logo


no avatar

Diabetes quick fix: Crispy chicken with ratatouille

By Linda Gassenheimer • Mar 7, 2019 at 7:00 AM

Ratatouille is a tasty blend of Provencal vegetables and is made by slowly simmering eggplant, zucchini, onion, garlic and tomatoes in olive oil. Using bottled pasta sauce, this is a quick version that captures the flavors of Provence without the lengthy cooking.

Coating the chicken with coarse cornmeal gives it a crisp, flavorful crust without having to deep-fry it.

Helpful Hints:

— Any type of corn meal can be used.

— Boneless skinless chicken breasts can be used instead of chicken cutlets. Flatten them to about 1/4-inch thick.

Countdown:

— Start ratatouille.

— Make chicken.

Shopping List:

To buy: 3/4 pound chicken cutlets, 1 package coarse cornmeal, 1 bottle low-sodium, no sugar added pasta sauce*, 1/2 pound eggplant, 1/2 pound zucchini, 1 container sliced button mushrooms.

Staples: egg, olive oil, salt, black peppercorns.

———

CRISPY CHICKEN

1/4 cup coarse cornmeal

Salt and freshly ground black pepper

1 egg white

3/4 pound chicken cutlets (about 1/4-inch thick)

1 tablespoon olive oil

Season cornmeal with salt and pepper to taste. Lightly beat egg white with a fork. Dip chicken into egg white and then cornmeal, making sure both sides are well coated. Heat olive oil in a nonstick skillet over medium-high heat. Add chicken and sauté 2 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees.

2 servings

Per serving: 333 calories, 104 calories from fat, 11.5 g total fat, 1.9 g saturated fat, 6.3 g monounsaturated fat, 108 mg cholesterol, 227 mg sodium, 15.9 g carbohydrate, 0.8 g dietary fiber, 0.5 g sugars, 39.4 g protein

Exchanges: 1 starch, 5 lean meat, 1 fat

RATATOUILLE (SAUTÉED PROVENCAL VEGETABLES)

1/2 pound eggplant, washed unpeeled and sliced (about 2 1/2 cups)

1/2 pound zucchini, washed and sliced (about 2 cups)

2 cups sliced button mushrooms

1 1/2 cups low-sodium, no sugar added pasta sauce*

Salt and freshly ground black pepper

If eggplant slices are large, cut them in half. Add eggplant, zucchini, mushrooms and pasta sauce to a medium saucepan. Bring to a simmer over medium heat. Lower heat and cover. Simmer 15 minutes. Vegetables should be cooked through but a little firm. Add salt and pepper to taste.

2 servings

Per serving: 226 calories, 52 calories from fat, 5.8 g total fat, 1.5 g saturated fat, 1.2 g monounsaturated fat, 4 mg cholesterol, 75 mg sodium, 38.5 g carbohydrate, 10.4 g dietary fiber, 21.4 g sugars, 8 g protein

Exchanges: 2 starch, 1 vegetable, 1 fat.

* Look for pasta sauce containing per 1/2 cup; 112 calories, 3.5 g. fat, 17.7 g carbohydrate, 39 mg sodium.

———

(From “Fast and Flavorful Great Diabetes Meals from Market to Table” 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)

———

©2019 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

Norwalk Reflector Videos