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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

This is a family favorite. You can easily substitute leftover turkey for the chicken. Note that the stuffing uses no fat and has vegetables added. Consider this healthy version when making your stuffing for Thanksgiving. This recipe also works well in diabetic menus.

1 cup chopped onion
1 cup chopped celery
2 1/2 cups fat-free chicken broth,* divided
6 cups (6 ounces) packaged unseasoned stuffing mix (cubes)
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1/8 teaspoon dried marjoram
1 pound skinless, boneless chicken breasts, cut into strips
2 tablespoons unbleached all-purpose flour
1 tablespoon dried parsley 

Preheat oven to 350 degrees. In a medium saucepan, combine onion, celery, and 1 1/2 cups broth. Simmer, covered, on low until vegetables are soft. Add stuffing and seasonings. Mix well until blended. Spread in an 8" × 8" pan that has been sprayed with nonstick cooking spray. Top with chicken strips.

Meanwhile, in a covered container, combine 1 cup chicken broth with flour and shake well to prevent lumps. Pour into a 4-cup glass measuring cup and cook in the microwave on high for 3–4 minutes, stirring with a wire whisk after each minute until mixture is bubbly and thickens. Pour over chicken breasts. Sprinkle with parsley. Cover and bake for 30 minutes or until chicken is no longer pink.

Note: If you use leftover cooked turkey, reduce the cooking time to 20 minutes or until all ingredients are thoroughly heated.

*Sodium is figured for reduced sodium.





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Makes 6 servings
Each Serving

1/6 recipe
Carb Servings
2
Exchanges

1 1/2 starch
1 vegetable
2 lean meat
Nutrient Analysis
calories 230
total fat 3g
saturated fat 1g
cholesterol 46mg
sodium 341mg
total carbohydrate 27g
dietary fiber 1g
sugars 2g

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 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 November 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.