Recipes For Prediabetes And High Cholesterol – Eating for overall good health and diabetes prevention just got a whole lot easier with this family-friendly vegetarian fried chicken recipe.
More than 80 million Americans of all ages have prediabetes, which puts them at risk of developing type 2 diabetes, a disease that can lead to blindness, kidney failure and blood vessel damage. Obesity, physical inactivity, a low-fiber diet, and high consumption of sugar-sweetened beverages are common risk factors for diabetes.
Recipes For Prediabetes And High Cholesterol
Here comes registered dietitian Hilary Wright, M.D., whose new book, The Diabetes Diet Plan, outlines simple nutrition and exercise strategies to reverse and prevent diabetes.
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Have you listened to Liz’s Healthy Table podcast? Learn about the show and listen to over 60 delicious and nutritious episodes on my podcast page!
As part of her pre-diabetes diet plan, Hilary recommends filling half your plate with non-starchy vegetables, 25% with lean protein foods, and the remaining 25% with starchy vegetables or whole grains. She’s not against carbs, but instead emphasizes two issues: quality (whole grains) and quantity (not too much).
Have you listened to Liz’s Healthy Table podcast yet? The show aims to help families and foodies eat healthy and delicious food. Topics and guests cover everything from healthy eating on a budget and ideas to spice up your quick recipes to the power of fermented foods and the benefits of adding more legumes to your daily diet. Hope you tune in!
As a general rule of thumb, Hilary recommends 45 to 60 grams of quality carbohydrates per meal. We achieve this goal with non-starchy vegetables (carrots, broccoli, zucchini) and whole grain brown rice. This recipe was adapted from Hilary’s favorite recipe found on Cooking Light.
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If you add ⅔ cup of brown rice to each serving, you’ll get 370 calories, 41 g of carbs, and 5 g of fiber. And thanks to all the vegetables in this dish, each serving contains a whopping 140% vitamin A and 80% vitamin C. ** If you have young children at home, this recipe will serve 5 people. You won’t believe how tender and delicious this stuffed chicken breast is! It’s super easy to make, making it the perfect healthy weekday lunch or a great side dish to impress guests.
This recipe is based entirely on what I had left in the fridge after making a big salad for lunch. And it turned out to be one of the best recipes I’ve ever made!
Don’t let the idea of ”stuffing” in this dish fool you: NO complicated steps or messing around required!
In fact, this is one of my favorite dishes to serve when I have guests over. This is an impressive dinner that is secretly so easy to make.
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My friends are ALWAYS asking for the recipe, which I think is one of the best compliments I can get when I cook for a group!
The recipe consists of only 8 simple ingredients and is baked in the oven until golden.
Ready to see how easy this delicious and beautiful recipe is to make? The entire meal can be ready in less than 30 minutes if you don’t mess around.
You can see how I make this recipe in this short video or read the step-by-step instructions below:
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While the oven is heating up, you can prepare all the ingredients for the filling. And then the chicken breast filling is done in an instant!
Step 1: Preheat oven to 365˚F (185˚C). Line a baking sheet with aluminum foil or parchment paper. Postpone.
Step 2: First, mince the chicken breast. Holding the top of the chicken breast with one hand, run a sharp knife horizontally from the fatter end of the chicken breast cut lengthwise to the thin end, being careful not to cut into the opposite side.
Step 3: Meanwhile, thinly slice the mozzarella, thinly slice the artichoke hearts, thinly slice the basil and sundried tomatoes. Chop the garlic coarsely. Mix it all together in a small bowl or right on the cutting board.
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Step 4: Spoon the mozzarella mixture onto one side of the exposed chicken breast, spreading it evenly over the exposed chicken breast.
Step 5: Cover the filling by folding the other side of the butterfly chicken breast back into its original shape, sandwiching the filling between the two halves. Secure the open chicken breast by inserting a few toothpicks into the top and bottom layers.
