Mushroom Chicken
Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon low-fat margarine
- 10 ounces white button mushrooms, sliced
- ¼ teaspoon pepper
- ⅓ cup balsamic vinegar
- ½ cup low sodium, fat-free chicken broth
- 1 tablespoon olive oil
- ¼ cup all-purpose flour
Directions
- Add the chicken breasts to a plastic bag and pound to flatten with your palm.
- Coat them evenly with flour.
- Grease a medium saucepan or skillet with some cooking spray and heat it over medium heat.
- Add the chicken breasts and brown evenly for 4–5 minutes each side. Set aside.
- Melt the margarine in the pan, add mushrooms and pepper, and stir-cook for 4–5 minutes until softened.
- Add the balsamic vinegar and boil the mixture until the sauce thickens.
- Cover and simmer over low heat for about 2 minutes.
- Add the chicken and simmer for 5 more minutes.
- Serve warm.
Nutrition (per serving)
Calories 240, fat 9 g, total carbs 12 g, sugar 4 g, Protein 27 g, sodium 150 mg
This recipe is from Madison Miller’s cookbook Diabetes Cookbook Quick and Easy Type 2 Diabetes Recipes.
Zoodle Pesto (Zucchini Noodle with Pesto Sauce)
Serves 4 | Prep. time 10 minutes | Cooking time 2-5 minutes
Ingredients
- 4 small zucchinis, spiralized
- Pesto (See Pesto Recipe below)
- 2 cups cherry tomatoes, washed, cut in half
- 1–2 tablespoons olive or canola oil (optional)
Directions
- Dry the spiralized zucchini with paper towels.
- Optional (if you don’t want raw, crunchy noodles), heat oil in a skillet and sauté zucchini noodles for 2–5 minutes to desired doneness.
- Mix with pesto and top with cherry tomatoes.
Nutrition (per serving)
Calories 115, fat 7.1 g, carbs 11.1 g, protein 4.2 g, sodium 945 mg
Pesto Recipe
Ingredients
- 3½ cups packed basil leaves
- ½ cup cilantro (or spinach)
- ⅓ cup almonds, toasted (you may also use pine nuts or walnuts)
- ⅓ cup grated parmesan cheese
- 4 cloves garlic, roughly chopped
- ⅓ cup olive oil
Directions
- Combine the pesto ingredients except for the olive oil in a blender and pulse. Gradually pour in the oil until a paste is formed (you want a thick paste as the moisture from the noodles will thin it down). Scrape down sides when needed.
- Combine the pesto sauce and zucchini.
These two recipes are from Sarah Spencer’s cookbook Spiralizer Cookbook Healthy Low-Carb Spiralizer Recipes.
To download or print these recipes, click here.