Chicken Whole Meal Casserole (Diabetic Recipe)
(makes 8 servings)
olive oil cooking spray
2whole boneless, skinless chicken breasts, about 8 ounces (480 g) each, halved
4boneless, skinless chicken thighs, about 4 ounces (240 g) each
8small red potatoes, about 1 pound (960 g) total, scrubbed and quartered
8ounces (480 g) fresh mushrooms, quartered
1large onion, 8 ounces (480 g), thinly sliced
4cloves garlic, peeled and thinly sliced
8dried apricot halves
8dried pitted prunes
1/2tablespoon (7.5 ml) crushed dried thyme
1/2teaspoon (2.5 ml) crushed dried rosemary
freshly ground pepper
1tablespoon (15 ml) olive oil
1small navel orange, washed and thinly sliced crosswise
1large lemon, thinly sliced and seeds removed
Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a large baking pan with cooking spray.
Rinse chicken pieces; remove and discard any visible fat. Pat chicken pieces dry with paper towels.
Arrange chicken in the prepared pan and surround with potatoes and mushrooms. Scatter onion and garlic cover chicken and vegetables. Sprinkle with thyme, rosemary, and pepper. Drizzle the olive oil over all. Arrange orange and lemon slices on top. Cover the pan tightly with aluminum foil and bake for 45 minutes, uncovering the pan during the last 5 minutes of baking time.
Serve at once.
Per serving:247 calories (18% calories from fat), 27 g protein, 5 g total fat (1.0 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 80 mg cholesterol, 92 mg sodium
Diabetic exchanges:3 lean protein (meat), 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)