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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

The rich-tasting sauce makes this an extra special chicken recipe. It’s a family favorite in my home, and it’s definitely a good choice for company. Serve with a baked sweet potato and a fruit salad for a colorful easy meal. This recipe works well in diabetic menus.

3 tablespoons light mayonnaise
2 tablespoons fat-free plain yogurt
2 teaspoons Dijon mustard
1 teaspoon honey or the equivalent in artificial sweetener
1 pound skinless, boneless chicken breasts
1 teaspoon dried parsley

Mix mayonnaise, yogurt, mustard, and honey to make the sauce. Set aside.

Follow the directions for microwave or conventional oven.

Microwave oven: Arrange chicken in a microwave-safe dish that has been sprayed with nonstick cooking spray. Cover, venting the lid, and cook on high for 6–8 minutes, rotating 1/4 turn halfway through cooking time. The time will vary depending on the thickness of the chicken. Drain the liquid, reserving 3 tablespoons. Mix the 3 tablespoons of reserved liquid with the sauce and pour over the chicken. Sprinkle with parsley. Cover and cook for 1–2 minutes or until the chicken is no longer pink and the sauce is heated.

Conventional oven: Preheat oven to 350 degrees. Arrange chicken in an 8" by 8" pan that has been sprayed with nonstick cooking spray. Bake chicken, covered, for 20 minutes. Drain the liquid, reserving 3 tablespoons. Mix the 3 tablespoons of reserved liquid with the sauce and pour over the chicken. Sprinkle with parsley. Return to oven for 5 minutes or until the chicken is no longer pink and the sauce is heated.

Use our Grocery List to Print and add the ingredients for this recipe!

Makes
4 servings
Each Serving

1/4 recipe
Carb Servings
0
Exchanges

4 lean meat
Nutrient Analysis
calories 174
total fat 6g
saturated fat 1g
cholesterol 69mg
sodium 202mg
total carbohydrate 3g
dietary fiber 0g
sugars 2g
protein 26g

Source: Quick & Healthy Volume II, 2nd Edition, © Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated September 1, 2016


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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.