Mediterranean Chicken and Pasta

Prep Time: 35 Minutes
Start to Finish: 35 minutes
4 Servings (about 2 cups each)

2 cups uncooked multigrain or whole wheat penne pasta (6 oz)

2 cups fresh broccoli florets

1 tablespoon olive oil

1 lb boneless skinless chicken breasts, cut into 1-inch pieces

1 package (8 oz) sliced fresh mushrooms (3 cups)

2 cloves garlic, finely chopped

1 cup grape tomato, halved

2 medium green onions, sliced (2 tablespoons)

1/4 cup chopped fresh or 2 teaspoons dried basil leaves

1/4 teaspoon crushed red pepper flakes

4 teaspoons cornstarch

1 cup reduced-sodium chicken broth

1/2 cup crumbled feta cheese (2 oz)

1. Cook pasta without salt as directed on package, adding broccoli during last 3 minutes of cooking; drain

2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 4 to 5 minutes, stirring frequently, until chicken is no longer pink in center. Remove from skillet.

3. Increase heat to medium-high. In same skillet, cook and stir mushrooms and garlic 2 minutes. Stir in tomatoes, onions, basil and pepper flakes; cook and stir 1 minute longer.

4. In 2-cup glass measuring cup, mix cornstarch and broth until smooth. Add to vegetable mixture in skillet. Cook and stir 1 to 2 minutes or until sauce is thickened and bubbly. Stir in pasta mixture and chicken; cook and stir until thorougly heated. Dish out in serving plates and sprinkle with cheese.

Chicken-Shrimp Jambalaya

I had to cook this dish the full 4 hours on the high setting in my crock pot because I used regular brown rice and I added the rice together with the ingredients that had to go into the pot at the beginning. My crock pot does not have a 2 hour high setting, so after 2 1/2 hours the pot was not even bubbling.

This is my first jambalaya and it is very tasty!

Prep: 15 minutes
Cook: 4 1/2 hour (low) or 2 1/4 hour (high) plus 20 minutes


Makes 8 servings


1 lb. skinless, boneless chicken breast halves

2 cups thinly sliced celery

2 cups chopped onions

1 14 1/2-oz can no-salt-added diced tomatoes

1 14-oz can reduced-sodium chicken broth

1/2 of a 6-oz can no-salt added tomato paste

1 1/2 tsp. salt free Cajun seasoning

1 tsp. bottled minced garlic

1/2 tsp. salt

1 1/2 cups instant brown rice, kasha, or quick-cooking barley

1 medium green sweet pepper, chopped

8 oz. peeled and deveined cooked shrimp

2 Tbsp. snipped fresh parsley


1. Cut chicken into 3/4-inch pieces; set aside. In 3 1/2- or 4-quart slow cooker, combine celery, onions, undrained tomatoes, broth, tomato paste, Cajun seasoning, garlic, and salt. Stir in chicken.

2. Cover and cook on low-heat setting fro 4 1/2 to 5 1/2 hours or on high-heat setting for 2 1/4 to 2 3/4 hours.
If using low-heat setting, turn to high-heat setting. Stir in brown rice and sweet pepper. Cover and cook fro 20 to 30 minutes more or until rice is tender. Stir in shrimp and parsley.

Exchanges: 1 Starch, 1.5 Vegetable, 2.5 Very Lean Meat,
Carb Choices:2

Recipe Source: Better Homes and Gardens Diabetic Living

Tangy broiled chicken

Half a piece of lean chicken breast makes a decent and filling meal. It is light and high in quality protein. In this recipe the chicken can be replaced with a piece of salmon, and the tangy flavor is especially appealing.

Makes one serving.

1/2 a chicken breast, rubbed with herbal seasoning rub - fish or poultry rub works

3 pieces of napa cabbage cut in 1 inch strips

1/2 of a fresh lime or lemon

1 tomato

1/4 cup low sodium chicken stock

Lay the cut cabbage, 2 pieces side by side and on top of each other in baking tray. Cut tomato in quarters and squeezed over the cabbage. Leave some for squeezing over chicken. Squeeze some lime over cabbage. Place chicken over cabbage. Squeeze the remainder of the tomato and lime over the chicken. Pour chicken stock in the tray, not over the chicken.

Broil chicken in a 350 F oven, turning once, till the chicken looks brown and done.