2 delicious poultry recipes for maximum protein

It's important for people with diabetes to get plenty of protein because the body takes longer to break it down as opposed to carbohydrates, which are digested faster. These two recipes prove that point:

Poultry might just be the perfect protein (without the skin) because it is lower in saturated fat than beef, pork or lamb. Chicken and turkey fit the bill nicely and, in addition, are inexpensive and versatile.

Preparation time: 20 minutes
Cooking time: 40 minutes
Serves: 4

Ingredients:

• 4 boneless skinless chicken breasts, 125 g (4 oz) each
• 30 ml (2 tbsp) all-purpose flour
• 30 ml (2 tbsp) seasoned dried bread crumbs
• 5 ml (1 tsp) dried oregano
• 15 ml (1 tbsp) olive oil
• 250 g (1 c) thinly sliced onion
• 3 cloves garlic, minced
• 250 ml (1 c) fat-free chicken broth
• 125 ml (1/2 c) white wine (optional)
• 30 ml (2 tbsp) lemon juice
• 30 ml (2 tbsp) capers
• 50 g (1/4 c) crumbled feta cheese
• 4 black olives, chopped (optional)

Method:

1. Pound chicken to an even thickness between two sheets of wax paper. Combine the flour, bread crumbs and oregano in a shallow bowl or plate, then dredge the chicken in the mixture.
2. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and brown on both sides, then remove from the skillet. Add the onion and garlic and sauté for two minutes. Stir in the broth, wine and lemon juice and bring to a boil.
3. Return the chicken to the skillet, reduce the heat and simmer until no longer pink and the juices run clear, about 10 minutes. Sprinkle with capers and cheese, cover, and heat gently till the cheese melts. Top with the olives, if desired.

Nutritional information per serving:

• 255 Calories
• 30 g Protein
• 10 g Carbohydrates
• 10 g Fat
• 3 g Saturated Fat
• 72 mg Cholesterol
• 2 g Fibre
• 625 mg Sodium

Preparation time: 15 minutes
Cooking time: 1 hour
Serves: 6

Ingredients:

• 15 ml (1 tbsp) vegetable oil
• 1 onion, coarsely chopped
• 15 ml (1 tbsp) chili powder
• 2 ml (1/2 tsp) ground cinnamon
• 1 ml (1/4 tsp) salt
• 45 ml (3 tbsp) all-purpose flour
• 1 can (450 g/15 oz) diced tomatoes with mild green chilis (or, alternatively, 1 can tomatoes and 1 can/114 ml/4 oz) mild green chilis)
• 1 can (275 ml/1 1/4 c) reduced sodium fat-free chicken broth
• 1 250-g (1/2-lb) piece deli oven-roasted turkey, sliced 2-cm-thick (1-in-thick) and cut into cubes
• 2 zucchini, cut into 2-cm (1-in) cubes
• 250 g (1 c) frozen corn kernels
• 375 g (1 1/2 c) cooked long-grain white rice
• 125 g (4 oz) reduced-fat Monterey Jack cheese, shredded

Method:

1. Preheat the oven to 180°C (350°F).
2. Heat the oil in a large pot over medium heat. Add the onion and sauté until softened, about five minutes. Stir in the chili powder, cinnamon, salt and flour. Cook, stirring, for two minutes. Stir in the tomatoes and broth and cook, stirring, until slightly thickened, about two minutes.
3. Remove from the heat and stir in the turkey, zucchini, corn and rice. Pour into an ungreased 23 x 23 x five-centimetre (nine x nine x two-inch) baking dish. (Recipe can be prepared ahead to this point.) Bake until bubbly, about 40 minutes. Sprinkle with the cheese and bake until melted, about five minutes. Let stand for five minutes.

Nutritional information per serving:

• 265 Calories
• 20 g Protein
• 29 g Carbohydrates
• 8 g Fat
• 3 g Saturated Fat
• 47 mg Cholesterol
• 3 g Fibre
• 831 mg Sodium

These two dishes are excellent sources of protein -- whether you have diabetes or not! Try substituting your regular chicken dish for one of these healthier options.

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