Roasted Chicken Provence with Herbed Vegetables

This roasted chicken provence with herbed vegetables makes for a wonderful dinner for a special occasion, although it doesn’t require much fuss. Although it’s a hearty dish for a winter’s night you can also enjoy it when you’re feeling European, as chicken provence has its roots in French cuisine. To make it friendly for readers with prediabetes or diabetes I use a whole head of cauliflower in place of one of the starches and opt for either carrots or potatoes (or parsnips!) for my husband to enjoy. Serves 6 Ingredients 1 Tbsp cornstarch 1 1/2 Tbsp olive oil 3 Tbsp herbs de provence 2 tsp onion powder 2 tsp garlic powder 1 1/2 tsp salt 1/2 tsp ground black pepper 1/4 cup water 2 lb mix of raw organic chicken breast tenders and boneless skinless thighs 1 x-large head cauliflower, broken into florets 1/2 bag carrots or 1 1lb small red potatoes, cut into large chunks 2 large sweet onions, cut into wedges   Directions Preheat the oven to 450 degrees F. Grease the bottom of two 13×9 glass baking dishes. Combine the cornstarch, oil, herbs de provence, onion powder, garlic powder, salt, pepper, and water in a bowl. Working in small batches place the chicken and vegetables in a sealable plastic bag, add a spoonful of the seasoning, seal, and massage the seasoning in. Repeat until all food is seasoned and place in the glass baking dishes. Bake for 45-60 minutes until the chicken is cooked through and vegetables are tender, switching racks halfway...
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Creamy Artichoke Chicken

This creamy artichoke chicken with mushrooms is a recipe I’ve adapted from a diabetes cookbook. Now, I don’t usually like such recipes as, in my opinion, they are still surprisingly hefty on the carbs. This one is an exception, although I’ve still trimmed the flour thickener even more. Unlike my other low-starch recipes you actually don’t need to bake the chicken ahead of time, which makes it a great timesaver. And otherwise the combination of artichokes and mushrooms makes it incredibly tasty. Serve with cauliflower rice (or regular brown rice if you’re not following a prediabetes diet) and a huge helping of a green veggie, such as steamed broccoli. Serves 6 Ingredients 1 1/2 large packages cremini mushrooms, roughly chopped 1 1/2 lb raw organic chicken breast tenders 1 1/2 tsp regular or smoked paprika 1 1/2 tsp dried thyme 1/4 tsp salt 1/2 tsp ground black pepper 1 can (14 oz) artichoke hearts in water, drained well and roughly chopped 1/2 Tbsp butter 1 Tbsp stone-ground whole wheat flour 1/2 Tbsp cornstarch 3/4 cup reduced-sodium chicken broth 1/2 cup skim or low-fat milk Optional: 1/4 cup grated Parmesan cheese for topping   Directions Preheat the oven to 400 degrees F. Microwave the mushrooms in a bowl for 2-3 minutes and drain well. Set aside. Grease the bottom of a 13×9 glass baking dish, and place in the chicken tenders. Combine the paprika, thyme, salt, and pepper in a small bowl. Set aside 1 tsp of the seasoning mixture and sprinkle the remaining over the chicken. Arrange the artichoke hearts around the chicken. Melt the butter in a skillet on medium-high, then add the mushrooms and reserved seasoning mix. Sprinkle the flour and cornstarch over the mushrooms, and stir well. Add the broth and milk and simmer 5-10 minutes until thickened. Pour the sauce over the chicken and artichokes. Bake for approximately 30 minutes until the chicken is cooked through. Serve with a sprinkling of the optional Parmesan...
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Turkey Veggie Cheeseburger Sloppy Joe

This sloppy joe isn’t your standard. In addition to lean ground turkey it punches up the nutrition by adding pureed veggies into the sauce–so you don’t miss the sweetness of a traditional sloppy joe sauce that is full of added sugars (a really good thing since experts recommend everyone watch their intake of added sugars, not just those with diabetes or prediabetes). Except for the simmering time, it’s actually quite easy since you throw most of the ingredients in a Cuisinart. And it freezes well to boot! Serves 4-6 Ingredients 1 lb organic lean ground turkey 1/4 tsp salt 1 (8 oz) can no-salt added tomato sauce 1 cup water 2 Tbsp low-sugar ketchup 1/2 whole sweet onion, cut into large chunks 1/2 whole red bell pepper, cut into large chunks 1 medium carrot, cut into large chunks 2-3 garlic cloves 1 tsp yellow mustard 1 tsp Worcestershire sauce 3/4 cup light shredded cheddar cheese Whole wheat hamburger buns or low-carb bread slices   Directions Heat a very small amount of olive oil in a very large skillet on medium-high. Saute the ground turkey until no longer pink and cooked through. Season with salt and drain any excess liquid. In the meantime place the tomato sauce, water, ketchup, onion, bell pepper, carrot, garlic, mustard, and Worcestershire sauce in a blender or Cuisinart. Blend until smooth. Pour over the browned meat, and stir to combine. Bring to a boil, then reduce the heat to medium-low and simmer until the liquid has mostly evaporated and the sauce has thickened, about 25-30 minutes. remove from heat and stir in the cheese. Pile a serving of meat between two bun halves or bread slices....
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Amy’s Cheesy Chicken Enchiladas

