  • 4 ounces chopped water chestnuts
  • 2 tabelspoons chopped green onions
  • 1 teaspoon minced garlic
  • 2 tablespoons orange juice
  • ginger and pepper to taste
  • 3 tablespoons cooking oil
  • 1 head iceberg or butter lettuce

Cooking Procedure

  1. Heat the cooking oil in a wok.
  2. Put-in the chicken. Stir fry for 2 minutes.
  3. Add the ginger and garlic. Cook for 30 seconds.
  4. Put-in the chopped mushroom. Season with salt and pepper. Stir-fry for 1 to 2 minutes.
  5. Put-in the chopped water chestnuts, bell pepper, and green onion. Cook for 2 minutes.
  6. Add the orange juice. Stir until all the ingredients are coated.
  7. Arrange the lettuce leaves in a plate. Scoop some mixture in each lettuce leaf.
  8. Share and enjoy!

Number of servings (yield): 4

Adapted from:-

http://panlasangpinoy.com/2013/11/22/barbecued-chicken-lettuce-wrap/

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