Recipes to beat diabetes: Chicken two ways

Chicken is one of the most diabetes-friendly proteins you can have on your dinner menu — except for the skin, which is loaded with saturated fat. Here are two delicious recipes full of flavour that take full advantage of that advice.

This grilled chicken dish is anything but boring with a mix of flavours that will add a bit of an Asian flair to the meal.  After a preparation time of 15 minutes and cooking time of 45 minutes,  you'll have a tasty meal for 6.

• 7 ml (1 1/2 tsp) olive oil1 medium onion, chopped
• 2 cloves garlic, crushed
• 1 can (550 ml/2 1/4 c) tomatoes in puree
• 75 ml (1/3 c) pineapple juice
• 50 ml (1/4 c) water30 ml (2 tbsp) brown sugar
• 30 ml (2 tbsp) light soy sauce
• 15 ml (1 tbsp) coarse-grain Dijon mustard
• 5 ml (1 tsp) dried thyme
• 2 ml (1/2 tsp) salt
• 1 ml (1/4 tsp) hickory-flavoured liquid smoke
• 725 g (1 1/2 lb) bone-in chicken breast halves, skin removed
• 725 g (1 1/2 lb) bone-in drumsticks and thighs, skin removed

1. Coat a grill rack generously with vegetable oil. Preheat the grill.
2. Heat the oil in a medium pot over medium-high heat. Sauté the onion and garlic until softened, about five minutes.
3. Stir in the tomatoes, pineapple juice, water, brown sugar, soy sauce, mustard, thyme, salt and liquid smoke.
4. Reduce the heat to medium, cover and simmer for five minutes.
5. Transfer the sauce to a food processor or blender and puree. Return to the pot and simmer, whisking frequently, until slightly thickened, about 5 minutes. Set aside half of the sauce.
6. Brush the chicken on both sides with sauce. Grill over medium heat for 15 minutes, basting with sauce and turning the chicken halfway through cooking. Continue grilling, without basting, until no longer pink and the juices run clear, about 15 minutes.
7. Reheat the reserved sauce to serve with the chicken.

Nutritional information per serving: 250 Calories, 31 g Protein, 13 g Carbohydrates, 8 g Fat, 2 g Saturated Fat, 91 mg Cholesterol, 2 g Fibre, 755 mg Sodium

This delicious chicken and tomato dish can be served over noodles if desired. Other vegetables, such as mushrooms, zucchini, green pepper and broccoli may be added to the dish for for variety. The recipe serves four and needs just 10 minutes of preparation time and 55 minutes cooking time to be ready to serve.

Preparation time 10 minutesCooking time 55 minutesServes 4

• 4 boneless skinless chicken breasts, 125 to 175 g (4 to 6 oz) each
• 1 medium onion, chopped
• 5 ml (1 tsp) chopped garlic
• 175 ml (3/4 c) Marsala wine
• 1 L (4 c) tomatoes, fresh or canned
• 1 ml (1/4 tsp) freshly ground black pepper
• 30 ml (2 tbsp) chopped parsley
• 15 ml (1 tbsp) chopped fresh basil or 5 ml (1 tsp) dried
• 30 to 45 ml (2 to 3 tbsp) Parmesan cheese (optional)

1. Spray a large skillet with cooking spray. Add the chicken and cook over medium heat, turning to brown on all sides.
2. Add the onion and garlic and cook until lightly browned.
3. Increase the heat to high, add the wine, and cook until completely reduced. Remove the chicken.
4. Reduce the heat to medium and add the tomatoes, pepper, parsley and basil.
5. Simmer, stirring occasionally, until the sauce begins to thicken, about 30 minutes.
6. Return the chicken to the skillet and cook until heated through.
7. Sprinkle with the cheese, if desired.

Nutritional information per serving: 240 Calories, 29 g Protein, 15 g Carbohydrates, 2 g Fat, 1 g Saturated Fat, 65 mg Cholesterol, 3 g Fibre, 465 mg Sodium