Low Fat Diabetic Buffalo Wings

diabetic buffalo wings


1 1/2 tbsp hot sauce
1 pinch cayenne
1/4 tsp paprika
1/2 lb chicken tenders
Celery sticks


1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tbsp crumbled blue cheese


Preheat the oven to 375 degrees.
In a shallow bowl, combine the hot sauce, cayenne, and paprika.
Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.

Baked Chicken for one

baked chicken


1 lean chicken breast, rinsed, boned & skinned
2 tbsp. of your favorite diet dressing (for this picture we used Italian)


Marinate your chicken breast with the dressing overnight in a covered dish.
Preheat over to 350 degrees.
Bake for 1 hour.
No additional seasonings are necessary. Very tender and juicy,.

Stuffed Chicken Breast

stuffed chicken breast


2 small whole chicken breasts
2 small carrots, shredded
1 medium zucchini, shredded
1/4 tsp. poultry seasoning
1 cup liquid chicken bouillon


With sharp knife, remove skin and excess fat from chicken breasts.
Cut each breast in half, along breastbone; remove breastbone.
From cut side of each chicken breast half, with tip of sharp knife, cut and scrape meat away from rib cage, gently pulling back meat to form pocket; set aside.
In medium bowl, combine carrots, zucchini, and poultry seasoning.
Spoon about 1/2 cup mixture into each pocket; secure with toothpicks.
In 10 inch skillet, place chicken.
To skillet add broth/boullon, over medium high heat, heat to boiling.
Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender.
Remove toothpicks.

Makes 4 servings, 180 calories per serving.

Fried Chicken With Creamy Gravy

chicken with gravy


cooking spray, non-fat
4 boneless and skinless chicken breasts
2 egg whites, slightly beaten
2 c crushed cornflakes
salt and pepper

4 T wheat flour
1 c chicken broth, fat-free
1/2 c evaporated skim milk
1 c skim milk
2 tsp Molly McButter
salt and pepper, to taste


Spray your skillet with the non fat cooking spray. Rinse chicken, then pound each chicken breast until thin, then dip in egg whites and roll in cornflakes. Place chicken in skillet and brown slowly, over low heat to keep from burning. Remove from skillet when thoroughly cooked and sprinkle with salt and pepper, if desired. Add flour to skillet and brown over medium heat, stirring occasionally. When flour is browned remove from heat.

In medium bowl, combine chicken broth, evaporated skim milk, regular skim milk, and butter. Using a whisk, add to flour in skillet while still removed from heat. Return skillet to medium heat and continue to stir until gravy thickens. Add salt and pepper to taste.

Tequila-Marinated Hot Chicken Wings

hot wings


2-3 pounds of chicken wings
1/2 c tequila
1/2 c chopped fresh cilantro
1/4 c fresh orange juice
1/4 c fresh lime juice
2 T (30 ml) olive oil
1/2 T cracked fresh pepper
3 large cloves garlic, minced
1 to 2 t Tabasco sauce, or to taste
1 t grated orange zest
1 t grated lime zest

2 long spirals of orange peel for garnish
8 lime wedges (2 limes quarted) for garnish
fresh cilantro for garnish


Rinse chicken wings and pat dry. Lay in a single layer in a large glass baking dish.

Combine remaining ingredients except orange zest spirals, lime wedges, and cilantro sprigs for garnish. Pour mixture over the chicken wings. Cover and refrigerate overnight, turning chicken wings several times.

Preheat oven to 350°F

Remove chicken wings from marinade and arrange in a large shallow roasting pan.

Bake chicken wings for 30 minutes.

Meanwhile, pour marinade into a saucepan, place on the stove and bring to a full boil; reduce by half, stirring occasionally for about 6 minutes. Set aside.

Remove the wings from the oven and preheat the broiler.

Brush the wings with the reduced marinade and broil, 4 to 6 inches from source of heat, until wings are crisp and brown, turning wings 2 or 3 times and brushing with marinade. (Wings may be made ahead to this point and wrapped in aluminum foil. Rewarm in a 300°F ( °C) oven, opening the foil packet to uncover the wings.)

To serve, arrange the wings on a heated serving platter. Garnish with spirals of orange zest, lime wedges, and cilantro sprigs. Serve warm.

Baked Cajun Chicken

diabetic recipe cajun chicken


1-1/2 to 2 pounds chicken breasts
1/2 dried thyme
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper


Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Chicken Salad

chicken saladIngredients:
1 small sweet pickle
1 1-inch piece onion
1 chicken breast, cooked cubed
1/3 cup mayonnaise, (low-cal)
1/2 tsp sugar, ( sugar sub)
1 dash salt, (salt sub)
1 dash pepper

Place pickle and onion in blender or food processor. Process until finely chopped. Add chicken and process 3 fast pulses. Add remaining ingredients and process 2 fast pulses.

Yield: 1 Cup