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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

The combination of cumin, yogurt, and jam makes this a flavorful dish. You can also use this recipe for basic baked chicken and vary the sauce to make a completely different dish. It is easy and quick. Another favorite sauce is French dressing mixed with the apricot preserves and chopped green onion. This recipe also works well in diabetic menus.

1 pound skinless, boneless chicken breasts
1/3 cup fat-free plain yogurt
3 tablespoons sugar-free apricot preserves
1 teaspoon ground cumin
1/2 teaspoon salt (optional)

Choose from one of the three methods below for cooking.

CONVENTIONAL OVEN: Preheat oven to 350 degrees. Arrange chicken in a baking pan that has been sprayed with nonstick cooking spray. Bake, uncovered, for 20 minutes. Drain any liquid. Mix remaining ingredients and spoon over chicken. Bake for 10 minutes or until chicken is no longer pink and sauce is heated.

MICROWAVE OVEN: Arrange chicken in a microwave-safe dish. Cover, venting the lid. Cook on high for 6–8 minutes, or until chicken is no longer pink, rotating 1/4 turn halfway through cooking time. Drain any liquid. Mix remaining ingredients and spoon over chicken. Cook for 1–2 minutes or until sauce is heated.

BROILER OR BARBECUE METHOD: Cut 3 shallow slits length-wise in each chicken breast half. Place slit side down on broiler pan. Mix remaining ingredients. Spoon half on chicken. Broil 3–4 inches from heat for 4 minutes. Turn chicken over and spoon on remaining yogurt mixture. Broil 5 minutes longer or until chicken is no longer pink.




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


Makes 4 servings
Each Serving

Carb Servings
0
Exchanges

3 lean meat
Nutrient Analysis
calories 143
total fat 2g
saturated fat 0g
cholesterol 65mg
sodium 89mg
total carbohydrate 5g
dietary fiber 0g
sugars 1g
protein 27g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008, 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 April 1, 2014


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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.