Quick and Diabetic-Friendly Poultry Recipes

Chicken and Vegetable Stir-Fry

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You can substitute other lean meats for the poultry and lots of vegetables work in a stir fry.

Preparation time: About 10 minutes

Cook time: 20 minutes

Servings: 8

Serving size: One 3- to 4-ounce chicken breast plus 1/2 cup vegetables/sauce

Ingredients

Four 8-ounce boneless, skinless chicken breasts, cut into thin strips about 1⁄8 inch wide

2 garlic cloves, minced

2 teaspoons grated fresh ginger

1 tablespoon light soy sauce

1 cup sliced celery

1 cup sliced fresh mushrooms

2 cup julienned zucchini

2 teaspoons cornstarch

Directions

1. In a large skillet or wok, heat the oil. Add the chicken, garlic, and ginger. Stir-fry until the chicken turns white, about 5 minutes.
2. Stir in the soy sauce, celery, mushrooms, and zucchini. Cover, and continue to cook for about 5 minutes.
3. In a small bowl, mix the cornstarch and 3 tablespoons of water until well combined. Slowly add this mixture to the chicken, stirring constantly. Continue to cook for 2–5 minutes, until mixture is thickened. Remove from the heat and serve.

You can also use squash and red or green bell peppers in the recipe. It works well with turkey breast, too.

Grilled Lemon Mustard Chicken

Cook time: 15 minutes

Servings: 6

Serving size: 3 ounces

Ingredients

1/2 cup mustard seeds

1 tablespoon minced fresh tarragon

2 tablespoons freshly ground black pepper

4 garlic cloves, minced

2 tablespoons extra-virgin olive oil

Three 8-ounce boneless, skinless chicken breasts, halved

Directions

1. In a small mixing bowl, combine the lemon juice, mustard seeds, tarragon, pepper, garlic, and oil; mix well.
2. Place the chicken in a baking dish and pour the marinade on top. Cover, and refrigerate overnight.
3. Grill the chicken over medium heat for 10–15 minutes, basting with the marinade. Serve hot.

Herbed Cornish Hens

Cook time: 30 minutes

Servings: 8

Serving size: 1/2 Cornish hen

Ingredients

2 cups white wine, divided

2 garlic cloves, minced

1 small onion, minced

1/2 teaspoon celery seeds

1/2 teaspoon poultry seasoning

1/2 teaspoon paprika

1/2 teaspoon dried oregano

1/4 teaspoon freshly ground black pepper

Directions

1. Using a long, sharp knife, split each hen lengthwise. You may also buy precut hens.
2. Place the hens, cavity side up, on a rack in a shallow roasting pan. Pour 1-1/2 cups of the wine over the hens; set aside.
3. In a shallow bowl, combine the garlic, onion, celery seeds, poultry seasoning, paprika, oregano, and pepper. Sprinkle half of the combined seasonings over the cavity of each split half. Cover, and refrigerate. Allow the hens to marinate for 2–3 hours.
4. Preheat the oven to 350 degrees. Bake the hens uncovered for 1 hour. Remove from the oven, turn breast side up, and remove the skin. Pour the remaining 1/2 cup of wine over the top, and sprinkle with the remaining seasonings.
5. Continue to bake for an additional 25–30 minutes, basting every 10 minutes until the hens are done. Transfer to a serving platter, and serve hot.

Slow-Roasted Turkey Breast in Beer-Mustard Sauce

Cook time: 2-1/2 hours

Servings: 10

Serving size: 3 ounces turkey

Ingredients

1 tablespoon prepared mustard

1/2 cup light beer

1/4 cup red wine vinegar

3/4 cup ketchup

1 tablespoon no-added-salt tomato paste

1/2 cup spicy no-added-salt tomato juice (or spice up mild juice with several drops of hot pepper sauce)

1/4 teaspoon freshly ground black pepper

Directions

1. Preheat the oven to 350 degrees F.
2. Spread the turkey breast with mustard.
3. In a small bowl, combine the beer, vinegar, ketchup, tomato paste, and tomato juice. Pour the mixture over the turkey, and then sprinkle with pepper.
4. Roast, covered, for 1-1/2 hours at 350 degrees F. Remove the cover, and roast an additional 1 hour, basting occasionally. Transfer to a serving platter and serve.