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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Spiced Chicken Tenders Meal

During the busy holiday season, this almost-from-scratch dinner gives you the gift of more time. Use all the helpers you can find—sliced peppers, for example, may be available at your grocery store salad bar.

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Spiced Chicken Tenders

    Makes: 4 servings
    Serving Size: 1 cup
    Calories 160
    Fat 6 g
    Saturated Fat 0.9 g
    Trans Fat 0 g
    Carbohydrate 8 g
    Fiber 2 g
    Sugars 4 g
    Cholesterol 50 mg
    Sodium 170 mg
    Potassium 330 mg
    Protein 19 g
    Phosphorus 155 mg
    Choices: Vegetable 2, Lean Meat 2, Fat 0.5

    Spiced Chicken Tenders

    • Makes: 4 servings
    • Serving Size: 1 cup
    • Preparation Time: 20 minutes
    • Cooking Time: 10 minutes

    Ingredients

    1 tsp. sugar
    1 tsp. sweet paprika
    1/2 tsp. mild chili powder
    1/4 tsp. tsp. kosher salt
    1/4 tsp. freshly ground black pepper
    3/4 lb. chicken tenders
    1 Tbsp. canola oil
    1/2 cup sliced red onion
    2 garlic cloves, finely minced
    1 small red pepper, cored, seeded, and thinly sliced into strips
    1 small yellow pepper, cored, seeded, and thinly sliced into strips
    1 small green pepper, cored, seeded, and thinly sliced into strips
    Dash hot sauce

    Directions

    1. In a medium bowl, combine the sugar, paprika, chili powder, salt, and black pepper. Add the chicken tenders and toss to coat. Refrigerate, covered, for 15 minutes.
    2. In a large skillet or wok, heat the oil over medium-high heat. Add the chicken tenders and sauté for 5 minutes, until cooked through. Remove the tenders from the pan; set aside. Reduce the heat to medium, add the onion to the pan, and sauté for 3 to 5 minutes until the onion is soft. Add the garlic and sauté for 1 minute. Add the peppers and sauté for 4 to 5 minutes, until the peppers are soft. 
    3. Return the cooked chicken tenders and any accumulated juices to the pan, and heat for 1 minute. Add a dash—or more—of hot sauce to taste.

    Additional Foods in This Meal

    Polenta

    1/2 cup sliced cooked polenta (from a prepared tube)

    • Per Serving
    • Calories: 115
    • Carbohydrate: 24g
    • Choices: Starch 1.5

    Kale Salad

    1 cup chopped kale (or any green), 1/4 cup diced carrot, 2 tsp. minced shallot, 2 tsp. minced fresh mint, 1 tsp. each crumbled goat cheese and chopped toasted almonds, 1 tsp. olive oil, and 1/2 tsp. lemon juice

    • Per Serving
    • Calories: 120
    • Carbohydrate: 11g
    • Choices: Vegetable 2, Fat 1.5

    Fruit

    1/2 cup kiwi slices

    • Per Serving
    • Calories: 55
    • Carbohydrate: 13g
    • Choices: Fruit 1
     
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