Diabetes Quick Fix: Hot Pepper Chicken with Sweet Pepper Potatoes
Hot pepper and honey make this a sweet and spicy, quick chicken dinner. Sweet potatoes cooked with fresh red bell peppers make an unusual and surprisingly quick side dish.
The dish cooks in only 5 minutes in a microwave oven.
Helpful Hints:
Crushed red pepper, sometimes called hot pepper flakes, can be found in the spice section of the supermarket.
Green or yellow bell peppers can be substituted for the red bell pepper. Alternatively, canned pimentos can be added to the cooked sweet potatoes.
Countdown:
Prepare ingredients.
Start sweet potatoes.
Make chicken.
Finish sweet potatoes.
Hot Pepper Chicken
Recipe by Linda Gassenheimer
3/4 pound boneless, skinless chicken breast
2 tablespoons flour
1 teaspoon crushed red pepper
Salt and freshly ground black pepper
1 tablespoon olive oil
2 tablespoons honey
2 tablespoons Dijon mustard
Place chicken between 2 pieces of plastic wrap or foil. Flatten with a meat bat or the bottom of a heavy skillet to about 1/2 inch thick. In a small bowl, mix flour, crushed red pepper and salt and pepper to taste. Dip flattened chicken breasts in the mixture making sure all sides are coated. Heat oil in a nonstick skillet over medium-high heat. Saute chicken 3 minutes, turn and cook second side 3 minutes. A meat thermometer should read 165 degrees.
While chicken cooks, mix honey and mustard together. Remove chicken to two dinner plates and spread mustard sauce on top. Makes
Yield 2 servings.
Per serving: 350 calories, 12 g fat, 2 g saturated fat, 7 g monounsaturated fat, 125 mg cholesterol, 40 g protein, 21 g carbohydrates, <1 g dietary fiber, 17 g sugars, 453 mg sodium, 620 mg potassium, 385 mg phosphorus
Exchanges: 1 starch, 5 lean protein,1 fat
Sweet Pepper Potatoes
Recipe by Linda Gassenheimer
1/2 pound sweet potatoes, peeled and cut into 1-inch pieces (about 1 3/4 cups)
1 medium red bell pepper, seeded and cut into 1-inch pieces (about 1 cup)
2 teaspoons olive oil
Salt and freshly ground black pepper
Place potatoes and red bell pepper in a microwave-safe bowl. Cover with plastic wrap or a plate. Microwave on high 5 minutes. Let stand 1 minute. Remove cover and add olive oil and salt and pe0per to taste. Toss well.
Yield 2 servings.
Per serving: 152 calories, 4.5 g fat, 0.5g saturated fat, 3.5 g monounsaturated fat, 0 mg cholesterol, 2 g protein, 26 g carbohydrates, 4 g dietary fiber, 7 g sugars, 65 mg sodium, 480 mg potassium, 65 mg phosphorus
Exchanges: 1 starch, 1 vegetable,1 fat
Shopping List:
3/4 pound boneless, skinless chicken breast, 1 bottle crushed red pepper, 1 small bottle honey, 1 bottle Dijon mustard, 1/2 pound sweet potatoes, 1 medium red bell pepper.
Staples: Flour, olive oil, salt and black peppercorns.
(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.
