Fanny's Chicken and Rice - 28g Carbs, 3g Fiber, 7g Sugar
From: The New Family Cookbook for People with Diabetes
Servings: 6
Serving Size: 1 breast half, or 1 drumstick and thigh, plus
1/2 cup rice and 1/2 cup sauce.
3/4 cup uncooked brown rice
6 skinless chicken breasts OR 6 skinless chicken thighs
and drumsticks (about 2 lb)
1 cup chopped onion
3/4 cup chopped green bell pepper
2 cloves garlic, minced
1 Tbsp canola OR corn oil
2 tsp curry powder
1 1/2 tsp fresh thyme OR 1/2 teaspoon dried thyme
3/4 tsp salt
1 (14-15 oz can) diced tomatoes, with juice
1 Tbsp chopped fresh parsley
2 Tbsp dried currants
2 Tbsp slivered almonds
Preheat the oven to 425 degrees F.
Prepare a shallow baking pan with non-stick pan spray.
Add the rice to 3 cups boiling water in a medium
saucepan; cover and simmer 50 to 60 minutes.
While the rice is cooking, put the chicken in
the prepared pan. Bake, uncovered, 20 minutes.
While the chicken is cooking, saute the onion, pepper,
and garlic in the oil in a large skillet for 5 minutes,
until tender; add the curry powder, thyme, and salt
and blend thoroughly. Add the tomatoes with their
liquid, and the parsley; heat to a simmer.
Pour the sauce over the chicken and sprinkle with the
currants. Cover and bake at 350 degrees F. for 25 minutes.
While the chicken is cooking, toast the almonds
in a small skillet over medium heat for 3 minutes,
or until lightly browned and fragrant.
To serve, arrange the chicken parts next to 1/2 cup
rice on individual plates. Divide the sauce over
the rice. Sprinkle the almonds over the chicken.
Servings: 6
Serving Size: 1 breast half, or 1 drumstick and thigh, plus
1/2 cup rice and 1/2 cup sauce
Nutrition per Serving:
304 Calories, 8g Fat,
30g Protein, 73mg Cholesterol, 469mg Sodium,
28g Carbs, 3g Dietary Fiber, 7g Sugars
Exchanges: 1 1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat
