Quick and Diabetic-Friendly Poultry Recipes

Lean cuts of poultry make quick, delicious meals and are a great protein option for people with diabetes. From fun and tasty chicken tenders to juicy turkey burgers, nothing says “family favorite” like poultry. The healthiest poultry choices for people with diabetes are white meat cuts like breasts and tenderloins with the skin removed. Dark meat cuts and duck contain more fat, so it’s a good idea to enjoy these in moderation.

Chicken and Vegetable 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

1 tablespoon extra-virgin olive oil

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.

Per serving: Choices/Exchanges 3 Lean Protein; Calories 160 (from Fat 40); Fat 4.5g (Saturated 1.0g, Trans 0.0g); Cholesterol 65mg; Sodium 140mg; Potassium 340mg; Total Carbohydrate 3g (Dietary Fiber 1g, Sugars 1g); Protein 25g; Phosphorus 200mg.

Grilled Lemon Mustard Chicken

Prep time: About 5 minutes plus marinating time

Cook time: 15 minutes

Servings: 6

Serving size: 3 ounces

Ingredients

Juice of 6 medium lemons

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.

Per serving: Choices/Exchanges 1/2 Carbohydrate, 4 Lean Protein, 1 Fat; Calories 260 (from Fat 120); Fat 13g (Saturated 1.7g, Trans 0.0g); Cholesterol 65mg; Sodium 70mg; Potassium 390mg; Total Carbohydrate 9g (Dietary Fiber 3g, Sugars 2g); Protein 28g; Phosphorus 310mg.

Herbed Cornish Hens

Preparation time: About 5 minutes plus marinating time

Cook time: 30 minutes

Servings: 8

Serving size: 1/2 Cornish hen

Ingredients

4 Cornish hens, giblets removed (about 1-1/4 pound each)

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.

Per serving:Choices/Exchanges 4 Lean Protein; Calories 190 (from Fat 45); Fat 5g (Saturated 1.2g, Trans 0.0g); Cholesterol 130mg; Sodium 80mg; Potassium 350mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 29g; Phosphorus 195mg.

Slow-Roasted Turkey Breast in Beer-Mustard Sauce

Preparation time: About 5 minutes

Cook time: 2-1/2 hours

Servings: 10

Serving size: 3 ounces turkey

Ingredients

5-pound, bone-in turkey breast, skin removed

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.

Per serving: Choices/Exchanges 1/2 Carbohydrate, 5 Lean Protein; Calories 220 (from Fat 25); Fat 3g (Saturated 0.8g, Trans 0.0g); Cholesterol 105mg; Sodium 350mg; Potassium 440mg; Total Carbohydrate 6g (Dietary Fiber 0g, Sugars 5g); Protein 39g; Phosphorus 310mg.