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Diabetes quick fix: Bronzed chicken breasts with rice and spinach pilaf

By Linda Gassenheimer • Jan 28, 2019 at 7:00 AM

Bronzing rather than blackening fish avoids the smoke and the risk of handling a red-hot skillet while still achieving an excellent result. The coat of this bronzed chicken breast is golden and caramelized from the cooking method.

The secret to bronzing is to keep the skillet at the right temperature. The chicken should take 6 to 7 minutes to cook. If it takes much longer, the skillet is not hot enough.

Helpful Hints:

— Cajun spice mixes can be found in the spice section of the supermarket.

— Boneless, skinless chicken breast cutlets, about 1/2-inch thick can be found in the meat section of the supermarket. Regular boneless skinless chicken breasts can be used instead. Pound these chicken breasts flat to about 1/2- to 3/4-inch thick with a meat bat or heavy skillet.

— An electric frying pan can be used instead of a skillet. Keep the temperature at 350 degrees.

Countdown:

— Start rice and set aside.

— Make chicken.

— Finish rice.

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BRONZED CHICKEN BREASTS

2 tablespoons Cajun or blackened spice seasoning mix

1 tablespoon flour

3/4 pound boneless, skinless chicken breast cutlets

2 teaspoons canola oil

Mix Cajun seasoning and flour together. Spoon 1 tablespoon of the spice mixture onto one side of the chicken breast cutlets, pressing it into the flesh. Heat a medium-sized nonstick skillet over high heat and add oil. When it is very hot, add the chicken breasts, seasoned side down. Spread remaining 1 tablespoon spice mixture on top side of chicken. Cook until the underside is bronze in color, 2 to 3 minutes. Cook second side 3 to 4 minutes or until cooked through. A meat thermometer should read 165 degrees.

Makes 2 servings.

Per serving: 260 calories, 9 g fat, 1.5 g saturated fat, 100 mg cholesterol, 37 g protein, 5 g carbohydrates, 0 g dietary fiber, 0 g sugars, 615 mg sodium.

Exchanges/choices: 1/2 carbohydrate, 5 lean meat.

RED, GREEN AND BROWN RICE

1/2 cup water

1/2 cup no-added-salt tomato juice

1/2 cup 10-minute brown rice

2 cups washed, ready-to-eat spinach

1 teaspoon canola oil

Salt and freshly ground black pepper

Bring water and tomato juice to a boil in a medium-size saucepan over high heat. Add the rice, cover and simmer 5 minutes. Remove from heat, add the spinach, replace the cover and let sit 5 minutes. Add oil and salt and pepper to taste. Toss well.

Makes 2 servings.

Per serving: 209 calories, 4 g fat, <1 g saturated fat, 0 mg cholesterol, 5 g protein, 39 g carbohydrates, 3 g dietary fiber, 5 g sugars, 33 mg sodium.

Exchanges/Choices: 2 1/2-starch, 1 vegetable

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound boneless, skinless chicken breast cutlets, 1 small package Cajun or blackened spice seasoning mix, 1 small jar/can low-salt tomato juice, 1 package 10-minute brown rice and 1 package washed, ready-to-eat spinach.

Staples: flour, canola oil, salt and black peppercorns.

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(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. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)

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©2019 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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