Oven fried chicken for diabetes

1/3 cup dry unseasoned bread crumbs
2 teaspoons sesame seeds
1 1/2 tablespoons grated Parmesan cheese
1/4 cup fat-free mayonnaise (not salad dressing mayonnaise)
1/4 teaspoon salt
1/8 teaspoon garlic powder
2 dashes cayenne pepper
1/4 teaspoon poultry seasoning
4 (4 ounces each) boneless, skinless chicken breast halves
Cooking spray

Preheat oven to 425°F. Place bread crumbs, sesame seeds, and Parmesan cheese in a large zip-top bag and shake gently to combine.

In a small bowl, whisk together mayonnaise, salt, garlic powder, cayenne pepper, and poultry seasoning. Using a pastry brush, coat both sides of each piece of chicken with the mayonnaise mixture. Place chicken, one piece at a time, into the bread crumb mixture in the zip-top bag, seal, and shake to coat chicken well. Transfer chicken to a foil-lined baking sheet coated with cooking spray. Spray chicken evenly with cooking spray.

Bake for 20 to 25 minutes or until juices run clear and chicken is no longer pink in the center.

Yield: 4 servings
Serving Size: 1 chicken breast half
Nutrition Facts

Per Serving:
Calories: 238
Carbohydrate: 9 g
Protein: 37 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 446 mg
Fiber: 1 g
Exchanges per serving: 5 very lean meat, 1/2 starch, 1 fat
Carbohydrate choices: 1/2

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potato–broccoli soup

1 can (14 ounces) fat-free, reduced-sodium chicken broth
1 large onion, chopped
4 medium potatoes (about 7 ounces each), peeled and coarsely diced
1 1/2 cups fat-free half-and-half
2 teaspoons butter-flavor granules (such as Butter Buds)
1/2 teaspoon salt
1/8 teaspoon black pepper
10-ounce package frozen chopped broccoli, partially thawed
1/2 cup finely shredded reduced-fat sharp Cheddar cheese
1/2 cup chopped green onions

Combine chicken broth, chopped onion, and diced potatoes in a large pan. Cover, bring to a boil, reduce heat to a simmer, and cook for 20–25 minutes, or until potatoes are very tender when pierced with a fork. Drain off liquid and reserve. Remove 2 cups of potato and onion mixture and set aside. In the pan, mash the remaining potato mixture with an electric mixer. Mix in cooking liquid. Whisk in half-and-half, butter-flavor granules, salt, and pepper. Break apart broccoli. Stir broccoli and reserved potatoes and onions into soup. Return to stove, cover, and cook at a gentle simmer for 10–15 minutes, or until soup is heated through and broccoli is tender; stir periodically to prevent sticking. Spoon 1 cup into each bowl and sprinkle with cheese and chopped green onions.

Yield: 6 1/2 cups
Serving Size: 1 cup
Nutrition Facts

Per Serving:
Calories: 182
Carbohydrate: 33 g
Protein: 8 g
Fat: 2 g
Saturated fat: 2 g
Sodium: 390 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 1/2 vegetable, 1/2 fat
Carbohydrate choices: 2 1/2

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