Step 6: Transfer the stuffed chicken breast to the prepared baking sheet. Season with curry powder, paprika and a pinch of black pepper.
Step 7: Roast the chicken in the preheated oven for 20 minutes or until the chicken breast is cooked through. The most accurate way to check doneness is with an instant-read meat thermometer. Insert a meat thermometer into the thickest part of the breast. When the thermometer reads 165˚F, the chicken is well done.
Healthy Stuffed Chicken Breast Recipe
Alternatively, you can pierce the chicken with a knife. If the juices run clear, the chicken is ready.
Step 8: Finally, remove the chicken breast from the heat and leave for 5 minutes to redistribute the juices in the meat. Remove the molds and serve.
This stuffed chicken breast is quite easy to make. But there are a few tips I learned that you might find helpful.
If any of these ingredients aren’t quite to your taste, you can swap them out. Feel free to experiment, there are many delicious combinations when it comes to stuffing for your chicken breast.
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In conclusion, the options are endless! Stuffed chicken breast is a great way to enjoy this lean cut of meat in a variety of ways.
This healthy chicken breast stuffed with cheese makes a good lunch on its own. It is rich in lean protein and full of flavor.
For a more balanced meal, serve it with cauliflower rice or simple roasted vegetables. Similarly, stuffed chicken breasts also go well with mashed cauliflower.
Any leftover stuffed chicken breast can be stored in an airtight container for up to 3-4 days in the refrigerator.
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Heat in microwave for 1 minute or until heated through. Alternatively, you can reheat in a small, covered skillet over medium-high heat for a few minutes or until heated through.
If you want to make this recipe, I suggest using the method above to pre-cook the chicken, but save the stuffing for when you’re ready to serve. This will give a better taste and texture than making a full recipe and storing it for several days.
This recipe contains a whopping 46.1 grams of protein with only 262 calories and 6.1 grams of net carbs.
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I would say that this delicious main dish should be a constant on the kitchen table in all households.
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While this particular stuffed chicken recipe is not dairy-free, it can easily be modified to suit your dietary needs, so this recipe is suitable for everyone. Just make sure you use low-carb ingredients for the filling.
The best way to stuff a chicken breast is to cut it lengthwise horizontally (called a butterfly chicken breast). Then place your favorite filling on one side of the exposed chicken breast and cover it with the other side of the chicken breast.
To return the chicken breast to its original shape after stuffing, use toothpicks and insert them between the top and bottom layers. You can also use kitchen twine and wrap the stuffed chicken breast in a criss-cross pattern to secure the filling.
Are you like me and like to have lots of great chicken breast recipes on hand? If so, here are a few more of my favorites that I’m sure you’ll enjoy:
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For even more inspiration, check out my favorite low-carb chicken recipes for people with diabetes. You can never have too many delicious chicken breast recipes, right?
If you try this stuffed chicken breast recipe, please be sure to let me know how you like it and rate the recipe in the comments below!
You won’t believe how tender and delicious this stuffed chicken breast turns out! It’s super easy to make, making it the perfect healthy weekday lunch or a great side dish to impress guests.
To make the chicken breast even more tender, start by brining it in salt water as described in my How to Cook the Perfect Chicken Breast post.
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Chicken Food Safety: The most accurate way to check doneness is with an instant-read meat thermometer. Insert a meat thermometer into the thickest part of the breast. When the thermometer reads 165˚F, the chicken is well done. Alternatively, you can pierce the chicken with a knife. If the juices run clear, the chicken is ready.
Substitutions and Variations: Feel free to make substitutions with the filling. For example, you can replace the artichoke hearts with asparagus, spinach, or even not use them at all.
Meal Prep: To do some prep work ahead of time, you can pre-cook some chicken breasts. When ready to serve, slice the chicken breast, add the stuffing and microwave for about 1 minute. The risk of heart disease in people with diabetes is two to four times higher. Tall
