Gassenheimer - Quick & easy chicken: diabetes-friendly recipes everyone will love

Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Project Manager, Boldface LLC; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Jody Billert; Printer, United Graphics, LLC.

2015 by the American Diabetes Association, Inc. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Associationits officers, directors, employees, volunteers, and membersassumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

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American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580405638

Library of Congress Cataloging-in-Publication Data
Gassenheimer, Linda.
Quick & easy chicken : diabetes-friendly recipes everyone will love / Linda Gassenheimer.
pages cm
title: Quick and easy chicken
Includes bibliographical references and index.
ISBN 978-1-58040-563-8 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. Cooking (Chicken) 3. Quick and easy cooking. 4. International cooking. I. Title. II. Title: Quick and easy chicken.
RC662.G39 2015
641.56314--dc23
2014025361
eISBN: 978-1-58040-617-8

To my husband, Harold,
for his love,
constant enthusiasm for my work,
and support.

Contents

One of the best parts of writing a book is working with so many talented and friendly people. Id like to thank them all for their enthusiastic support.

My biggest thank-you goes to my husband, Harold, who supported me, helped me test every recipe, and spent hours helping me edit every word. His constant encouragement of all of my work has made this book a partnership.

Thank you to Abe Ogden, director of book publishing at the American Diabetes Association, for his guidance and support. He worked closely with me to bring this book to life.

Thank you to Joseph Cooper and Bonnie Berman, hosts of Topical Currents, and to the staff at WLRN National Public Radio for their help and enthusiasm for my weekly Food News and Views segment.

Id also like to thank my family, who have supported my projects and encouraged me every step of the way: my son James, his wife, Patty, and their children, Zachary, Jacob, and Haley; my son John, his wife, Jill, and their children, Jeffrey and Joanna; my son Charles, his wife, Lori, and their sons, Daniel and Matthew; and my sister, Roberta, and her husband, Robert.

And, finally, thank you to all of my readers and listeners who have written and called over the years. You have helped to shape my ideas and have made the solitary task of writing a two-way street.

Throughout history, chicken dishes have been a symbol of comfort and well-being. Henry IV, the king of France, wanted no peasant to be without a chicken in his pot every Sunday. Herbert Hoovers 1928 party slogan was a chicken in every pot. Today, as then, chicken is a staple of hearty, healthy meals.

Grilled, sauted, roasted, or poachedchicken is a great palette to paint a meal on. From All-American to Asian, African, Latin American, or Mediterranean dishes, chicken is the perfect meat to carry these flavors. Youll find a wide range of dishes to fit your every mood in this book. The recipes are quick, easy, and family-friendly.

Feeling like American comfort food? Try the .

All of the recipes are complete meals based on ingredients you can easily find in your local supermarket. Look at the section of this book for help choosing the right ingredients.

For ease and speed, all of these recipes use chicken parts rather than whole chickens.

Helpful Hints and Countdown

Each recipe contains tips on shopping and cooking and a game plan (countdown), so you can get the whole meal on the table at the same time.

Shopping

Many staple ingredients are used throughout this book. If you keep these staple items on hand, youll only need to pick up the fresh ingredients to make delicious meals in minutes.

Oils: olive oil, olive oil cooking spray, vegetable oil cooking spray, canola oil

Frozen ingredients: frozen diced onion, frozen diced green bell pepper, frozen corn kernels

Condiments: reduced-fat oil and vinegar dressing, reduced-fat mayonnaise, balsamic vinegar

Sauces: low-sodium tomato sauce, low-sodium pasta sauce, hot pepper sauce

Fat-free, low-sodium chicken stock

Vegetables: minced garlic, whole garlic, carrots, onion

Spices and herbs (less than 6 months old): ground cumin, dried oregano, dried thyme

Grains: microwave brown, white, and long-grain white rice

Chicken Cooking and Storing Tips

Cooking Temperatures

Boneless white meat should reach 165F.

Boneless dark meat should reach 170F.

Juices should be clear, not pink, when pierced by a fork.

Chicken should never be served medium or rare.

Storing Chicken

Refrigerate raw chicken immediately. It should not be stored at room temperature.

Freeze uncooked chicken if it is not used within 2 days.

Thawing Frozen Chicken

Always thaw chicken in the refrigerator. Cut-up parts will take about 39 hours to thaw.

For quick thawing, place the chicken (wrapped well) in cold water and change the water often.

Safety

Wash hands, countertops, cutting boards, knives, and other utensils used in preparing raw chicken with soapy hot water.

To help make these dinners in minutes, I have used ingredients you can find in your local supermarket. This guide isnt a specific recommendation of any particular brand. You can choose from the many options available. The key is to shop smart by looking at the nutrition information provided in this section. I have listed the items for which I have found a range of products with variations in calorie, fat, carbohydrate, or sodium content to guide you toward healthy options. You may not find the exact values. Use this information as a guideline for what you choose. Once you find ingredients you like, keep them on hand so that you only have to shop for a few fresh ingredients.