This cheesy chicken enchiladas recipe is one my sister Amy is well known for. I’ve adapted it to make it a bit healthier, while still keeping it super creamy. To make the recipe low-carb just omit the tortilla and spoon the chicken mixture directly into the baking dish to top with cheese. We like to have a side of roasted bell pepper and lots of individual toppings–to make it a truly hearty Mexican dish. Serves 6 Ingredients 1 1/2 lb organic chicken breast, cut into small pieces 1 medium sweet onion, diced, with a little reserved for topping 1 cup reduced-sodium chicken broth 1 1/2 Tbsp garlic powder 5 oz (usually 1/2 of a 10 oz) container natural condensed cream of chicken soup Frozen cauliflower rice (equivalent to 6 servings), thawed 0 to 6 whole grain flat tortillas 1 cup shredded cheddar or three-cheese mix (organic or light) Optional toppings: fresh sliced avocado, plain organic yogurt, salsa, fresh cilantro, roasted red bell peppers   Directions Preheat the oven to 375 degrees F. Heat a very small amount of butter in a very large skillet on medium-high. Saute the chicken and onion (minus what onion you’ll be using for topping) together for a few minutes until the onion is translucent. Add the chicken broth, cover to cook the chicken through for 5 minutes. Then take the lid off and simmer to let most of the liquid evaporate, about 10-15 minutes more. Add the garlic powder, cream of chicken soup, and thawed cauliflower rice. Stir until combined. Put an equal amount of mixture into each tortilla, roll up, and place in a greased 9×13 glass baking dish (or just spoon into the dish if you’re going without the tortillas.) Top with the cheese and bake until the cheese is melted and very slightly browned, about 10 minutes. Serve with your choice of...
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Ground Chicken Chili

This ground chicken chili makes for a hearty, tasty, and mildly spiced dinner on a cold night. It includes cannellini beans and a small amount of corn, but I’ve also left them out and had my hubby add them to his own bowl, so my serving is left low-starch (also a great choice for those with diabetes or prediabetes, or those eating low-carb). Of course, I’ve also loaded it up with extra nutrition with the addition of greens–and lots of them. The fresh cilantro topping makes it bright, but this dish also freezes well so it’s okay to skip it if you don’t have it on hand. Serve with tortilla chips if you want to keep to the Mexican theme, or otherwise a low-carb bread. Serves 6 Ingredients 1 large sweet onion, diced 1 red bell pepper, diced 3-5 medium cloves fresh garlic, minced 2 pounds ground organic chicken <1 tsp salt 1 Tbsp ground cumin 1 Tbsp fennel seeds 1 Tbsp dried oregano 2 tsp chili powder 1 1/2 Tbsp stoneground whole wheat flour Optional: 1 can (15 oz) cannellini beans, rinsed and drained 2 bags (5 oz each) organic fresh baby spinach leaves or power greens combo (such as kale, spinach, swiss chard) Optional: 1/2 cup frozen corn, thawed 4 cups low-sodium chicken stock Pinch cayenne Fresh chopped cilantro for topping Optional: avocado slices for topping   Directions Saute the onion, bell pepper, and garlic in just a tiny bit of olive oil in a large stock pot over medium-high heat, until translucent. Add the ground chicken, salt, cumin, fennel seeds, oregano, and chili powder. Cook, stirring frequently and breaking up the chicken until it is cooked through and no pink color remains. Stir the flour into the chicken mixture. Mash up half can of the beans with a little chicken stock or water (if using). Then add it to the stock pot along with the rest of the can of beans, greens, corn (if using), and chicken stock, and cayenne. Bring to a simmer, and cook for 45-50 minutes, until the chili has thickened up and the liquid has reduced (although feel free to add more water at the end if you like your soups thinner). Serve with cilantro and avocado to...
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Turkey Meatloaf

This turkey meatloaf is virtually the same recipe as my low-carb turkey meatballs–with the exception of oats in place of the breadcrumbs. I also do an organic beef version with the addition of sauteed onions, which is just as good, if not better. Both limit the starch addition to make it friendlier to a low-carb or diabetic lifestyle. That being said, I still like to serve it with a squirt of low-sugar catsup, since catsup (in my mom’s case–baked right on top) is how I remember it growing up. Serve with mashed cauliflower in place of the mashed potatoes and you have a just-as-hearty family dinner! Serves 8 Ingredients 2 pounds organic ground turkey 2 whole eggs, beaten 1/4 cup old-fashioned oats 1 whole red bell pepper, chopped 2 Tbsp dried parsley 2 tsp dried chives 1 1/2 tsp dried basil leaves 1 tsp ground black pepper <1 tsp salt 2 tsp Worcestershire sauce   Directions Preheat oven to 375 degrees F. Spray a 9x5x3 inch loaf pan with nonstick cooking spray and line with parchment paper that has extra paper you can grab onto after cooking. Mix all ingredients thoroughly in a large mixing bowl and press into the loaf pan. Bake 60-75 minutes, until meat thermometer inserted in the center reads 180 degrees. Using the extra parchment paper to grab onto lift the meatloaf out of the pan to cool. Cut into 8 slices, and serve with catsup, if...
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